Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 31 days ending Jul 31, 2012:

	activity	#	time	miles		km		+m
	Trail/terrain running	9	7:38:50	53.14	(8:38)	85.52	(5:22)	2790
	Strength and conditioning	5	3:25:00
	Orienteering	4	2:35:37	16.19	(9:37)	26.06	(5:58)	945	53 /	57c	92%
	Cycling	1	45:00	7.46	(6:02)	12.0	(3:45)
	Road/track running	1	31:40	3.68	(8:36)	5.93	(5:20)	50
	Total	15	14:56:07	80.47		129.51		3785	53 /	57c	92%
	[1-5]	11	11:31:07
averages - rhr:47

2:16

0:00

» now

Sunday Jul 29, 2012 #

10 AM

Strength and conditioning 1:00:00 [0]

Thursday Jul 26, 2012 #

6 PM

Strength and conditioning 45:00 [0]

Sore from yesterday
Wrote a blog.... http://grahamgristwood.blogspot.se/

Wednesday Jul 25, 2012 #

6 PM

Strength and conditioning 50:00 [0]

Monday Jul 23, 2012 #

Note
rhr:47 (rest day)

Went shopping

C • Therapy? 2

Sunday Jul 22, 2012 #

Note
(rest day)

Rest day 3
Long journey. Very glad to be home.

Saturday Jul 21, 2012 #

Note
(rest day)

Rest day 2
Watched WOC Relay. Strange feelings. Awesome from the Czechs - nice when it is not the same people winning all the time.

Friday Jul 20, 2012 #

Note
(rest day)

Rest Day 1
Went up Schilthorn with parents, and ate a big steak

C • ooh i've been up there. Bit... 2

Wednesday Jul 18, 2012 #

Note
(rest day)

Touristing with parents.

WOC Middle Final. Something is still seriously wrong with my body. Racing hurts, and therefore concentration suffers, orienteering suffers, negative spiral compounds and results echo feelings/performance.
Hindsight...
I tried, I gave it 100% to recover and get in shape, I failed.
Racing at the World Champs feeling like this is possibly the all time low in my orienteering career. This year my body has let me down, and that is about the most frustrating and depressing thing that can happen when you put so much into trying to achieve your goals. Injuries can be managed, but debilitating sickness like this is tough to deal with.
Biggest priority now - get healthy, get rid of whatever is screwing up my system, have a proper rest, then worry about 2013 later.

C • Rest and Recovery 5

Monday Jul 16, 2012 #

Note

Middle qualifier. Job done. Nothing special, one bad route choice (and poor execution) cost me 1 minute, otherwise good. Final tomorrow

C • may the force 1

Wednesday Jul 11, 2012 #

11 AM

Strength and conditioning 25:00 [0]

6 PM

Orienteering 46:55 ***** 7.88 km (5:57 / km) +380m 4:48 / km
ahr:162 max:169 spiked:21/22c shoes: inov8 oroc 280

Acksjoarna. 2 times 4km short distance, 5 min jog between.
Controlled.

Trail/terrain running 41:22 7.57 km (5:28 / km) +70m 5:13 / km
shoes: inov8 oroc 280

Swim in the lake after!

Tuesday Jul 10, 2012 #

Note
(rest day)

Great rest day. Did nothing except meet my new sponsor!

C • sponsor.. 2

Monday Jul 9, 2012 #

6 PM

Trail/terrain running 1:01:41 12.77 km (4:50 / km) +350m 4:15 / km
shoes: Saucony Mirage

Evening jog with Pal and Erik. Tired legs (wonder why)

Sunday Jul 8, 2012 #

11 AM

Trail/terrain running hills 1:16:16 12.93 km (5:54 / km) +800m 4:30 / km
ahr:141 max:182 shoes: inov8 oroc 280

4 reps up ski slope in Rattvik with Pal.
Ramping up each time, last one at max.
Each rep was 1km with 175m climb.
6:42, 6:27, 6:18, 5:59

Saturday Jul 7, 2012 #

12 PM

Orienteering intervals 59:44 ***** 8.55 km (6:59 / km) +250m 6:06 / km
ahr:155 max:174 spiked:21/23c shoes: inov8 oroc 280

O intervals with Pal.
4 times 9-15 mins with jogging recovery. Tough, but nice forest and good map by Rattvik.

Trail/terrain running warm up/down 30:14 5.42 km (5:35 / km) +130m 4:59 / km
shoes: inov8 oroc 280

7 PM

Trail/terrain running 22:00 [1] 4.2 km (5:14 / km) +50m 4:57 / km
shoes: Saucony Mirage

Strength and conditioning 25:00 [0]

Friday Jul 6, 2012 #

12 PM

Trail/terrain running 1:25:30 16.16 km (5:17 / km) +400m 4:42 / km
ahr:130 shoes: Terrafly

Lovely run with Pal from the house in Rattvik. Up to the top of the ski slope, down to a small lake for a swim, then home.

Thursday Jul 5, 2012 #

10 AM

Cycling 45:00 [1] 12.0 km (3:45 / km)

Round and about filming and posing for MTB competition marketing.

Wednesday Jul 4, 2012 #

6 PM

Orienteering race 28:23 ***** 5.73 km (4:57 / km) +165m 4:20 / km
ahr:163 max:173 spiked:11/12c shoes: inov8 oroc 280

Trekvallars open course.
Beautiful day, course, forest.

Nice run out. Little swim after.

Trail/terrain running warm up/down 37:39 6.54 km (5:45 / km) +250m 4:50 / km
shoes: inov8 oroc 280

Tuesday Jul 3, 2012 #

10 AM

Trail/terrain running hills 1:21:18 15.61 km (5:12 / km) +740m 4:13 / km
ahr:148 max:183 shoes: Terrafly

Max hill reps on Kusens Backen.
Newer loop - pretty good for WOC hopefully. 500m gently climbing with about 75m flat at the top (55-60m climbing approx), then 250m steep descent recovery.
Did 8 loops, ascents in 2:34-2:41, descents in around 1:10.
Pushed hard, had company from Pal for first 5. Struggled a bit 6th and 7th as acid was building, then pushed hard on last.

Did 6 strides on the grass after.
Really warm today, feeling good, but lungs were burning and HR was high - good session I think! No niggles at all either which has to be good news.

Not often I get my HR over 180!

6 PM

Trail/terrain running 22:50 [1] 4.32 km (5:17 / km)
shoes: Saucony Mirage

easy

Monday Jul 2, 2012 #

12 PM

Road/track running 31:40 [1] 5.93 km (5:20 / km) +50m 5:07 / km
shoes: Saucony Mirage

Orienteering 20:35 [2] 3.9 km (5:17 / km) +150m 4:26 / km
shoes: Saucony Mirage

Tough hilly sprint course from Pavlo.

Sunday Jul 1, 2012 #

Note

Biggest work project of the year Friday-Sunday.

The Griffin Trophy

Scania 3 day team-building/adventure race activity for 300 people that forms the main part of my job. Long working hours, not a lot of sleep, but a lot of fun! No time for training....
Definitely not 'rest days' though!

« Earlier | Later »