Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Mar 22, 2009:

activity

time

miles

Orienteering

6:44:27

42.07

(9:37)

67.7

(5:58)

121 /

142c

85%

Trail/terrain running

3:50:30

23.23

(9:55)

37.39

(6:10)

520

Climbing

1:15:00

Ultimate Frisbee

45:00

Strength and conditioning

25:00

Road/track running

23:59

2.24

(10:43)

3.6

(6:40)

Total

13:23:56

67.54

108.69

520

121 /

142c

85%

2:50

0:00

» now

Sunday Mar 22, 2009 #

Trail/terrain running warm up/down 18:36 [2] 2.6 km (7:09 / km)
shoes: 2009 Twisters

Orienteering 43:00 ***** 7.5 km (5:44 / km)
spiked:23/25c shoes: 2009 Twisters

Relay training on Loch Vaa.

Saturday Mar 21, 2009 #

Event: Moray Mix Weekend

Orienteering race 1:37:33 [5] ***** 19.6 km (4:59 / km)
ahr:157 spiked:30/34c shoes: 2009 Twisters

Culbin classic race. Ran pretty well, few mistakes but pretty fast.

Trail/terrain running warm up/down 23:08 [2] 4.6 km (5:02 / km)
shoes: 2009 Twisters

Friday Mar 20, 2009 #

Trail/terrain running 50:00 8.8 km (5:41 / km) +520m 4:23 / km
ahr:135 shoes: Innov8s

Run from Glenmore up Meall a' Bhuachaille. Amazing weather and views!

Climbing 30:00 [1]

Couple of routes on Kingussie Crags

Strength and conditioning 10:00 [1]

Thursday Mar 19, 2009 #

Trail/terrain running 23:47 [3] 4.54 km (5:14 / km)
shoes: Black Saucony Triumphs

Jogging before and after with Oli

Orienteering 50:16 ***** 7.8 km (6:27 / km)
spiked:13/16c shoes: 2009 Twisters

Inveruglas middle training. Started off with a mostly uphill technical course with some paths / vegetation removed - tricky! Really vague area.
Then from the top of the hill, we did a short distance 'race' mostly downhill. Again really vague, and one control in a clearing was in the middle of a felled area. Missed one control - marsh in a really flat marshy area, but generally doing well and achilles felt good.

Ultimate Frisbee 45:00 [2]

Lots of sprinting about. Me and Rhodri kicked ass

Trail/terrain running 20:00 [2] 3.0 km (6:40 / km)
shoes: Innov8s

Orienteering 31:00 [4] ***** 4.8 km (6:27 / km)
spiked:15/20c shoes: Innov8s

Night o training on Granish with MS Parma boys.

Wednesday Mar 18, 2009 #

Trail/terrain running warm up/down 10:00 [2] 1.6 km (6:15 / km)
shoes: 2009 Twisters

Started warming up on Darnaway, but left achilles was sore so decided not to train

Climbing 45:00 [1]

Bouldering Cummingstone, by the sea near Forres.

Strength and conditioning 15:00 [1]

Glute and calf/achilles stuff

Tuesday Mar 17, 2009 #

Trail/terrain running warm up/down 19:02 [2] 3.9 km (4:53 / km)
shoes: Innov8s

Orienteering 1:24:45 ***** 12.9 km (6:34 / km)
spiked:17/19c shoes: Innov8s

Dallaschyle mixed o training.
First up line-o, really cool
Then blank map compass and pacing exercise - I was rubbish, 7 controls, did 3 perfectly, 2 ok (within sight), but the last two were awful. Long way left on one, right on the other, both times went back to do it again (3 times on both occasions until I got it right)
Then a clusters course, long legs between short control picks in technical areas. That went really well, spiked everything and decent speed.

C • I'm catching you up......ge... 2

Road/track running warm up/down 23:59 [2] 3.6 km (6:40 / km)
shoes: Innov8s

Up the hill to the start, and collecting a few tapes after

Orienteering intervals 26:24 [5] ***** 5.6 km (4:43 / km)
ahr:163 spiked:15/17c shoes: Innov8s

Sprint interval training in Kingussie. 6 times approx 3 mins of orienteering, 1 minute recovery between intervals. Running with some squad guys and some MS Parma boys. Running maximum, idea was to replicate a road/track interval session but with a map in hand. Quite simple orienteering, but really fun at top speed with other guys around. Few route choices too.

Monday Mar 16, 2009 #

Trail/terrain running warm up/down 12:23 [2] 1.8 km (6:53 / km)
shoes: 2009 Twisters

Orienteering 1:11:29 [3] ***** 9.5 km (7:31 / km)
spiked:8/11c shoes: 2009 Twisters

Long distance training on Glen Affric. Really beautiful, but rugged in places. Lost contact once on the way to 1, and was a bit hesitant in the circle a few times.

Trail/terrain running 53:34 [2] 6.55 km (8:11 / km)
shoes: Innov8s

'Middle distance training' on north Glen Affric. Whole area had been felled so wasn't getting anything out of the session. Dropped down onto the road and ran back.

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