Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 31 days ending Aug 31, 2011:

activity # timemileskm+m
  Trail/terrain running25 14:19:51 105.33(8:10) 169.52(5:04) 3080
  Orienteering18 9:37:05 62.78(9:12) 101.03(5:43) 3765
  Road/track running9 4:16:09 34.54(7:25) 55.59(4:36) 400
  Strength and conditioning3 1:05:00
  Running drills / plyometrics5 56:47 2.04 3.29
  Total35 30:14:52 204.7 329.43 7245

«»
2:04
0:00
» now
MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Aug 31, 2011 #

8 AM

Trail/terrain running 32:30 [2] 6.75 km (4:49 / km) +100m 4:29 / km
shoes: inov8 road 255

Morning jog with Iain. Will be working 60-70 hours this week, so training is taking a back seat. Morning jog is about the limit

Tuesday Aug 30, 2011 #

9 AM

Trail/terrain running 33:15 [2] 6.65 km (5:00 / km) +100m 4:39 / km
shoes: inov8 road 255

Morning jog with fanni

Monday Aug 29, 2011 #

Note

Tired! Fanni persuaded me to sit on the sofa and watch tv instead of running. Best girlfriend ever :)

Sunday Aug 28, 2011 #

11 AM

Orienteering race 1:12:37 intensity: (42:37 @4) + (30:00 @5) 13.0 km (5:35 / km) +400m 4:50 / km
shoes: inov8 oroc 280

District long champs. Stony, marshy, but some nice open hill tops.
Legs tired warming up. Felt ok in the beginning, not loving the stony-ness, but going ok. Got really tired after about 45-50 minutes, and started being scrappy and losing more on running speed. Winner was 69 mins so not too far behind but it was easy orienteering.
Longest race since SHIs last year ?!?
C • greetings 2

Trail/terrain running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: inov8 oroc 280

Saturday Aug 27, 2011 #

1 PM

Trail/terrain running race 15:32 intensity: (21 @2) + (30 @3) + (1:08 @4) + (13:33 @5) 5.1 km (3:03 / km) +40m 2:56 / km
ahr:172 max:185 shoes: inov8 road 233

Bellmanstafetten in Stockholm. My debut for Enhörna IF running club. 5*5km relay on undulating road / trails.

I ran the last leg, and my team sent me out 40 seconds behind in 3rd place. I thought there was no chance to win, but after 2.5km I could see the 2 teams in front. I passed one at 4km, the other at 4.2km and ran like a mad man to the finish! In the end we had a clear gap, to take the victory! Cool race, nice report (in Swedish) here

http://beta.marathon.se/aktuellt/vm-fyra-avgjorde-...

Trail/terrain running warm up/down 38:00 [2] 7.54 km (5:02 / km) +200m 4:27 / km
shoes: inov8 road 233

Running drills / plyometrics 10:00 [2] 1.0 km (10:00 / km)

6 PM

Trail/terrain running 50:40 [2] 11.47 km (4:25 / km) +100m 4:14 / km
ahr:132 max:142 shoes: inov8 road 255

Nice cruise round the lake with Iain, followed by swimming, beer and bbq as the sun set. Nice end of summer evening. Good day :)

Friday Aug 26, 2011 #

6 PM

Orienteering 32:23 intensity: (19:48 @2) + (12:35 @3) 5.83 km (5:33 / km) +180m 4:49 / km
ahr:144 max:152 shoes: inov8 oroc 280

Lovely middle distance training west of Jarna. Cruising

Trail/terrain running 17:00 [2] 3.8 km (4:28 / km) +30m 4:18 / km
shoes: inov8 oroc 280

Thursday Aug 25, 2011 #

10 AM

Trail/terrain running 10:14 [2] 2.06 km (4:58 / km)
shoes: inov8 oroc 280

Orienteering 33:06 [2] 4.8 km (6:54 / km) +300m 5:15 / km
shoes: inov8 oroc 280

Lerhaga corridor / line exercise
6 PM

Orienteering intervals 38:44 [3] 7.28 km (5:19 / km) +300m 4:25 / km
shoes: inov8 oroc 280

6 times ~1km o intervals in Jarna Ostra with the young SNO boys - Piotrek, Andreu, Ralpac and Oscar.
C • Piotrek! 2

Trail/terrain running 17:10 [2] 0.85 km (20:12 / km)
shoes: inov8 oroc 280

recovery jogs / waiting for others

Trail/terrain running warm up/down 25:45 [2] 4.81 km (5:21 / km)
shoes: inov8 oroc 280

Wednesday Aug 24, 2011 #

6 PM

Orienteering race 26:29 intensity: (46 @2) + (51 @3) + (4:22 @4) + (20:30 @5) 4.94 km (5:22 / km) +220m 4:23 / km
ahr:166 max:175 shoes: inov8 oroc 280

Relay training with SNO boys. Good group of boys. 2nd behind Jonas L.
SW bit of Paradiset

Trail/terrain running 27:48 [2] 5.32 km (5:14 / km) +180m 4:28 / km
shoes: inov8 oroc 280

Tuesday Aug 23, 2011 #

6 PM

Orienteering 32:58 [4] 5.55 km (5:56 / km) +250m 4:51 / km
shoes: inov8 oroc 280

Evening race organised by OK Hellas. Haninge or something. 1:5000 map, but forest. Pretty tough, but fun.

Trail/terrain running 20:08 [2] 3.56 km (5:39 / km) +50m 5:17 / km
shoes: inov8 oroc 280

Monday Aug 22, 2011 #

Note
(rest day)

Tired
C • 20th August 2

Sunday Aug 21, 2011 #

Note
(rest day)

Not much sleep last night (WOC party). Looooong day travelling back to Sweden

Saturday Aug 20, 2011 #

9 AM

Road/track running 14:30 [2] 3.0 km (4:50 / km)
shoes: inov8 road 255

Morning jog
4 PM

Orienteering race 42:47 [4] 6.3 km (6:47 / km) +240m 5:42 / km
shoes: inov8 oroc 280

WOC relay. Not much to say, Craney had a bit of a mare. It happens. Went out quite a long way after. Not overly pumped for it, made a few mistakes anyway, but it was ok.

Road/track running warm up/down 25:00 [2] 5.5 km (4:33 / km) +200m 3:51 / km
shoes: inov8 road 255

Friday Aug 19, 2011 #

8 AM

Road/track running 14:30 [2] 3.0 km (4:50 / km)
shoes: inov8 road 255

Morning jog
3 PM

Orienteering race 38:56 [5] 6.3 km (6:11 / km) +315m 4:57 / km
shoes: inov8 oroc 280

WOC middle distance. Started a bit conservatively, but caught Bertuks and Zinca, and then the speed increased. Ran well, very few mistakes and ended 11th, 1.57 behind the leading human.

Trail/terrain running warm up/down 35:00 [2] 6.3 km (5:33 / km) +200m 4:48 / km
shoes: inov8 oroc 280

Thursday Aug 18, 2011 #

11 AM

Orienteering 16:22 [2] 2.1 km (7:48 / km) +100m 6:18 / km
shoes: inov8 oroc 280

Modelling

Trail/terrain running warm up/down 18:04 [2] 3.27 km (5:31 / km) +100m 4:48 / km
shoes: inov8 oroc 280

Wednesday Aug 17, 2011 #

11 AM

Road/track running 44:53 [2] 7.97 km (5:38 / km)
shoes: inov8 road 255

Easy by the lake from the hotel. Warm down from last night :D

Tuesday Aug 16, 2011 #

10 AM

Orienteering race 16:06 [5] 4.0 km (4:02 / km) +120m 3:30 / km
shoes: inov8 x talon

Sprint qual. Safe. 8th place. Physical!

Road/track running warm up/down 30:00 [2] 6.0 km (5:00 / km)
shoes: inov8 road 255

Running drills / plyometrics warm up/down 12:00 [2]

4 PM

Orienteering race 13:58 [5] 4.1 km (3:24 / km) +20m 3:20 / km
shoes: inov8 road 233

World Orienteering Championships, Chambery, France.

Sprint distance

4th place

Write up and maps on my blog
http://grahamgristwood.blogspot.com/2011/08/exciti...
C • Well done! :) 27

Road/track running warm up/down 28:00 [2] 6.0 km (4:40 / km) +100m 4:18 / km
shoes: inov8 road 255

Running drills / plyometrics warm up/down 10:00 [2]

Monday Aug 15, 2011 #

11 AM

Orienteering 31:44 [2] 6.32 km (5:01 / km) +200m 4:20 / km

Sprint model. Several loops testing different shoes. Few faster bits

Sunday Aug 14, 2011 #

9 AM

Road/track running 15:00 [2] 3.0 km (5:00 / km)
shoes: inov8 road 255

Easy morning jog with OJ
3 PM

Orienteering race 30:18 [5] 4.5 km (6:44 / km) +200m 5:31 / km
shoes: inov8 oroc 280

WOC middle qual. Good for 9 controls (really good actually) then a bit of a mare at the end, but made it in 12th place. Happy enough. Was doing really well for 25mins. Just need to replicate that bit on friday

Trail/terrain running warm up/down 40:00 [2] 7.0 km (5:43 / km)
shoes: inov8 oroc 280

Saturday Aug 13, 2011 #

12 PM

Orienteering 20:42 intensity: (17:40 @2) + (3:02 @3) 2.11 km (9:49 / km) +100m 7:56 / km
shoes: inov8 oroc 280

Model mapping it up.

Trail/terrain running 20:35 [3] 3.0 km (6:52 / km) +300m 4:34 / km
shoes: inov8 oroc 280

Friday Aug 12, 2011 #

11 AM

Trail/terrain running 31:40 [2] 6.6 km (4:48 / km) +130m 4:22 / km
shoes: inov8 road 255

Easy run with Fanni around the burbs

Thursday Aug 11, 2011 #

6 PM

Orienteering 37:47 intensity: (3:26 @2) + (25:16 @3) + (9:05 @4) 6.66 km (5:40 / km) +230m 4:50 / km
ahr:154 max:164 shoes: inov8 oroc 280

Nice middle distance training on the road to Enhorna. H50 race from 5 years ago. Less than 1 min mistakes in total, nice to do in last pre-woc technical training.

(best h50 time was 46.17 :) )

Trail/terrain running warm up/down 18:17 [2] 3.39 km (5:24 / km)
shoes: inov8 oroc 280

Wednesday Aug 10, 2011 #

Note
(rest day)

Tired this morning!

Tuesday Aug 9, 2011 #

11 AM

Road/track running intervals 1:09:14 intensity: (46:34 @2) + (3:30 @3) + (4:27 @4) + (14:43 @5) 16.12 km (4:18 / km) +100m 4:10 / km
ahr:142 max:177 shoes: inov8 road 255

Mona fartlek at the track (sort of - but my brain got confused by all the math and I think I did too many 90s and not long enough recoveries ?!?). Painful, but I got about 6150m in the 20 minutes which I was pleased with.

Hard work getting home.
C • Maths schmaths! 1

Running drills / plyometrics 16:12 [1] 1.42 km (11:25 / km)
shoes: inov8 road 255

Monday Aug 8, 2011 #

7 PM

Trail/terrain running 52:40 [2] 10.55 km (5:00 / km) +200m 4:34 / km
ahr:122 max:143 shoes: inov8 road 255

Easy run with Fanni out to NW of SNO land, exploring some new places. 6 times 10 sec strides too.

Sunday Aug 7, 2011 #

10 AM

Orienteering 47:10 intensity: (14:44 @2) + (29:27 @3) + (2:59 @4) 6.83 km (6:54 / km) +190m 6:04 / km
ahr:148 max:163 shoes: inov8 oroc 280

Paradiset middle training. Niiiiiiice. Tricky. Learnt some stuff.

Trail/terrain running warm up/down 24:36 [2] 4.23 km (5:49 / km) +100m 5:12 / km
shoes: inov8 oroc 280

4 PM

Strength and conditioning 35:00 [1]

Knee and circuits whilst cooking for dinner party

Saturday Aug 6, 2011 #

5 PM

Trail/terrain running 1:14:38 [2] 15.73 km (4:45 / km) +250m 4:24 / km
ahr:127 max:141 shoes: inov8 road 255

Nice steady run round the lake with Ralph. Baps out as usual. Slow and stiff at first, and definitely a bit tired, but feeling better into it.

Friday Aug 5, 2011 #

Note

http://www.youtube.com/watch?v=bdOq_jWo5EI
9 AM

Trail/terrain running 34:43 [2] 7.03 km (4:56 / km) +140m 4:29 / km
ahr:130 max:143 shoes: inov8 road 255

Easy pre-breakfast jog around the 'burbs. Mostly grass. Psyching the body up for later....
8 PM

Road/track running race 15:02 intensity: (22 @2) + (31 @3) + (45 @4) + (13:24 @5) 5.0 km (3:00 / km)
ahr:171 max:180 shoes: inov8 road 233

Evening 5,000m race on the track in Södertälje.

Aimed for 15 minutes, got close, but it was pretty windy. Scott ran 14.37!
C • well done guys, shape is co... 1

Trail/terrain running warm up/down 38:45 [2] 7.84 km (4:57 / km) +260m 4:14 / km
ahr:130 max:147 shoes: inov8 road 255

WU, CD mostly around the woods

Running drills / plyometrics 8:35 [1] 0.87 km (9:52 / km)

Note

So split times (approx)
2.56, 5.56, 9.02, 12.05, 15.02
so kms of 2.56, 3.00, 3.06, 3.03. 2.57
so bit slow 3rd and 4th km

Thursday Aug 4, 2011 #

7 PM

Trail/terrain running 1:02:17 [2] 14.73 km (4:14 / km) +200m 3:58 / km
ahr:138 max:150 shoes: inov8 road 255

Steady round the lake, including 10km in 40 mins in the middle. Nice evening

Strength and conditioning 15:00 [1]

Knee

Wednesday Aug 3, 2011 #

10 AM

Trail/terrain running 36:33 [2] 6.58 km (5:33 / km) +200m 4:49 / km
ahr:118 max:137 shoes: inov8 road 255

Easy morning jog with Fanni, exploring Sodertalje suburbs and little bits of forest

Strength and conditioning 15:00 [1]

Knee exercises - been slightly sore again recently
6 PM

Orienteering 29:09 intensity: (25 @2) + (15:29 @3) + (13:15 @4) 6.45 km (4:31 / km) +300m 3:40 / km
ahr:155 max:165 shoes: inov8 oroc 280

Orienteering intervals in Agesta - long legs. 3*2km legs, with pair start (sort of). Ran with Jonas Leandersson but he was having a bad day. He was just ahead on the 2nd, but I killed him on the 1st and 3rd.

Nice training. Wierd to do 6.5km of orienteering with only 3 controls!

Trail/terrain running warm up/down 33:36 [2] 6.29 km (5:21 / km) +100m 4:57 / km
shoes: inov8 oroc 280

WU, CD including some stride outs

Tuesday Aug 2, 2011 #

6 PM

Orienteering intervals 15:49 intensity: (4:09 @3) + (10:19 @4) + (1:21 @5) 3.96 km (4:00 / km) +100m 3:33 / km
ahr:161 max:167 shoes: inov8 road 255

Really tired in the morning so skipped the SNO sprint intervals, but then ran them in the evening.
Tried to push hard, but the intervals were 2:30 - 4:02 so a little short to get the HR right up.

30 sec recovery only

Trail/terrain running warm up/down 35:25 [2] 6.07 km (5:50 / km) +100m 5:23 / km
shoes: inov8 road 255

Monday Aug 1, 2011 #

Note
(rest day)

Lie in after wedding, sorting stuff out, travelling back to Sweden. Tired

« Earlier | Later »