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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Dec 28, 2008:

activity # timemileskm+m
  Trail/terrain running5 5:03:29 33.79(8:59) 54.38(5:35)
  Orienteering2 2:34:38 21.3(7:16) 34.28(4:31)48 /52c92%
  Climbing1 1:30:00
  Total5 9:08:07 55.09 88.6648 /52c92%

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MoTuWeThFrSaSu

Sunday Dec 28, 2008 #

Trail/terrain running warm up/down 37:28 [2] 6.17 km (6:04 / km)
ahr:120 shoes: 2009 Blue Swoops

Jogging before and after with Nixons

Orienteering race 1:00:53 [5] ***** 13.59 km (4:29 / km)
ahr:164 max:187 spiked:21/25c shoes: 2009 Blue Swoops

Event on Long Valley. Decent competition for a SE race, both Nixons and mr Archer. Enjoyable run, good to run at high speed for a change.
I was about 3 minutes in front of the boys. Lost time on maybe 4 controls, but never more than 30s, including one error when a small wood had been left off the map...
C • Routegadget 1

Climbing 1:30:00 [1]

In Guildford with pj and duncan. Pips taught me to lead and second :)

Saturday Dec 27, 2008 #

Trail/terrain running warm up/down 33:10 [2] 1.66 km (19:59 / km)
shoes: 2009 Blue Swoops

Jogging from car to start, bit in middle, then back from finish
Plus lots of in between bits

Orienteering 6:05 [4] ***** 1.46 km (4:10 / km)
shoes: 2009 Blue Swoops

University of Kent, Canterbury Campus sprint training with Emily, Pippa and Duncan. Partially checking out my map, making a few corrections

Line-O warm up

Orienteering 7:36 [5] ***** 2.41 km (3:09 / km)
shoes: 2009 Blue Swoops

Palmer challenge with Duncan. 4-1 to me, but all really close

Orienteering 12:26 [5] ***** 3.46 km (3:36 / km)
spiked:27/27c shoes: 2009 Blue Swoops

Relay, 4 legs, me and Em vs. duncan and pippa. Bit of cheating on both sides, but they won by 20secs....
Sections of line, butterflies and great head to head racing

Orienteering 27:50 [4] ***** 5.13 km (5:26 / km)
shoes: 2009 Blue Swoops

Straight course with lots of controls, occasional bursts of fast running through some parts with Duncan.

Orienteering 20:48 [3] ***** 3.69 km (5:38 / km)
shoes: 2009 Blue Swoops

Afternoon training. 2 different sections of line-o, including a bit of a quick re-survey of one part

Orienteering intervals 19:00 [5] ***** 4.54 km (4:11 / km)
shoes: 2009 Blue Swoops

Trains session with pj and duncan round east part of canterbury map. Fast and fun

Trail/terrain running 12:24 [2] 0.3 km (41:20 / km)
shoes: 2009 Blue Swoops

All the rest and jogging sections between trains

Friday Dec 26, 2008 #

Trail/terrain running 1:30:57 [3] 20.68 km (4:24 / km)
ahr:143 shoes: Black Saucony Triumphs

Decent paced run from Stourhead to Bruton, via Alfreds Tower and Gare Hill and lots of muddy fields. Started slow, but picked up the pace to under 4 mins per km on the forest roads. Got slowed down running through knee deep mud and climbing over styles through the fields. Last 5km back along country lanes. Nice day. Followed by family trip to hospital and big buffet.

OS maps are pants for running

Thursday Dec 25, 2008 #

Trail/terrain running 18:23 [2] 2.37 km (7:45 / km)
shoes: Black Saucony Triumphs

Run to 'the tree' and back with hag

Trail/terrain running warm up/down 28:22 [3] 4.8 km (5:55 / km)
ahr:128 shoes: Black Saucony Triumphs

Run from car park to bottom of the Chantries hill with dad. Loads of people out walking, even a few runners.

Trail/terrain running intervals 33:00 [5] 7.2 km (4:35 / km)
ahr:165 max:178 shoes: Black Saucony Triumphs

Christmas day hill reps on Chantries - perfect. 6 killer reps up western most slope. Each one approx 590m with 80m climb.
Recovery consisted of running back down the hill on a different route (740m), and about 10 secs rest at the bottom (3 mins total)
3.03, 2.56, 2.54, 2.55, 2.57, 2.56.
Recovery definitely didn't seem like enough on the last 2!
All the people walking up the hill cheered me on each time I ran past.
C • it's all about the christma... 2

Wednesday Dec 24, 2008 #

Note
(rest day)

Tuesday Dec 23, 2008 #

Trail/terrain running 49:45 [3] 11.2 km (4:27 / km)
ahr:135 shoes: Black Saucony Triumphs

Run from parents house round the Common. Slow to start and finish, down to 4min kms in the middle.

Monday Dec 22, 2008 #

Note
(rest day)

Travel back to uk

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