Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 31 days ending Jul 31, 2011:

activity	#	time	miles		km		+m
Trail/terrain running	29	24:08:44	179.45	(8:04)	288.79	(5:01)	5850
Road/track running	11	8:44:40	69.89	(7:30)	112.48	(4:40)	1425
Orienteering	12	7:39:11	37.79	(12:09)	60.81	(7:33)	2665
Kayaking	2	2:30:00	3.73		6.0
Strength and conditioning	6	2:10:00
Running drills / plyometrics	7	1:50:17	6.26	(17:38)	10.07	(10:57)
Cycling	1	1:30:00	18.64	(4:50)	30.0	(3:00)	400
Total	43	48:32:52	315.75		508.15		10340
[1-5]	42	47:32:52

3:37

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Sunday Jul 31, 2011 #

8 AM

Trail/terrain running 1:36:14 [2] 19.35 km (4:58 / km) +150m 4:47 / km
ahr:120 shoes: inov8 road 255

Nice long easy run with Fanni. Exploring Horsell Common, McClaren, Fairoaks and down some paths I'd never been on. Stiff at first but feeling good by the end, in time to go off to 3rd of 3 July weddings.

Saturday Jul 30, 2011 #

10 AM

Road/track running race 31:52 10.0 km (3:11 / km) +10m 3:10 / km
ahr:170 max:179 shoes: inov8 road 233

Dorney Dash 10km round the Olympic rowing lake near Eton. Goals were -

1) Win
2) Break the course record (31.55)
3) Earn some cash

I managed to achieve the second one, but unfortunately Phil Wicks had the same idea and smashed both me and the course record.

Happy enough though, ran solo from the first km marker and was quite windy. Paced it well, 15.57 through 5km, 15.55 for second half.

Road/track running warm up/down 37:25 [2] 8.13 km (4:36 / km) +30m 4:31 / km
shoes: inov8 road 255

Running drills / plyometrics 5:19 [1] 0.57 km (9:20 / km)

Friday Jul 29, 2011 #

7 PM

Trail/terrain running 54:07 [2] 11.01 km (4:55 / km) +50m 4:48 / km
ahr:119 max:128 shoes: New balance 828

Midday flight to UK, then easy jog round Horsell Common with Fanni

Thursday Jul 28, 2011 #

8 AM

Trail/terrain running 1:00:00 [2] 11.73 km (5:07 / km) +200m 4:43 / km
ahr:124 max:139 shoes: inov8 road 255

Putting out some tapes early doors

1 PM

Cycling 1:30:00 [2] 30.0 km (3:00 / km) +400m 2:49 / km

Various setting out tapes, testing the race - racing like a madman to get to the stages before the competitors and easy biking behind the runners etc....

10 hours on my feet today in almost 30 degrees.

Supposed to go orienteering tonight, but screw that....

Wednesday Jul 27, 2011 #

Trail/terrain running 25:00 [2] 5.0 km (5:00 / km)

Running around everywhere at work today

6 PM

Trail/terrain running 1:03:56 15.53 km (4:07 / km) +200m 3:52 / km
shoes: inov8 road 255

Long tough day at work (respect to people who work this long every day!) so no time / effort for the planned long run.

Nice run round the lake though, followed by a quick dip.

C • go on then 3

Tuesday Jul 26, 2011 #

10 AM

Road/track running intervals 1:05:23 14.32 km (4:34 / km) +270m 4:10 / km
ahr:134 max:175 shoes: inov8 road 255

Jog to track
Drills
5*800m (200m jog)
Jog
5*100m(30m jog) *2 (5 mins)
Jog home

That was the plan anyway. Started the 800s in 2.16, then tried to repeat and ran 2.18, then 2.20 and it was feeling harder and harder. Dropped out of the 4th half way. Result of the stomach bug I think - been crapping 6-10 times per day since I got back from France and think it finally hit me. No power at all and struggling.

Had a long recovery and did the 100s anyway.

Left ankle ligament was bit sore last week in FRance, was fine again until today - really sore jogging home.

Running drills / plyometrics 16:21 [1] 1.47 km (11:07 / km)
shoes: inov8 road 255

1 PM

Kayaking 1:00:00 [0]

Another tough day in the office

No time for other training today

Monday Jul 25, 2011 #

8 AM

Trail/terrain running 54:00 [2] 11.4 km (4:44 / km) +100m 4:32 / km
shoes: inov8 road 255

Morning run with Scott. Muscles not responding at first, but feeling good at end

6 PM

Trail/terrain running 54:26 13.69 km (3:59 / km) +220m 3:41 / km
ahr:147 max:165 shoes: inov8 road 255

Thats better. Feeling good this evening, except for some stomach rumbling and another quick stop in the bushes.

WU and 6 times 10 secs strides, then 3km out and 3km back at a bit below threshold along the old railway track, then jog home. 20.44 for the undulating 6km and it felt pretty easy.

Sunday Jul 24, 2011 #

Note
(rest day)

Tired.

Note

Stomach has been bad since getting back from France - dodgy pate?

C • Too much milk? 1

Saturday Jul 23, 2011 #

11 AM

Trail/terrain running 1:07:41 [2] 14.0 km (4:50 / km) +150m 4:35 / km
ahr:134 max:147 shoes: inov8 road 255

Easy loosener out from home. Warm and humid.

6 PM

Trail/terrain running 41:33 [2] 8.87 km (4:41 / km) +200m 4:13 / km
ahr:131 max:151 shoes: inov8 road 255

Evening run with Scott

Strength and conditioning 25:00 [1]

Circuits and knee exercises

Friday Jul 22, 2011 #

Note
(rest day)

Lie in after last nights adventure. Got into Skavsta at 22:00 but didn't get to bed until almost 2am due to Swedish public transport....

Thursday Jul 21, 2011 #

9 AM

Orienteering 36:10 4.37 km (8:17 / km) +235m 6:31 / km
ahr:147 max:159 shoes: inov8 oroc 280

Middle qualifier / relay training on Creux Qui Sonne with Julian, Doug and Rob. Mass start with slightly gaffled courses. Was hesitant early on and got 1 minute behind, but ran controlled through most of it to catch up the guys for a mass finish. Good session to end the week, but was never running very fast!

Technically very satisfied.

Trail/terrain running warm up/down 15:39 [2] 2.48 km (6:19 / km) +200m 4:30 / km
shoes: inov8 oroc 280

1 PM

Note

Long drive from Lescheraines through Mont Blanc tunnel (closed for 1 hour when we got there) and through Italy to Bergamo airport. Doug and Toni continued on the Slovenia and I flew back to Sweden.

Interesting camp, good banter with Doug, Toni, the Aussies and OIi for a few days.

C • crap banter 3

Wednesday Jul 20, 2011 #

11 AM

Orienteering 34:44 5.09 km (6:49 / km) +200m 5:42 / km
ahr:147 max:162 shoes: inov8 oroc 280

Swiss middle distance test re-run. Few different routes, tired calves from yesterdays session, and still missed number 10! Otherwise was calm, clean and smooth.

Shows that with sensible pacing, clear head and good decisions, it is possible to run well in this terrain. Valuable.

Trail/terrain running warm up/down 10:09 [2] 1.29 km (7:52 / km) +170m 4:45 / km
shoes: inov8 oroc 280

6 PM

Road/track running 45:04 [2] 10.02 km (4:30 / km) +230m 4:02 / km
ahr:129 max:146 shoes: inov8 road 255

Easy 10km with 6 times 10 seconds stride outs slightly downhill.

Strength and conditioning 20:00 [1]

Tuesday Jul 19, 2011 #

11 AM

Road/track running intervals 1:14:20 17.06 km (4:21 / km) +30m 4:19 / km
ahr:144 max:172 shoes: inov flite 185

Track intervals in Aix Les-Bians with Julian. Track was under 2cm of water and it was pissing it down - awesome!

Good warm up, then drills and stides, then 6*1km off 5 minutes.
Then long easy cool down. Tough on the calves.

3.04 (158, 167)
2.59 (160, 169)
2.59 (158, 169)
2.55 (161, 171)
2.54 (160, 171)
2.54 (163, 172)

Heart rate pretty low today - guess that is all the forest milage....

Running drills / plyometrics 10:39 [2] 1.09 km (9:46 / km)
shoes: inov flite 185

Drills and strides

6 PM

Road/track running 28:01 [2] 6.0 km (4:40 / km) +150m 4:09 / km
ahr:130 max:142 shoes: inov8 road 255

Easy jog with Jules up the road from Lescheraines. Tired legs.

Monday Jul 18, 2011 #

11 AM

Road/track running 50:43 [2] 10.46 km (4:51 / km) +230m 4:22 / km
ahr:127 shoes: inov8 road 255

Easy road jog with Tessa

6 PM

Orienteering 40:55 5.54 km (7:23 / km) +200m 6:15 / km
ahr:144 max:163 shoes: inov8 oroc 280

Swiss middle distance test race. Shadowed by Doug. Started well and flashes of brilliance, but also lots of learning. Can't do anything without a good plan, and investing time is really important.

Trail/terrain running warm up/down 19:05 [2] 2.86 km (6:40 / km) +200m 4:57 / km
shoes: inov8 oroc 280

Sunday Jul 17, 2011 #

10 AM

Orienteering race 52:27 6.68 km (7:51 / km) +490m 5:45 / km
ahr:146 shoes: inov8 oroc 280

Relay training with Swedes, Czechs, French, Aussies and Baptiste. Torrential rain.

Flashes of genius, but generally a very average performance. Scrappy forest, and very difficult to not get distracted.

Trail/terrain running warm up/down 10:34 [2] 2.03 km (5:12 / km) +110m 4:06 / km
shoes: inov8 oroc 280

Saturday Jul 16, 2011 #

11 AM

Orienteering 53:21 5.46 km (9:46 / km) +290m 7:43 / km
ahr:135 max:159 shoes: inov8 oroc 280

Middle distance race with Swedes and Czechs. For various reasons we arrived late and I was angry and stressed. Not ideal for a training like this and I proceeded to have about the worst middle distance I can remember. Walked quite a bit, and argued with the map a lot.

Not a good session.

Trail/terrain running warm up/down 23:48 [2] 3.69 km (6:27 / km) +245m 4:51 / km
shoes: inov8 oroc 280

4 PM

Trail/terrain running long 2:19:58 21.02 km (6:40 / km) +1315m 5:04 / km
ahr:136 max:162 shoes: inov8 oroc 280

Long run with OJ and Doug up Margeriaz. Steep and tough!
Ran hard to start with to vent my aggression, but as soon as it got really technical (ie. the path turned into rocky green forest) the others caught up. Still pushed quite hard to the top, spectacular views, but was a bit cold and we were tired, hungry and thirsty and without any food or water.
Saw an alpine beaver (Oli reckoned a Marmot, but I prefer alpine beaver).

We couldn't face the same descent, so gambled on a path not on the map, and it almost paid off. All of us were struggling on the descent (especially me and Doug) and bonked spectacularly. Revived by a few wild strawberries and bilberries so crawled home. Great day out!

Friday Jul 15, 2011 #

10 AM

Trail/terrain running warm up/down 15:49 [2] 2.41 km (6:34 / km) +140m 5:05 / km
shoes: inov8 oroc 280

Orienteering 36:09 3.5 km (10:20 / km) +220m 7:52 / km
ahr:139 max:157 shoes: inov8 oroc 280

Creux qui sonne middle training. Not in the mood. Started ok but quit the session.

4 PM

Trail/terrain running warm up/down 25:03 [2] 4.2 km (5:58 / km) +140m 5:07 / km
shoes: inov8 oroc 280

Orienteering 46:11 5.14 km (8:59 / km) +180m 7:39 / km
ahr:145 max:159 shoes: inov8 oroc 280

Middle training Le Revard. Czech test race. OK for most, 2 times 1 min mistake, then Doug caught me and we were both scrappy to the finish.

C • Doug caught you even though... 1

Thursday Jul 14, 2011 #

Note
(rest day)

Wednesday Jul 13, 2011 #

8 AM

Orienteering 15:49 3.65 km (4:20 / km) +105m 3:47 / km
shoes: inov flite 185

Sacre bleu.

Pre-breakfast sprint training in Annecy in the rain. Crawled out of bed and headed straight out the door.

Pros - hardly anybody about so ideal sprinting conditions public wise.

Cons - tired, stiff and half asleep, plus pissing it down with rain and lots of puddles on the ground, and the cobbles and steps (lots in french old town) were slippy as hell.

Did a good warm up and tried to treat it like a sprint qualifier (with 2nd session later today as the final). Ran the Swiss sprint test race from a few weeks ago. Sloppy at the start on 2 and 3, then got into it quite nicely. Really cautious on the wet surface though, and still sliding around. Couple of poor route choices, otherwise flowing ok, but struggling to inject any pace at such an ungodly hour or get my HR up much.

C • ungodly hour 4

Running drills / plyometrics warm up/down 13:16 [1] 1.12 km (11:51 / km)
shoes: inov flite 185

Road/track running warm up/down 43:43 [2] 8.34 km (5:15 / km) +50m 5:05 / km
shoes: inov flite 185

4 PM

Orienteering race 18:01 4.42 km (4:05 / km) +105m 3:39 / km
ahr:167 max:175 shoes: inov flite 185

Cool sprint training at CERN. Ran as simulation WOC final. Got pissed off by the Swedes organisation and ran about an hour after all the other guys.

All added to the motivation and had a good race. Wet and slippy, and loads of grassy muddy banks, but really good fun. Not sure about route choices yet. Map was 'almost' sprint spec, and I only got disqualified once. :)

C • CERN is so cool! 3

Road/track running warm up/down 35:39 [2] 7.62 km (4:41 / km) +100m 4:23 / km
shoes: inov8 road 255

Tuesday Jul 12, 2011 #

11 AM

Trail/terrain running warm up/down 12:36 [2] 1.96 km (6:26 / km) +130m 4:50 / km
shoes: inov8 oroc 280

Orienteering 57:22 [2] 7.3 km (7:52 / km) +290m 6:33 / km
ahr:127 max:145 shoes: inov8 oroc 280

Cruised round the first and last part of the Swiss long distance test race on Grand Roc. Little cooler today, but still 28 degrees or something. Doug got beaten by girls.

6 PM

Road/track running 30:23 [2] 5.94 km (5:07 / km)
shoes: inov8 road 255

Evening jog with Doggy T

Strength and conditioning 20:00 [1]

Circuits at the YH. Normal plus calf raises

Monday Jul 11, 2011 #

2 PM

Orienteering 46:52 5.4 km (8:41 / km) +310m 6:45 / km
ahr:147 max:161 shoes: inov8 oroc 280

'Morning' training. Late into Annecy and finding hostel, and knackered so slept in. Then headed up to Grand Roc for a middle distance training with Douggy T. Long run up the hill to start our 'downhill course'. Was still pretty hilly! Pleased with the orienteering though, was consistently running slightly slower than Doug, but nailing the controls to beat him by about 3 minutes.

Trail/terrain running warm up/down 31:04 [2] 4.86 km (6:24 / km) +310m 4:51 / km
ahr:128 shoes: inov8 oroc 280

Long slog up the hill to the start, plus nice cruise down from halfway after. Warm!

Then down to Annecy for a swim in the lake. About 35 degrees here today....

8 PM

Trail/terrain running 29:02 [2] 5.72 km (5:05 / km) +20m 4:59 / km
shoes: inov8 road 255

Evening session, bit cooler but still pretty scorchio. Jog from the hostel along by the river.

Running drills / plyometrics 32:40 [1] 2.41 km (13:33 / km)
shoes: inov8 road 255

Showing Doug how we do it in Sheffield. Usual skills and drills and strides to finish.

Sunday Jul 10, 2011 #

11 AM

Trail/terrain running 53:03 [2] 10.92 km (4:51 / km) +30m 4:48 / km
ahr:125 max:134 shoes: inov8 road 255

Very easy jog round Horsell Common loop. Another wedding yesterday, this time in Oxford.

Strength and conditioning 30:00 [1]

Circuits and knee exercises

Saturday Jul 9, 2011 #

8 AM

Trail/terrain running intervals 1:16:21 18.18 km (4:12 / km) +30m 4:10 / km
ahr:148 max:177 shoes: New balance 828

Pre breakfast session from parents along canal. 'Uphill' on way out, few locks / bridges/ roads to cross, otherwise mostly good surface.

WU
Drills and strides
10 mins threshold (9.77km 162, 166)
Jogging
Monagheti session 2*90(90), 4*60(60), 4*30(30), 4*15(15) with float recoveries. Running about 3 min/km in effort and just under 4 min/km for the floats (5.89km 169, 177).
CD with 6*10s relaxed strides

Running drills / plyometrics 20:02 [1] 2.41 km (8:19 / km)
shoes: New balance 828

Normal with strides

Friday Jul 8, 2011 #

1 PM

Trail/terrain running 1:14:39 [2] 15.91 km (4:42 / km) +200m 4:25 / km
ahr:139 max:159 shoes: inov8 road 255

Steady with Fanni around the lake. 5 * 8s strides half way

Wednesday Jul 6, 2011 #

8 AM

Road/track running 48:08 [2] 8.8 km (5:28 / km) +275m 4:44 / km
ahr:122 max:144 shoes: inov8 road 255

Morning jog exploring SNO-land with Iain and Scott. Found the track :)

12 PM

Kayaking 1:30:00 [2] 6.0 km (15:00 / km)

Lovely cruise around the lake.

6 PM

Trail/terrain running 1:07:08 [2] 11.69 km (5:45 / km) +350m 5:00 / km
ahr:121 max:135 shoes: inov8 x talon

Very easy run with Fanni around Malmsjoen. Small forest paths and some forest running. Gorgeous evening, followed by a swim and a bbq on the beach.

Tuesday Jul 5, 2011 #

10 AM

Trail/terrain running intervals 1:02:12 13.77 km (4:31 / km) +350m 4:00 / km
ahr:148 max:177 shoes: inov8 roclite black 2011

6 times 1.1km loop from Tveta with Scott and Iain pushing the pace.

3:39 (155, 167)
3.37 (166, 173)
3.38 (166, 173)
3.37 (167, 174)
3.36 (170, 177)
3.38 (170, 176)

6 PM

Trail/terrain running 40:22 [2] 8.27 km (4:53 / km) +200m 4:21 / km
ahr:127 max:143 shoes: inov8 road 255

Easy run with Iain, Scott, Niclas and Fanni

Strength and conditioning 15:00 [1]

Knee exercises

Monday Jul 4, 2011 #

6 PM

Trail/terrain running long 1:30:00 [2] 18.85 km (4:46 / km) +150m 4:36 / km
ahr:129 max:141 shoes: inov8 road 255

Nice easy longish run around the lake with Fanni

Strength and conditioning 20:00 [1]

Home circuits

Sunday Jul 3, 2011 #

12 PM

Road/track running warm up/down 33:59 [2] 5.79 km (5:52 / km) +50m 5:38 / km
shoes: inov8 x talon

Various - running to and from Cliffhanger plus jogging before and after the races.

Orienteering race 10:51 2.11 km (5:09 / km) +20m 4:55 / km
ahr:158 max:170 shoes: inov8 x talon

Cliffhanger prologue. Crazy ultra sprint race with about 30 controls. Started in a labyrinth, then out around Millhouses Park through the rest of the outdoor festival (Thousands of people everywhere, running through play grounds, through streams etc), then back into the labyrinth in the end. Very cool!

I won the prologue by 15 secs over OJ, but I did cross the river in the wrong place one time so I did cheat (a little bit)

Orienteering race 10:19 2.15 km (4:48 / km) +20m 4:35 / km
ahr:165 max:176 shoes: inov8 x talon

Cliffhanger chasing start. I started with a 15 second lead, but with a pack chasing me. Started into the labyrinth again and managed to get out cleanly in the lead. Caught glimpses of OJ as we raced around the park again, and then just as I was about to enter the labyrinth for the final time, I had a head on collision with Chappers at top speed round a blind corner. He has about 20-30kg on me so I came off a bit worse.... Dropped my map and was a bit woozy for a few seconds, but focussed myself and carried on. Missed the first control in the labyrinth and OJ was almost on me, maybe 5-6 seconds behind. Luckily I managed to get through without any more mistakes, and I got to the last control with a 4 or 5 second cushion so cruised in to win. Really cool event!

Chasing start races are the way forward - the pressure is enormous when it is first to finish.

Thanks to Al and SYO for a top event.

C • Chappers 4

Saturday Jul 2, 2011 #

12 PM

Trail/terrain running 1:01:32 [2] 11.1 km (5:33 / km) +280m 4:55 / km
ahr:121 max:158 shoes: inov8 x talon

Nice relaxed group run from Chatsworth with the wedding crew.

Friday Jul 1, 2011 #

10 AM

Trail/terrain running intervals 1:13:43 17.0 km (4:20 / km) +10m 4:19 / km
ahr:145 max:178 shoes: inov8 road 255

Intervals at goldsworth park. Ran out from parents house along the canal, then intervals on the grass round the football and hockey fields. Slightly slippy (road shoes too slick) and bit of a breeze, otherwise perfect conditions.

8*1km (except watch was doing funny things on first one so that was 1.19km before I thought it was a long interval....) 90 secs jogging recovery.

3.43 (160, 171)
3.11 (163, 172)
3.12 (165, 172)
3.11 (167, 173)
3.14 (167, 173)
3.14 (167, 173)
3.12 (169, 175)
3.08 (172, 178)

Nice session, pleased with consistency and feeling in the last couple. Tired after!

Then 3 hour drive up to Rach and Alex's lovely wedding in Bolsover castle

Running drills / plyometrics 12:00 [1] 1.0 km (12:00 / km)

Normal, various silly exercises plus strides

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