Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Apr 26, 2009:

activity

time

miles

Trail/terrain running

5:46:06

44.43

(7:47)

71.5

(4:50)

Orienteering

5:26:54

31.32

(10:26)

50.4

(6:29)

92 /

112c

82%

Strength and conditioning

1:40:00

Cycling

45:00

11.18

(4:01)

18.0

(2:30)

Total

13:38:00

86.93

139.9

92 /

112c

82%

averages - weight:60.3kg

2:45

0:00

» now

Sunday Apr 26, 2009 #

Trail/terrain running warm up/down 28:31 5.9 km (4:50 / km)
shoes: 2009 Twisters

Orienteering race 37:47 [5] ***** 7.1 km (5:19 / km)
ahr:166 max:174 spiked:12/21c shoes: 2009 Twisters

First race in Huippuliigan, the Finnish elite series. Felt good during the warm up, started well, caught my minute man at the 3rd, but got stressed, took a poor route choice to the 4th, missed it and lost around 2 minutes. Then I was really stressed, pushed too hard, ran quite well for the next few controls and had good splits, but was really tired in the last 10 minutes. We had a really technical butterfly loop just before the end and I dropped a lot of time and places. Finished 5 minutes behind a incredible Kramov.
Not a good race - so tired in the end I couldn't believe it.

Lots of food and rest.

C • Any maps? 5

Saturday Apr 25, 2009 #

Trail/terrain running warm up/down 10:22 [2] 2.1 km (4:56 / km)
shoes: Asics terrain shoes

Orienteering 38:10 [3] ***** 5.6 km (6:49 / km)
ahr:137 max:151 shoes: Asics terrain shoes

Kokkila, corridor training on long distance relevant map, but at 1:10. Really cool training, tried to run a decent speed to maintain the challenge, ran out of the corridor once.

Trail/terrain running warm up/down 14:18 3.1 km (4:37 / km)
shoes: Asics terrain shoes

Orienteering 1:02:47 [3] ***** 9.4 km (6:41 / km)
ahr:141 max:155 spiked:16/20c shoes: Asics terrain shoes

Long distance relevant map, loads of bare rock topped hills, detailed slopes etc. Really nice course, fast running, but technical. Tough cut areas too. Was doing really well, but got tired in the end and made a few mistakes.

Friday Apr 24, 2009 #

Trail/terrain running warm up/down 12:22 [2] 2.5 km (4:57 / km)
shoes: Asics terrain shoes

Orienteering 47:16 [3] ***** 7.0 km (6:45 / km)
ahr:139 max:149 spiked:15/17c shoes: Asics terrain shoes

Nordics training camp near Paimio in Finland. Middle distance training - Poyla. Nice terrain, lots of bare rock, but also steep slopes, detailed areas and green areas.

Trail/terrain running warm up/down 25:21 5.1 km (4:58 / km)
shoes: 2009 Twisters

Orienteering intervals 58:19 [5] ***** 8.0 km (7:17 / km)
ahr:156 max:167 spiked:17/19c shoes: 2009 Twisters

O intervals with Jonn Are, Scary and Tiltnes. We split a relay training into 4 parts 1.5 - 2.5km and ran head to head. I got a stick in my eye on the way to the first which caused me some problems. Jonn and Scary were on a different level today though, I had really troubles pushing - bit tired after intervals last night, travelling etc....
Tough terrain, very detailed hill tops and lots of green. Felt strong on the climbs though. Laviamaki.

Thursday Apr 23, 2009 #

Trail/terrain running warm up/down 16:52 [2] 2.9 km (5:49 / km)
shoes: Asics terrain shoes

Orienteering 1:00:57 [3] ***** 8.8 km (6:56 / km)
ahr:134 spiked:10/12c shoes: Asics terrain shoes

Really cool corridor training on a pretty tricky area. Completely blew the 3rd control, was 200m from the control - well outside the corridor, but ran pretty well apart from that.

C • where was it? 2

Trail/terrain running intervals 44:36 11.3 km (3:57 / km)
ahr:152 max:170 shoes: Black Saucony Triumphs

5 times 4 minutes max, 1 min recovery on LL trails. Wanted to do longer session, but was running out if time before the boat to Finland

Wednesday Apr 22, 2009 #

Cycling 45:00 [2] 18.0 km (2:30 / km)

Indoor biking. Achilles was a bit sore after yesterday, so took it inside today

Strength and conditioning 1:00:00 [1]

Went to the physio, got some serious treatment on my achilles heels - some very painful deep friction massage, but after 5 minutes of that they felt great! Maybe just numb. Anyway, we took a look at my shoes and cushioning and stuff, and now I have some gel insoles to give a little extra cushioning which will hopefully reduce the wear and tear on my achilleses.
He then made me shave my legs and taped me up - looks quite wierd bald from the knees down - the sacrifices we make in the name of sport.

Then went to the gym and did quite a long basic session. Core stuff, glutes, side leg lifts, some upper body, and then loads of balance and agility stuff with Nick.

C • Wow, cycling and shaving yo... 7

Tuesday Apr 21, 2009 #

Trail/terrain running 1:47:49 [2] 21.7 km (4:58 / km)
ahr:129 weight:60.3kg shoes: Black Saucony Triumphs

Long steady out on south of Lidingo with Emil, Nick, Scary and Jonn Are, pretty much a coast loop. Nice day, good banter

Seem to have lost some weight recently...

C • Imagine how much more you w... 2

Trail/terrain running warm up/down 36:15 [2] 6.6 km (5:30 / km)
shoes: Asics terrain shoes

Before after and bit between

Orienteering race 21:38 [5] ***** 4.5 km (4:48 / km)
ahr:163 max:174 spiked:22/23c shoes: Asics terrain shoes

Club relay / sprint training. Was pretty tired after this mornings run and helping with some club beginners training in the afternoon (standing in the forest making sure nobody went really the wrong way or needed help).

Was a 2 man relay in a forest, but on a 5,000 map, and we each ran twice - once 2.5km, then 1.5km. I ran with Linus Lauri, and we managed to take 3rd place. I made one big mistake on the first loop, and let a couple of teams past, but I ran well on the second loop and took 2 teams.

Achilles REALLY sore after, but better after jogging, stretching, massage and a bit of icing. Most I have run in a day for a while and quite a lot of this morning was on road

Monday Apr 20, 2009 #

Trail/terrain running 49:40 [2] 10.3 km (4:49 / km)
ahr:124 shoes: Black Saucony Triumphs

Nice run out to Elfvik with Emil and Jonn Are. Guess what we mostly talked about...

Strength and conditioning 40:00 [1]

Quite a long session with JA. Usual core, balance, glutes, ITB, etc

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