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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Feb 14, 2016:

activity # timemileskm+m
  Orienteering12 6:36:00 43.25(9:09) 69.6(5:41) 100285c
  Trail/terrain running9 4:15:00 29.7(8:35) 47.8(5:20) 300
  Road/track running4 1:29:00 10.87(8:11) 17.5(5:05)
  Strength and conditioning1 30:00
  Total14 12:50:00 83.82 134.9 400285c
  [1-5]13 12:20:00

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MoTuWeThFrSaSu

Sunday Feb 14, 2016 #

10 AM

Orienteering race 41:00 intensity: (15:00 @3) + (22:00 @4) + (4:00 @5) 6.9 km (5:57 / km)
(injured)

NAOM day 2
Off early to make the flight home from Madrid. Warmed up in a monsoon, but it was actually quite nice when I was running - I could even use my magnifier which meant I could run and read the map at the same time.
When crossing a stone wall, the whole thing collapsed, smashing my shin and toes really hard. Kept going but it didn't feel good - amazing what adrenaline can do - could barely walk in the afternoon! Nice flesh wound below the knee, and very swollen purple toe.

Road/track running warm up/down 32:00 intensity: (23:00 @1) + (9:00 @2) 6.5 km (4:55 / km)

Very short cool down, then hopped in car to drive to Madrid. Saw a doctor at the airport who cleaned my wound and strapped up the toe.

Saturday Feb 13, 2016 #

12 PM

Orienteering race 47:00 intensity: (10:00 @3) + (30:00 @4) + (7:00 @5) 7.5 km (6:16 / km)
25c

NAOM day 1. Not very successful. Minging weather, very steep stony slippery terrain, strange mapping in places, very tired legs, not really up for it - but basically I was crap. First race of the year syndrome. Hopefully tomorrow will be better (can't be worse!).
Can't say I enjoyed it much to be honest. Bit fed up after a week of 'warm weather camp' training twice per day in wind and rain.

Trail/terrain running warm up/down 40:00 intensity: (25:00 @1) + (15:00 @2) 7.5 km (5:20 / km)

6 PM

Road/track running 31:00 [1] 6.4 km (4:51 / km)

Easy jog with Artem round Alpalhao

Friday Feb 12, 2016 #

11 AM

Trail/terrain running 35:00 [1] 7.3 km (4:48 / km)

Easy running with some strides

Orienteering 21:00 intensity: (2:00 @1) + (19:00 @2) 3.5 km (6:00 / km)
10c

Short trot round the model map - re-ran some legs from the other day.
6 PM

Strength and conditioning 30:00 [0]

Thursday Feb 11, 2016 #

10 AM

Orienteering 29:00 intensity: (1:00 @2) + (14:00 @3) + (14:00 @4) 6.7 km (4:20 / km) +100m 4:02 / km
27c

Fast middle training at Lapa. Rapid terrain, but mostly still pretty challenging. Good run, but feeling some fatigue - running fast but HR was very low.

Trail/terrain running warm up/down 33:00 intensity: (24:00 @1) + (9:00 @2) 6.6 km (5:00 / km)

7 PM

Orienteering 24:00 intensity: (16:00 @1) + (8:00 @2) 2.4 km (10:00 / km)
15c

Downhill intervals on Vale de Rodao. Pretty horrendous at night.
This course (not my route) http://langtur.net/show_map.php?user=jofoin&map=29...

Skipped one interval.

Trail/terrain running warm up/down 26:00 [1] 2.7 km (9:38 / km) +300m 6:11 / km

Wednesday Feb 10, 2016 #

10 AM

Orienteering 37:00 intensity: (1:00 @1) + (31:00 @2) + (5:00 @3) 5.6 km (6:36 / km)
22c

Wet wet wet - constant rain so far in Portugal.

Quinta da Lavandas. Really tricky stony terrain - ankle breaking. Worryingly this is a model map for the weekend.
C • The weekend 3

Trail/terrain running warm up/down 24:00 [1] 5.1 km (4:42 / km)

5 PM

Orienteering 18:00 intensity: (15:00 @2) + (3:00 @3) 3.2 km (5:37 / km)
23c

Crazy sprint in Marvao. Not especially difficult, but wet cobbles, low cloud (whole hill was in cloud) and very hard to read map (1:4,000 but would have been better at 1:3,000 or even 1:2,500).

Road/track running warm up/down 16:00 [1] 3.1 km (5:10 / km)

6 PM

Orienteering 25:00 intensity: (13:00 @2) + (12:00 @3) 4.7 km (5:19 / km)
31c

Then a 15min drive and straight into a sprint training in Castelo de Vide. Sprintervals this time, still very wet and slick, very steep and cobbles everywhere. Head to head (cruisy pace) against Artem.

Road/track running 10:00 [1] 1.5 km (6:40 / km)

Tuesday Feb 9, 2016 #

11 AM

Orienteering 47:00 intensity: (2:00 @2) + (11:00 @3) + (33:00 @4) + (1:00 @5) 9.8 km (4:48 / km)
43c

Gorgeous head to head training at Barragem da Povoa e Meadas vs Artem. Fast running, but very stony and technical - really challenging at times.

Trail/terrain running warm up/down 33:00 intensity: (31:00 @1) + (2:00 @2) 6.6 km (5:00 / km)

6 PM

Orienteering 36:00 intensity: (35:00 @2) + (1:00 @3) 7.7 km (4:41 / km)
36c

O - intervals at Carapina. Another nice area - this one probably slightly on the too easy side. Made it harder by running at dusk during a rain storm which meant it was pretty hard to read the complex details.

Trail/terrain running warm up/down 20:00 intensity: (19:00 @1) + (1:00 @2) 4.0 km (5:00 / km)

Monday Feb 8, 2016 #

11 AM

Orienteering 34:00 intensity: (1:00 @1) + (32:00 @2) + (1:00 @3) 5.4 km (6:18 / km)
28c

Downhill orienteering north of Madrid, with a run up the hill between each short course. Very stony and bushy.

Trail/terrain running 32:00 [1] 5.7 km (5:37 / km)

7 PM

Orienteering 37:00 intensity: (17:00 @1) + (19:00 @2) + (1:00 @3) 6.2 km (5:58 / km)
25c

Long drive from Madrid over to Castelo de Vide.

Night-o on a really nice classic Portuguese stony area - Arez.

Trail/terrain running warm up/down 12:00 [1] 2.3 km (5:13 / km)

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