Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Apr 18, 2010:

	activity	#	time	miles		km		+m
	Road/track running	8	6:36:10	50.75	(7:48)	81.68	(4:51)	900
	Strength and conditioning	1	2:00:00
	Orienteering	4	1:20:06	10.56	(7:35)	17.0	(4:43)	270	88 /	95c	92%
	Running drills / plyometrics	3	1:05:00
	Trail/terrain running	1	46:00	4.1	(11:13)	6.6	(6:58)	180
	Ultimate Frisbee	1	30:00
	Total	11	12:17:16	65.42		105.28		1350	88 /	95c	92%
averages - sleep:8.5

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Sunday Apr 18, 2010 #

Road/track running 1:10:00 12.5 km (5:36 / km)
shoes: inov8 x talon

Various before and after

Running drills / plyometrics 10:00 [2]

11 AM

Orienteering race 12:11 [5] ***** 3.5 km (3:29 / km)
spiked:24/24c shoes: inov8 x talon

British sprints qualifier. Really cool housing estate and woodland/parkland, not too tricky but required constant contact and very fast running. Won my heat comfortably. Only dropped 16 seconds to the best splits, no more than 3 seconds on any leg.

2 PM

Orienteering race 13:57 [5] ***** 4.0 km (3:29 / km) +70m 3:12 / km
spiked:24/24c shoes: inov8 x talon

British Sprint Champs. Chorley town centre and then back into the woodland / parkland. Not as tricky but full speed orienteering and still really enjoyable. Caught sight of Oli half way and reeled him in to pass on the penultimate. Really good race, no time loss anywhere really - dropped 24 seconds to the best splits, and 11 of that on the first 2 controls to Rhodri who obviously had a rocket up his arse.
After a 3 year holiday due to a combination of sickness, living on the map and Scott Fraser, the trophy is finally home :)

Saturday Apr 17, 2010 #

Event: British Elite & Age Class Middle Distance Championships

3 PM

Road/track running warm up/down 35:00 6.5 km (5:23 / km)
shoes: inov8 x talon

Orienteering race 31:58 ***** 5.0 km (6:24 / km) +200m 5:20 / km
spiked:25/29c shoes: inov8 x talon

British middle champs. Thought the terrain was going to be more physical - was a pleasant surprise except for the heavily brashed windblown bit. Didn't deal well with what I saw as a couple of discrepancies on the map and lost major time twice at #4 and #10. Other people felt the same which made me feel slightly better, but disappointing to have such a good run otherwise. Hats off to Mr Consistent OJ, a worthy winner once again. Awesome day.

6 PM

Ultimate Frisbee 30:00 [2]

Fun in the sun with shuoc and guests after the race

Friday Apr 16, 2010 #

3 PM

Road/track running 45:00 [2] 8.5 km (5:18 / km) +100m 5:00 / km
shoes: New balance 828

Easy run with Kris up Porter, he lifted up his shorts leg to show me his massive purple bulging bruise.

Little stretch in the sun on the way home

Thursday Apr 15, 2010 #

11 AM

Road/track running 55:10 11.5 km (4:48 / km) +100m 4:36 / km
shoes: New balance 828

Blood lactate profile test and VO2 max test.

3 mins at 12 up to 19 mins/km

Max test at 17mins/km increasing gradient every minute. Really tires legs so didn't get to max, probably about a minute off based on HR and last times results.

Improved economy and shifted lactate curve down and right though (maybe was fatigued during previous test)

C • you maxed out at 17 min/km?... 2

6 PM

Road/track running 1:18:00 16.0 km (4:53 / km) +300m 4:27 / km
shoes: New balance 828

Nice run with Ralphie up to Sportsman and back down Rivelin.

Wednesday Apr 14, 2010 #

Note
slept:8.5 (rest day)

Didn't feel very restful. Assignments.... :(

Tuesday Apr 13, 2010 #

6 PM

Road/track running 48:00 [2] 8.5 mi (5:39 / mi) +200m 5:16 / mi
shoes: inov8 roclite 320

Run to Eccy Woods and back

Running drills / plyometrics 5:00 [2]

Orienteering intervals 22:00 [5] ***** 4.5 km (4:53 / km)
spiked:15/18c shoes: inov8 roclite 320

The orienteering part

Trail/terrain running intervals 46:00 6.6 km (6:58 / km) +180m 6:08 / km
shoes: inov8 roclite 320

Session tonight was 6 times 760m run on decent path mostly uphill in Eccy Woods, pretty close to maximal pace, then orienteering back down the hill on 6 closely gaffled courses to simulate orienteering when in oxygen debt / full of lactic acid. Worked really well and was a good group. Really felt the fatigue in the last couple - the orienteering was difficult even though the course was similar. Decent recovery in between, plus collecting controls after

Monday Apr 12, 2010 #

9 AM

Road/track running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: New balance 828

Strength and conditioning 2:00:00 [1]

Normal warm up including run through the gardens

4*8 Reactive calf jumps, 4*5*70kg back squats then box jumps, 3*2*5*60kg lunge onto step, 3*5*70kg stiff leg deadlift, 3*12 fitball pressup 3*12 hanging row, 3*12 Chins/Shoulder press/Dips, 3*5 back hypers, 3*45sec fitball plank

Then physio exercises
Also got some new measurements taken including body fat 6.9%

C • chubster...;-) 1

6 PM

Road/track running 50:00 10.0 km (5:00 / km) +200m 4:33 / km
shoes: New balance 828

To drills and back.

Running drills / plyometrics 50:00 [2]
shoes: New balance 828

All good. Quite entertaining as we got kicked off the beautiful short grass and onto the long lumpy grass. Bit tired....

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