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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Jul 5, 2016:

activity # timemileskm+m
  Surveying3 8:05:00
  Trail/terrain running5 3:40:00 26.35(8:21) 42.4(5:11) 850
  Road/track running4 3:12:00 24.42(7:52) 39.3(4:53)
  Orienteering5 2:04:00 14.66(8:27) 23.6(5:15)
  Strength and conditioning1 30:00
  Running drills / plyometrics1 15:00
  Total13 17:46:00 65.43 105.3 850
  [1-5]9 8:56:00

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WeThFrSaSuMoTu

Tuesday Jul 5, 2016 #

11 AM

Trail/terrain running 57:00 intensity: (18:00 @1) + (37:00 @2) + (2:00 @3) 12.2 km (4:40 / km)

Steady from home
4 PM

Note

Walking round Braco (Roman Fort) checking for Sprint Scotland training.

NB entries are still open
C • Shorts? 5
6 PM

Orienteering 19:00 [2] 2.8 km (6:47 / km)

Test running Sprint Scotland training at Mine Woods / Bridge of Allan. New map makes such a difference.

Trail/terrain running 46:00 intensity: (43:00 @1) + (3:00 @2) 9.9 km (4:39 / km)

Monday Jul 4, 2016 #

11 AM

Road/track running 59:00 intensity: (48:00 @1) + (11:00 @2) 11.6 km (5:05 / km)

Test running Sprint Scotland courses in Stirling, doing map updates as I went along. Very very busy - lots to do

Sunday Jul 3, 2016 #

12 PM

Orienteering 37:00 intensity: (1:00 @1) + (9:00 @2) + (27:00 @3) 5.5 km (6:44 / km)

Nice middle training a la Bilbo in Forest X. Trying to push hard, but tired legs.

Trail/terrain running 28:00 intensity: (19:00 @1) + (9:00 @2) 5.4 km (5:11 / km) +200m 4:22 / km

6 PM

Trail/terrain running 1:02:00 intensity: (11:00 @1) + (30:00 @2) + (21:00 @3) 10.0 km (6:12 / km) +650m 4:41 / km

Evening jaunt up Skiddaw on the way home. Windy on top.

Saturday Jul 2, 2016 #

11 AM

Orienteering 23:00 intensity: (1:00 @2) + (22:00 @3) 3.6 km (6:23 / km)

Burbage Mines

Trail/terrain running 27:00 intensity: (18:00 @1) + (9:00 @2) 4.9 km (5:31 / km)

5 PM

Orienteering race 30:00 intensity: (2:00 @3) + (8:00 @4) + (20:00 @5) 7.4 km (4:03 / km)

Trial British Mixed Sprint Relay champs at The Edge in Sheffield.

Ran 1st and 3rd legs with F running 2nd and 4th.
Tucked in behind the ShUOC peleton to start with, then it gradually became me and Matt Elkington. Happy to let him run in front for most of it, until he overshot one tucked in an underpass. Then I missed a gap and he got in front at the end. In 2nd, couple of secs down.
F lost about 20-30s on 2nd leg, so I was chasing down Olly Williams, with Shminty starting just behind me. Much more aggressive this time round, and together we caught up with Olly a bit before the spectator control. Pushed hard round the last loop and came in just in front of Shminty and had put another 30s into Olly. F cruised round for an easy win in the end.

Nice race, nice venue.

http://www.southyorkshireorienteers.org.uk/event/2...

http://www.syo.routegadget.co.uk/rg2/#128

Road/track running warm up/down 42:00 intensity: (27:00 @1) + (10:00 @2) + (5:00 @3) 8.3 km (5:04 / km)

Friday Jul 1, 2016 #

9 AM

Surveying 50:00 [0]

Mine Woods. Rained off pretty dramatically
11 AM

Strength and conditioning 30:00 [0]

Had planned an evening run, but traffic was horrendous on the way down to Sheffield

Thursday Jun 30, 2016 #

9 AM

Surveying 4:00:00 [0]

Mine Woods

Slow going - making a masterpiece is tiring!
7 PM

Road/track running 53:00 intensity: (34:00 @1) + (19:00 @2) 11.1 km (4:46 / km)

Test running Sprint Scotland course in Dunblane, doing map updates at the same time.

Running drills / plyometrics 15:00 [0]

High knees, bounding and hill sprints

Wednesday Jun 29, 2016 #

9 AM

Surveying 3:15:00 [0]

Mine Woods. Going to make such a difference...

Is this even the same area?



C • Lidar? 4
C • Map 2
5 PM

Orienteering 15:00 intensity: (1:00 @3) + (14:00 @4) 4.3 km (3:29 / km)

Test running Sprint Scotland course in Grangemouth.

Road/track running warm up/down 38:00 intensity: (16:00 @1) + (22:00 @2) 8.3 km (4:35 / km)

WU/CD plus jogging round another course

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