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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Mar 16, 2014:

activity # timemileskm+m
  Orienteering8 6:36:00 47.16(8:24) 75.9(5:13) 70
  Strength and conditioning2 2:00:00
  Trail/terrain running3 59:00 6.9(8:33) 11.1(5:19)
  Road/track running3 50:00 6.4(7:49) 10.3(4:51)
  Running drills / plyometrics1 30:00
  Total10 10:55:00 60.46 97.3 70
  [1-5]8 8:25:00

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MoTuWeThFrSaSu

Saturday Mar 15, 2014 #

12 PM

Orienteering 1:08:00 intensity: (12:00 @1) + (44:00 @2) + (12:00 @3) 13.1 km (5:11 / km)

Gorgeous long distance terrain. Very tired in the head. Ready to come home!

http://3drerun.worldofo.com/?id=-127931&type=info

http://maps.fvo.org.uk/show_map.php?user=grahamgri...

Friday Mar 14, 2014 #

11 AM

Orienteering 40:00 intensity: (5:00 @1) + (21:00 @2) + (14:00 @3) 7.0 km (5:43 / km)

Easy orienteering intervals with Zsolt and Simas. Not much route choice (straight is great)

http://3drerun.worldofo.com/index.php?id=-127775&t...
http://maps.fvo.org.uk/show_map.php?user=grahamgri...

http://3drerun.worldofo.com/index.php?id=-127776&t...
http://maps.fvo.org.uk/show_map.php?user=grahamgri...

Trail/terrain running warm up/down 17:00 [1] 3.3 km (5:09 / km)

5 PM

Orienteering 40:00 intensity: (1:00 @1) + (3:00 @2) + (34:00 @3) + (2:00 @4) 8.3 km (4:49 / km)

Middle training on Lamarosa. Red-lining it

http://3drerun.worldofo.com/index.php?id=-127774&t...

http://maps.fvo.org.uk/show_map.php?user=grahamgri...

Road/track running warm up/down 18:00 [1] 3.4 km (5:18 / km)

Thursday Mar 13, 2014 #

10 AM

Orienteering 20:00 intensity: (5:00 @2) + (14:00 @3) + (1:00 @4) 4.6 km (4:21 / km) +70m 4:02 / km

Sprint training in Coruche. One tough climb!

http://maps.fvo.org.uk/show_map.php?user=grahamgri...

http://3drerun.worldofo.com/?id=-127546&type=info

Road/track running warm up/down 26:00 intensity: (19:00 @1) + (7:00 @2) 5.6 km (4:39 / km)

Running drills / plyometrics 30:00 [0]

Drills and hill sprints
7 PM

Orienteering 35:00 intensity: (4:00 @3) + (14:00 @4) + (17:00 @5) 7.1 km (4:56 / km)

Night relay training. High speed and intense! Comfortable win on first, finished with Artem on the second

http://3drerun.worldofo.com/index.php?id=-127777&t...
http://maps.fvo.org.uk/show_map.php?user=grahamgri...

http://3drerun.worldofo.com/index.php?id=-127778&t...
http://maps.fvo.org.uk/show_map.php?user=grahamgri...

Orienteering 23:00 intensity: (8:00 @1) + (13:00 @2) + (2:00 @3) 4.5 km (5:07 / km)

Wednesday Mar 12, 2014 #

3 PM

Strength and conditioning 1:00:00 [0]

Nice easy day today mid-camp. Catching up on emails and core session in the sun.

Tuesday Mar 11, 2014 #

11 AM

Orienteering 1:06:00 intensity: (41:00 @1) + (25:00 @2) 10.6 km (6:14 / km)

Slow cruise round a corri-window exercise. Mixed results - it was difficult!

http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Trail/terrain running warm up/down 13:00 [1] 2.6 km (5:00 / km)

7 PM

Trail/terrain running warm up/down 29:00 intensity: (22:00 @1) + (7:00 @2) 5.2 km (5:35 / km)

Orienteering 43:00 intensity: (22:00 @3) + (18:00 @4) + (3:00 @5) 9.8 km (4:23 / km)
ahr:157 max:173

Night training on an EOC relevant map. Relay style. Ballsed up big at 2 (compass????) ran off too fast again with bad direction to 3. 7 was very strange - everybody had issues there. There was no tape at 13. 14 to 15 I was refolding my map and had awful direction again! 18 I was catching Zsolt (who I thought was ahead of me, but was actually a loop behind), so went completely off line chasing him - idiot.
Artem caught me at 18, and then I focussed and ran like hell to stay in front (managed it just).

Lessons - compass, compass, compass, don't be an idiot, and compass

http://maps.fvo.org.uk/show_map.php?user=grahamgri...

http://3drerun.worldofo.com/2d/index.php?idmult%5B...
C • Compass, compass, compass 1

Monday Mar 10, 2014 #

10 AM

Strength and conditioning 1:00:00 [0]

Feeling much better today. Strength in the sun by the pool with 12 of my athletes :)
4 PM

Orienteering 1:01:00 intensity: (17:00 @1) + (42:00 @2) + (2:00 @3) 10.9 km (5:36 / km)

Lamarosa Multi-technique. Some contour only, corridor, follow a contour, contour and green only.

http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Road/track running 6:00 [1] 1.3 km (4:37 / km)

To the start

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