Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 31 days ending Aug 31, 2009:

activity

time

miles

Orienteering

15:17:38

94.32

(9:44)

151.8

(6:03)

149 /

179c

83%

Trail/terrain running

14:49:51

100.72

(8:50)

162.1

(5:29)

200

Strength and conditioning

2:20:00

Road/track running

1:35:21

12.3

(7:45)

19.8

(4:49)

Tennis

1:00:00

Climbing

30:00

Cycling

30:00

Total

36:02:50

207.35

333.7

200

149 /

179c

83%

[1-5]

35:02:50

averages - sleep:10 weight:61.9kg

2:17

0:00

» now

Monday Aug 31, 2009 #

Trail/terrain running 53:09 [3] 13.0 km (4:05 / km)
ahr:148 slept:10.0 shoes: Triumph 6

Thought I should start doing some training again after a week with too much excess. Nice good speed run from home out round the coastline to Elfvik and back through the forest.
Felt good, although felt R calf a little

Strength and conditioning 20:00 [1]

Usual after my run. Achilles, ITB, core etc

Trail/terrain running 1:04:29 [2] 13.6 km (4:44 / km)
ahr:131 shoes: Triumph 6

Nice run with big group of guys from the club house round LL tracks

Sunday Aug 30, 2009 #

Note
(rest day)

MIGHT start training again tomorrow
Bit hungover again today....

Saturday Aug 29, 2009 #

Trail/terrain running warm up/down 15:00 3.1 km (4:50 / km)
shoes: 2009 Twisters

Orienteering race 1:23:57 [5] ***** 15.2 km (5:31 / km)
ahr:153 spiked:14/24c shoes: 2009 Twisters

District long champs. One of the worst technical performance I can remember! Was a bit hungover, very unmotivated :)

Started pretty well though, and I was winning until about 35-40 minutes, despite about 2 minutes worth of mistakes. Then there was a really long leg, I caned it, but didn't understand anything in the last 400 metres before the control. Wandered round a bit trying to relocate. Saw some people picking blueberries, and almost sat down to join them. Sitting down in the beautiful forest for some berries seemed like a better idea than carrying on :) :) :)

But I did carry on, found the control (4 minute mistake!), carried on even less motivated than before. Before I carry on with the race description, it is worth pointing out that in the final details, the map was described as being 'selectively updated' which seems to me to mean that they took the original 1977 map, updated about 20% of it around the event centre for the shorter courses, and ignored the rest. This meant that 20% had a ridiculous amount of detail, with all open rock, bushes etc marked very accurately, and 80% of the map was traditional pre-1990 mark everything as white and add a few details here and there. Some controls were in huge open areas marked as white!
So the next control was a long leg, maybe 1.4km or so. On the line was white forest with a gentle slope to the right, and 2 green blobs. What was on the ground was a mash of green areas, light green areas, open areas, rough open areas, stony ground, marshy bits. I honestly can say I didn't understand a single think for more than a kilometre - just ran on compass and used the slope height, and then I came out in the circle!
I was very close to quitting again on this leg, just bumbling along, understanding zero from the map.

Tried to concentrate a bit more after that, and the last km of the course was actually on a bit of map that had been surveyed since the moon landing, so that was a bit better (and a I still made mistakes!). To the last control you had to cross a field according to the map, but then it was taped as out of bounds when I got there! So had to run all the way round. Stupid swedes - why can't you show OOB on the map????

Soooo frustrating. One of the nicest terrains I have run on in Stockholm. Great competition set up, hundreds of people, showers, toilets, commentary, good arena, but SHIT MAP!!!!!!!!!!!!!!!!!!

When will they learn.....

The one crucial thing for any competition, and they screw it up.

OK rant over, I was just out for a fun run, and I did enjoy myself, even though I lost about 9 minutes in mistakes. Finished 7 minutes down on Peter Hemmyr who dealt with the map very well!

Note

Party :) belated birthday celebrations, plus celebrating WOC, and possibly my last few weeks in Sweden

Nice bbq and campfire by the sea as the sun set over Stockholm

C • Leaving beautiful Sweden? 7

Friday Aug 28, 2009 #

Note
(rest day)

Bit of sightseeing with Jayne. Nice boat cruise followed by a traditional Swedish crayfish party complete with silly hats, schnapps and singing!
Drank a lot...

Thursday Aug 27, 2009 #

Note

So apparently it is kind of like freshers week, and as I am staying in student accommodation, all the new students are staying up as late as they can and making as much noise as they can every night....

C • Ouch! 6

Strength and conditioning 30:00 [1]

Usual

Cycling 30:00 [2]

I put cycling, but actually a combo or cycling, rowing, step machine and cross trainer in friskis and svettis with jonn

Note

Played football golf in Nacka with the Lauris. I won

Orienteering race 27:26 [5] ***** 4.7 km (5:50 / km)
spiked:15/19c shoes: inov8 roclite 315

Club short distance champs. Screwed that one up! Was starting to get dark - was running fast, but lots of mistakes :)

Trail/terrain running warm up/down 43:10 5.3 km (8:09 / km)
shoes: inov8 roclite 315

25 minutes shadowing a junior first round H10

Wednesday Aug 26, 2009 #

Trail/terrain running 1:52:00 [2] 18.0 km (6:13 / km)
shoes: inov8 o shoe prototype

Long run in Tyresö with a big group of guys. Pissing with rain. Mostly in forest, some small trails

Tuesday Aug 25, 2009 #

Note

http://www.orientering.se/ImageVault/Images/height...

http://picasaweb.google.dk/tutzon/WOC2009Stafet#53...

C • Tongues? 3

Monday Aug 24, 2009 #

Note
(rest day)

Ouch

5 hours dancing, more beer than I can remember, 3 hours sleep, 9 1/2 hours travelling. Finally back home

Swim in the sea helped.

Also - how is it that after a 100 minute race, it takes about 3 hours to be able to walk and talk normally, and even eat anything, and yet 2 hours later is possible to dance all night? Strange.

C • dancing.... 6

Sunday Aug 23, 2009 #

Orienteering race 1:43:49 [5] ***** 19.0 km (5:28 / km)
spiked:30/33c shoes: 2009 Twisters

WOC Long

9th place!!!!!!!!!!!!!!!!!!!!!!!!

Time to PARTY :)

C • Great result GG. you deserv... 7

Trail/terrain running warm up/down 20:17 3.5 km (5:48 / km)
shoes: 2009 Twisters

Saturday Aug 22, 2009 #

Trail/terrain running 30:00 [2] 6.0 km (5:00 / km)
shoes: Triumph 6

Nice and easy with Rhodri. Bruised my foot a little on monday / yesterday. Bit sore but not worried about it - will be concentrating on other things tomorrow!

C • Superb! 7

Friday Aug 21, 2009 #

Orienteering race 54:52 [5] 10.0 km (5:29 / km)
shoes: 2009 Twisters

WOC relay. Started in 15th, 1.20 back. Quickly caught up lead group (except Novikov). Was running well, but really struggled round last 1/3 with the tough climbs one after another. 3 minutes down on best time - couple of wobbles, 1-1.30 better would have been ideal. Changed over in 9th, about 4 minutes back
Scott had a tough day to bring us home 9th (although 4 teams stepped out)

Trail/terrain running warm up/down 26:23 5.0 km (5:17 / km)
shoes: inov8 roclite 315

Thursday Aug 20, 2009 #

Trail/terrain running warm up/down 28:00 5.0 km (5:36 / km)
shoes: inov8 roclite 315

Orienteering race 15:08 [5] 3.5 km (4:19 / km)
shoes: inov8 roclite 315

WOC Sprint Qualification. Comfortable. Never out of comfort zone, pretty clean and smooth. 7th place. Perfect.

Orienteering race 16:39 [5] 3.5 km (4:45 / km)

WOC Sprint
Disappointing. 30 sec miss at second control. Pulled up to 17th at the end, not what I wanted

Trail/terrain running warm up/down 26:00 5.0 km (5:12 / km)

Wednesday Aug 19, 2009 #

Orienteering 20:00 [2] 2.6 km (7:42 / km)
shoes: inov8 roclite 315

Jog round a sprint relevant area

Tuesday Aug 18, 2009 #

Event: WOC 2009

Orienteering 42:41 [2] 4.4 km (9:42 / km)
shoes: 2009 Twisters

Very easy pootle round the middle final / relay model map

Orienteering 8:11 [4] 1.5 km (5:27 / km)
shoes: inov8 f-lite

2 short sprint training loops with head-to-head against craney on the second

Trail/terrain running warm up/down 21:10 [2] 3.1 km (6:50 / km)
shoes: inov8 f-lite

Monday Aug 17, 2009 #

Orienteering race 1:00:05 [5] ***** 12.0 km (5:00 / km)
spiked:20/22c shoes: inov8 roclite 315

Whoop whoop!

WOC long distance qualifier. 1st place :)

Results http://live.woc2009.hu/long/LQ_M1.pdf

Good run, especially first 2/3. Couple of little wobbles after the specatator, but good start to the week. Good for confidence.

C • you fuckin dancer 13

Trail/terrain running warm up/down 35:00 6.0 km (5:50 / km)
shoes: inov8 roclite 315

Sunday Aug 16, 2009 #

Note

Watched the middle qual this morning

Road/track running 45:17 [3] 10.0 km (4:32 / km)
shoes: Triumph 6

Nice run from hotel with Dave Rollins. Pretty hot, and we ended up doing a couple of steep climbs, but nice run out before the important stuff starts tomorrow

C • Good luck! 2

C • Fantastic! 6

Saturday Aug 15, 2009 #

Orienteering 27:30 [4] 4.9 km (5:37 / km)
shoes: inov8 roclite 315

Long Q and middle q model, 2 short courses at decent pace

Trail/terrain running warm up/down 28:30 [2] 5.2 km (5:29 / km)
shoes: inov8 roclite 315

Friday Aug 14, 2009 #

Note
(rest day)

Travelling out to Hungary

Thursday Aug 13, 2009 #

Orienteering 32:02 6.2 km (5:10 / km)
shoes: inov8 roclite 315

2 sprint trainings in Hagaparken with Jack. Ran second one close to race speed.

Trail/terrain running warm up/down 21:37 [2] 3.6 km (6:00 / km)
shoes: inov8 roclite 315

Trail/terrain running 25:01 [2] 4.6 km (5:26 / km)
shoes: 2009 White Saucony

Easy run with Jonn

Strength and conditioning 25:00 [1]

Wednesday Aug 12, 2009 #

Orienteering race 40:43 [4] ***** 6.3 km (6:28 / km)
ahr:148 spiked:13/14c shoes: inov8 o shoe prototype

Luffarligan in Flatenbadet. Cruised round, felt pretty good, no real mistakes.

Trail/terrain running warm up/down 15:15 [2] 2.7 km (5:39 / km)
shoes: inov8 o shoe prototype

Tuesday Aug 11, 2009 #

Trail/terrain running warm up/down 14:28 [2] 2.4 km (6:02 / km)
ahr:120 shoes: 2009 Twisters

Orienteering intervals 1:22:18 ***** 10.9 km (7:33 / km)
ahr:150 spiked:16/19c shoes: 2009 Twisters

Club relay training. 4 sections of tough north Stockholm o in Rydbo with gaffled courses, and about 8 of us. Some tapes but not always and hard to see. Pissing down with rain. Cool training! Ran well for the first 3 intervals, generally at the front and not missing much. First (or almost first) in those 3. Last interval was rubbish though - only one bad control really, but the green / yellow with stripes was pretty indistinguishable and I lost direction, ended up on the wrong hill and then spent a couple of minutes working out what I had done. Dragged 2 others with me, and at least one of them screwed it up even worse than me. Bit longer than I had planned, but wasn't pushing too hard.

Monday Aug 10, 2009 #

Trail/terrain running 37:16 [2] 6.6 km (5:39 / km)
shoes: Triumph 6

Really easy with Nick

Strength and conditioning 20:00 [1]

Usual

Tennis 1:00:00 [0]

Against Nick. He won with a soft ball but I was better with a tennis ball

Sunday Aug 9, 2009 #

Note
(rest day)

Was entered for the Enskede race, but quite happy to just chill and rest after yesterday - got to force myself to taper :)

Spent a few hours by the sea sunbathing and reading. Just finished Popular Music by Mikael Niemi - really class book about life in northern Sweden - worth a look.

C • there is a nice swedish mov... 2

Saturday Aug 8, 2009 #

Orienteering race 1:36:32 [5] ***** 15.3 km (6:19 / km)
ahr:160 spiked:17/21c shoes: inov8 roclite 315

Svealands (middle part of Sweden) champs long distance near Eskilstuna. Was quite looking forward to this after what people had said about the terrain, and yes, it was really nice in parts, but we seemed to just go from shitty part to shitty part, with lots of stony ground and LOTS of marsh running.
Plan was to race hard, but I guess I took some bad route choices, wasn't quite on the pace and not motivated enough because I finished 7 minutes down which was a bit disappointing as it didn't feel like a bad run.

Not too bothered though, quite enjoyed it even if it was bloody tough - kms of marsh running and quite a lot of slow stony running, not relevant at all for Hungary.

Road/track running warm up/down 22:44 4.6 km (4:57 / km)
shoes: inov8 roclite 315

Friday Aug 7, 2009 #

Trail/terrain running 57:08 [3] 13.2 km (4:20 / km)
ahr:146 weight:61.9kg shoes: Triumph 6

Decent speed run round sist mil with Jack. Bit tired today

Strength and conditioning 20:00 [1]

Achilles, core and back. Some balance stuff too.

Dip in the sea after

Note

Meat overload. Dinner at a fantastic Argentinian restaurant - enough meat for August.

Thursday Aug 6, 2009 #

Orienteering intervals 23:22 [5] ***** 4.2 km (5:34 / km)
spiked:14/16c shoes: inov8 roclite 315

Star relay from the club house. Really fun training, actually felt much longer. Really high speed technical orienteering with quite a lot of guys

Trail/terrain running warm up/down 1:08:33 8.8 km (7:47 / km)
shoes: inov8 roclite 315

Running to club house and back, some jogging before and after, and all the recoveries between the star relay intervals. 9 efforts, each 2-3 minutes with roughly the same recovery.

Wednesday Aug 5, 2009 #

Trail/terrain running warm up/down 13:26 [2] 2.2 km (6:06 / km)
shoes: inov8 roclite 315

Orienteering 32:04 [4] ***** 5.1 km (6:17 / km)
spiked:10/11c shoes: inov8 roclite 315

Paradiset 'Luffarligan' - old boys day time orienteering league. Very handy.

This is probably my favourite (top 3 anyway) places to orienteer in Stockholm, and possibly Sweden. Middle distance -ish. Made one 2 minute parallel error, otherwise nice run. Then changed shoes and did -

C • Luffarligan - is that a particular area of paradiset? 2

Trail/terrain running intervals 36:55 8.2 km (4:30 / km)
shoes: inov8 f-lite

Bit of jogging, then 10 times 1 minute off 90 seconds on an undulating dirt road. Mostly around 2.55-3.05/km pace, but last one was 2.36 pace! Downhill though. f-lites felt great

Climbing 30:00 [1]

What a day! After a great morning, I headed out with Jonn Are to Gåseborg, on the north side of Mälaren. We did some really nice routes in the sun, although we spent about 10 times as long messing around with the ropes and gear than actually climbing. Then we sat on the bare rock on the top of the hill, barbecuing and having a beer whilst watching the sun set over Mälaren. Perfect

C • BS 2

Tuesday Aug 4, 2009 #

Trail/terrain running 1:00:29 [2] 11.9 km (5:05 / km) +200m 4:41 / km
shoes: Triumph 6

Nice easy run over to the ski slope and back (including once up for fun). Gorgeous day.

Spent some of the afternoon helping Jonn sand and paint a wardrobe.

Strength and conditioning 25:00 [1]

Achilles, back and core

Monday Aug 3, 2009 #

Note
(rest day)

Travelling today. Woke up in the Tatra mountains, then had a leisurely drive back to Krakow airport. 90 minute flight later was back in Stockholm. Home via superstore, bbq in the evening - awesome!

Sunday Aug 2, 2009 #

Orienteering race 1:05:50 [5] 9.4 km (7:00 / km)
shoes: 2009 Twisters

Karst Cup day 4. Last day chasing start.
So despite being 8th, 3rd and 4th in the first 3 days, I managed to be in 2nd place overall. This is partly due to the fact that of the best guys there, most didn't run every day, or ran some days really easy. I was about 8 minutes behind Krepsta and 4 in front of Weltzein with an 8km course, but as it turned out, Krepsta had gone home (and as it later turned out, Weltzein didn't manage very much either). So I went out as the leader, and my plan was to race as hard as possible (although cautiously with my ankle). Again the terrain was steep and rocky, and extremely technical in places. I can't say it was the most fun I have ever had orienteering, but it was definitely a challenge, and hard work. I was quite nervous, and every time I made a small mistake, or heard somebody behind me, I was waiting for Audun to come running past. But he never did. I was actually pretty satisfied with my race. Some small mistakes again, but in general pretty good. I lost time mostly on the downhill and rough contouring legs where I was a little slow, but I finished first and took the overall win in the Karst Cup! It turns out that Audun had done something pretty stupid - he taped his ankle too tightly and lost feeling in his foot and had to stop for 5 minutes to fix it and then quit! Carl ran 63 minutes, a little faster than me, but I was satisfied.
I won a huge trophy, a nice Craft jacket, a t-shirt, a sports bag, an alarm clock, some sports drink. Not bad! Had to carry it all home though...

After that, me Pippa and Elise Egseth drove down to Dedinky to swim in the reservoir and chill out. Then we drove up into the Tatra mountains and spent the night there. Did a bit of tourist stuff - pretty spectacular mountains there. Nice training camp. Bit of confidence before WOC, and good to race myself back into some shape.

C • WELL! 4

Road/track running warm up/down 27:20 5.2 km (5:15 / km)
shoes: Triumph 6

Saturday Aug 1, 2009 #

Orienteering race 28:54 [5] 4.3 km (6:43 / km)
shoes: 2009 Twisters

Karst Cup day 3. Middle distance. Tried to crank it up today, really push hard when I could. That said - the terrain was steep and really rocky in places, and I was still worried about my ankle, so I was cautious in the rocky parts, and especially the descents. Had a decent run, maybe missed a minute and a half in total, finished 1.56 behind Audun Weltzein. Krepsta was about the same time and I was 3rd.
Slovakian Paradise - out of the Karst and a bit further north. Quite nice terrain, very tough technically and physically, but I think I prefer Karst.

Trail/terrain running warm up/down 29:35 [2] 4.8 km (6:10 / km)
shoes: 2009 Twisters

Orienteering 55:35 [3] 8.8 km (6:19 / km)
shoes: 2009 Blue Swoops

Back in the Karst for an extra session. This time mostly open stuff, with lots of bushes. Bit reminiscent of French 6 day from last year, but with big holes too. Really really cool area, extremely technical and unlike anything I have ever done. Tough but loved it.

Trail/terrain running warm up/down 7:00 [2] 1.3 km (5:23 / km)
shoes: 2009 Blue Swoops

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