Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Aug 8, 2010:

	activity	#	time	miles		km		+m
	Orienteering	6	2:19:40	16.4	(8:31)	26.4	(5:17)	700
	Road/track running	5	1:55:04	15.47	(7:26)	24.9	(4:37)	150
	Trail/terrain running	4	1:22:55	9.07	(9:08)	14.6	(5:41)	140
	Running drills / plyometrics	3	27:22	1.55	(17:37)	2.5	(10:57)
	Total	8	6:05:01	42.5	(8:35)	68.4	(5:20)	990
averages - weight:9kg

1:44

0:00

» now

Sunday Aug 8, 2010 #

Event: 27th World Orienteering Championsship

10 AM

Orienteering race 15:35 [5] 4.0 km (3:54 / km) +50m 3:40 / km
shoes: inov8 x talon

World Champs Sprint qualifier -was running really well until 9 to 10, when I came up acoss a chest high fence not marked on the map. Panicked, lost about 40 seconds running hard and got really stressed. Finished 40 seconds down in my heat in 10th. Not happy. Through though.
Wasted a lot of nervous energy.

Trail/terrain running warm up/down 25:00 [2] 5.2 km (4:48 / km)
shoes: New balance 828

Running drills / plyometrics warm up/down 9:00 [2] 0.8 km (11:15 / km)

3 PM

Orienteering 16:50 [5] 4.0 km (4:13 / km) +120m 3:40 / km
shoes: inov8 f-lite

WOC sprint - 14th place. Decent race, two bad route choices losing about 20 secs, bit disappointed with the result. Stress of this morning took its toll. Was leading when I finished, but didn't last long. Ended 40 seconds down, and 10 secs off top 10. 14th is ok, but I have been there before and was hoping for top 6. Frustrated about the qualification - small margins can be affected by stupid things.

Road/track running warm up/down 28:00 [2] 6.4 km (4:22 / km)
shoes: New balance 828

Running drills / plyometrics 10:00 [2] 1.0 km (10:00 / km)

Saturday Aug 7, 2010 #

3 PM

Orienteering 15:00 [2] 3.2 km (4:41 / km)
shoes: New balance 828

Jog round the sprint model event

C • Smash it! 3

Friday Aug 6, 2010 #

12 PM

Orienteering 19:48 3.7 km (5:21 / km) +100m 4:43 / km
shoes: inov8 x talon

4 short sprint sections Saupstad, nice forest sprint. Cruised first 2 and pushed second 2 a bit.

Trail/terrain running warm up/down 29:09 [2] 5.0 km (5:50 / km) +50m 5:33 / km
shoes: New balance 828

Road/track running hills 5:39 0.7 km (8:04 / km) +50m 5:57 / km
shoes: New balance 828

10 times 6 sec hill sprint after the session

Thursday Aug 5, 2010 #

11 AM

Road/track running warm up/down 19:45 [2] 3.8 km (5:12 / km) +20m 5:04 / km
shoes: New balance 828

Run down to the sprint training

Orienteering 15:17 [3] 3.5 km (4:22 / km) +80m 3:55 / km
shoes: inov8 x talon

Cruised round a sprint training at Ostmarka. Quite nice training. Tired from travelling, feeling better after

Trail/terrain running warm up/down 10:13 [2] 1.6 km (6:23 / km)
shoes: inov8 x talon

Wednesday Aug 4, 2010 #

6 PM

Road/track running 22:00 [2] 3.8 km (5:47 / km) +80m 5:14 / km
shoes: New balance 828

Early morning, taxi to station, 90 minutes on train to airport, lots of people drinking beer at 8.30am at the airport, flight to Copenhagen (mostly asleep, sat next to a rally car driver), lunch in CPH, flight to Trondheim (sat next to a Norwegian archaeologist studying in Bradford!?!), wait for Dave Rollins, hire a car, drive to youth hostel.

Short leg loosener to loosen the short legs with Pips and Murraystraining

Tuesday Aug 3, 2010 #

2 PM

Road/track running race 8:50 [5] 3.0 km (2:57 / km)
shoes: inov8 f-lite

3km solo time trial at Don Valley. Wanted to use the indoor track but there was a 'holiday camp' with 30 fat kids sat there doing not very much, so had to go outdoors. Was worried about the achilles, but I actually didn't feel it at all while I was running the 3km, just a bit stiff after.

Aim was to run 2.55 per km and try and hit 8.45. Think I could have done it indoors, but the back straight was tough running into the wind every lap. Surprisingly windy for an enclosed stadium.

8.50,3 New pb. Pretty happy with that.

34.4
35.2
35.2
35.1
35.7 (2.55)
35.7
35.7
35.5
35.5
35.5 (2.58, 5.53)
35.7
36.0
35.7
35.8
33.9 (2.57, 8.50)

C • well done! 3

Road/track running warm up/down 30:50 7.2 km (4:17 / km)
shoes: New balance 828

Good warm up including some strides and jogging after

Running drills / plyometrics 8:22 [2] 0.7 km (11:57 / km)
shoes: New balance 828

Monday Aug 2, 2010 #

1 PM

Orienteering 57:10 8.0 km (7:09 / km) +350m 5:52 / km
weight:9kg shoes: inov8 oroc 280

Last o training before WOC in Erwood with OJ. First a 3km course which we ran alone, then some pairs orienteering with taking turns to lead and a bit of head to head stuff. Really tough forest, and quite hilly too, map was average in places and wrong in places, but all in all a good session and somewhere I would go back to. Pretty relevant (if a bit tough) for Trondheim. Good for Oli to get a little lesson in orienteering before next week too....

Trail/terrain running warm up/down 18:33 [2] 2.8 km (6:38 / km) +90m 5:42 / km
shoes: inov8 oroc 280

« Earlier | Later »