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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 31 days ending Mar 31, 2015:

activity # timemileskm+m
  Orienteering19 19:57:10 119.24(10:02) 191.9(6:14)
  Trail/terrain running20 13:03:00 92.89(8:26) 149.5(5:14) 500
  Strength and conditioning6 4:15:00
  Road/track running6 2:56:00 22.0(8:00) 35.4(4:58)
  Running drills / plyometrics1 10:00
  Total30 40:21:10 234.13 376.8 500
  [1-5]27 35:56:10

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Tuesday Mar 31, 2015 #

6 PM

Trail/terrain running hills 49:00 intensity: (12:00 @1) + (19:00 @2) + (4:00 @3) + (13:00 @4) + (1:00 @5) 11.1 km (4:25 / km)

Plan was to do my hill test, but Ochils were covered in snow and there was a blizzard all day. Tried to find a gap in the weather and failed, so just ran from home and did a short sharp kenyan hill session.

Running drills / plyometrics 10:00 [0]

Hill sprints

Monday Mar 30, 2015 #

7 PM

Strength and conditioning 50:00 [0]

Sunday Mar 29, 2015 #

10 AM

Orienteering 40:00 intensity: (2:00 @1) + (23:00 @2) + (15:00 @3) 5.5 km (7:16 / km)

Great Tower middle training. Cruising. One mistake, misread the height on a slope

Trail/terrain running warm up/down 17:00 intensity: (16:00 @1) + (1:00 @2) 2.5 km (6:48 / km)

2 PM

Road/track running warm up/down 12:00 intensity: (5:00 @1) + (6:00 @2) + (1:00 @3) 2.0 km (6:00 / km)

Orienteering 15:00 intensity: (6:00 @3) + (9:00 @4) 2.1 km (7:09 / km)

Was really looking forward to this session - training on Blakeholme with SI etc. Started off into the 'green' section, fell into a chest deep marsh, was going ok apart from a 30s wobble on one control.

Then I came into the open area to find Spongey covered in blood....
Walked back with him to the car, got him cleaned up a bit then drove home via Kendal hospital. Unexpected, but a good bonding session!

Saturday Mar 28, 2015 #

10 AM

Orienteering intervals 37:00 intensity: (1:00 @1) + (1:00 @2) + (10:00 @3) + (20:00 @4) + (5:00 @5) 4.8 km (7:42 / km)

Rusland Beeches. Trains with Spongey, Kris, James and Dave. Steep, stoney and slippery. Really technical too. Not perfect, but quite good in general. Hard to not work hard!

Road/track running warm up/down 24:00 intensity: (17:00 @1) + (7:00 @2) 4.3 km (5:35 / km)

3 PM

Orienteering 48:00 intensity: (1:00 @1) + (18:00 @2) + (24:00 @3) + (5:00 @4) 6.8 km (7:04 / km)

Long training on Haverthwaite. Really good performance. Cruising round, but reading the routes and details well. Poor route to 3.

http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Road/track running warm up/down 22:00 intensity: (20:00 @1) + (2:00 @2) 3.6 km (6:07 / km)

Friday Mar 27, 2015 #

5 PM

Orienteering 26:00 intensity: (4:00 @1) + (9:00 @2) + (13:00 @3) 3.8 km (6:51 / km)

Short training on Dockney Parrock. Not focusing until Spongey caught me, then better and finished ahead

Road/track running warm up/down 28:00 intensity: (21:00 @1) + (7:00 @2) 6.0 km (4:40 / km)

Thursday Mar 26, 2015 #

11 AM

Trail/terrain running 46:00 intensity: (6:00 @1) + (29:00 @2) + (11:00 @3) 10.1 km (4:33 / km)

Strathallan usual loop

Wednesday Mar 25, 2015 #

Note

All maps with notes from Madrid training camp uploaded here http://maps.fvo.org.uk/index.php?user=grahamgristw...
C • Training camp 3
7 PM

Orienteering 1:08:00 intensity: (5:00 @1) + (20:00 @2) + (19:00 @3) + (21:00 @4) + (3:00 @5) 9.0 km (7:33 / km)

Stealth night-o head to head with Spongey at Fairy Knowe. Mostly very good, and tough!

Trail/terrain running 12:00 [1] 1.9 km (6:19 / km)

Tuesday Mar 24, 2015 #

Note
(rest day)

Still run down after camp. Nice day so went surveying for most of it

Monday Mar 23, 2015 #

Note
(rest day)

Well need rest day - late home last night

Sunday Mar 22, 2015 #

Trail/terrain running 48:00 intensity: (31:00 @1) + (17:00 @2) 10.2 km (4:42 / km)

Saturday Mar 21, 2015 #

Orienteering 1:05:00 intensity: (27:00 @2) + (26:00 @3) + (12:00 @4) 10.9 km (5:58 / km)

Trail/terrain running 42:00 intensity: (27:00 @1) + (15:00 @2) 7.2 km (5:50 / km)

Friday Mar 20, 2015 #

Orienteering 1:37:00 intensity: (20:00 @1) + (52:00 @2) + (25:00 @3) 15.8 km (6:08 / km)

Thursday Mar 19, 2015 #

Orienteering 1:30:00 intensity: (32:00 @2) + (45:00 @3) + (13:00 @4) 14.3 km (6:18 / km)

Trail/terrain running 57:00 intensity: (14:00 @1) + (43:00 @2) 7.5 km (7:36 / km)

Wednesday Mar 18, 2015 #

Orienteering 1:01:00 intensity: (13:00 @1) + (35:00 @2) + (13:00 @3) 11.0 km (5:33 / km)

Strength and conditioning 30:00 [0]

Tuesday Mar 17, 2015 #

Road/track running 30:00 intensity: (20:00 @1) + (10:00 @2) 6.0 km (5:00 / km)

evening jog

Orienteering 48:00 intensity: (6:00 @2) + (17:00 @3) + (20:00 @4) + (5:00 @5) 8.4 km (5:43 / km)

Sprint prologue, middle chase

Trail/terrain running 34:00 intensity: (25:00 @1) + (9:00 @2) 6.7 km (5:04 / km)

Monday Mar 16, 2015 #

Strength and conditioning 1:00:00 [0]

Sunday Mar 15, 2015 #

Orienteering 1:31:00 intensity: (4:00 @1) + (52:00 @2) + (35:00 @3) 17.9 km (5:05 / km)

Trail/terrain running 21:00 [1] 4.1 km (5:07 / km)

Saturday Mar 14, 2015 #

Trail/terrain running 13:00 [1] 2.8 km (4:39 / km)

Orienteering 2:13:00 intensity: (1:00:00 @1) + (58:00 @2) + (15:00 @3) 18.5 km (7:11 / km)

2 sessions

Friday Mar 13, 2015 #

Orienteering 1:04:00 intensity: (21:00 @1) + (37:00 @2) + (6:00 @3) 10.6 km (6:02 / km)

Trail/terrain running 12:00 [1] 2.3 km (5:13 / km)

Strength and conditioning 30:00 [0]

Thursday Mar 12, 2015 #

Orienteering 2:30:00 intensity: (6:00 @1) + (1:06:00 @2) + (1:10:00 @3) + (8:00 @4) 24.0 km (6:15 / km)

2 long sessions

Trail/terrain running 14:00 [1] 2.8 km (5:00 / km)

Wednesday Mar 11, 2015 #

Note

Travel to Madrid

Tuesday Mar 10, 2015 #

11 AM

Trail/terrain running 58:00 intensity: (15:00 @1) + (36:00 @2) + (7:00 @3) 12.1 km (4:48 / km)

Strathallan loop. Cold head
C • Warm chin? 2
7 PM

Orienteering 40:00 intensity: (2:00 @1) + (6:00 @2) + (18:00 @3) + (14:00 @4) 7.5 km (5:20 / km)

Trail/terrain running 29:00 [1] 3.9 km (7:26 / km)

Monday Mar 9, 2015 #

5 PM

Road/track running 1:00:00 intensity: (19:00 @1) + (36:00 @2) + (5:00 @3) 13.5 km (4:27 / km)

Pre and post pilates. Down to BofA and back up Glen Road

Strength and conditioning 40:00 [0]

Sunday Mar 8, 2015 #

Note
(rest day)

Was ready to go training, and it was a nice day, but Mr Trimp said no.

Went mapping instead

Saturday Mar 7, 2015 #

10 AM

Orienteering 30:10 intensity: (1:00 @2) + (6:00 @3) + (18:00 @4) + (5:10 @5) 4.8 km (6:17 / km)

SEDS middle distance at Elibank - tough terrain and hilly! Really good

Orienteering 27:00 intensity: (10:00 @1) + (9:00 @2) + (8:00 @3) 3.4 km (7:56 / km)

Longer legs exercise with Tullster

Trail/terrain running warm up/down 31:00 intensity: (22:00 @1) + (9:00 @2) 4.9 km (6:20 / km)

2 PM

Orienteering 27:00 intensity: (3:00 @3) + (12:00 @4) + (12:00 @5) 5.7 km (4:44 / km)

SEDS relay training at Bowhill. Very good training - mass start, then 2nd leg practice, then last leg practice. High pace! Really good group with Spongey, Doug, Tullster, Scotia, Hector, Nixon among others.

Trail/terrain running warm up/down 41:00 intensity: (34:00 @1) + (7:00 @2) 6.4 km (6:24 / km)

Friday Mar 6, 2015 #

11 AM

Trail/terrain running 56:00 intensity: (10:00 @1) + (32:00 @2) + (14:00 @3) 11.8 km (4:45 / km)

Bit more alive today. Up to Gathering Stone

Thursday Mar 5, 2015 #

5 PM

Trail/terrain running 49:00 intensity: (17:00 @1) + (32:00 @2) 10.0 km (4:54 / km)

Usual. Fighting F's cold

Wednesday Mar 4, 2015 #

7 PM

Orienteering 40:00 intensity: (7:00 @2) + (17:00 @3) + (16:00 @4) 7.1 km (5:38 / km)

FVO night-o Touch Estate. Quite a bit of snow in places - really good fun!

Trail/terrain running warm up/down 31:00 intensity: (23:00 @1) + (7:00 @2) + (1:00 @3) 5.0 km (6:12 / km)

Monday Mar 2, 2015 #

11 AM

Trail/terrain running long 2:03:00 intensity: (38:00 @1) + (1:20:00 @2) + (5:00 @3) 26.2 km (4:42 / km) +500m 4:17 / km

This was meant to be yesterday, but after a crap sleep and a long drive home from Leeds, I decided to spend all afternoon on the sofa watching Liverpool vs Man City (successful), 50km cross country skiing world champs (very exciting) and England vs Ireland (exciting but not successful).

Feeling much better today, although legs were pretty tired still. Long run out in North Achray, from Brig o'Turk. Mixture of forest roads and smaller paths. Weather was decent, apart from 2 snow showers early on. Legs felt better at the end!
6 PM

Strength and conditioning 45:00 [0]

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