Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 31 days ending Mar 31, 2008:

activity

time

miles

Trail/terrain running

14:38:34

100.8

(8:43)

162.22

(5:25)

Orienteering

14:16:06

84.6

(10:07)

136.15

(6:17)

231 /

262c

88%

Cycling

9:05:34

108.01

(5:03)

173.83

(3:08)

Strength and conditioning

6:00:02

Running drills / plyometrics

1:39:33

Swimming

50:02

0.75

1.2

Road/track running

44:40

5.9

(7:34)

9.5

(4:42)

Aquajogging

40:00

0.5

(1:20:28)

0.8

(50:00)

Total

47:54:31

300.56

483.7

231 /

262c

88%

[1-5]

45:39:31

3:11

0:00

» now

Monday Mar 31, 2008 #

Cycling warm up/down 10:00 [2] 3.0 km (3:20 / km)

Strength and conditioning 40:00 [1]

Cycling 40:00 [2] 13.33 km (3:00 / km)

Easy spin with Emil

Cycling 20:00 [0] 6.0 km (3:20 / km)

To school and back

Sunday Mar 30, 2008 #

Cycling warm up/down 20:00 [2] 6.0 km (3:20 / km)
ahr:112

Cycling intervals 1:15:00 [4] 25.0 km (3:00 / km)
ahr:156 max:174

15 times 4 minutes with 1 minute recovery on stationary bike. Really tough session mentally. Need good tunes to keep the rhythm and motivation up for the last few.

Got heart rate consistently in the mid - high 160s for most of the intervals, and got over 170 on the last few.

Top indoor biking tracks-

Bodyrockers - Round and round
Kate Ryan - Je t'adore
Sash - Ecuador (possibly the best of all)
2 Unlimited - No limit
Apollo 440 - Stop the rock

David Guetta - Baby when the lights go out is awesome too, but starts a bit slow

Any other suggestions?

C • some 3

Cycling 30:00 [2] 10.0 km (3:00 / km)

Turning the legs over evening spin with Emil. Healy was there to, but just sitting mostly. Kicked Healy's ass a few times at fifa

Saturday Mar 29, 2008 #

Cycling 30:00 [3] 10.0 km (3:00 / km)
ahr:124 max:138

Indoor bike. Pumped out half an hour, then jumped straight....

Swimming 30:02 [3] 1.2 km (25:02 / km)

...into the pool for half an hour. Did 72 lengths.

C • strange pool 2

Road/track running 30:30 [3] 6.0 km (5:05 / km)
shoes: Blue Saucony Triumphs

Test run to see how my calf is. Felt good to start, then turned up the pace for 2km and it was poo. Gonna have a few days off running get it sorted.

Friday Mar 28, 2008 #

Trail/terrain running 30:00 [2] 5.0 km (6:00 / km)
ahr:116 max:135 shoes: Asics terrain shoes

Jogging, calf was sore, so I went and hit the bike instead

Cycling warm up/down 20:00 [2] 6.0 km (3:20 / km)
ahr:124 max:144

10 mins warm up, 10 mins cool down

Cycling intervals 40:00 [5] 14.0 km (2:51 / km)
ahr:157 max:178

3 times 10mins hill intervals, standing up on the bike and working hard, getting heart rate as high as possible.

3.20 recovery between each

HRs

1 - 153 ave, 168 max
2 - 162, 173
3 - 169, 178

Sweaty

Strength and conditioning 32:25 [1]

Core session with juniors before breakfast, then lunchtime train back to Stockholm

Thursday Mar 27, 2008 #

Orienteering 55:12 [2] 5.6 km (9:51 / km)
shoes: Integrators

Collecting controls in foot deep snow :)

Wednesday Mar 26, 2008 #

Note
(rest day)

Rest, organised some cool sprint training in Gothenburg centre

Tuesday Mar 25, 2008 #

Strength and conditioning 31:24 [1]

Core session

Orienteering 57:26 [3] ***** 5.75 km (9:59 / km)
spiked:9/10c shoes: Integrators

Orienteering in the snow very slowly! Plus jogging to start and back from where I decided I had had enough

Monday Mar 24, 2008 #

Orienteering race 34:30 [4] ** 7.0 km (4:56 / km)
ahr:160 spiked:13/14c shoes: Integrators

JK Relay, Eridge. Tried to get motivated for this, but was worried about my calf, it was snowing and I was knackered. Really had no energy to chase down anybody, and was literally praying that I wouldn't actually have to race against anybody at any point. Luckily I neither caught anyone or got caught so I was free to bumble around and protect my calf.

Trail/terrain running warm up/down 12:51 [2] 2.0 km (6:26 / km)
shoes: Integrators

Bimbled round the assembly field a bit before my race, and jogged to the tent after.

Note

Flew to Gothenburg with Junior Squad. Loads of snow

Sunday Mar 23, 2008 #

Orienteering race 1:27:12 [5] ** 18.0 km (4:51 / km)
ahr:171 max:182 spiked:21/23c (injured) shoes: Integrators

JK classic. 2nd place. Ashdown Forest - lovely place to run, not the most inspiring course I will run this year though. Enjoyed it, and enjoyed staying ahead of Hubmann for almost an hour, and then enjoyed staying with him round the last 30 mins (in a painful sort of way), then especially enjoyed whupping his ass on the run-in. However bad the rest of the season is, I can always look back on this as the day when I beat Scotia by 11 seconds on an uphill only run in.

Calf sore after though dammit

Trail/terrain running warm up/down 20:59 [3] 4.0 km (5:15 / km)
shoes: Integrators

Warm up with good strides - felt great at the start of the race.
My watch tells me my warm down was 2.17, which is exactly how long it took to jog from download to the car. Was bloody freezing and my calf hurt

M21E - Splits

Saturday Mar 22, 2008 #

Trail/terrain running warm up/down 39:33 [3] 6.0 km (6:36 / km)
shoes: Integrators

Orienteering race 34:18 [5] ***** 7.5 km (4:34 / km)
ahr:171 max:186 spiked:19/22c

JK middle distance. Tricky again, and again I felt fantastic running. 3rd place, 30 secs behind Scott. Need to cut out the silly errors

C • looks really good to me - i... 1

C • Good weekend! 1

Middle M21E - Splits

Friday Mar 21, 2008 #

Event: JK 2008

Trail/terrain running 30:08 [2] 4.5 km (6:42 / km)
ahr:114 max:133

Gentle jog with mum and Mhairi

Orienteering race 14:27 [5] ***** 4.0 km (3:37 / km)
ahr:174 max:184 spiked:16/20c shoes: Innov8s

JK Sprint race - tricky bugger, running great but loads of small misses. 5th place

C • Sprint photos 2

Trail/terrain running warm up/down 28:00 [3] 4.5 km (6:13 / km)
shoes: Innov8s

Long warm up / down inclding some good strides

Sprint M21E M20E M18E - Splits

Thursday Mar 20, 2008 #

Note
(rest day)

Flew back to the UK

Wednesday Mar 19, 2008 #

Cycling 35:00 [0] 11.0 km (3:11 / km)

To school, to my map - which I finished today yey!

C • yay 3

Cycling 30:00 [3] 10.0 km (3:00 / km)

Indoor cycling before circuits- did 5 mins, then alternated 1 min hard, 1 min easy for 20 mins, then 5 easy to finish

Strength and conditioning 30:00 [1]

Circuits
Quite a tough but short session, loads on core

Tuesday Mar 18, 2008 #

Cycling 20:00 [0] 6.0 km (3:20 / km)

school and back

Trail/terrain running intervals 16:30 [5] 4.8 km (3:26 / km)
shoes: Innov8s

Strides - 2 times 90secs with 90 secs recovery, then 3 times 3 mins hard with 1 min recovery around the 10.2km loop. Plan was to do 5 then some more sprints, but was feeling right calf a bit, and with big races coming up decided to cut short the session and just jog back. Bit of massage and stretching and it'll be fine.
Was running pretty good, about 950 muddy undulating metres for each 3 mins.

Trail/terrain running warm up/down 28:30 [2] 5.4 km (5:17 / km)
shoes: Innov8s

Monday Mar 17, 2008 #

Strength and conditioning 55:00 [1]

Jympa

Cycling 20:00 [2] 6.0 km (3:20 / km)

To jympa and back

Cycling 15:00 [0] 4.5 km (3:20 / km)

to school and back from torsvik

Sunday Mar 16, 2008 #

Note
(rest day)

Stayed in bed until 12. Bought a sofa - I now have 2 :)
Also bought a tv and a chair for my desk. I now have no room in my flat to do anything, but at least there are plenty of places to sit (5 chairs, 2 sofas).
Attempted to play multiplayer catching features - managed for 3 minutes before it disconnected.
Watched 'The Zodiac' (notice the 'the'). Thought it was going to be the David Fincher movie, but it turns out this one came out 2 years earlier based on the same killer, and has an extra 'the' in the title. Who knew...
Was still fairly entertaining, although I was wondering for all 90 minutes when Jake Gyllenhall and Robert Downey Junior were going to appear.

Hmmm

C • not me 3

Saturday Mar 15, 2008 #

Orienteering 1:17:40 [4] ***** 14.0 km (5:33 / km)
spiked:18/20c shoes: Integrators

Beautiful TIOmila training at Sigtuna. Pretty runnable forest (couple of stony bits to be avoided). Ran really well, not quite at full speed, but fast enough to make good technical training. Missed only around a minute in total, 2 tiny errors in circle, and one little on route wobble. Best I have orienteered in Sweden probably

Trail/terrain running warm up/down 7:04 [2] 1.2 km (5:53 / km)
shoes: Integrators

Orienteering 1:13:19 [4] ***** 13.0 km (5:38 / km)
ahr:149 max:163 spiked:14/16c shoes: Integrators

Night training for TIO mila with loads of Lidingo guys and loads of Gothenburg guys. Kind of relay training with a mixed up start list. I only ran the first 10.5km of 17km. Wasn't sure I was even going to run that but felt good. I was orienteering pretty well when I was doing my own thing, got a bit distracted at the last control and missed with a big pack of runners. Apart from that cruised round and only lost time on one control really. Feels like the end of a really tough training week. Rest day tomorrow.

Friday Mar 14, 2008 #

Trail/terrain running warm up/down 28:57 [2] 4.8 km (6:02 / km)
ahr:125 max:137 shoes: Blue Saucony Triumphs

Road/track running hills 14:10 [5] 3.5 km (4:03 / km)
ahr:151 max:173 shoes: Blue Saucony Triumphs

10 times hill reps up quite steep tarmac road at Boson. Hill lasts about 30 secs, then 5 secs powering off the top (thats the idea anyway)
Running down quite fast in about 45-50 secs

Strength and conditioning 10:00 [1]

Cycling 20:00 [0] 6.0 km (3:20 / km)

School and back

Trail/terrain running warm up/down 23:48 [2] 3.97 km (6:00 / km)
shoes: Integrators

Orienteering race 12:51 [5] ***** 1.5 km (8:34 / km)
spiked:3/4c shoes: Integrators

Night training prologue. I was pretty rubbish tonight. Fastest time was around 10 mins, I lost more than 2 on one control and also my lamp came off my head so had to stop for a bit.

Orienteering race 45:40 [5] ***** 6.5 km (7:02 / km)
spiked:7/10c shoes: Integrators

Night training chase. Most Lidingo boys plus loads from Gothenburg. I had some chasing to do after the prologue. Didn't realise it was going to be gaffled. Missed 30 secs at first control - but most people missed more. Made a huge mistake to the 4th, and maybe didn't take a couple of good route choices later, but the second half of the race went really well. Think fastest time was around 40 mins. Felt really strong and fast today though.

Cycling 20:00 [1] 5.0 km (4:00 / km)

Cycling to lift to training

Thursday Mar 13, 2008 #

Trail/terrain running 1:06:00 [3] 14.6 km (4:31 / km)
ahr:138 max:153 shoes: Asics terrain shoes

Steady run round last 11km of Lidingoloppet with some extra bits added on like running home. Saw a guy walking a rat. I assume it was a rat because it was the size and shape of a rat and no self respecting guy that size (6 foot, maybe 15 stone) would own a dog that Paris Hilton might keep in her handbag.
Thought I'd try a bit of African running, started real slow and built it up, trying to run every km faster than the last. Easy to measure when there are km markers on the path. Beautiful trail, some surfaced a bit, all of it undulating through lovely forest and down by the see. It's as if it was designed for running on. Felt good.

km times - 5.21, 5.07, 4.58, 4.34, 4.18, 4.55, 4.34, 4.11, 4.08, 9.46, 3.52 then 4.52 on the way home taking it easy. Spot the hilly two, and spot the one where I lost the course and ended up doing more than an extra km trying to find it again and running some of the course backwards and generally getting confused.

Made me want to run Lidingoloppet lots

C • course 1

Trail/terrain running 1:03:00 [3] 11.0 km (5:44 / km)
ahr:126 max:150 shoes: Asics terrain shoes

1 times reflexrunda (8km) with Larbo in 48 mins, then some easy running round some trails with Larbo and Hans Olof. Needed a bit more grip on the wet rock tonight.

Wednesday Mar 12, 2008 #

Cycling 25:00 [0] 8.0 km (3:08 / km)

Cycling to bike shop to buy a lock, then to school
Then back home

Slept sooo long last night, had had a couple of nights not sleeping so well, but made up for it last night.

C • Get a bigger lock! Actually... 2

Trail/terrain running 57:56 [3] 10.0 km (5:48 / km)
shoes: Asics terrain shoes

Steady run with Emil around Gronsta. About 20% in the forest. Most on Lidingoloppet

Strength and conditioning 50:58 [1]

Circuit training - I took it this week as Oscar didn't want to. It kicked ass obviously.

Tuesday Mar 11, 2008 #

Running drills / plyometrics 1:17:33 [1]

Walking drills, some hurdle stuff. Gonna have sore hips later. Some jogging.

Cycling 20:00 [1] 6.0 km (3:20 / km)

To school and back

Trail/terrain running warm up/down 46:39 [3] 8.0 km (5:50 / km)
ahr:136 shoes: Asics terrain shoes

Trail/terrain running intervals 27:33 [5] 8.0 km (3:27 / km)
shoes: Asics terrain shoes

Really good interval session from Boson with Fredrik Johansson. Long warm up, 20 minutes on forest trails, then 5 times 30 secs hard, with 30 secs recovery, then jogging for 8 minutes more.
Then 5 times ~1km round the lit trail with 1 minute recovery. Pushing quite hard, but trying to keep all 5 at a high intensity and similar times. Felt so much better than last week, and running with Fredrik helped too. Emil ran some with us as well.
Times tonight -
2.55 (129,169)
2.56 (162,173)
2.55 (157,174)
2.55 (162,176)
2.52 (165,178)
Pushed really hard the last part of the last interval, and it was only there that I managed to get a gap to Fredrik. Happy with speed and consistency tonight.
Then we jogged 10 mins, and did 5 times 30 secs very hard, with again 30 secs recovery - so tough after 5*1km reps. Jogged some more after.

Swimming 20:00 [1]

More like wallowing, nice little paddle after intervals to let my legs recover a bit. Fredrik L was in there jogging so chatted to him.

Monday Mar 10, 2008 #

Trail/terrain running 45:15 [3] 10.2 km (4:26 / km)
ahr:144 shoes: Asics terrain shoes

10.2km marked trail from Boson, mostly follows Lidingoloppet. Felt really good at a nice steady pace, got a bit of a stitch from running too soon after breakfast.

Strength and conditioning 15:00 [1]

Some core stuff

Strength and conditioning 56:15 [1]

Gympa with the club (although I was the only 'elite' there). It was really good fun despite the fact I have absolutely no coordination between my arms and legs, and I spent most of the time looking like a complete tit. Not doing core this morning would have been better, as we spent some time on it this evening too - owwww.
Good looking leader helps too.

C • i know how you feel :p 1

Cycling 10:34 [2] 3.0 km (3:31 / km)
ahr:115 max:138

New bike! Well not new exactly. Martin Terry gave it to me, and I think somebody else in the club gave it to him first. Needs some tinkering on the gears, but its a pretty nice Kona. We had to saw the lock off as he had lost the key.
Cycling home from gympa

Sunday Mar 9, 2008 #

Trail/terrain running warm up/down 32:39 [3] 6.0 km (5:27 / km)
shoes: Asics terrain shoes

Jogging to Torsvik, then some extended strides - 90 secs hard, 90 secs jogging, 90 secs hard about 5 mins before training. Felt ok considering started running at 9.10 - stupidly early for training.

Orienteering race 16:07 [5] **** 3.1 km (5:12 / km)
ahr:169 max:177 spiked:17/19c shoes: Asics terrain shoes

Sprint 'qualification' training. Stupidly early start, felt sluggish but good warm up helped. Managed to push pretty hard, and was a nice interesting course. Bare rock was a bit slippy, so took it easy a couple of times. Maybe twice I didn't take the best route choice, but the only place I lost time really was I came to a fence about chest height (for me) marked as crossable (which it weren't for me - not easily anyway). First time I gave up and ran round (minus 10 secs?), second time I hurled myself over it and picked myself up (minus 5 secs?). 16.07, Hedman ran 16.04 - but he had run the course before.

Trail/terrain running warm up/down 24:09 [2] 4.0 km (6:02 / km)
ahr:127 shoes: Asics terrain shoes

Run home

Trail/terrain running warm up/down 26:32 [3] 4.5 km (5:54 / km)
shoes: Innov8s

Fairly long warm up, with 3 times 60secs strides with 60 secs between each. Felt much better this afternoon than I did this morning!

Orienteering race 17:21 [5] **** 3.6 km (4:49 / km)
ahr:168 max:178 spiked:13/14c shoes: Innov8s

Sprint 'final' at Hagaparken. Pretty nice forest sprint, some route choice, some technical bits. Rubbish map though, not proper sprint spec or anything. Felt really good, pushing all the way, good on the hills too.
Ran 17.21, missed one control (spectator control!) by about 10-15 secs, apart from that was almost inch perfect. Hedman ran 1744 in second I think. Shame most of the boys are in France....

C • Lazy 2

Trail/terrain running warm up/down 13:41 [2] 2.11 km (6:30 / km)
ahr:123 shoes: Innov8s

Warm down, collecting some controls

Saturday Mar 8, 2008 #

Note
(rest day)

am surveying
pm pub lunch, rugby, rugby, pub dinner, cinema, hmmm lazy

Friday Mar 7, 2008 #

Trail/terrain running 51:00 [3] 10.2 km (5:00 / km)
shoes: Asics terrain shoes

Steady run with Magnus Rajan over Elfvik, about 1/3 in terrain

Trail/terrain running hills 15:41 [5] 4.0 km (3:55 / km)
shoes: Asics terrain shoes

10 times ~35 secs hill sprints, straight after run with Magnus up the hill beside my flat. Bit of an icy patch half way up, but a decent surfaced forest trail. About 200m, quite steep, but such that I could push really hard all the way up. All under 35, got the last one down to 33. Jogging down / recovery was 1 minute

Trail/terrain running warm up/down 15:55 [2] 2.5 km (6:22 / km)
shoes: Asics terrain shoes

Note

Morning surveyage

Thursday Mar 6, 2008 #

Cycling 45:00 [2] 15.0 km (3:00 / km)
ahr:113 max:127

Indoor biking, just turning the legs round really. Legs pretty tired after Scotland and Tuesday and night race wednesday.

Strength and conditioning 39:00 [1]

Loads of core stuff, some 'Vernon' training, quite a bit with medicine ball with Morten at the end.

Aquajogging 40:00 [2] 0.8 km (50:00 / km)

In the pool with Fredrik. He was doing some intervals, I just jogged beside him and motivated / laughed.

Wednesday Mar 5, 2008 #

Orienteering race 56:06 [5] ***** 9.5 km (5:54 / km)
ahr:166 max:177 spiked:17/19c shoes: Integrators

Stockholm Mila By Night final. Last race of series of 5. As I hadn't actually managed to finish any of the previous races, and start position was decided by overall standings, I had to start quite a long way back. It was all quite condensed though, and I started 3.30 behind the leader, with about 20 people starting withing a minute of me, and first across the line to win. Well I didn't quite manage to catch mr Tiltnes (leader before the race, and winner of the series, and also my personal hero), I did take a wapping 3 seconds out of him, and went from 29th to 8th in the series. Unfortunately I failed to notice that the north lines were 20 degrees off vertical on the map, so when I tried to take a bearing to my 3rd control, I actually ended up nearer my 4th control. Lost 1 1/2 mins there (roughy), and lost the back of the first pack. Joined in the second big pack though, and although I tried to be independent as much as possible, it was only on the last few controls that me and Horacek got away to finish 7th and 8th. The pack for 2-6th was about 2 mins in front. Won a cap and a wash bag for coming 8th, which was nice.

Orienteering warm up/down 23:00 [2] 3.5 km (6:34 / km)
shoes: Integrators

Tuesday Mar 4, 2008 #

Trail/terrain running warm up/down 37:30 [2] 6.25 km (6:00 / km)
shoes: Asics terrain shoes

Trail/terrain running 27:19 [5] 7.2 km (3:48 / km)
ahr:165 max:182 shoes: Asics terrain shoes

Tonights session -

20 min warm up on trails, with 2 times 60 secs hard after about 12 mins, with 90 secs between each burst.

4 times 1km on lit trail outside flat. Slightly undulating, but generally a good surface and pretty fast. Either I'm good shape, or the '1km' is slightly generous (more likely), but my times were -

2.57 (160, 172)
[1 min recovery]
2.59 (159, 172)
[1 min recovery]
2.57 (166, 176)
[1 min recovery]
2.58 (160, 182)

Was planning to do 5, but slight tweak in calf (nothing major), and was struggling to hold form on 4th one. Was happy after such a tough week last week though - felt fast and strong.

Then I jogged for 10 mins and went indoors. Did some jogging on the track and some stretching, then did 2 times 1km round the 200m track, running the straights as hard as possible, and jogging the bends nice and slow, so as not to tire my calves. Took me a couple of laps to work out that the straights on a 200m track are not actually 100m long, and I can't run faster than Dwaine Chambers on drugs, but are actually 50m, and that I'm slower than most of the 15 year old girl sprinters who train there too. Had 5 mins between the sets, and 5 mins jogging after. Then some stretching and a sauna. Nice.

Monday Mar 3, 2008 #

Trail/terrain running 32:34 [2] 4.0 km (8:09 / km)
(rest day) shoes: Blue Saucony Triumphs

Nice gentle jog with mum around Horsell Common

Note

Flew back to Stockholm

Sunday Mar 2, 2008 #

Orienteering 1:06:58 [3] ***** 9.0 km (7:26 / km)
ahr:143 max:162 spiked:15/16c shoes: Asics terrain shoes

Inshriach - first part of a long training. Best training of the week, half on contour only.

Orienteering 35:44 [4] ***** 5.1 km (7:00 / km)
ahr:156 max:172 spiked:14/15c shoes: Asics terrain shoes

Upped the pace for the last loop, sort of middle distance. Got caught up in a bit of a head to head with Speakey and Jamie which was good.

Trail/terrain running 11:10 [2] 1.0 km (11:10 / km)
shoes: Asics terrain shoes

Shafted

C • Shafted? 2

Note

Flight down to London, stay with parents

Saturday Mar 1, 2008 #

Trail/terrain running warm up/down 17:41 [2] 2.5 km (7:04 / km)
shoes: Innov8s

Orienteering 1:11:53 [3] ***** 9.5 km (7:34 / km)
ahr:147 max:167 spiked:19/20c shoes: Innov8s

Tough sapping session on Rogie, pretty nice but hard work

Running drills / plyometrics 22:00 [3]

Led by Liba, as part of the warm up - got pretty warm

Orienteering 1:16:22 [3] ***** 10.0 km (7:38 / km)
ahr:137 max:177 spiked:16/20c shoes: Asics terrain shoes

O tech on Roseisle, includes a bit of warm up. Some pairs stuff with Jamie - I was rubbish, and he wasn't great either. Trying to dictacte to each other in fantastically detailed terrain on 1:15000. Then we had a bit of a razz head to head. I think I won the first one by 2cm, but he destroyed me on the 2nd one when one of my controls was in the wrong place and I spent 5 minutes justifying to myself that I was in the right place (which I was).

« Earlier | Later »