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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Aug 15, 2010:

activity # timemileskm+m
  Trail/terrain running5 2:32:05 18.08(8:25) 29.1(5:14) 340
  Orienteering5 2:00:21 13.61(8:51) 21.9(5:30) 600
  Road/track running3 54:39 6.59(8:18) 10.6(5:09) 155
  Total8 5:27:05 38.28(8:33) 61.6(5:19) 1095

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MoTuWeThFrSaSu

Sunday Aug 15, 2010 #

3 PM

Orienteering race 29:01 [5] 6.0 km (4:50 / km) +150m 4:18 / km
shoes: inov8 x talon

1st leg WOC relay. Comfortable just behind leaders whole way. Pushed the pace at the end and me and Kramov got a small gap. 1 second down,

Team 4th! Awesome result, good end to the week and JD's career

Road/track running warm up/down 25:00 [3] 5.0 km (5:00 / km) +100m 4:33 / km
shoes: New balance 828

Saturday Aug 14, 2010 #

2 PM

Orienteering race 32:56 [5] 6.0 km (5:29 / km) +200m 4:42 / km
shoes: inov8 oroc 280

WOC middle final. Happy with my race. No mistakes, maybe couple of bad route choices / hesitations, but very happy with my race. Really thought it was worth a top 10, but have to be happy with 13th. Couldn't have done any more.

Trail/terrain running warm up/down 40:00 [2] 8.0 km (5:00 / km)
shoes: inov8 oroc 280

Friday Aug 13, 2010 #

10 AM

Trail/terrain running warm up/down 12:48 [2] 2.3 km (5:34 / km) +100m 4:34 / km
shoes: inov8 x talon

Run to start of the event

Orienteering 21:25 [2] 3.0 km (7:08 / km) +20m 6:55 / km
shoes: inov8 x talon

Jog around part of the WOC tour race

Thursday Aug 12, 2010 #

9 AM

Trail/terrain running 23:00 [2] 4.6 km (5:00 / km)
shoes: New balance 828

2 PM

Trail/terrain running 40:17 intensity: (25:17 @2) + (5:00 @3) + (10:00 @4) 8.2 km (4:55 / km) +120m 4:35 / km
shoes: inov8 x talon

WU/CD plus 5 times 2 min with Craney round ski trails

Orienteering 12:16 [4] 2.4 km (5:07 / km) +50m 4:38 / km
shoes: inov8 x talon

2 short courses

Wednesday Aug 11, 2010 #

Note
(rest day)

Tuesday Aug 10, 2010 #

8 AM

Road/track running 13:00 [2] 2.4 km (5:25 / km) +30m 5:06 / km
shoes: New balance 828

Morning jog with Scott from the hotel. Stiff at first

Monday Aug 9, 2010 #

8 AM

Road/track running 16:39 [2] 3.2 km (5:12 / km) +25m 5:00 / km
shoes: New balance 828

Morning jog to loosen the legs
3 PM

Orienteering race 24:43 intensity: (18:43 @4) + (6:00 @5) 4.5 km (5:30 / km) +180m 4:35 / km
shoes: inov8 oroc 280

World Champs middle qual. Legs were screwed. Tricky first control, missed almost 2 minutes. Was running well after that. Thierry caught me 2 minutes at number 4 (about half way) so cruised behind him for a few controls then pushed harder at the end to try and claw back a little time. 2.26 down in heat, 8th place. Considering how I felt I am pretty pleased with that.
C • Middle Q was always going t... 1

Trail/terrain running warm up/down 36:00 [2] 6.0 km (6:00 / km) +120m 5:27 / km
shoes: New balance 828

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