Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Mar 23, 2008:

activity

time

miles

Trail/terrain running

2:43:40

18.14

(9:01)

29.2

(5:36)

Orienteering

2:15:57

18.33

(7:25)

29.5

(4:37)

56 /

65c

86%

Cycling

2:00:00

23.3

(5:09)

37.5

(3:12)

Strength and conditioning

1:25:00

Total

8:24:37

59.78

96.2

56 /

65c

86%

[1-5]

7:14:37

1:48

0:00

» now

Sunday Mar 23, 2008 #

Orienteering race 1:27:12 [5] ** 18.0 km (4:51 / km)
ahr:171 max:182 spiked:21/23c (injured) shoes: Integrators

JK classic. 2nd place. Ashdown Forest - lovely place to run, not the most inspiring course I will run this year though. Enjoyed it, and enjoyed staying ahead of Hubmann for almost an hour, and then enjoyed staying with him round the last 30 mins (in a painful sort of way), then especially enjoyed whupping his ass on the run-in. However bad the rest of the season is, I can always look back on this as the day when I beat Scotia by 11 seconds on an uphill only run in.

Calf sore after though dammit

Trail/terrain running warm up/down 20:59 [3] 4.0 km (5:15 / km)
shoes: Integrators

Warm up with good strides - felt great at the start of the race.
My watch tells me my warm down was 2.17, which is exactly how long it took to jog from download to the car. Was bloody freezing and my calf hurt

M21E - Splits

Saturday Mar 22, 2008 #

Trail/terrain running warm up/down 39:33 [3] 6.0 km (6:36 / km)
shoes: Integrators

Orienteering race 34:18 [5] ***** 7.5 km (4:34 / km)
ahr:171 max:186 spiked:19/22c

JK middle distance. Tricky again, and again I felt fantastic running. 3rd place, 30 secs behind Scott. Need to cut out the silly errors

C • looks really good to me - i... 1

C • Good weekend! 1

Middle M21E - Splits

Friday Mar 21, 2008 #

Event: JK 2008

Trail/terrain running 30:08 [2] 4.5 km (6:42 / km)
ahr:114 max:133

Gentle jog with mum and Mhairi

Orienteering race 14:27 [5] ***** 4.0 km (3:37 / km)
ahr:174 max:184 spiked:16/20c shoes: Innov8s

JK Sprint race - tricky bugger, running great but loads of small misses. 5th place

C • Sprint photos 2

Trail/terrain running warm up/down 28:00 [3] 4.5 km (6:13 / km)
shoes: Innov8s

Long warm up / down inclding some good strides

Sprint M21E M20E M18E - Splits

Thursday Mar 20, 2008 #

Note
(rest day)

Flew back to the UK

Wednesday Mar 19, 2008 #

Cycling 35:00 [0] 11.0 km (3:11 / km)

To school, to my map - which I finished today yey!

C • yay 3

Cycling 30:00 [3] 10.0 km (3:00 / km)

Indoor cycling before circuits- did 5 mins, then alternated 1 min hard, 1 min easy for 20 mins, then 5 easy to finish

Strength and conditioning 30:00 [1]

Circuits
Quite a tough but short session, loads on core

Tuesday Mar 18, 2008 #

Cycling 20:00 [0] 6.0 km (3:20 / km)

school and back

Trail/terrain running intervals 16:30 [5] 4.8 km (3:26 / km)
shoes: Innov8s

Strides - 2 times 90secs with 90 secs recovery, then 3 times 3 mins hard with 1 min recovery around the 10.2km loop. Plan was to do 5 then some more sprints, but was feeling right calf a bit, and with big races coming up decided to cut short the session and just jog back. Bit of massage and stretching and it'll be fine.
Was running pretty good, about 950 muddy undulating metres for each 3 mins.

Trail/terrain running warm up/down 28:30 [2] 5.4 km (5:17 / km)
shoes: Innov8s

Monday Mar 17, 2008 #

Strength and conditioning 55:00 [1]

Jympa

Cycling 20:00 [2] 6.0 km (3:20 / km)

To jympa and back

Cycling 15:00 [0] 4.5 km (3:20 / km)

to school and back from torsvik

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