Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 31 days ending Dec 31, 2008:

activity

time

miles

Trail/terrain running

17:54:58

111.7

(9:37)

179.76

(5:59)

Orienteering

14:58:37

92.19

(9:45)

148.36

(6:03)

261 /

281c

92%

Strength and conditioning

8:59:20

Climbing

5:50:00

Cycling

2:45:00

41.01

(4:01)

66.0

(2:30)

Road/track running

2:44:27

19.64

(8:23)

31.6

(5:12)

Running drills / plyometrics

1:33:13

0.62

1.0

Badminton

20:00

Total

55:05:35

265.15

426.72

261 /

281c

92%

averages - sleep:7

3:40

0:00

» now

Wednesday Dec 31, 2008 #

Trail/terrain running 1:05:00 [3] 12.2 km (5:20 / km)
ahr:145 max:164 shoes: Black Saucony Triumphs

First run round Dullstroom

Strength and conditioning 45:00 [1]

Tuesday Dec 30, 2008 #

Trail/terrain running 25:00 [2] 3.7 km (6:45 / km)
ahr:132 max:147 shoes: 2009 Blue Swoops

Orienteering 28:00 [3] ***** 3.7 km (7:34 / km)
ahr:142 max:167 shoes: 2009 Blue Swoops

Arrive in SA. 'Sprint training' in Joburg

Monday Dec 29, 2008 #

Trail/terrain running 51:14 [2] 7.2 km (7:07 / km)

Jogging, hanging, collecting, back to car

Orienteering 27:20 [3] ***** 4.6 km (5:57 / km)
ahr:134 max:148 spiked:17/18c

Short distance training Windmill Hill with Pj and duncan. Legs screwed.

Sunday Dec 28, 2008 #

Trail/terrain running warm up/down 37:28 [2] 6.17 km (6:04 / km)
ahr:120 shoes: 2009 Blue Swoops

Jogging before and after with Nixons

Orienteering race 1:00:53 [5] ***** 13.59 km (4:29 / km)
ahr:164 max:187 spiked:21/25c shoes: 2009 Blue Swoops

Event on Long Valley. Decent competition for a SE race, both Nixons and mr Archer. Enjoyable run, good to run at high speed for a change.
I was about 3 minutes in front of the boys. Lost time on maybe 4 controls, but never more than 30s, including one error when a small wood had been left off the map...

C • Routegadget 1

Climbing 1:30:00 [1]

In Guildford with pj and duncan. Pips taught me to lead and second :)

Saturday Dec 27, 2008 #

Trail/terrain running warm up/down 33:10 [2] 1.66 km (19:59 / km)
shoes: 2009 Blue Swoops

Jogging from car to start, bit in middle, then back from finish
Plus lots of in between bits

Orienteering 6:05 [4] ***** 1.46 km (4:10 / km)
shoes: 2009 Blue Swoops

University of Kent, Canterbury Campus sprint training with Emily, Pippa and Duncan. Partially checking out my map, making a few corrections

Line-O warm up

Orienteering 7:36 [5] ***** 2.41 km (3:09 / km)
shoes: 2009 Blue Swoops

Palmer challenge with Duncan. 4-1 to me, but all really close

Orienteering 12:26 [5] ***** 3.46 km (3:36 / km)
spiked:27/27c shoes: 2009 Blue Swoops

Relay, 4 legs, me and Em vs. duncan and pippa. Bit of cheating on both sides, but they won by 20secs....
Sections of line, butterflies and great head to head racing

Orienteering 27:50 [4] ***** 5.13 km (5:26 / km)
shoes: 2009 Blue Swoops

Straight course with lots of controls, occasional bursts of fast running through some parts with Duncan.

Orienteering 20:48 [3] ***** 3.69 km (5:38 / km)
shoes: 2009 Blue Swoops

Afternoon training. 2 different sections of line-o, including a bit of a quick re-survey of one part

Orienteering intervals 19:00 [5] ***** 4.54 km (4:11 / km)
shoes: 2009 Blue Swoops

Trains session with pj and duncan round east part of canterbury map. Fast and fun

Trail/terrain running 12:24 [2] 0.3 km (41:20 / km)
shoes: 2009 Blue Swoops

All the rest and jogging sections between trains

Friday Dec 26, 2008 #

Trail/terrain running 1:30:57 [3] 20.68 km (4:24 / km)
ahr:143 shoes: Black Saucony Triumphs

Decent paced run from Stourhead to Bruton, via Alfreds Tower and Gare Hill and lots of muddy fields. Started slow, but picked up the pace to under 4 mins per km on the forest roads. Got slowed down running through knee deep mud and climbing over styles through the fields. Last 5km back along country lanes. Nice day. Followed by family trip to hospital and big buffet.

OS maps are pants for running

Thursday Dec 25, 2008 #

Trail/terrain running 18:23 [2] 2.37 km (7:45 / km)
shoes: Black Saucony Triumphs

Run to 'the tree' and back with hag

Trail/terrain running warm up/down 28:22 [3] 4.8 km (5:55 / km)
ahr:128 shoes: Black Saucony Triumphs

Run from car park to bottom of the Chantries hill with dad. Loads of people out walking, even a few runners.

Trail/terrain running intervals 33:00 [5] 7.2 km (4:35 / km)
ahr:165 max:178 shoes: Black Saucony Triumphs

Christmas day hill reps on Chantries - perfect. 6 killer reps up western most slope. Each one approx 590m with 80m climb.
Recovery consisted of running back down the hill on a different route (740m), and about 10 secs rest at the bottom (3 mins total)
3.03, 2.56, 2.54, 2.55, 2.57, 2.56.
Recovery definitely didn't seem like enough on the last 2!
All the people walking up the hill cheered me on each time I ran past.

C • it's all about the christma... 2

Wednesday Dec 24, 2008 #

Note
(rest day)

Tuesday Dec 23, 2008 #

Trail/terrain running 49:45 [3] 11.2 km (4:27 / km)
ahr:135 shoes: Black Saucony Triumphs

Run from parents house round the Common. Slow to start and finish, down to 4min kms in the middle.

Monday Dec 22, 2008 #

Note
(rest day)

Travel back to uk

Sunday Dec 21, 2008 #

Trail/terrain running 1:45:55 [3] **** 15.7 km (6:45 / km)
ahr:124 max:168 shoes: 2009 Twisters

Long training in Värmdö, south of Stockholm with Jonn Are, Andrew and Neil. All ran out together, ran a couple of short orienteering loops, then me and Andrew went for a run round the peninsula and admired the view.

Perfect winters day - Andrew told me that Stockholm has seen 7 hours of sun so far in December, but can probably almost double that today - was amazing. Lovely terrain, very rocky and tough going, but really nice for an easy session. Took the camera out with me. Not counting the training as orienteering - more like running with a map.

Winter sun

Enjoying the archipelago

Beautiful south Stockholm forest

Strength and conditioning 20:00 [1]

Core and balance, easy end to a tough week.

C • Super photos GG. Looks fant... 3

Saturday Dec 20, 2008 #

Orienteering 1:12:24 [3] *** 10.2 km (7:06 / km)
ahr:138 max:169 shoes: Asics terrain shoes

Hmm. Woke up 9.48. Training started at 10, 2km away. Grabbed half a banana and half glass of water and made it.
Line orienteering round south part of the island, with the focus on running up and down every hill in sight, including the 85m high ski slope 3 times from different directions. Felt a bit dehydrated....
Started off in a group, but split up a bit on some of the climbs

Finished off at...

Orienteering 8:27 [4] ***** 1.3 km (6:30 / km)
ahr:148 max:162 spiked:9/9c shoes: Asics terrain shoes

Sprint training loop 1 on Albatross (one of my maps). Really hilly, and detailed. Rough terrain.

Orienteering 14:52 [4] ***** 2.3 km (6:28 / km)
ahr:152 max:169 spiked:12/13c shoes: Asics terrain shoes

1 min rest, then sprint loop 2. Made a 5 second error - stupid on my own map! Knackered at the end.

Trail/terrain running 19:00 [2] 3.3 km (5:45 / km)
ahr:123 max:160 shoes: Asics terrain shoes

Run home. Good sesh

Friday Dec 19, 2008 #

Cycling warm up/down 10:00 [2] 4.0 km (2:30 / km)

Strength and conditioning 45:00 [1]

Core and upper body stuff

Cycling 30:00 [3] 12.0 km (2:30 / km)

Thursday Dec 18, 2008 #

Trail/terrain running warm up/down 12:40 [3] 2.3 km (5:30 / km)
ahr:128 max:140 shoes: 2009 Twisters

Orienteering 1:04:07 [3] ***** 8.2 km (7:49 / km)
ahr:133 max:158 spiked:13/13c shoes: 2009 Twisters

Map memory exercise in Nacka with Emma D. Took turns memorising and running legs, planning next while partner runs.

Map here

I did the even numbers

Trail/terrain running warm up/down 31:23 [3] 4.37 km (7:11 / km)
ahr:126 max:141 shoes: 2009 Twisters

Jogging before, 'rest' between courses, jogging after collecting some markers

Orienteering 20:34 [4] ***** 3.61 km (5:42 / km)
ahr:156 max:168 spiked:9/10c shoes: 2009 Twisters

'Prologue', 5 second start interval. Started 3rd, took every control in the lead, finished first but with Hedman and Jack on my tail

Trail/terrain running 7:37 [4] 1.75 km (4:21 / km)
ahr:159 max:168 shoes: 2009 Twisters

Lap of the ljusspar (lit trail). Run immediately from prologue, we had a map from Lithuania with a course planned on it. While running we had to chose routes round the whole course - tougher than it sounds!

When we got back, we then had to draw our routes, which were judged against ideal, and our 'time loss' estimated, which was how long we had to wait before starting the chase. Me, Hedman and Jack all finished basically together. Hedman was given +1.30, I had +2.30, Jack had +8 hehe.

Orienteering 16:18 [4] ***** 2.69 km (6:04 / km)
ahr:159 max:176 spiked:9/10c shoes: 2009 Twisters

Chase. Started 1 min after Hedman, caught him after 60%, lead the rest and finished first. Cool training!

Wednesday Dec 17, 2008 #

Cycling warm up/down 15:00 [2] 6.0 km (2:30 / km)

Strength and conditioning 2:05:00 [1]

Long tough session -

3*8 chin ups (full arm)
3*15 calf raises, each leg
3*15 side leg lifts - really tough!
3*60 secs plankage, 20 secs normal, 20 secs one leg lifted, 20 secs other

Then

3*12 deep squats (15kg) - slow and in control and deep most inportant
3*15 pelvic lifts, feet on a box, 20cm
3*10 hamstring exercise with stick, each leg
3*60secs back mobility with a stick

Then

3*12 Shoulder/back roll things, stretching chest and spine
3*15 'Air cycling' crunches with arm movements too
3*12 Dragon style exercise with 3kg medicine ball, progressing to calf raise also
3*12 Lunges with stick along spine to keep posture, each side
3*15 All fours, opposite arm and leg extensions and crunches

Then

3*12 Step ups on 40cm step with 20kg bar
3*15 Back extensions with 5kg
3*15 Pillow shagging, each side
3*15 Crunches with stick, from fully extended to take stick over feet

Then to finish

3*12 Bench press 30kg, nice and light, first time in ages, form more important
3*12 Lunges with 2*10kg dumbells, each side
3*15 Tricep dips
3*12 Sit ups with medicine ball (3kg) throwing against wall and catching
3*12 Rotational crunches, chucking medicine ball against wall and catching, each side

Absolutely buggered.....

C • 2 hours of S&C!!! I'm ex... 12

Trail/terrain running warm up/down 19:39 [3] 3.4 km (5:47 / km)
shoes: 2009 Twisters

Orienteering 1:01:13 [4] ***** 8.55 km (7:10 / km)
ahr:148 max:168 spiked:16/18c shoes: 2009 Twisters

OK Linne night training on Lunsen.

Map here

Tuesday Dec 16, 2008 #

Road/track running warm up/down 23:42 [3] 5.0 km (4:44 / km)
ahr:126 max:150 shoes: 2009 White Saucony

3km warm up, then 2km between drills and ints

Running drills / plyometrics 30:00 [2]

Road/track running warm up/down 32:48 [2] 4.0 km (8:12 / km)
ahr:129 max:134 shoes: 2009 White Saucony

1km during 15 min rest between sets, plus 3km warm down after

Road/track running intervals 25:00 [5] 4.2 km (5:57 / km)
ahr:170 max:179 shoes: 2009 White Saucony

Plan - 2 times 6*400m at max off 1 min recovery.
First set felt good, running behind Matte and Jack for 200, then pushing last 200 myself, times 68.0, 66.1, 66.7, 66.3, 66.6, 67.0
That felt really tough, then we had ~ 15min recovery before in theory doing the same but faster.
Sceptically we set off faster, and ran 63.9, 63.8, 65.4 - realised we were really struggling so upped the recovery to 90secs, then I dropped out after 200 on the next - my lungs had nothing to give. Sat out the fifth, then joined in the last with a 63.8.

Tough session! Legs felt great, but lungs and head wanted to explode.
SO much tougher than km reps or similar. Definitely a weakness

Monday Dec 15, 2008 #

Trail/terrain running 1:02:33 [3] 11.3 km (5:32 / km)
ahr:132 max:155 shoes: Asics terrain shoes

Steady run out to Elfvik, 90% in terrain.
Cut the heels off my asics, no more sore achilleses from these shoes, really comfy now

Climbing 1:20:00 [1]

I was rubbish today, got tired really quickly

Saturday Dec 13, 2008 #

Trail/terrain running warm up/down 38:17 [2] 6.16 km (6:13 / km)
ahr:125 max:157 shoes: 2009 Twisters

Long warm up round lit track, collecting some controls after

Orienteering 54:32 [4] ***** 10.22 km (5:20 / km)
ahr:160 max:172 spiked:15/17c shoes: 2009 Twisters

Swedish national team training on Enebyberg. Bloody freezing. Ran ok except little confused by paths on 5, and then twatted shin really really hard on way to 14 and completely lost my direction, lost about a minute there. Otherwise pretty happy.

Map here

Any better route choice for 10?

C • 10 1

Note

Just watched the 209min directors cut of Das Boot

Wow

Trail/terrain running 21:39 [2] 4.0 km (5:25 / km)
shoes: Asics terrain shoes

Went out for a night run, but left hamstring was feeling a bit funny, so turned back. No point pushing it.

Friday Dec 12, 2008 #

Strength and conditioning 1:00:00 [1]

In with the physio. Massage after

Cycling 30:00 [2] 12.0 km (2:30 / km)

Badminton 20:00 [2]

Quick easy game with Emil

Thursday Dec 11, 2008 #

Trail/terrain running warm up/down 25:35 [3] 4.15 km (6:10 / km)
ahr:126 max:146 shoes: 2009 Twisters

Orienteering 35:27 [4] ***** 5.07 km (7:00 / km)
ahr:141 max:160 spiked:12/12c shoes: 2009 Twisters

Early morning technical training in Tornskogen. Middle distance course. Legs buggered from 3km, strength yesterday morning and MBN last night.

Nav was good though. Managed to push a bit.
Map
http://www.ifklidingo.se/grahamgristwood/training/...

Trail/terrain running 1:06:25 [3] 13.1 km (5:04 / km)
ahr:131 max:153 shoes: Innov8s

Run from the club house with Anders H and Oskar towards Elfvik. Started slow, ran middle 8km pretty quick, then calf started feeling really tired so I dropped off and jogged back really slowly. Tough few days.

Wednesday Dec 10, 2008 #

Cycling 30:00 [2] 12.0 km (2:30 / km)
ahr:109 max:119

Warm up on the indoor bike

Strength and conditioning 1:02:20 [1]

Upper ab crunches, pull-ups, side leg lifts, bridging, all fours leg and arm lifts
Step ups with 20kg, full ab crunches, tricep dips
Deep squats, calf raises, hamstring stretches, back exercise (revers crunch thing)

3 sets of each

Orienteering race 50:28 [5] ***** 10.6 km (4:46 / km)
ahr:170 max:180 spiked:22/24c shoes: 2009 Twisters

Mila By Night
Event 2 in the series (I missed the first one while injured). Practically on my doorstep in Djurgarden. Still managed to get lost on the way there and arrived with barely enough time for a 10 minute jog before the start. Slightly strangely most people opted for the shorter course, but there was still a top field in the mens class. I tried to run away from everyone immediately, with moderate success. Bananad number 3 and got caught again, then chased Skarholt for a few controls. Took a uniqe route to 7, and then was just behind the lead at 8. Took the road to 9 and opened up a gap on the field which I held till 11. Unfortunately I stood about 20m from 11 and didn't see it while everybody else caught up. Then I had (or seemed to have) a different butterfly gaffling to everybody else. Missed a little (maybe a minute?) on 13, but ran the rest well. Left the butterfly maybe in 5th, a bit behind. Put on the afterburners to 18 and 19, and caught the lead (Skarholt) on the way up to 19. He (and the guy behind) then followed me into 19 and 20. 21 was a long route choice, and we all chose different. Turns out of the front 3 guys, my gaffle here was 100m longer and had a nastier route to the next contol, and less than a km from the finish. Again had to chase Skarholt down, caught him at 23 and beat him on the route choice to the last control which I punched 1 sec before him. Then it was maps away eye balls out sprint to the finish. Which would have been great except we didnt really sprint in the right direction. Did a big banana and eventually he just spotted the finish before me, got there about 1 sec before me.

Turns out though, him and the guy who finished just behind me, when they followed me to number 19, they actually had a different gaffle there, and both failed to check their codes! So instead, it looks like I won comfortably :)

Results here http://www.hellasorientering.se/arrangemang/0812/c...

Map with route here
http://www.ifklidingo.se/grahamgristwood/training/...

Trail/terrain running warm up/down 18:00 [3] 3.3 km (5:27 / km)
shoes: 2009 Twisters

Turned up a bit late, not much time for WU.
Didn't CD very long after either as cold

Bit sore too.

Tuesday Dec 9, 2008 #

Trail/terrain running 32:00 [2] 5.3 km (6:02 / km)
shoes: Blue Saucony Triumphs

Easy jog from home

Road/track running warm up/down 29:55 [3] 6.0 km (4:59 / km)
ahr:135 max:158 shoes: 2009 White Saucony

2km warm up, then 2km between drills and 3km, then 2km warm down.

Running drills / plyometrics 38:02 [2]
ahr:121 shoes: 2009 White Saucony

Lots of silly walking and running and jumping with JA

Road/track running race 9:00 [5] 3.0 km (3:00 / km)
ahr:175 max:188 shoes: 2009 White Saucony

3km time trial
Second test in 2 days I had forgotten about.
Ran out aiming to run consistently and 3 mins/km and see how it felt.
First km was 2.58.5, which felt easy, second km was 3.00.8 which started off feeling easy and ended feeling very hard, last km squeezed out 3.01.0 which started feeling very hard and finished with me collapsed in a heap and wheezing.

Total time 9.00.3

Pleased with myself. This time last year ran 9.09.

C • seems pretty quick for mid-... 2

Monday Dec 8, 2008 #

Note

Turns out I had a Swedish exam this morning - oops
Oh well, did my best.

Climbing 1:30:00 [1]

Climbing with Iain. He fell asleep on the mat, so I did mostly bouldering...

Sunday Dec 7, 2008 #

Trail/terrain running warm up/down 18:52 [2] 3.0 km (6:17 / km)
ahr:134 max:164 shoes: 2009 Twisters

Orienteering 1:11:14 [4] ***** 11.5 km (6:12 / km)
ahr:150 max:164 spiked:37/40c shoes: 2009 Twisters

Club training from the club house. Running the 'Thierry training' that the eponymous terry george-oo set for the national team 2 weeks ago. Various segments of simplification, contour only, line, blanked out bits of map, 'follow the contour', control pick, and also fartlek along tracks, with colour coding for speed intended to run. Finished at Boson, with a few controls on my sprint map :).

Cool training. Kept high tempo, was really tricky, but I was good except for the first 2 controls and one small miss in the control pick.

C • sounds very cool, any chanc... 4

Strength and conditioning 37:00 [1]

Core with the juniors, followed by a stretching session led by Iain.

Saturday Dec 6, 2008 #

Orienteering 1:13:45 [4] ***** 10.6 km (6:57 / km)
ahr:150 max:170 spiked:22/25c shoes: 2009 Twisters

Long orienteering training in Enhorna, near Sodertalje. Hung 8 controls, ran the rest. Gorgeous terrain. Includes short run to start and back from finish.

Bits of control picking, line, 'direction' training with blanked out parts of map to keep bearing across.

Orienteering 1:06:07 [4] ***** 10.4 km (6:21 / km)
ahr:148 max:168 spiked:20/20c shoes: 2009 Twisters

Night training. Includes 1.5km run out to start, following on the map.
Control pick, then 'direction line' training - basically a straight line o, with a few turns, then a real line o, followed by some transport legs to a different part of the map with some easier, but hilly terrain to finish.

Awesome day. Orienteering really well, running pretty good.

Friday Dec 5, 2008 #

Trail/terrain running 40:00 [3] 6.0 km (6:40 / km)
shoes: 2009 Twisters

Chasing the juniors round sprint training.

Spent the morning standing in the forest at the centre of the loops

Thursday Dec 4, 2008 #

Note

Picked up my car today :)
Shiny VW Passat

Orienteering 1:19:11 [3] ***** 10.54 km (7:31 / km)
ahr:129 shoes: Innov8s

Club training, night orienteering - hilly line-o. Tough session technically. Started to get tired after 70, made a big wobble, then cut it short.

Wednesday Dec 3, 2008 #

Trail/terrain running 1:50:40 [2] 15.15 km (7:18 / km)
ahr:129 max:161 shoes: 2009 Twisters

Hanging all the controls (About 60) for training on friday. From home, past the club house, and then around Naset.
Calf tired at the end.

C • sorry to hear that: wish i ... 3

Climbing 1:30:00 [1]

Strength and conditioning 15:00 [1]

Tuesday Dec 2, 2008 #

Strength and conditioning 1:00:00 [1]

Warm up on bike. Loads of exercises supervised by physio.

Followed by some massage.

Road/track running warm up/down 23:21 [3] 4.4 km (5:18 / km)
ahr:134 max:151 shoes: 2009 White Saucony

2km warm up, 400m between drills and intervals, 2km cool down followed by long stretching session

Running drills / plyometrics 25:11 [2] 1.0 km (25:11 / km)
ahr:107 max:153 shoes: 2009 White Saucony

Well, it's been a while, and my legs are suffering now, but a good set of 'Vernons'. Intend to do at least a couple of sets each week now.

Road/track running intervals 20:41 [5] 5.0 km (4:08 / km)
ahr:170 max:186 shoes: 2009 White Saucony

5 times 1km on the indoor track. Was a bit sore after drills, so just sat in the pack for the first one. Decided that felt too easy so ran the rest solo and upped the tempo. Running 40sec laps (200m) felt really comfortable, and 36-37 felt ok, until the last rep - but running them off 60 secs recovery I'm not really surprised.
Legs felt surprisingly good, better than my lungs! Promising for later in the winter as I improve my capacity.

Ran -

3.16
3.10
3.07
3.04
3.04

Monday Dec 1, 2008 #

Note

December 1st. Today begins campaign 2009, winter training commencement. The next 5 months will be tough.

nb
Started well, first planned session got cancelled - after school was going to print off some maps for the weekend, and hang some controls. The printing took 4 hours (not the estimated 30 mins) so lost all the daylight and had a very late lunch (15.30).

Cycling 50:00 [2] 20.0 km (2:30 / km)
ahr:114 max:132 slept:7.0

30 minutes before gym, 20 after on the indoor bike.

Strength and conditioning 1:10:00 [1]
ahr:103 max:148

3 * 8 chin ups
3 * 15 back extensions (raising upper body from bent below to straight)
3 * 15 eccentric plyometric (?) calf raises, each side
3 * 12 eccentric plyometric (?) hamstring curls each side, 10kg
3 * 12 step ups, 40cm step, 10kg dumbell in each hand
3 * 15 side leg lifts
3 * 15 cycling style crunches
3 * 12 squats (only 12kg bar, but really in control and slowly - all about the posture)
3 * 12 tricep dips
3 * 15 press ups
3 * 15 crunches passing a 3kg ball from hands to feet

Plus lots of stretching

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