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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 31 days ending Dec 31, 2014:

activity # timemileskm+m
  Trail/terrain running21 21:26:00 163.86(7:51) 263.7(4:53) 1500
  Orienteering9 8:03:00 49.46(9:46) 79.6(6:04)
  Road/track running6 5:59:00 50.08(7:10) 80.6(4:27)
  Strength and conditioning4 3:30:00
  Cross training2 1:55:00
  Running drills / plyometrics1 20:00
  Total33 41:13:00 263.4 423.9 1500
  [1-5]29 37:23:00

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Wednesday Dec 31, 2014 #

11 AM

Orienteering 42:00 intensity: (1:00 @1) + (4:00 @2) + (18:00 @3) + (19:00 @4) 8.2 km (5:07 / km)

Ran the World Cup 2005 relay course on Mychett with Zsolt, Mate, Jegor, Marcus and Tim B. We split it into 4 sections and re-grouped. Nice session - the map hasn't changed much.

Trail/terrain running warm up/down 28:00 [1] 5.2 km (5:23 / km)

Tuesday Dec 30, 2014 #

Note
(rest day)

Party

Monday Dec 29, 2014 #

12 PM

Trail/terrain running 49:00 intensity: (24:00 @1) + (25:00 @2) 11.1 km (4:25 / km)

Steady run round Horsell Common. Glorious weather.
5 PM

Cross training 1:15:00 [1]

Badminton with Craig.

Sunday Dec 28, 2014 #

11 AM

Trail/terrain running 1:36:00 intensity: (30:00 @1) + (56:00 @2) + (9:00 @3) + (1:00 @4) 21.3 km (4:30 / km)

Nice run out from Newlands Corner with Warwick Wyber. Round Pewley Down, Chantries, St Marthas, Blackheath, Silent Pool. Great day, good chat.

Saturday Dec 27, 2014 #

12 PM

Trail/terrain running warm up/down 30:00 intensity: (20:00 @1) + (10:00 @2) 6.5 km (4:37 / km)

Orienteering 1:06:00 intensity: (4:00 @1) + (19:00 @2) + (40:00 @3) + (3:00 @4) 10.9 km (6:03 / km)

Nice orienteering session at Hindhead. Map only 2 years old, and still pretty good except for a couple of thinned/coppiced bits. Really fun terrain. Ran the Blue from the 2012 SN Trophy, plus a couple of extra loops. Great views in all directions, and Devil's Punchbowl looking great (wonder if there is an up to date map of that?)
C • Hinhead... 2
6 PM

Road/track running 31:00 intensity: (14:00 @1) + (17:00 @2) 6.9 km (4:30 / km)

Easy evening jog round Goldsworth Park

Friday Dec 26, 2014 #

11 AM

Trail/terrain running long 2:28:00 intensity: (44:00 @1) + (43:00 @2) + (45:00 @3) + (16:00 @4) 30.9 km (4:47 / km) +700m 4:18 / km

Long run in the Surrey Hills. Parked at Holmbury St Marys and ran roughly the race route from there (with a little bit extra and looking at a few route options). Ran the first 10km with F, calf was feeling ok so pushed on after that. Hundreds of people out walking/running/cycling/eating pies at Leith Hill tower.

Thursday Dec 25, 2014 #

Note
(rest day)

Unplanned rest day due to my calf. Not too worries, just good to get it feeling ok so I can start harder training again

Wednesday Dec 24, 2014 #

11 AM

Trail/terrain running 47:00 intensity: (5:00 @1) + (34:00 @2) + (8:00 @4) 11.4 km (4:07 / km)

Started to run some grass intervals at Goldsworth Park, but my calf was a little sore so I stopped after 9 minutes and ran home
6 PM

Road/track running 37:00 intensity: (33:00 @1) + (4:00 @2) 7.8 km (4:45 / km)

Easy evening jog with F. Feeling the calf a little

Monday Dec 22, 2014 #

11 AM

Trail/terrain running 1:04:00 intensity: (30:00 @1) + (34:00 @2) 13.8 km (4:38 / km)

Easy run with Zsolt from his family house north of Budapest

Sunday Dec 21, 2014 #

12 PM

Trail/terrain running long 2:54:00 intensity: (2:03:00 @1) + (51:00 @2) 32.4 km (5:22 / km) +800m 4:47 / km

Long trail run with F in the Vertes hills again. Undulating, mostly on small paths, but some muddy forest roads. Visited a couple of castles.

Saturday Dec 20, 2014 #

11 AM

Trail/terrain running warm up/down 33:00 intensity: (22:00 @1) + (11:00 @2) 7.0 km (4:43 / km)

Orienteering 47:00 intensity: (9:00 @2) + (30:00 @3) + (8:00 @4) 10.1 km (4:39 / km)

Winter series orienteering West of Budapest in the Vertes hills. Quite nice terrain, not too difficult.

Friday Dec 19, 2014 #

11 AM

Road/track running 1:32:00 intensity: (25:00 @1) + (1:07:00 @2) 21.6 km (4:16 / km)

Ran over to Varosmajor Park (where there is a 585m single lane tartan running track), did a lap, then ran to Margritsziget (Margaret Island) where there is a 5.2km single lane tartan running track round the whole island! Did 2 laps, then back home via 2 laps of Vermezo Park to get up to 90 mins.

Too much asphalt running in the city...

Thursday Dec 18, 2014 #

11 AM

Road/track running 1:15:00 intensity: (45:00 @1) + (27:00 @2) + (3:00 @3) 14.9 km (5:02 / km)

Bit of a Budapest tourist run. Loop included Budapest Castle and Citadel. Did 2 park sprints on route as well. Buda is quite hilly!
6 PM

Strength and conditioning 45:00 [0]

Wednesday Dec 17, 2014 #

Note

Great day in Budapest, lots of walking round all the Christmas markets and city centre (and eating nice market stall food), followed by watching a very funny Hungarian film (with English subtitles) at an independent underground cinema where we could sit on sofas at the front!
12 PM

Road/track running 1:20:00 intensity: (41:00 @1) + (6:00 @2) + (4:00 @3) + (28:00 @4) + (1:00 @5) 19.4 km (4:07 / km)

10km of diagonals on the astro pitch at Vasas track in Budapest (in 33:30), plus long WU/CD with F.

Running drills / plyometrics 20:00 [0]

Tuesday Dec 16, 2014 #

Note
(rest day)

Travelling to Budapest for pre-Christmas

Monday Dec 15, 2014 #

9 AM

Strength and conditioning 45:00 [0]

10 AM

Trail/terrain running 1:04:00 intensity: (7:00 @1) + (56:00 @2) + (1:00 @3) 14.3 km (4:29 / km)

Easy run from parents house. Canal along to Goldsworth Lake, around the Park, then across the common, up to Fairoaks airfield. First time I have ever had to stop to let a plane land. Then through McLaren HQ and back through the common and along the canal home.

Sunday Dec 14, 2014 #

12 PM

Orienteering race 55:00 intensity: (15:00 @4) + (40:00 @5) 12.4 km (4:26 / km)

Nice race round Long Valley North for the CompassSport Trophy final.

Had quite a train going round with me at various points! Fast and furious.

Victory for me and FVO (and F won the highly prestigious run in trophy...)
C • Choo choo! 11

Trail/terrain running warm up/down 35:00 intensity: (20:00 @1) + (15:00 @2) 6.7 km (5:13 / km)

Saturday Dec 13, 2014 #

6 PM

Road/track running 44:00 intensity: (31:00 @1) + (13:00 @2) 10.0 km (4:24 / km)

Easy jog after 8 hour drive down south. Horsell - canal and Goldsworth Park

Friday Dec 12, 2014 #

11 AM

Trail/terrain running 50:00 intensity: (10:00 @1) + (27:00 @2) + (13:00 @3) 10.6 km (4:43 / km)

Easy run from home.

Great day - out mapping more of Bannockburn - almost done now

Wednesday Dec 10, 2014 #

7 PM

Orienteering 36:00 intensity: (3:00 @2) + (11:00 @3) + (12:00 @4) + (10:00 @5) 5.3 km (6:48 / km)

Night-o at Abbey Craig. Time loss at 2 controls - one hung slightly wrong (although I think that the actual crag was under a big pile of fallen trees!) and one biggish compass across a diagonal slope mistake. Otherwise a good run, and managed to hold of Hector for the win.

Trail/terrain running warm up/down 37:00 intensity: (13:00 @1) + (24:00 @2) 7.8 km (4:45 / km)

Tuesday Dec 9, 2014 #

11 AM

Trail/terrain running 52:00 intensity: (28:00 @1) + (23:00 @2) + (1:00 @3) 10.6 km (4:54 / km)

Easy from home. Cold, wet and windy day.

Keep on seeing a young cyclist in Team Sky kit cycling round - anybody know who he is?

Elle's new TT is rather spoiled by the mini orienteering kite hanging from the rear view mirror...
C • TT 1
C • Team Sky 4

Monday Dec 8, 2014 #

6 PM

Strength and conditioning 1:00:00 [0]

FVO pilates

Great day, so did a lot of mapping today. Bannockburn is getting there....

Sunday Dec 7, 2014 #

10 AM

Orienteering 1:49:00 intensity: (21:00 @1) + (1:05:00 @2) + (23:00 @3) 14.8 km (7:22 / km)

Warrior O trail in Graythwaite. Struggling to push hard. Low HR last few days.
5 solid training weeks in a row - time for an easier week!

Great session. 13km with 13 controls

Trail/terrain running warm up/down 14:00 intensity: (7:00 @1) + (7:00 @2) 1.7 km (8:14 / km)

Saturday Dec 6, 2014 #

10 AM

Orienteering 35:00 intensity: (3:00 @1) + (25:00 @2) + (7:00 @3) 5.5 km (6:22 / km)

Pair O in Simpson Ground with Hector

Orienteering 39:00 intensity: (15:00 @1) + (22:00 @2) + (2:00 @3) 4.3 km (9:04 / km)

O training in Summerhouse Knott

Trail/terrain running warm up/down 22:00 intensity: (19:00 @1) + (3:00 @2) 3.2 km (6:52 / km)

6 PM

Orienteering 8:00 intensity: (1:00 @1) + (5:00 @2) + (2:00 @3) 0.8 km (10:00 / km)

Night training in Force Falls - lamp wasn't charged after wednesday -oops

Trail/terrain running warm up/down 26:00 intensity: (24:00 @1) + (2:00 @2) 3.9 km (6:40 / km)

Friday Dec 5, 2014 #

12 PM

Trail/terrain running 2:16:00 intensity: (38:00 @1) + (1:09:00 @2) + (29:00 @3) 23.7 km (5:44 / km)

Long run in Lowthers – Kirkhope Cleuch, Nether Law, Over Law, Lamb Hill, Earncraig Hill, Gana Hill, Wedder Law, Glenleith Fell, Scaw'd Law, Ballencleuch Law, Rodger Law, Comb Law, Kirkhope Cleuch

Thursday Dec 4, 2014 #

11 AM

Trail/terrain running 1:30:00 intensity: (12:00 @1) + (1:01:00 @2) + (17:00 @3) 19.8 km (4:33 / km)

Steady from home. Off road this week to protect my tired calves.

Wednesday Dec 3, 2014 #

7 PM

Orienteering 46:00 intensity: (1:00 @1) + (11:00 @2) + (22:00 @3) + (12:00 @4) 7.3 km (6:18 / km)

Was really tired this morning, so skipped the morning session.

Stealth night-o at Colzium. Feeling much better. Really great training planned by Jase! Consistently tricky with loads of terrain types, changes of direction and pace. Really had to control the speed. Quite a good performance - just a bit low at 5 and didn't understand the shapes at 8 completely.

Both calves a bit sore after yesterday.

Trail/terrain running warm up/down 30:00 intensity: (27:00 @1) + (3:00 @2) 6.2 km (4:50 / km)

Tuesday Dec 2, 2014 #

10 AM

Trail/terrain running intervals 1:01:00 intensity: (10:00 @1) + (22:00 @2) + (2:00 @3) + (27:00 @4) 15.6 km (3:55 / km)

Similar session to last week - 2 sides of pitch (short and long) fast, 1 side (short) jogging, but 30 mins instead of 25 (actually 17 laps of the 2 pitches instead of 14). Ran 8.93km at 3:21 average speed - a little faster than last week, but the grass was a little frosty and maybe better grip.
7 PM

Cross training 40:00 [2]

212 lengths. Bit tired

Monday Dec 1, 2014 #

6 PM

Strength and conditioning 1:00:00 [0]

FVO pilates plus med-ball workout

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