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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending May 16, 2010:

activity # timemileskm+m
  Trail/terrain running5 3:25:00 20.82(9:51) 33.5(6:07) 450
  Orienteering4 2:39:35 18.39(8:41) 29.6(5:23) 1000
  Strength and conditioning1 1:45:00
  Road/track running1 35:00 4.35(8:03) 7.0(5:00) 50
  Running drills / plyometrics1 5:00
  Total7 8:29:35 43.56 70.1 1500

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MoTuWeThFrSaSu

Sunday May 16, 2010 #

11 AM

Trail/terrain running warm up/down 25:00 intensity: (15:00 @2) + (10:00 @3) 4.0 km (6:15 / km)
shoes: inov8 x talon

Orienteering race 1:10:00 intensity: (10:00 @3) + (45:00 @4) + (15:00 @5) 13.0 km (5:23 / km) +600m 4:23 / km
shoes: inov8 x talon

WOC test long distance - Creag Mhic. Beautiful terrain, lovely day. Really enjoyed it, but wish it had been 20 minutes longer and maybe a couple more -long route choice legs or some tricky slope -o.

1.50 down on JD

Saturday May 15, 2010 #

1 PM

Orienteering race 32:05 intensity: (20:00 @4) + (12:05 @5) 6.0 km (5:21 / km) +200m 4:35 / km
shoes: inov8 x talon

WOC test middle distance. What does it take to beat Scotia these days? Very impressive from him - leading until 3 controls from the end and well happy with my race, but somehow he found an extra gear in the last loop to beat me by 10 seconds. Pleased with the performance, and really nice area (except for a little bingo bit in the rhodies)

Trail/terrain running 40:00 intensity: (25:00 @2) + (15:00 @3) 6.0 km (6:40 / km) +150m 5:56 / km
shoes: inov8 x talon

Friday May 14, 2010 #

10 AM

Trail/terrain running 30:00 [2] 5.0 km (6:00 / km) +100m 5:27 / km
shoes: inov8 x talon

Nice easy run from Oli's parents to a waterfall and back
6 PM

Road/track running warm up/down 35:00 intensity: (20:00 @2) + (15:00 @3) 7.0 km (5:00 / km) +50m 4:50 / km
shoes: New balance 828

Running drills / plyometrics 5:00 [3]

Orienteering race 16:30 [4] 4.0 km (4:08 / km)
shoes: inov8 x talon

WOC test sprint. Really tricky interesting course. Not sure where my head was - started well, but then started rushing and not making good decisions. Very sloppy all round, bit disappointed, surprised to end up 2nd, but 40 seconds down on Scott.

Thursday May 13, 2010 #

Note
(rest day)

Travelling up to Oli's parents place

Wednesday May 12, 2010 #

6 PM

Orienteering 41:00 intensity: (16:00 @3) + (25:00 @4) 6.6 km (6:13 / km) +200m 5:24 / km
shoes: inov8 x talon

Mass start 'race' on Loxley. Pretty nice, pushed quite hard for 25 mins then cruised in.

Trail/terrain running 30:00 [2] 4.5 km (6:40 / km)
shoes: inov8 x talon

Warm up and collecting some controls

Tuesday May 11, 2010 #

6 PM

Trail/terrain running intervals 1:20:00 intensity: (30:00 @2) + (30:00 @3) + (10:00 @4) + (10:00 @5) 14.0 km (5:43 / km) +200m 5:20 / km
shoes: New balance 828

Long warm up, 20 * 30/30s up Porter with ralpac, shmint-dog and sugar puff daddy. All running quick. Then hill srpints on Riverdale Road during a decent warm down.

Monday May 10, 2010 #

3 PM

Strength and conditioning 1:45:00 [1]

Normal WU

Box drop - jump 4*6 H-H
Cyclic lunge 3*2*6 body weight, explosive
Heavy Half Squat + BB drive 4*3+5 60/70/80/100kg + 30kg
Command squat + box jump 4*3+3 40/50/60/75kg to H plus small wooden box
Cossack squat 3*5 bodyweight
Back hypers with pause 3*5 10kg
Fitball plank 3*40 secs alternating leg lift

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