Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Jan 17, 2010:

activity	#	time	miles		km		+m
Orienteering	6	7:42:01	37.47	(12:20)	60.3	(7:40)	1965	143 /	163c	87%
Trail/terrain running	5	2:12:16	14.23	(9:18)	22.9	(5:47)	330
Strength and conditioning	1	1:50:00
Total	7	11:44:17	51.7		83.2		2295	143 /	163c	87%

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Sunday Jan 17, 2010 #

Orienteering 1:46:06 ***** 13.6 km (7:48 / km) +490m 6:37 / km
spiked:22/23c shoes: inov8 o shoe prototype

Hanging the long training around Grizedale (because nobody else would). Tough but nice, and very little snow.

Saturday Jan 16, 2010 #

Trail/terrain running warm up/down 20:43 [2] 3.4 km (6:06 / km)
shoes: inov8 o shoe prototype

Orienteering race 41:57 ***** 5.7 km (7:22 / km) +200m 6:16 / km
spiked:14/16c shoes: inov8 o shoe prototype

Properly tough middle distance on Moor Top. Deepest snow of the week, really marshy and tough forest! Really enjoyed it though, despite the icey marsh water seemingly every step. Caught Spongey at 3 and got away from him at 9. Ran a decent time - better than anyone last year with no snow! (we ran last year's O-trial course). Bloody freezing after and not up for a second session.

Friday Jan 15, 2010 #

Orienteering 17:27 [3] ***** 2.3 km (7:35 / km) +80m 6:28 / km
shoes: inov8 o shoe prototype

Bishop Woods line-o mostly through the green stuff - awesome!

Orienteering race 37:59 ***** 5.6 km (6:47 / km) +150m 5:59 / km
spiked:14/16c shoes: inov8 o shoe prototype

Middle distance course on Bishop Woods. Really nice area but tough in the snow. Ran really well, 2 small misses - one through the green, one getting careless at the end, but pretty please really - best orienteering of the week, nice flow.

Trail/terrain running warm up/down 16:10 [2] 2.7 km (5:59 / km) +30m 5:40 / km
shoes: inov8 o shoe prototype

Thursday Jan 14, 2010 #

Orienteering race 21:26 ***** 2.9 km (7:23 / km) +75m 6:33 / km
spiked:10/13c shoes: inov8 o shoe prototype

Forest sprint in Graythwaite from the cottage. Getting pretty dark and low vis in the green - tough sprint, not my best!

Trail/terrain running warm up/down 15:45 [2] 2.9 km (5:26 / km) +20m 5:15 / km
shoes: inov8 o shoe prototype

Orienteering 13:09 ***** 1.9 km (6:55 / km) +120m 5:16 / km
spiked:6/6c shoes: inov8 o shoe prototype

Short gaffled head-to-head prior to the forest sprint.

Trail/terrain running warm up/down 31:00 [2] 5.6 km (5:32 / km) +50m 5:18 / km
shoes: inov8 o shoe prototype

Orienteering intervals 1:00:00 ***** 6.3 km (9:31 / km) +200m 8:13 / km
spiked:19/23c shoes: inov8 o shoe prototype

Trains on Black Beck with Duncan, Scott, Speakey, Spongey and Hector. Tough area even without the snow! Each hung one and raced 4 loops. Probably my worst o of the week. Hung one in the wrong place under pressure - whoops!

Wednesday Jan 13, 2010 #

Orienteering 45:00 ***** 7.5 km (6:00 / km) +100m 5:38 / km
spiked:20/21c shoes: inov8 o shoe prototype

Downhill-o on Hampsfell. Pretty lethal on the icey and snowy limestone pavement, but awesome in the rest - really interesting course with tricky route choices.

Trail/terrain running warm up/down 22:50 [2] 3.5 km (6:31 / km) +230m 4:55 / km
shoes: inov8 o shoe prototype

Orienteering 1:21:00 ***** 8.8 km (9:12 / km) +330m 7:45 / km
spiked:26/31c shoes: inov8 o shoe prototype

Pairs-o with Speakey on High Dam. First off a line, then various things, talk-o, map memory, route choice and a bit of a race. Toughest conditions of the week!

Trail/terrain running warm up/down 8:00 [2] 1.1 km (7:16 / km)
shoes: inov8 o shoe prototype

Tuesday Jan 12, 2010 #

Orienteering 37:57 ***** 5.7 km (6:39 / km) +220m 5:35 / km
spiked:12/14c shoes: inov8 o shoe prototype

Briar Shot night o

Up in the Lakes with a little bit of snow. Ran from the cottage. Main time loss at third control - stood about 10m away from it not seeing the tape until Speakey ran in. Doh!
Good battle with Matthew taking different lines after that. Bit rusty but not too bad considering

Trail/terrain running warm up/down 17:48 [2] 3.7 km (4:49 / km)
shoes: inov8 o shoe prototype

Monday Jan 11, 2010 #

4 PM

Strength and conditioning 1:50:00 [1]

Some post exam fun

Spinning, plyos, box and single leg squats.

4 *4 Front Squats 40-40-45-50kg
3*2*5 Barbell lunge onto step 40-45-50kg
3*8 Barbell dynamic calf raise 40-50-60kg

Superset
3*6 DB press 2*12.5kg
3*6 DB row 2*15kg
3*6 dips -19kg

Superset
3*6 Barbell rollout
3*6 Glute Hamstring evil killer machine thing

Spinning

C • Warrior O-Trial 2

C • evil killer machine thingy 2

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