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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 31 days ending Jan 31, 2014:

activity # timemileskm+m
  Trail/terrain running17 14:46:00 108.86(8:08) 175.2(5:03) 4070
  Orienteering13 10:25:49 69.03(9:04) 111.1(5:38) 430
  Strength and conditioning5 3:55:00
  Road/track running5 2:43:00 19.82(8:13) 31.9(5:07) 210
  Running drills / plyometrics4 2:15:00
  Total29 34:04:49 197.72 318.2 4710
  [1-5]25 27:54:49

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Friday Jan 31, 2014 #

10 AM

Orienteering 55:00 intensity: (22:00 @1) + (29:00 @2) + (4:00 @3) 8.0 km (6:53 / km)

Trail/terrain running 33:00 [1] 4.9 km (6:44 / km)

Thursday Jan 30, 2014 #

10 AM

Orienteering 32:00 intensity: (7:00 @3) + (23:00 @4) + (2:00 @5) 6.9 km (4:38 / km)

Loop race on a forest 'sprint' map (ie. blown up from original map to 1:5000). Crushed it

Trail/terrain running warm up/down 33:00 intensity: (15:00 @1) + (18:00 @2) 6.2 km (5:19 / km)

5 PM

Orienteering 55:00 intensity: (3:00 @1) + (36:00 @2) + (14:00 @3) + (2:00 @4) 7.9 km (6:58 / km)

4 short courses with short recovery on the hilliest part of the dunes. Really tired in the middle, and probably would have quit, but was running with Zsolt and he motivated me to carry on - and I was really glad I did! Really fun training even if it was a bit dark at the end

Trail/terrain running warm up/down 14:00 [1] 2.6 km (5:23 / km)

Wednesday Jan 29, 2014 #

5 PM

Trail/terrain running 49:00 intensity: (37:00 @1) + (12:00 @2) 10.0 km (4:54 / km)

Strength and conditioning 45:00 [0]

Tuesday Jan 28, 2014 #

7 PM

Orienteering 39:00 intensity: (2:00 @1) + (4:00 @2) + (14:00 @3) + (16:00 @4) + (3:00 @5) 7.6 km (5:08 / km)

Night relay training. I was crap, some I can put down to the map, but others to schoolboy errors

Trail/terrain running warm up/down 27:00 intensity: (15:00 @1) + (12:00 @2) 5.4 km (5:00 / km)

Monday Jan 27, 2014 #

5 PM

Orienteering 1:13:00 intensity: (38:00 @1) + (35:00 @2) 12.3 km (5:56 / km)

Sick girlfriend = nervous.

Walked around in the morning filming while the others did a sprint training.

Multi-technique training - contour only, no paths, corridor, compass only (which was tricky as they hid the north lines too!). Really nice, and doing well.
C • nervous? 3

Sunday Jan 26, 2014 #

10 AM

Orienteering 50:00 intensity: (5:00 @1) + (35:00 @2) + (8:00 @3) + (2:00 @4) 8.7 km (5:45 / km)

Some easy o on a hillier area close to Canos de Meca. Pretty cool - got some nice pics/film

Trail/terrain running warm up/down 19:00 [1] 3.8 km (5:00 / km)

5 PM

Orienteering 36:49 intensity: (42 @1) + (50 @2) + (3:22 @3) + (7:48 @4) + (24:07 @5) 8.4 km (4:23 / km)

3 relay loops - 2-3km each. Missions on each one. Won the first (1 point), but failed in my subsequent missions.

Trail/terrain running warm up/down 24:00 intensity: (16:00 @1) + (8:00 @2) 4.3 km (5:35 / km)

Saturday Jan 25, 2014 #

10 AM

Orienteering 1:11:00 intensity: (45:00 @1) + (26:00 @2) 10.9 km (6:31 / km)

Pathetic attempt at labyrinth orienteering. Was not reading the shapes at all well.
6 PM

Road/track running 25:00 [1] 5.0 km (5:00 / km)

Running drills / plyometrics 40:00 [0]

Friday Jan 24, 2014 #

6 PM

Strength and conditioning 40:00 [0]

Some easy core. Was really tired today, and needed a rest day that didn't include 12hrs+ travelling. Enjoyed the sun and read my book mostly

Thursday Jan 23, 2014 #

10 AM

Orienteering 20:00 intensity: (1:00 @2) + (5:00 @3) + (11:00 @4) + (3:00 @5) 4.5 km (4:27 / km) +100m 4:00 / km

Sprint training in Vejer de la Frontera. Improved map since last time, but still crap in places. Overlong, but fun and good training. Sore hip flexors after yesterday.

Road/track running warm up/down 33:00 intensity: (17:00 @1) + (14:00 @2) + (2:00 @3) 6.1 km (5:25 / km)

5 PM

Trail/terrain running warm up/down 20:00 intensity: (13:00 @1) + (7:00 @2) 3.9 km (5:08 / km)

Orienteering 13:00 intensity: (2:00 @1) + (5:00 @2) + (6:00 @3) 2.8 km (4:39 / km)
ahr:142 max:157

Short course 'prologue' for relay training. Really nice fast terrain. One mistake in vague flat area ~45s. Looking for small (occasionally non-existant) tapes.

Orienteering 34:00 intensity: (1:00 @1) + (10:00 @2) + (23:00 @3) 6.8 km (5:00 / km)
ahr:146 max:157

Relay training in very sandy, undulating dune area. Started last with VK and AP, caught Donatas fairly quickly. Zsolt stayed ahead whole course, and Artem ran away over the last couple of controls.

Medium speed. Really interesting area, but there were some new tracks, and dubious veg mapping (as usual)
C • Excuses, excuses 4

Wednesday Jan 22, 2014 #

10 AM

Orienteering 45:00 intensity: (2:00 @1) + (20:00 @2) + (21:00 @3) + (2:00 @4) 8.4 km (5:21 / km) +140m 4:57 / km
ahr:144 max:167

Contour only training in the dunes. Difficult through the bushy areas, but a really good training on an interesting part of the map. Caught up Zsolt and Donatas, and had a bit of a race over the last couple of controls with the former.

Trail/terrain running warm up/down 21:00 intensity: (13:00 @1) + (8:00 @2) 4.3 km (4:53 / km)

5 PM

Running drills / plyometrics 45:00 [0]

Led by Vojtech - some difficult exercises that made me feel very uncoordinated!

Road/track running warm up/down 18:00 [1] 3.4 km (5:18 / km)

Tuesday Jan 21, 2014 #

10 AM

Orienteering 44:00 intensity: (6:00 @1) + (34:00 @2) + (4:00 @3) 7.9 km (5:34 / km)
ahr:137 max:148

First sand dune training. Control pick, then a tricky bit without anything on the map except contours and green (no north lines).

Trail/terrain running warm up/down 23:00 intensity: (19:00 @1) + (4:00 @2) 4.1 km (5:37 / km)

7 PM

Orienteering 58:00 intensity: (28:00 @1) + (26:00 @2) + (4:00 @3) 10.0 km (5:48 / km) +190m 5:18 / km
ahr:128 max:150

Pretty crappy 'beach' night-o in Los Canos De Meca. Very wet (waist deep marsh wading several times), flat scrappy bushy areas, and very sandy. Half tapes not there.

All in all, not great orienteering, but a fun night run!

Monday Jan 20, 2014 #

Note
(rest day)

Travelling to Barbate - long day

Sunday Jan 19, 2014 #

5 PM

Road/track running 53:00 intensity: (45:00 @1) + (8:00 @2) 10.0 km (5:18 / km) +170m 4:53 / km

Very tired run after long day exploring the middle of the island again. With F along the sea front.

Strength and conditioning 30:00 [0]

Saturday Jan 18, 2014 #

11 AM

Trail/terrain running long 2:14:00 intensity: (11:00 @1) + (48:00 @2) + (1:03:00 @3) + (12:00 @4) 28.8 km (4:39 / km) +830m 4:04 / km
ahr:145 max:162

Long run up in the mountains in central GC. A 'flatter' run again, and pretty chilly so ran mostly in a jacket. Up in the clouds for lots of it, but some great views at times. Last tough training of the holiday.

Afterwards went up to Roque Nublo (didn't see much - was in clouds) and Pico de las Nieves (didn't see much - was in clouds).
C • The names suggest... 2

Friday Jan 17, 2014 #

12 PM

Strength and conditioning 1:00:00 [0]

Bit tired today so no running. Had a long walk on Playa del Ingles beach which had way too many fat old naked people to be completely enjoyable. Pretty horrible touristy town too!

Maspalomas sand dunes were pretty cool, but not as grand as expected.

Thursday Jan 16, 2014 #

12 PM

Trail/terrain running 1:38:00 intensity: (12:00 @1) + (53:00 @2) + (33:00 @3) 21.8 km (4:30 / km) +700m 3:52 / km
ahr:137 max:156

Gorgeous long-ish faster 'flatter' run. Out in the middle of nowhere, found a nice loop which was both a running and hiking trail, and it turned out to be a good forest road type thing. Still managed to fit in 700m+ climb, but it actually felt flat compared to most of the other runs! Great views in all directions, and as we were running at 1000m above sea level, it was quite cool too.

Wednesday Jan 15, 2014 #

12 PM

Trail/terrain running hills 1:19:00 intensity: (13:00 @1) + (31:00 @2) + (7:00 @3) + (17:00 @4) + (11:00 @5) 17.1 km (4:37 / km) +630m 3:54 / km
ahr:145 max:171

Hill intervals. 5 times 6 mins up a dirt road, with 1 min downhill recovery between. Thankfully a bit cooler today, but feeling good. Effort around threshold, but the gradient varied quite a bit.

Tuesday Jan 14, 2014 #

12 PM

Trail/terrain running 1:03:00 intensity: (35:00 @1) + (28:00 @2) 13.0 km (4:51 / km) +150m 4:35 / km

Easy run from the hotel. Not the most inspiring place to run from, even if the location is amazing. Hard to find flat running too. Did some out and back, some loops around Scandi second homes in the Canaries, then around the beach-side shacks.

Average person in Playa del Cura seems to be a 60-65yr old Norwegian.
5 PM

Strength and conditioning 1:00:00 [0]

On the terrace overlooking the sea and setting sun....

Monday Jan 13, 2014 #

11 AM

Trail/terrain running long 2:13:00 intensity: (18:00 @1) + (39:00 @2) + (58:00 @3) + (17:00 @4) + (1:00 @5) 21.8 km (6:06 / km) +1320m 4:41 / km
ahr:144 max:167

Long run from Playa del Cura up to the top Monte de Taurus (1225m), then down to waiting parents below.
Great run, amazing views. Crap map, rubbish path signing, non-existant paths.
C • map/paths 2

Sunday Jan 12, 2014 #

4 PM

Trail/terrain running 1:03:00 intensity: (41:00 @1) + (22:00 @2) 11.7 km (5:23 / km) +320m 4:44 / km

Easy run with F exploring on Gran Canaria. 20-25 degrees during the day.
Planned a wildly optimistic loop, and ended up turning round after 35 mins climbing. Nice day out though!
6 PM

Running drills / plyometrics 25:00 [0]

Saturday Jan 11, 2014 #

Note
(rest day)

Travelling to Gran Canaria.

Thursday Jan 2, 2014 #

12 PM

Trail/terrain running 53:00 intensity: (2:00 @1) + (35:00 @2) + (16:00 @3) 11.5 km (4:37 / km) +120m 4:23 / km

Easy from home. Out through Torbrex to fisheries, along the track to the mine, then back through Cambusbarron.

L Hip/ITB sore last 10 minutes

Wednesday Jan 1, 2014 #

1 PM

Road/track running 34:00 [2] 7.4 km (4:36 / km) +40m 4:28 / km

Running drills / plyometrics 25:00 [0]

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