Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Apr 19, 2015:

activity

time

miles

Trail/terrain running

4:28:00

34.61

(7:45)

55.7

(4:49)

Orienteering

3:02:30

21.56

(8:28)

34.7

(5:16)

Strength and conditioning

1:15:00

Road/track running

20:00

2.55

(7:51)

4.1

(4:53)

Running drills / plyometrics

15:00

Total

9:20:30

58.72

94.5

[1-5]

7:50:30

2:21

0:00

» now

Sunday Apr 19, 2015 #

11 AM

Orienteering race 35:15 7.8 km (4:31 / km)

BOC relay. Out in 4th after good work by Will and Daniel, in a tussle with Duncan (5s ahead) and Aiden (30s behind) for first bit. Passed Clyde at number 5, then battled with Aiden until I got away from him in and out of the spectator control. Ran well round the last loop to secure Silver for the mighty FVO.

L calf a bit sore after, and just made the flight home!

Trail/terrain running warm up/down 33:00 6.1 km (5:25 / km)

Saturday Apr 18, 2015 #

8 AM

Road/track running 20:00 [1] 4.1 km (4:53 / km)

Morning jog through Lydbrook

2 PM

Orienteering race 1:31:15 17.9 km (5:06 / km)

BOC long New Beechenhurst (Forest of Dean). Lovely day in a great forest. Had run there twice before - JK 2007 long (4th place, Oli won) and British Long 2009 (2nd place, Oli won by 13s).

Started as I meant to go on - fast - but I can't really say I was in control of the navigation - it was more a case of run into the circle and look for a flag for the first 3. The vegetation was strange at 4 - extra boundary not on the map so went well right. 5 I didn't understand the green or the contour shapes in and around the circle (not the only one) and lost about 60s there. Was angry and ran too fast and too low to 6, and lost about 1 minute there.
Then I ran too high to 7, way right (ran along the straight veg boudary), but still won the split. Was better after that - although up to 8 there was a lot of un-mapped brashing, and a large unmarked path. Good from 8 to road crossing, and was 2nd, 30s behind Hector there.

After that I won 17/21 splits to the finish! 45s miss to 26th (something strange on that slope?). Caught and passed Doug, Spongey, Doug again, James, Doug, Murray and then Willy right at the end.

Trail/terrain running warm up/down 30:00 5.6 km (5:21 / km)

Friday Apr 17, 2015 #

11 AM

Trail/terrain running 45:00 10.1 km (4:27 / km)

Anoth cracking day in Dunblane. Strathallan loop

Thursday Apr 16, 2015 #

5 PM

Trail/terrain running 49:00 10.6 km (4:37 / km)

Strathallan loop. Fun-packed -

*Got discussed and referred to as a jogger by a group of kids as I ran past them
*The guard dog was out at Chez Longhurst for the first time in living memory
*A stupid Jack Russel was trying to bite it's way through a metal gate, having 'broken 2 teeth' doing the same thing previously according to the owner
*Some people were taking pictures of a tree (albeit a very nice tree)

C • Beware! 1

C • "Fun" 2

Running drills / plyometrics 5:00 [0]

Strides on the GC

6 PM

Strength and conditioning 30:00 [0]