Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Apr 24, 2011:

	activity	#	time	miles		km		+m
	Trail/terrain running	6	4:15:21	28.53	(8:57)	45.92	(5:34)	700
	Orienteering	4	4:06:01	23.76	(10:21)	38.24	(6:26)	1040
	Road/track running	4	2:50:04	19.9	(8:33)	32.03	(5:19)	460
	Kayaking	1	30:00	1.24	(24:08)	2.0	(15:00)
	Running drills / plyometrics	1	27:07
	Total	11	12:08:33	73.44		118.19		2200
averages - sleep:7.7

2:30

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Sunday Apr 24, 2011 #

10 AM

Orienteering intervals 1:08:24 9.33 km (7:20 / km) +300m 6:19 / km
ahr:130 max:157 shoes: inov8 x talon

Orienteering intervals / trains with Ralph. Felt good but struggling to get the HR up at all! Was pushing pretty hard but couldnt get close to LTP. 7 times about 0.8-1km of orienteering with jog/walk recover between

Road/track running 29:37 [2] 5.08 km (5:50 / km) +200m 4:52 / km
ahr:121 shoes: inov8 x talon

Slightly convoluted run to the map from home - attempted to map memory it, but me and Rafa remembered different routes so friendly debate ensued.

Saturday Apr 23, 2011 #

Orienteering 50:48 [2] 6.83 km (7:26 / km) +260m 6:15 / km
ahr:129 shoes: inov8 x talon

Nice pairs contour only exercise with Ralph. Pretty sedate but the orienteering was tricky and the company added pressure. Some mistakes were made. Nice terrain nr Tullinge

11 AM

Trail/terrain running 48:49 [2] 10.01 km (4:53 / km) +100m 4:39 / km
ahr:124 slept:9.0 shoes: inov8 road 255

Lovely run out from home exploring Södertälje a bit. Mostly on grass and forest trails

Friday Apr 22, 2011 #

10 AM

Orienteering race 1:00:33 12.39 km (4:53 / km) +280m 4:23 / km
ahr:166 max:170 slept:7.0 shoes: inov8 oroc 280

Stigtomta relay. 5th leg. Ralph et al sent me out in 2nd place, just behind the lead. Forest was rapid and the pace was very rapid. We got caught after about 10 mins by Gvildys and the pace increased so I was hanging on for pretty much the whole race. Got to the 2nd TV control in contact, then tripped and bashed my shin on a rock. Got blurry vision and swore a lot for a few seconds and hobbled after the others. Had some trouble running for about 30-40 seconds and they both got a 200m gap or so. Ran the injury off a bit, but I was struggling to run fast after that. Luckily the Denseln guy missed the next control and I caught him again, and held on until just after the run through the arena. Then I had a long gaffle and was knackered so dropped a minute in the last 500m or so.

Longest orienteering since SHI, first race over 35 minutes since SHI.

Felt like the toughest race since the WOC relay in Hungary physically - I felt awful from about 15 minutes in. Need to take it a bit easier until tio.

Trail/terrain running warm up/down 30:39 [2] 5.66 km (5:25 / km)
shoes: inov8 oroc 280

6 PM

Road/track running 27:01 [2] 5.33 km (5:04 / km) +80m 4:43 / km
shoes: inov8 road 255

easy run from home with scotia and rafa

left calf and shin vv sore

Thursday Apr 21, 2011 #

9 AM

Trail/terrain running 45:53 [2] 6.29 km (7:18 / km) +180m 6:23 / km
shoes: inov8 oroc 280

Hanging controls for Speakey et al

5 PM

Road/track running 43:54 [2] 9.12 km (4:49 / km) +180m 4:23 / km
shoes: inov8 road 255

Easy rounds the roads / trails from home

Wednesday Apr 20, 2011 #

6 PM

Orienteering 1:06:16 [2] 9.69 km (6:50 / km) +200m 6:12 / km
shoes: inov8 oroc 280

Tio training at Riksten

Trail/terrain running warm up/down 19:59 [2] 3.78 km (5:17 / km) +50m 4:58 / km
shoes: inov8 oroc 280

Tuesday Apr 19, 2011 #

10 AM

Road/track running intervals 1:09:32 12.5 km (5:34 / km)
max:176 slept:7.0 shoes: inov8 road 255

3 times 100m (100m jog), 200 (100), 300 (200), 400 (full recovery), then 3 * 800m.

17, 33, 50, 66
16, 31, 47, 64
16, 32, 48, 63

2:24, 2:22, 2:23

Had Ralph and Alex for company for some....

Running drills / plyometrics 27:07 [1]
shoes: inov8 road 255

Hurdle stuff mostly

6 PM

Trail/terrain running 54:08 [2] 8.62 km (6:17 / km) +160m 5:45 / km
shoes: inov8 oroc 280

Hanging controls for SNOs event this weekend

Monday Apr 18, 2011 #

2 PM

Trail/terrain running 55:53 [2] 11.56 km (4:50 / km) +210m 4:26 / km
ahr:131 max:147 shoes: inov8 x talon

Around the lake, testing some stuff

Kayaking 30:00 [2] 2.0 km (15:00 / km)

Nice on the lake - sunny and warm

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