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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Jun 28, 2015:

activity # timemileskm+m
  Trail/terrain running6 5:27:00 36.35(9:00) 58.5(5:35) 750
  Orienteering5 2:51:00 18.52(9:14) 29.8(5:44) 700
  Road/track running3 1:23:00 11.0(7:33) 17.7(4:41)
  Strength and conditioning1 50:00
  Total10 10:31:00 65.87 106.0 1450
  [1-5]9 9:41:00

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MoTuWeThFrSaSu

Sunday Jun 28, 2015 #

11 AM

Orienteering 1:20:00 intensity: (3:00 @1) + (49:00 @2) + (28:00 @3) 8.7 km (9:12 / km) +700m 6:33 / km

Trossachs - very tough course! Loads of climb, very wet, and bracken starting to come up. Spongey proved himself to be an absolute beast as per usual, me and Tullster bimbled round seeing each other occasionally.

Trail/terrain running 1:17:00 [1] 13.2 km (5:50 / km)

To the start, and then some forest road running with James and Spongey after. Got very wet!

Saturday Jun 27, 2015 #

11 AM

Orienteering 17:00 intensity: (2:00 @2) + (13:00 @3) + (2:00 @4) 3.2 km (5:19 / km)

Short (very) distance training at Colzium. Nice in general, but sluggish

Trail/terrain running warm up/down 40:00 intensity: (33:00 @1) + (7:00 @2) 6.0 km (6:40 / km)

Including collecting controls
6 PM

Orienteering 14:00 [5] 3.9 km (3:35 / km)

My first 'proper' mixed sprint relay experience. Loved it. Great little area and great courses by F.

Kirsten M sent me out with a small lead - which I lost by number 3 (longer forking? poor route choice?), but then I managed to just about keep up with Peter and Dave until the long forked legs back, and luckily there was a hill to run up at the end, so I didn't have to worry about Peter's track speed so much! Changed over with about the same gap as I started, and Kris and Holly did the job (just) to seal the win.

Trail/terrain running warm up/down 42:00 intensity: (30:00 @1) + (12:00 @2) 6.4 km (6:34 / km)

Friday Jun 26, 2015 #

11 AM

Orienteering 23:00 intensity: (1:00 @1) + (13:00 @2) + (9:00 @3) 5.7 km (4:02 / km)

Nice sprint training with team GB on a great little new sprint area mapped by a talented up and coming local mapper.

Road/track running warm up/down 15:00 [1] 3.0 km (5:00 / km)

4 PM

Orienteering 37:00 intensity: (13:00 @2) + (8:00 @3) + (13:00 @4) + (3:00 @5) 8.3 km (4:27 / km)

'Mixed sprint relay' in Fallin. In pairs and ran 2 loops each - one forest and one urban.

Ran well in the forest, caught the leaders, but got destroyed by Peter in the end.

Cruised round the urban bit.

Road/track running warm up/down 24:00 intensity: (18:00 @1) + (6:00 @2) 4.7 km (5:06 / km)

Thursday Jun 25, 2015 #

11 AM

Road/track running 44:00 intensity: (13:00 @1) + (31:00 @2) 10.0 km (4:24 / km)

Steady to Doune and back.

Tough afternoon touristing in Glasgow - much more tiring than training

Wednesday Jun 24, 2015 #

12 PM

Trail/terrain running 29:00 intensity: (15:00 @1) + (14:00 @2) 6.2 km (4:41 / km)

Easy round the GC
7 PM

Trail/terrain running hills 1:19:00 intensity: (16:00 @1) + (28:00 @2) + (7:00 @3) + (17:00 @4) + (11:00 @5) 13.7 km (5:46 / km) +750m 4:32 / km

Hill reps up Dumyat from reservoir. 8.17, 8.22, 8.21, 8.05.
Gave the last one everything.

Tuesday Jun 23, 2015 #

5 PM

Trail/terrain running 1:00:00 intensity: (13:00 @1) + (43:00 @2) + (4:00 @3) 13.0 km (4:37 / km)

Steady from home. Finished surveying Hallglen.

Monday Jun 22, 2015 #

6 PM

Strength and conditioning 50:00 [0]

FVO pilates

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