Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Jun 29, 2008:

activity

time

miles

Orienteering

3:53:43

25.54

(9:09)

41.1

(5:41)

90 /

102c

88%

Trail/terrain running

2:10:00

13.76

(9:27)

22.15

(5:52)

Road/track running

1:22:23

9.82

(8:23)

15.8

(5:13)

Swimming

20:00

0.31

(1:04:22)

0.5

(40:00)

Total

7:46:06

49.43

(9:26)

79.55

(5:52)

90 /

102c

88%

2:01

0:00

» now

Sunday Jun 29, 2008 #

Road/track running warm up/down 21:40 [2] 4.13 km (5:15 / km)
shoes: Blue Saucony Triumphs

Long warm up along the road

Orienteering race 40:00 [5] ***** 7.0 km (5:43 / km)
ahr:162 max:170 shoes: Integrators

Staggered start relay training. Started first with JD right behind, and Oli, Jamie and Scotia hunting. Ran pretty good until the end when 4 of us were fighting for the victory, and I tried to skip a control. Ran back and finished 2 mins behind Oli who took a deserved victory.

C • Awww 1

Trail/terrain running warm up/down 14:00 [2] 2.33 km (6:00 / km)
shoes: Integrators

Jogging after, then quick swim and long journey home

Saturday Jun 28, 2008 #

Road/track running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Blue Saucony Triumphs

Jogging before and after

Orienteering 17:30 [4] ***** 4.0 km (4:23 / km)
ahr:140 max:160 spiked:20/20c shoes: Blue Saucony Triumphs

Sprint training back in Prostejov. Normal course, with one intense control pick in a park, and a butterfly loop in a complex housing area. Cruised half, and picked the pace up in those two interesting bits to almost race pace.

Friday Jun 27, 2008 #

Road/track running warm up/down 15:00 [3] 3.0 km (5:00 / km)
ahr:129 max:155 shoes: Blue Saucony Triumphs

After 85 min drive , arrived at the race 25 minutes before start (9.30am), managed a rushed warm up with some strides, just made start time.

Orienteering race 13:30 [5] ***** 4.0 km (3:23 / km)
ahr:166 max:177 spiked:17/17c shoes: Yellow Saucony

Finnish and Czech sprint test races in Sumperk. We were 'pre-runners', and I think the shortened warm up and poor race prep affected my race start. I missed the best routes to 2 and 6, and lost 5 seconds at 3 running round a crossable hedge. Ran well apart from that, and was getting really good splits on the second half of the course. I was about the 5th starter (of 60) and was leading for ages, until Dlabaja and Smola came in almost last starters. Beat all the Finns though, which is nice.

Results here http://repreob.hyperlink.cz/repre/doc/htm/nom_woc0...

Splits here
http://repreob.hyperlink.cz/repre/doc/htm/nom_woc0...

Map here
http://repreob.hyperlink.cz/repre/images/nom_ms08/...

Road/track running warm up/down 8:20 [2] 1.51 km (5:30 / km)
shoes: Yellow Saucony

Jogging after

Trail/terrain running warm up/down 20:30 [3] 3.73 km (5:30 / km)
shoes: Innov8s

Long warm up. Both achilles have been a bit sore recently, so long warm ups and cool downs, plus some massage and icing are in order before WOC.

Orienteering race 46:56 [5] ***** 7.5 km (6:15 / km)
ahr:155 max:169 spiked:17/21c shoes: Innov8s

Finnish middle distance test race, Zd'arsky Potok. What a race! A real combination of tough rocky slopes, manic vegetation over mapping and random point features. Fantastic orienteering though, really tricky to stay on top of it. I lost 2 minutes on the second control misinterpreting the vegetation on a rocky slope, then ran really well until 12, the longest leg. I managed to make a 5 minute parallel error! Ran really really well after that to the finish. Without those two mistakes would have been a really good race. With them, rubbish.

Results http://repreob.hyperlink.cz/repre/doc/htm/nom_woc0...

Splits
http://repreob.hyperlink.cz/repre/doc/htm/nom_woc0...

Road/track running warm up/down 17:23 [2] 3.16 km (5:30 / km)
shoes: Blue Saucony Triumphs

Long warm down jog

Thursday Jun 26, 2008 #

Trail/terrain running warm up/down 18:00 [2] 3.0 km (6:00 / km)
shoes: Innov8s

Orienteering 9:38 [3] ***** 1.5 km (6:25 / km)
shoes: Innov8s

Helisova line-o in vague forest. Tricky

Orienteering 33:00 [3] *** 4.0 km (8:15 / km)
ahr:129 max:152 spiked:8/11c shoes: Innov8s

Low intensity session on Helisova. Tricky controls in green - missed twice, and went off line to a rock on a rocky slope. Need to focus so much in this terrain

Swimming 20:00 [2] 0.5 km (40:00 / km)

Rest afternoon by the lake. Swam across and back plus some horseplay.

Wednesday Jun 25, 2008 #

Trail/terrain running warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Integrators

Orienteering 50:00 [4] ***** 8.0 km (6:15 / km)
ahr:145 max:159 spiked:14/19c shoes: Integrators

Middle training on Boskovice. Tricky stuff - green, rocky, steep, small point features. "Open" areas are actually head high brambles/nettles.
Fun though :)

Trail/terrain running warm up/down 22:30 [2] 4.09 km (5:30 / km)
shoes: Yellow Saucony

Jogging before, between training sections and after

Orienteering 11:42 [5] ***** 3.6 km (3:15 / km)
ahr:166 max:177 spiked:14/14c shoes: Yellow Saucony

Sprint training Prostejov tower blocks. Started comfortably, but Scotia almost caught me after about 1/3 so I really sped up then to race pace. Tower block orienteering not the best, but better with high intensity, and better for long route choice legs.

Orienteering race 11:27 [5] 1.5 km (7:38 / km)
shoes: Yellow Saucony

Star relay. Pushing hard, 3 times 500m ish sections with waiting for Helen in between

Tuesday Jun 24, 2008 #

Trail/terrain running 35:00 [3] 6.0 km (5:50 / km)
shoes: Blue Saucony Triumphs

Run with the boys after arriving in Czech

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