Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 31 days ending Dec 31, 2007:

activity

time

miles

Orienteering

15:49:52

83.57

(11:22)

134.5

(7:04)

37 /

41c

90%

Trail/terrain running

14:14:02

92.09

(9:16)

148.21

(5:46)

Badminton

7:45:00

Strength and conditioning

5:35:02

Road/track running

4:55:15

36.97

(7:59)

59.5

(4:58)

Cycling

4:38:01

48.09

(5:47)

77.4

(3:36)

21 /

22c

95%

Football

52:44

Aquajogging

31:43

0.19

(2:50:09)

0.3

(1:45:43)

Running drills / plyometrics

15:00

Total

54:36:39

260.92

419.91

58 /

63c

92%

3:31

0:00

» now

Monday Dec 31, 2007 #

Badminton 1:10:00 [3]

Really sore right arm - too much badminton. Lost again :(

C • Sore right arm? 1

Trail/terrain running 30:00 [1] 4.0 km (7:30 / km)

Very easy run with mum round Horsell Common

Sunday Dec 30, 2007 #

Trail/terrain running warm up/down 17:20 [3] 2.5 km (6:56 / km)

Orienteering race 56:44 [5] 10.1 km (5:37 / km)

Ash Ranges regional event. Map on website

Badminton 1:30:00 [3]

Lost 4-3

Friday Dec 28, 2007 #

Note

Surveying all day

Badminton 1:30:00 [3]

Drew 3-3

Thursday Dec 27, 2007 #

Orienteering race 54:30 [4] 10.0 km (5:27 / km)
ahr:158 max:170

Southdowns Christmas Score event. I really like the forests down there, even if I'm not a huge fan of score events. Think my route was pretty good, got all the controls with 5 mins to spare.

Trail/terrain running warm up/down 14:30 [3] 2.5 km (5:48 / km)

Trail/terrain running hills 20:00 [5] 4.0 km (5:00 / km)
ahr:168 max:180

3 times 4 minute hill efforts on Box Hill, with jog down in between. Didn't leave enough time between event this morning, lunch, and this training.

Felt pretty bad, was going to do 4. Pushed really hard though.

Trail/terrain running warm up/down 25:46 [3] 4.0 km (6:27 / km)

Wednesday Dec 26, 2007 #

Trail/terrain running long 1:33:11 [3] 19.0 km (4:54 / km)
ahr:142 max:169 shoes: Blue Saucony Triumphs

Run from top of Gare Hill, down past Alfred's Tower and across Stourhead, then through fields to Bruton to cousins house. Mostly on very muddy forest trails, bit undulating, quite warm.

Tuesday Dec 25, 2007 #

Trail/terrain running intervals 1:10:36 [4] 13.0 km (5:26 / km)
ahr:139 max:176

Run with Rollinses, intervals at Sarah pace, 5 mins then 5 times 2 mins, then some sprints, all in terrain. Bourne Woods

Monday Dec 24, 2007 #

Orienteering 1:32:00 [3] 16.0 km (5:45 / km)

Ran 2/3 of World Cup course on Winterfold, plus running to car and back.
Beautiful forest

Badminton 50:00 [3]

Lost 3-1

Sunday Dec 23, 2007 #

Cycling race 1:27:21 [3] ** 16.0 km (5:28 / km)
ahr:141 spiked:21/22c

'Around Aldershot' long-o
MTBO middle course. Second ever mountain bike - o.
Was almost good, only one nav disaster when map went from orienteering map to OS map and I missed my path junction, lost about 4 mins?
Apart from that it was good except my map board unscrewed itself so I had to stop and reattach it, and I got blisters on both hands (!?!).
Good fun, but MTBO is so much faff with equipment and stuff...

Orienteering race 49:12 [4] **** 9.4 km (5:14 / km)
ahr:164 max:175 spiked:24/26c shoes: Innov8s

'Around Aldershot' long - o, Longmoor
Brown course. Quick mince pie after MTBO then headed out on the brown. Caught Barrable up, had a nice little battle. He was running quicker, but I was smoother. Tried to take different routes to him and he got a bit away at the end.

Badminton 1:15:00 [3]

With Chris W
Won 3-2

Saturday Dec 22, 2007 #

Note
(rest day)

Friday Dec 21, 2007 #

Road/track running 40:00 [2] 8.0 km (5:00 / km)
ahr:119 max:125

Jog on treadmill

Note

Surveying all day

Thursday Dec 20, 2007 #

Road/track running intervals 30:00 [5] 6.0 km (5:00 / km)

6 times 4 minutes uphill on treadmill. Working hard. 1 min recovery.

Ave/Max HRs 141/165, 158/173, 163/175, 161/173, 163/174, 162/173

Road/track running warm up/down 25:00 [2] 5.0 km (5:00 / km)

Trail/terrain running 1:30:18 [3] 16.0 km (5:39 / km)
ahr:142

Long run with Colin, Dave and Jez through Henley Gate and over Ash Ranges with headlights. Some in terrain, most on paths. Picked up pace towards end

Wednesday Dec 19, 2007 #

Orienteering intervals 1:15:56 [4] *** 10.0 km (7:36 / km)
ahr:147 max:169

Trains on Yately with Rollinses and Colin Dickson.
5.10, 11.33, 2.32, 6.12, 10.46 and 8.39 plus jogging. Working quite hard on a couple of them. Pretty nice new map, similar to Star Posts / Hawley.

Note

Surveying in afternoon

Tuesday Dec 18, 2007 #

Note

Surveying all day (all daylight anyway)

Road/track running tempo 53:08 [4] 12.0 km (4:26 / km)
ahr:138 max:163 shoes: Blue Saucony Triumphs

My dad just bought a treadmill, so I had a little run after work while watching The Blues Brothers on our new home cinema system (sweet).

1km at 10km/h
1km at 12
2km at 14
5km at 16
1km at 12
2km at 10

C • hmmm... 4

Monday Dec 17, 2007 #

Note
(rest day)

mmmm rest day

changed all the colours for different types of training :)

flew back to uk for christmas today

Sunday Dec 16, 2007 #

Orienteering long 1:42:58 [3] ***** 13.0 km (7:55 / km)
ahr:129 max:148

Last training on Åland, longer session on 1:15,000. Really technical in places. Getting pretty tired after a hard training week, and calf getting a bit sore so ran in trainers today - much better on this rock.
Pretty good technically but couple of wobbles, find it hard to read fine detail on this scale.

Saturday Dec 15, 2007 #

Trail/terrain running warm up/down 22:55 [3] 3.0 km (7:38 / km)
ahr:125 max:162

Longer warm up for 'tempo' session, mostly in the terrain

Orienteering tempo 35:55 [4] ***** 4.5 km (7:59 / km)
ahr:155 max:170

Middle training, pushing a bit harder, but not race pace. One mistake (about 1.5mins), and one stood on the feature not below it - no control descriptions (about 1 minute).

Trail/terrain running warm up/down 11:12 [2] 1.7 km (6:35 / km)
ahr:125 max:136

Orienteering tempo 1:35:34 [4] ***** 11.0 km (8:41 / km)
ahr:141 max:165

Mass start night loop race with club. Including jog to start and back to car. 4 of us (including me) got a 5 min head start but had to hang a loop each. Ran pretty well except for 3 controls. One loop I was running with Emil and we were going a bit fast and lost contact badly. Another I just got off line and missed big in vague rocky open area. Was 5 mins behind leaders.

Note

Owwwww!
Åland can hurt. Combination or smooth bare open rock, sub-zero temperatures, and surface water / ice can be hazardous. Gets very slippery, even with dobs. Fell over several times and cut both knees, elbow and shin. Bruised both sides ribs at some point earlier in week and made worse, bruised hand pretty badly too. Basically I hurt.

Friday Dec 14, 2007 #

Note

Didn't go to the gym this morning as resting / packing for training camp in Åland (small ish island between Stockholm and Turku, officially in Finland, but actually pretty independent)

Trail/terrain running warm up/down 11:36 [2] 1.8 km (6:27 / km)
ahr:116 max:130

Orienteering 1:27:12 [3] 10.0 km (8:43 / km)
ahr:127 max:150

Night training on Åland, Mariehamn. Lots of bare open rocky hill tops, with really technical contour and rock detail all around. Maps on my website. Found quite tough going in the detailed bits, pretty nice though. Bloody freezing, especially the marsh water.

Thursday Dec 13, 2007 #

Note

Note to self, don't leave computer available with password stored

Cycling warm up/down 27:25 [3] 9.0 km (3:03 / km)
ahr:130 max:155

Cycling to and from map - really bloody freezing, going quite fast to try and keep warm.

Orienteering 38:25 [4] 7.0 km (5:29 / km)
ahr:147 max:166

Sprint training at Naset. 2 sprint courses, with a short jog in between and after.

2.5km 13.55
2.9km 16.37

Pretty nice, but hit knee on a rock again - got some bruised bone action, pretty sore and getting stiff

Orienteering 1:00:00 [4] ***** 8.5 km (7:04 / km)
ahr:150 max:160

Ran Lidingo Natt Cup course from last week when I was sick. 8km plus brief warm up. Ran 57:52 with a couple of small mistakes. Winning time last week was 56:30, with 2nd place and most of the guys at 59 mins. So thats pretty ok. Stomach bit dodgy (too much pie for lunch), but orienteering well - and my lamp didn't break today - wahoo!
Orienteering at night is amazing as long as your lamp works fine.

Wednesday Dec 12, 2007 #

Cycling warm up/down 10:00 [2] 1.5 km (6:40 / km)

Strength and conditioning 1:09:00 [1]

Trail/terrain running warm up/down 12:00 [2] 2.0 km (6:00 / km)
ahr:126 max:146

Orienteering race 40:00 [5] 5.0 km (8:00 / km)
ahr:164 max:172

Stockholm Mila By Night. 9km night race, mass start, gaffled. Lots of good people. Ran off like a knob (like most others). Completely missed first control, ran to wrong gaffle. Missed second control too, so spent most of the race chasing. Lamp had issues, jumping all over the place for about 2-3km before it decided to detach itself from my head. So then I was trying to run with it in my hand. Then by backpack broke so I had to carry the battery in my hand too. Then I gave up. I couldn't see anything and it was tricky to read the map while using both hands to carry the lamp, so I jogged back, via a couple of controls. Garrrrrr

Orienteering race 34:30 [2] 4.0 km (8:38 / km)
ahr:136

Jogging back from headlamp failure

Note

Was on the guest list for The Thrills gig at Debaser which was fun. Hung out and went for some drinks with the band after too. Went to the poshest bar I have ever seen - everybody had suits and ties etc, I had t-shirt, hoody, trainers and jeans. Hmmmm. Decided against clubbing though.

C • woooooo 13

Tuesday Dec 11, 2007 #

Trail/terrain running warm up/down 10:00 [2] 1.5 km (6:40 / km)
ahr:119 max:136

Orienteering 1:00:35 [4] 8.0 km (7:34 / km)
ahr:140 max:164

Middle distance training at Täljö with Emil and Iain. Pretty nice, but bashed my knee about 2/3 way round so Emil caught me up and I now have a sore knee.

Cycling warm up/down 24:00 [2] 5.0 km (4:48 / km)
ahr:110 max:131

Running drills / plyometrics 15:00 [2]
ahr:127 max:152 shoes: Blue Saucony Triumphs

Road/track running intervals 36:37 [5] 9.0 km (4:04 / km)
ahr:162 max:184 shoes: Blue Saucony Triumphs

Threshold intervals on track at Boson. Warmed up on bike and did some running drills first, then ran reps with Emil in the following times

1km 3.21 (Ave 151, max 173)
60 secs rest
2km 6.37 (ave 165, max 172)
90 secs rest
1km 3.18 (ave 161, max 174)
60 secs rest
2km 6.38 (ave 167, max 175)
90 secs rest
1km 3.19 (ave 162, max 174)
60 secs rest
2km 6.22 (ave 164, max 182)

The plan was to run each lap (200m) in 40 secs, but then pushed harder the last one, ran about 3.05 for the last km.
Calf felt really good, but knee was pretty sore - got better during warm up and felt fine during reps, but afterwards and now is stiffening up.

Note

Physio before intervals - lots of hopping and jumping - balance stuff and calf strengthening. Big one leg hops and jumps and 'ladder running'.

Monday Dec 10, 2007 #

Cycling 18:47 [4] 7.5 km (2:30 / km)
ahr:139 max:159

To gym. New pb

Strength and conditioning 1:15:00 [1]
ahr:100

Cycling 21:46 [2] 7.4 km (2:56 / km)
ahr:116 max:152

Cruising home

Trail/terrain running 1:19:15 [2] 13.21 km (6:00 / km)
ahr:123 max:142 shoes: Blue Saucony Triumphs

Easy run from Boson with Emil and Magnus Rajan.

Tough day, was pretty tired in the morning, and went dancing in the evening too - was knackered.

Sunday Dec 9, 2007 #

Note

Party last night....

Trail/terrain running tempo 30:00 [4] 7.5 km (4:00 / km)
ahr:148 max:158 shoes: Blue Saucony Triumphs

3 times 10 mins at a decent pace

Trail/terrain running long 1:37:00 [2] 16.0 km (6:04 / km)
ahr:120 shoes: Blue Saucony Triumphs

Long slow run with Andrew around Djurgarden, with 3 times 10 mins interspersed into the run. Legs pretty tired at the end.

Saturday Dec 8, 2007 #

Trail/terrain running 1:40:49 [3] 17.0 km (5:56 / km)
ahr:128 max:146

Running with Jarla boys from their clubhouse - all our boys are on a drinking weekend in Liverpool of all places. Nice forest. Stomach feeling much better, still get a few funny noises occasionally.
Very wet, mostly on tiny forest trails. It's actually quite warm at the moment which is nice.

Friday Dec 7, 2007 #

Note

Feeling much better, could actually eat breakfast and lunch (no dinner tho)

Trail/terrain running 1:37:34 [3] 16.0 km (6:06 / km)
ahr:131 max:165

Evening run with Holmberg around Brunnsviken. Stomach felt ok mostly, couple of small cramps. Didn't feel the calf except on the biggest hill I have seen in Sweden so far - over 50m!!!
Pretty gentle run, couple of hills took the heart rate up a fair bit.

Note

Bit geeky but I put all the maps I have made / am making on google maps here -

http://maps.google.co.uk/maps/ms?f=q&hl=en&geocode...

Thursday Dec 6, 2007 #

Note
(sick)

Throwing up all morning....

C • no not too busy! care for a... 2

Note
(sick)

and a lot of the afternoon...

Wednesday Dec 5, 2007 #

Cycling 14:33 [3] 5.0 km (2:55 / km)
ahr:132 max:155

Cycling to Sticklinge

Road/track running 47:46 [3] 8.5 km (5:37 / km)
ahr:128 max:148 shoes: Blue Saucony Triumphs

Easy run around Sticklinge with Emil before circuits

Strength and conditioning 33:42 [1]
ahr:107 max:146

Club circuit training. 16 stations, 3 times each, 45 secs on, 15 secs rest.
I only did two loops, as I was in the gym this morning. This was more checking out what they do, so I know for the future. Spent the rest of the time stretching and doing a couple of exercises for back / hamstrings.
Calf a bit sore.

Cycling 15:38 [3] 5.0 km (3:08 / km)
ahr:136 max:164

Cycling home

Cycling warm up/down 20 [2] 5.0 km (4 / km)

Strength and conditioning 1:13:20 [1]

Tuesday Dec 4, 2007 #

Strength and conditioning 25:00 [1]

Some fitball and other stuff.
Really trying to work on flexibility in my back and hamstrings, as well as core stuff for lower back and abs. Some balance stuff too. Legs pretty stiff after football and strength training.

Cycling 23:00 [2] 7.0 km (3:17 / km)

Went to rescue my bike today, the rear tyre was completely destroyed, so bought a new one. Cycled to office to print some maps for training, then back home

Cycling warm up/down 20:11 [2] 5.0 km (4:02 / km)
ahr:118 max:134

Indoor bike

Road/track running warm up/down 20:35 [3] 4.0 km (5:09 / km)
ahr:133 max:170 shoes: Blue Saucony Triumphs

Warm up with some strides.
Brief warm down - then went to bike

Road/track running race 9:09 [5] 3.0 km (3:03 / km)
ahr:165 max:184 shoes: Blue Saucony Triumphs

3km time trial on indoor 200m track at Boson.
Was a bit worried before the start about my calf, but it felt fine after a 25 min warm up with some strides, so decided to do it, but drop out if I felt anything. My plan was to try and run an even pace 9mins, with kms of 3 mins each, so 36 second laps. Emil decided he wanted to run 1metre behind me the whole way, which he did for almost half before dropping out with 'stomach problems'. I went through 1km in 3 mins, and 2km in 6.02, but I was struggling a bit in the last km, with my back stiffening up a lot, similar to the problem I had earlier in the year. My spine becomes quite painful just below my shoulder blades when I run at high intensity for a longer period of time. I managed to run 9.09.6 which I am pretty happy with as I haven't really done any fast training for a long time, with only one fast run (intervals last week) since my calf injury.
My calf is quite tired and a little bit sore now, but I will not run fast for a while again, I will try and rest it and I will get a massage on Thursday.

Splits for each 200m (and 1km)
36.4
36.1
36.3
36.2
35.8 (3.00.8)
35.9
36.4
36.9
36.2
36.2 (6.02.4 - 3.01.6 for 2nd km)
36.8
37.6
38.3
38.0
36.5 (9.09.6 - 3.07.2 for 3rd km)

Next one at start of Feb, would expect to get under 9mins with a bit more running in the next couple of months.

Monday Dec 3, 2007 #

Strength and conditioning 59:00 [1]

Cycling warm up/down 15:00 [2] 4.0 km (3:45 / km)

Sunday Dec 2, 2007 #

Road/track running 33:00 [1] 4.0 km (8:15 / km)
shoes: Blue Saucony Triumphs

Gentle run with my mum

Note

Was sightseeing in Stockholm today. Saw Ulrika-ka-ka Johnsson on Gamla Stan!

C • are you sure? 4

Football 52:44 [4]

5 as side with Lidingo guys. Somehow I managed to score all 7 of my teams goals, but I think it was much more by luck than judgement, and the fact they didn't trust me to defend. One of the goals the keeper managed to kick it onto the defenders ass and it dropped down right in front of me to leave an open goal - nice :)

Aquajogging intervals 31:43 [4] 0.3 km (1:45:43 / km)
ahr:134 max:160

45/15s with Fredrik L.
Nice warm down after football. He did 30, I just did 20 with some WU/WD.
Got my heart rate quite high, but I think the football might have helped.

Saturday Dec 1, 2007 #

Trail/terrain running warm up/down 20:00 [2] 3.5 km (5:43 / km)
ahr:125 max:140 shoes: Innov8s

Orienteering 1:06:21 [3] ***** 8.0 km (8:18 / km)
ahr:144 max:161 spiked:13/15c

Training in Hemfosa-Ekeby, about 20-30km south of Stockholm. Caught the train there with Signe and Rasmus, and train times meant that we were a bit restricted for training time, with only one train home every hour. I will put my map on my website sometime, but the terrain was quite nice, if really tough going. Quite bushy forest in places, with a fair amount of snow on the ground. They seem to be building a new motorway directly through the map, and number 5 was actually in the middle of a building site which was interesting. There was also a large felled area, presumably where the road will go eventually when they start building further down.
It was pretty undulating with loads of short climbs, and lot of rock features, and I found it quite tricky in the circle with the 1:15,000 map, especially when there were no tapes or controls in the forest.
The last 5-10 minutes my right calf was starting to hurt a little bit, so I am glad that I didn't plan to do some more as well. I will have a rest from running tomorrow and monday now, in time for the time trial on Tuesday, which I hope I can run ok.

This was meant to be an intensity 4 session, but the new road and standing around scratching my head really lowered my HR average.

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