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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Jun 12, 2016:

activity # timemileskm+m
  Surveying3 8:35:00
  Trail/terrain running4 2:38:00 19.57(8:04) 31.5(5:01)
  Road/track running3 1:56:00 12.99(8:56) 20.9(5:33)
  Orienteering3 1:23:00 10.75(7:43) 17.3(4:48) 150
  Strength and conditioning2 1:10:00
  Running drills / plyometrics1 10:00
  Total11 15:52:00 43.31 69.7 150
  [1-5]7 5:57:00

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MoTuWeThFrSaSu

Sunday Jun 12, 2016 #

9 AM

Road/track running 16:00 [1] 3.0 km (5:20 / km)

1 PM

Orienteering 34:00 intensity: (7:00 @3) + (24:00 @4) + (3:00 @5) 6.3 km (5:24 / km) +150m 4:49 / km

British Middle Champs Leith Hill.
Tricky, wet, map hard to read, but great fun. Very scrappy performance, frustrating at times. 2nd place, 8s behind Kris. Didn't deserve to win today.

Trail/terrain running warm up/down 40:00 intensity: (16:00 @1) + (15:00 @2) + (9:00 @3) 6.9 km (5:48 / km)

Saturday Jun 11, 2016 #

9 AM

Road/track running 1:10:00 intensity: (1:05:00 @1) + (5:00 @2) 11.4 km (6:08 / km)

Woking parkrun with mum, then some easy running after
12 PM

Surveying 2:30:00 [0]

Last bit of surveying at Brunel. Now just need to do some checking.

Friday Jun 10, 2016 #

10 AM

Surveying 4:05:00 [0]

Brunel University
6 PM

Trail/terrain running 43:00 intensity: (17:00 @1) + (7:00 @2) + (1:00 @3) + (14:00 @4) + (4:00 @5) 8.6 km (5:00 / km)

Mychett. Kenyan hills, then short orienteering course, then relaxed strides.

Orienteering 23:00 intensity: (15:00 @3) + (8:00 @4) 4.6 km (5:00 / km)

Thursday Jun 9, 2016 #

10 AM

Trail/terrain running 45:00 intensity: (3:00 @1) + (37:00 @2) + (5:00 @3) 10.1 km (4:27 / km)

Usual loop from home. About the quickest ever?

Then travelling down to Woking
6 PM

Strength and conditioning 30:00 [0]

Wednesday Jun 8, 2016 #

6 PM

Orienteering 26:00 intensity: (4:00 @2) + (8:00 @3) + (13:00 @4) + (1:00 @5) 6.4 km (4:04 / km)

FVO evening event at Bannockburn. Second week in a row having to stop to help a damsel in distress - this time F who had been attacked by a rogue car door.

Very nettley, so decided not to go to number 5 (got within 5m though).

Running drills / plyometrics 10:00 [0]

Hill sprints with Tessa

Trail/terrain running warm up/down 30:00 intensity: (20:00 @1) + (10:00 @2) 5.9 km (5:05 / km)

Tuesday Jun 7, 2016 #

Road/track running 30:00 intensity: (27:00 @1) + (3:00 @2) 6.5 km (4:37 / km)

Easy jog - good for the hamstring if not the throat.

Surveying 2:00:00 [0]

Finishing various bits and pieces - quite a bit of driving

Monday Jun 6, 2016 #

6 PM

Strength and conditioning 40:00 [0]

FVO pilates in the park.

Sore hamstring and bit of a sore throat after the weekend.
Caught up on a lot of drawing.

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