Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Mar 2, 2009:

activity

time

miles

Trail/terrain running

8:12:17

49.4

(9:58)

79.5

(6:12)

18 /

20c

90%

Orienteering

1:13:37

10.63

(6:56)

17.1

(4:18)

15 /

15c

100%

Road/track running

1:13:30

8.89

(8:16)

14.3

(5:08)

Climbing

1:10:00

Total

11:49:24

68.91

110.9

33 /

35c

94%

averages - weight:62.8kg

2:17

0:00

» now

Monday Mar 2, 2009 #

Note

Back in stockholm, and 5cm of snow!

Winter again

C • Training hours 9

Road/track running 1:13:30 14.3 km (5:08 / km)
ahr:127 weight:62.8kg shoes: Innov8s

45 mins easy with Jonn Are in the snow, and 28 mins on my own a bit faster. Achilleses (achilli?) a bit sore after.

C • 4

Sunday Mar 1, 2009 #

Orienteering race 30:20 [5] ***** 7.3 km (4:09 / km)
ahr:152 spiked:15/15c

British Relay Champs, Beaulieu Estate.
Jules had a shocker on first, coming back 7 minutes down! Matt Halliday ran really well from 15 to 7th, then I had an awesome race to pull up to 3rd! Didn't really miss a sausage, main time loss just rounding fallen trees in the circle, and then falling over just before the last control while chasing down Bertuks (for n/c TVOC team - ?). Had a great battle with Ralphy Street - every time we came out of a gaffle it seemed like I was chasing him down again, glad they got 4th.

Trail/terrain running warm up/down 26:10 [2] 4.8 km (5:27 / km)

After the race had a brief warm down, then presented all the prizes to all the individual and relay prize winners, then drove down to Somerset to visit my poorly grandmother in hospital and my grandad, then drove back up to Woking.
Tough day, think the race was the easiest bit!

Note

dammit this week was meant to be under 10 hours

oh well thursday and friday were pretty easy really

C • hehehe 2

Saturday Feb 28, 2009 #

Event: British Champs

Trail/terrain running 54:50 [3] ***** 12.7 km (4:19 / km)
ahr:155 spiked:18/20c shoes: 2009 Blue Swoops

UK Cup race 1, Hampton Ridge, New Forest. Lovely area, not the most technical, and wasn't always convinced by the 'accurate gorse mapping'. Lost 1.30 at the first control due to aforementioned gorse, should have had a better attack point considering the earlyness in the race and my lack of personal legend about the map. Wobbled a bit to number 2 also, but then gave myself a mental slap and proceeded to win 11 of the next 16 splits. Ran pretty cleanly in general, felt fast in the heather, got under the 5 mins/km again which is nice. Duncan and the youngsters weren't far behind though!

Trail/terrain running warm up/down 42:37 7.5 km (5:41 / km)
shoes: 2009 Blue Swoops

Warm up and a bit of a longer jog after

Friday Feb 27, 2009 #

Trail/terrain running 2:15:00 [2] 16.0 km (8:26 / km)
shoes: 2009 Blue Swoops

Surveying / updating blackheath. No sign of the leader today, although I did meet the owner of one bit of woods who was a little upset I was trespassing. Oh well

Thursday Feb 26, 2009 #

Trail/terrain running 2:17:00 [2] 17.3 km (7:55 / km)
shoes: 2009 Blue Swoops

Jogging round Blackheath / Updating the map. Great way to survey, run round and stop and draw etc.

Got stopped early on by a guy who said 'You must be good' I was like wtf? he said it again and i realised it was an instruction not an implication, then he said 'I am the leader here, and you must be a good person, and spread love and goodness unto others'

I said 'OK then' and he walked off.

So I've met the leader then. Hmmm.

C • na na na na na na na na lea... 2

Wednesday Feb 25, 2009 #

Climbing 1:10:00 [1]

Bouldering at the Arch, then went surveying a school in Eltham

Orienteering 43:17 [3] ***** 9.8 km (4:25 / km)
ahr:141 max:166 shoes: Black Saucony Triumphs

Street-o in Brookwood, SN local thingy. Really good though! Brand new A3 sprint spec map 5km from home, pretty cool. Tricky reading it in the dark though with my crappy little lamp. Just cruised round until I almost ran out of time with 2 controls to go and picked up the pace.

Tuesday Feb 24, 2009 #

Trail/terrain running warm up/down 41:22 [3] 8.8 km (4:42 / km)
ahr:133 max:147 shoes: Black Saucony Triumphs

Long warm up and cool down with Paul and some others

Trail/terrain running intervals 55:18 [5] 12.4 km (4:28 / km)
ahr:165 max:178 shoes: Adidas xc spikes

AFD intervals session. These boys know how to train! Probably some of the toughest sessions I have ever seen, plan tonight was 2km (2 min), 4 times 1km (90 secs), 2km (2 min) 4 times 600m (1 min) 400m (1 min). Total 12km. Hard session! I planned to take it easy which lasted about 200m into the first rep. Lungs felt great but legs felt rubbish, really full of acid and tired. Ran the first 5 reps, then sat out the second 2km, then ran the shorter stuff.

2km - 6.17
1km - 3.05
1km - 3.07
1km - 3.10
1km - 3.15
Bit of a rest then
600m - 1.51
400m - 1.11
600m - 1.52
400m - 1.11
600m - 1.52
400m - 1.12
600m - 1.53
400m - 1.09

Not really an easy session! Bit muddy too...

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