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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Nov 27, 2011:

activity # timemileskm+m
  Trail/terrain running7 5:46:02 43.64(7:56) 70.23(4:56) 1470
  Road/track running3 3:33:51 27.51(7:46) 44.27(4:50) 1100
  Strength and conditioning2 1:40:00
  Running drills / plyometrics3 1:15:00
  Orienteering1 1:04:21 5.6(11:29) 9.02(7:08) 2506 /14c42%
  Total11 13:19:14 76.75 123.52 28206 /14c42%
  [1-5]10 10:24:14

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MoTuWeThFrSaSu

Sunday Nov 27, 2011 #

Note

Experimental TRIMP count for the week - 830
C • TRIMP 4
10 AM

Road/track running long 2:02:27 intensity: (50:00 @1) + (1:00:00 @2) + (12:27 @3) 25.58 km (4:47 / km) +900m 4:04 / km
shoes: inov8 road 255

Long run from Fanni's flat up in the hills to the west of Budapest. Had the visibility not been about 20 meters, I imagine the views would have been spectacular....

Longest road run in a good long while, and ITBs were struggling somewhat in the latter stages, and was really tired in the last 20 minutes.

Nice to have a girlfriend who can do this kind of run with me and still push me after 2 hours!

Awesome day - light lunch, Tintin, then all you can eat Mongolian meat bbq buffet!

Saturday Nov 26, 2011 #

11 AM

Trail/terrain running intervals 1:04:40 intensity: (14:40 @1) + (20:00 @2) + (4:00 @3) + (26:00 @4) 14.44 km (4:29 / km) +300m 4:03 / km
shoes: inov8 x talon

Went to watch the Hungarian Cross Counry champs. Not quite as big as the english one....

Was in the Budapest Skansen, which was interesting. Fanni was 5th, and won the team prize.

I went off to do some running around the park, did 20*1min (30s), with a mixture of grass, road, paths, hills, towny bits etc.

Running drills / plyometrics 20:00 [0]

Drills plus strides as warm up
6 PM

Road/track running 39:19 [1] 6.69 km (5:53 / km) +200m 5:07 / km
shoes: inov8 road 255

Gorgeous evening recovery run with Fanni around Budapest castle. Amazing place and great views over Budapest - get Park World Tour there somebody!

Friday Nov 25, 2011 #

Note
(rest day)

Travelling to Budapest for a long weekend

Thursday Nov 24, 2011 #

11 AM

Trail/terrain running (Scania lunch run) 30:21 intensity: (27:45 @1) + (2:36 @2) 5.32 km (5:42 / km) +50m 5:27 / km
ahr:115 max:135 shoes: inov8 roclite black 2011

6 PM

Trail/terrain running 1:26:25 intensity: (20:02 @1) + (39:53 @2) + (26:30 @3) 17.73 km (4:52 / km) +390m 4:23 / km
ahr:139 max:156 shoes: inov8 roclite black 2011

Jogged to Lerhaga with Kent and Axling, then they did some orienteering, and I ran along Sormlandsleden for about 7km. That was pretty tough - small windy path going up and down every hill in sight and through most of the marshes - some footpath!

Then I went back to Lerhaga along forest roads and a bit through the forest.
Fortuitously met up with Axling and Kent after their training and jogged back to the clubhose together.

Wednesday Nov 23, 2011 #

11 AM

Trail/terrain running 44:42 intensity: (1:38 @1) + (37:09 @2) + (5:55 @3) 10.2 km (4:23 / km) +280m 3:51 / km
ahr:142 max:153 shoes: inov8 roclite black 2011

Steady lunchtime trot round Scaniamilen course.

Strength and conditioning 45:00 [0]

Bar WU
Squats - 2*6*60kg, 2*4*90kg, 2*4*100kg

Circuits 3*12*Fitball rollout, fitball hip thrusts, twisting crunch with medball
6 PM

Trail/terrain running warm up/down 23:12 intensity: (17:45 @1) + (5:27 @2) 3.75 km (6:11 / km) +100m 5:28 / km
ahr:124 max:141 shoes: inov8 oroc 280

Orienteering 1:04:21 intensity: (12:05 @1) + (30:40 @2) + (21:36 @3) ***** 9.02 km (7:08 / km) +250m 6:16 / km
ahr:141 max:157 spiked:6/14c shoes: inov8 oroc 280

SNO night o in Paradiset.

Shocking.
Was tired, dehydrated, and felt bad physically.
Worst orienteering performance for a long time, was 10 minutes behind Kent.

Must do better

Tuesday Nov 22, 2011 #

10 AM

Road/track running intervals 52:05 intensity: (30:00 @1) + (5:00 @2) + (17:05 @4) 12.0 km (4:20 / km)
shoes: inov8 road 255

SNO intervals on indoor track at Satra. Cautious with calf, especially as first time on indoor track since april, and track at all since June.

Good WU and CD, and 5km of 300m effort, 200m float to keep HR high. 17:05 for the 5km, so about 3mpk during effort and 4mpk during float.

HR monitor seems to be a bit screwed up just now.
C • 4km float 2

Running drills / plyometrics 25:00 [0]

Hurdles stuff, plus skips and ankle rolls and calf jumps up steps, and normal swings
7 PM

Trail/terrain running (Recovery run) 43:19 intensity: (36:36 @1) + (6:43 @2) 8.28 km (5:14 / km) +200m 4:40 / km
ahr:124 max:138 shoes: inov8 roclite black 2011

Easy round the lit loop. Sleepy

Monday Nov 21, 2011 #

11 AM

Trail/terrain running (Scania lunch run) 53:23 intensity: (34:19 @1) + (16:09 @2) + (2:55 @3) 10.51 km (5:05 / km) +150m 4:44 / km
ahr:127 max:155 shoes: inov8 road 255

Wound it up a bit after we dropped off the group for some extra with Eric
6 PM

Strength and conditioning 55:00 [0]

Bar warm up

Squats
2*6*60kg, 2*4*80kg, 2*4*90kg

Circuits

Running drills / plyometrics 30:00 [0]

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