Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Dec 21, 2008:

activity

time

miles

Trail/terrain running

4:18:47

26.17

(9:53)

42.12

(6:09)

Orienteering

4:17:55

22.9

(11:16)

36.85

(7:00)

68 /

73c

93%

Strength and conditioning

3:10:00

Road/track running

1:21:30

8.2

(9:56)

13.2

(6:10)

Climbing

1:20:00

Cycling

55:00

13.67

(4:01)

22.0

(2:30)

Running drills / plyometrics

30:00

Total

15:53:12

70.94

114.17

68 /

73c

93%

3:40

0:00

» now

Sunday Dec 21, 2008 #

Trail/terrain running 1:45:55 [3] **** 15.7 km (6:45 / km)
ahr:124 max:168 shoes: 2009 Twisters

Long training in Värmdö, south of Stockholm with Jonn Are, Andrew and Neil. All ran out together, ran a couple of short orienteering loops, then me and Andrew went for a run round the peninsula and admired the view.

Perfect winters day - Andrew told me that Stockholm has seen 7 hours of sun so far in December, but can probably almost double that today - was amazing. Lovely terrain, very rocky and tough going, but really nice for an easy session. Took the camera out with me. Not counting the training as orienteering - more like running with a map.

Winter sun

Enjoying the archipelago

Beautiful south Stockholm forest

Strength and conditioning 20:00 [1]

Core and balance, easy end to a tough week.

C • Super photos GG. Looks fant... 3

Saturday Dec 20, 2008 #

Orienteering 1:12:24 [3] *** 10.2 km (7:06 / km)
ahr:138 max:169 shoes: Asics terrain shoes

Hmm. Woke up 9.48. Training started at 10, 2km away. Grabbed half a banana and half glass of water and made it.
Line orienteering round south part of the island, with the focus on running up and down every hill in sight, including the 85m high ski slope 3 times from different directions. Felt a bit dehydrated....
Started off in a group, but split up a bit on some of the climbs

Finished off at...

Orienteering 8:27 [4] ***** 1.3 km (6:30 / km)
ahr:148 max:162 spiked:9/9c shoes: Asics terrain shoes

Sprint training loop 1 on Albatross (one of my maps). Really hilly, and detailed. Rough terrain.

Orienteering 14:52 [4] ***** 2.3 km (6:28 / km)
ahr:152 max:169 spiked:12/13c shoes: Asics terrain shoes

1 min rest, then sprint loop 2. Made a 5 second error - stupid on my own map! Knackered at the end.

Trail/terrain running 19:00 [2] 3.3 km (5:45 / km)
ahr:123 max:160 shoes: Asics terrain shoes

Run home. Good sesh

Friday Dec 19, 2008 #

Cycling warm up/down 10:00 [2] 4.0 km (2:30 / km)

Strength and conditioning 45:00 [1]

Core and upper body stuff

Cycling 30:00 [3] 12.0 km (2:30 / km)

Thursday Dec 18, 2008 #

Trail/terrain running warm up/down 12:40 [3] 2.3 km (5:30 / km)
ahr:128 max:140 shoes: 2009 Twisters

Orienteering 1:04:07 [3] ***** 8.2 km (7:49 / km)
ahr:133 max:158 spiked:13/13c shoes: 2009 Twisters

Map memory exercise in Nacka with Emma D. Took turns memorising and running legs, planning next while partner runs.

Map here

I did the even numbers

Trail/terrain running warm up/down 31:23 [3] 4.37 km (7:11 / km)
ahr:126 max:141 shoes: 2009 Twisters

Jogging before, 'rest' between courses, jogging after collecting some markers

Orienteering 20:34 [4] ***** 3.61 km (5:42 / km)
ahr:156 max:168 spiked:9/10c shoes: 2009 Twisters

'Prologue', 5 second start interval. Started 3rd, took every control in the lead, finished first but with Hedman and Jack on my tail

Trail/terrain running 7:37 [4] 1.75 km (4:21 / km)
ahr:159 max:168 shoes: 2009 Twisters

Lap of the ljusspar (lit trail). Run immediately from prologue, we had a map from Lithuania with a course planned on it. While running we had to chose routes round the whole course - tougher than it sounds!

When we got back, we then had to draw our routes, which were judged against ideal, and our 'time loss' estimated, which was how long we had to wait before starting the chase. Me, Hedman and Jack all finished basically together. Hedman was given +1.30, I had +2.30, Jack had +8 hehe.

Orienteering 16:18 [4] ***** 2.69 km (6:04 / km)
ahr:159 max:176 spiked:9/10c shoes: 2009 Twisters

Chase. Started 1 min after Hedman, caught him after 60%, lead the rest and finished first. Cool training!

Wednesday Dec 17, 2008 #

Cycling warm up/down 15:00 [2] 6.0 km (2:30 / km)

Strength and conditioning 2:05:00 [1]

Long tough session -

3*8 chin ups (full arm)
3*15 calf raises, each leg
3*15 side leg lifts - really tough!
3*60 secs plankage, 20 secs normal, 20 secs one leg lifted, 20 secs other

Then

3*12 deep squats (15kg) - slow and in control and deep most inportant
3*15 pelvic lifts, feet on a box, 20cm
3*10 hamstring exercise with stick, each leg
3*60secs back mobility with a stick

Then

3*12 Shoulder/back roll things, stretching chest and spine
3*15 'Air cycling' crunches with arm movements too
3*12 Dragon style exercise with 3kg medicine ball, progressing to calf raise also
3*12 Lunges with stick along spine to keep posture, each side
3*15 All fours, opposite arm and leg extensions and crunches

Then

3*12 Step ups on 40cm step with 20kg bar
3*15 Back extensions with 5kg
3*15 Pillow shagging, each side
3*15 Crunches with stick, from fully extended to take stick over feet

Then to finish

3*12 Bench press 30kg, nice and light, first time in ages, form more important
3*12 Lunges with 2*10kg dumbells, each side
3*15 Tricep dips
3*12 Sit ups with medicine ball (3kg) throwing against wall and catching
3*12 Rotational crunches, chucking medicine ball against wall and catching, each side

Absolutely buggered.....

C • 2 hours of S&C!!! I'm ex... 12

Trail/terrain running warm up/down 19:39 [3] 3.4 km (5:47 / km)
shoes: 2009 Twisters

Orienteering 1:01:13 [4] ***** 8.55 km (7:10 / km)
ahr:148 max:168 spiked:16/18c shoes: 2009 Twisters

OK Linne night training on Lunsen.

Map here

Tuesday Dec 16, 2008 #

Road/track running warm up/down 23:42 [3] 5.0 km (4:44 / km)
ahr:126 max:150 shoes: 2009 White Saucony

3km warm up, then 2km between drills and ints

Running drills / plyometrics 30:00 [2]

Road/track running warm up/down 32:48 [2] 4.0 km (8:12 / km)
ahr:129 max:134 shoes: 2009 White Saucony

1km during 15 min rest between sets, plus 3km warm down after

Road/track running intervals 25:00 [5] 4.2 km (5:57 / km)
ahr:170 max:179 shoes: 2009 White Saucony

Plan - 2 times 6*400m at max off 1 min recovery.
First set felt good, running behind Matte and Jack for 200, then pushing last 200 myself, times 68.0, 66.1, 66.7, 66.3, 66.6, 67.0
That felt really tough, then we had ~ 15min recovery before in theory doing the same but faster.
Sceptically we set off faster, and ran 63.9, 63.8, 65.4 - realised we were really struggling so upped the recovery to 90secs, then I dropped out after 200 on the next - my lungs had nothing to give. Sat out the fifth, then joined in the last with a 63.8.

Tough session! Legs felt great, but lungs and head wanted to explode.
SO much tougher than km reps or similar. Definitely a weakness

Monday Dec 15, 2008 #

Trail/terrain running 1:02:33 [3] 11.3 km (5:32 / km)
ahr:132 max:155 shoes: Asics terrain shoes

Steady run out to Elfvik, 90% in terrain.
Cut the heels off my asics, no more sore achilleses from these shoes, really comfy now

Climbing 1:20:00 [1]

I was rubbish today, got tired really quickly

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