Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Sep 19, 2010:

	activity	#	time	miles		km		+m
	Trail/terrain running	10	9:13:09	75.0	(7:23)	120.7	(4:35)	1295
	Orienteering	2	1:34:29	14.42	(6:33)	23.2	(4:04)	155
	Road/track running	1	39:47	4.78	(8:19)	7.7	(5:10)	20
	Total	11	11:27:25	94.2	(7:18)	151.6	(4:32)	1470
averages - sleep:9.3 rhr:50 weight:63kg

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Sunday Sep 19, 2010 #

11 AM

Orienteering 47:29 10.6 km (4:29 / km) +125m 4:14 / km
ahr:144 max:159 shoes: inov8 x talon

Orienteering on Hampstead Heath. Pleasant enough, made a stupid 1 minute mistake on a path junction. Almost caught Ralph.
Struggling to get my HR up - end of a tough week with training / surveying / travelling. Looking forward to a week and a half in Sheffield now

Trail/terrain running 44:19 [2] 8.5 km (5:13 / km) +80m 4:59 / km
ahr:116 max:133 shoes: inov8 x talon

Longish warm up and cool down to get in 90 mins running

Saturday Sep 18, 2010 #

1 PM

Orienteering race 47:00 12.6 km (3:44 / km) +30m 3:41 / km
ahr:155 max:163 shoes: inov8 f-lite

London City Race. Nice. Started at Tower of London, visited St Pauls, Gurkin, Millenium Bridge, London Bridge, south bank etc....
Only one small mistake - wrong side of a fence, lost 15 secs?

Road/track running warm up/down 39:47 7.7 km (5:10 / km) +20m 5:06 / km
max:149 shoes: inov8 f-lite

Rubbish warm up jogging over Tower Bridge, around the Tower of London, few strides etc, slow jog after with Iain and Ralph

6 PM

Trail/terrain running 39:37 [2] 7.7 km (5:09 / km) +50m 4:59 / km
ahr:118 max:135 shoes: New balance 828

Very easy jog around Richmond Park with Ralphy. Feeling ok.

Friday Sep 17, 2010 #

11 AM

Trail/terrain running 44:50 [2] 9.5 km (4:43 / km) +150m 4:22 / km
ahr:127 max:137 rhr:50 slept:8.5 weight:63kg shoes: New balance 828

Easy cruise up the valley with Ralph

6 PM

Trail/terrain running 55:32 14.0 km (3:58 / km) +125m 3:48 / km
ahr:142 max:155 shoes: New balance 828

Ran an old 10km trail challenge round Richmond Park from chez Street. Nice.

Thursday Sep 16, 2010 #

11 AM

Trail/terrain running 1:01:00 [2] 10.8 km (5:39 / km) +150m 5:17 / km
ahr:128 max:147 shoes: inov8 roclite 320

Nice easy run with Pinky from Burbage Mines across to Redmires, loop through the woods, up to the pole, then back across the moor along a footpath by a pipeline which neither of us had found before really.

5 PM

Trail/terrain running 1:33:34 19.8 km (4:44 / km) +450m 4:15 / km
ahr:137 max:161 shoes: New balance 828

Nice mixed run with Ralph and James Taylor round my usual Limb Valley route, but with a bit extra round Burbage Mines. JT was feeling Mountain Trial...

Wednesday Sep 15, 2010 #

8 AM

Trail/terrain running 35:50 [2] 7.4 km (4:51 / km)
shoes: New balance 828

Morning jog from Bisham Abbey.
Busy day - board meeting, drive to Sheffield, clubnight. Knackered

Tuesday Sep 14, 2010 #

6 PM

Trail/terrain running intervals 1:24:19 21.4 km (3:56 / km) +110m 3:50 / km
ahr:148 max:166 shoes: New balance 828

Run from Bisham Abbey along the Thames. Pissing it down, windy and muddy - great fun :)
Did 5 times 6 seconds strides, then 6 times 1 mile off 90 seconds.
Was pretty dead by the end - mapping all morning in Grantham (had overslept and not gone for morning jog), then driven 3+ hours down to Bish

Monday Sep 13, 2010 #

8 AM

Trail/terrain running 45:30 [2] 9.3 km (4:54 / km) +130m 4:34 / km
ahr:127 max:140 slept:10.0 shoes: New balance 828

Very easy run up the valley. Feeling pretty bad all over to start, and pretty good by the end.

6 PM

Trail/terrain running 48:38 12.3 km (3:57 / km) +50m 3:53 / km
shoes: inov8 roclite 320

Run from Barkston, just north of Grantham. Steady run, felt great, threw in a km at threshold and then 6 times 50m strides.

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