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Training Log Archive: gg

In the 7 days ending Feb 4:

activity # timemileskm+m
  Surveying2 5:15:00
  Trail/terrain running9 4:48:00 35.48(8:07) 57.1(5:03) 950
  Strength and conditioning3 3:45:00
  Orienteering4 3:11:00 20.38(9:22) 32.8(5:49) 200
  Road/track running3 1:44:00 13.79(7:32) 22.2(4:41) 150
  Total16 18:43:00 69.66 112.1 1300
  [1-5]12 9:43:00

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MoTuWeThFrSaSu

Sunday Feb 4 #

8 AM

Trail/terrain running 21:00 [1] 3.9 km (5:23 / km)

Morning jog
1 PM

Orienteering 1:37:00 intensity: (33:00 @2) + (49:00 @3) + (14:00 @4) + (1:00 @5) 15.9 km (6:06 / km)

Modal long distance. OK performance, still quite a bit of time loss - some due to not being able to identify where you can run from the map (green vs boulder field variability), some faffage in the circle (not reading control description a couple of times), and some general errors (but better than yesterday in general). Basically a very long middle distance though which was a shame.

3:20 down on Hannu, and agonisingly tight in a battle with me, him and Jan P for the overall 3rd place, which I lost by about 1 minute overall. I actually caught Jan, but I needed to get away from him which was tricky as he knew he just needed to finish close to me to beat me!
Maps on Twitter.

Trail/terrain running warm up/down 26:00 intensity: (14:00 @1) + (12:00 @2) 5.1 km (5:06 / km)

Saturday Feb 3 #

10 AM

Trail/terrain running 21:00 intensity: (20:00 @1) + (1:00 @2) 4.0 km (5:15 / km) +50m 4:56 / km

Morning jog. After breakfast today as not racing until 1pm
1 PM

Orienteering 46:00 intensity: (18:00 @3) + (27:00 @4) + (1:00 @5) 8.1 km (5:41 / km)

MODAL Middle distance WRE - http://www.modal.coviseu-natura.pt/satao2018/en/
Not a great performance really - pretty rusty in this stuff, and 3*1 min mistakes plus plenty of wobbles and hesitations. Bit disappointed, but not done much orienteering recently so hopefully will improve during the week.

Trail/terrain running warm up/down 32:00 intensity: (19:00 @1) + (13:00 @2) 6.7 km (4:47 / km)

8 PM

Orienteering 16:00 intensity: (1:00 @3) + (14:00 @4) + (1:00 @5) 4.3 km (3:43 / km)

MODAL night sprint. Bit of a stupid time for a race, but it was fun. Pretty simple, couple of decent route choices, and a bit slippy on the cobbles. Better run/result than this morning - only 30s off the speedy Spanish boys.

Road/track running warm up/down 25:00 intensity: (17:00 @1) + (5:00 @2) + (3:00 @3) 5.1 km (4:54 / km)

Friday Feb 2 #

8 AM

Trail/terrain running 20:00 [1] 4.0 km (5:00 / km)

KR morning jog in Tabosa de Cerregal (Portugal). Lovely morning.
11 AM

Road/track running 39:00 intensity: (27:00 @1) + (12:00 @2) 8.0 km (4:53 / km) +150m 4:27 / km

Touristy run in Viseu whilst getting hire car fixed. Not quite what I had in mind for this morning, but better than nothing, and good to get it sorted.
5 PM

Orienteering 32:00 intensity: (28:00 @2) + (4:00 @3) 4.5 km (7:07 / km) +200m 5:49 / km

That's better. Lovely middle distance training on last year's ABOM map (which got rave reviews). Feeling much more relaxed now.

Trail/terrain running warm up/down 29:00 [1] 6.3 km (4:36 / km)

Thursday Feb 1 #

8 AM

Trail/terrain running 34:00 intensity: (14:00 @1) + (20:00 @2) 7.0 km (4:51 / km) +100m 4:32 / km

Morning run from home before flying to Heathrow then Lisbon. All fairly stress free. Then picked up a hire car, drove 3 1/4 hrs up into the mountains. Got within 15km of the accommodation and got a flat tire. No spare tyre in the hire car, just some 'goo' and a pump which didn't work (actually it was the cigarette lighter which didn't work...). 1hr later (about 11pm) abandoned car and got picked up by coach and team-mate. Car = future gg's problem.

Wednesday Jan 31 #

10 AM

Strength and conditioning 1:30:00 [0]

Hot yoga
3 PM

Trail/terrain running hills 1:01:00 intensity: (10:00 @1) + (15:00 @2) + (12:00 @3) + (21:00 @4) + (3:00 @5) 10.4 km (5:52 / km) +650m 4:28 / km

Shocking run - 2 reps up Dumyat (skipped a 3rd, and barely did the second).

Slushy snow and lots of puddles made it pretty slippery, and my lungs reminded me that this was my first tough session in a long time. Worst thing though was I was really de-hydrated from yoga this morning - not ideal to do a tough session after.

Got 25 mins of effort at decent HR anyway, and hopefully got my lungs ready for next week.

Tuesday Jan 30 #

9 AM

Surveying 2:45:00 [0]

5 PM

Trail/terrain running 44:00 intensity: (2:00 @1) + (29:00 @2) + (13:00 @3) 9.7 km (4:32 / km) +150m 4:13 / km

Standard short loop from home.
7 PM

Strength and conditioning 1:15:00 [0]

Warm yang yin yoga.
Ross Murdoch in the house.

Monday Jan 29 #

2 PM

Surveying 2:30:00 [0]

Very cold fingers
5 PM

Road/track running 40:00 intensity: (20:00 @1) + (20:00 @2) 9.1 km (4:24 / km)

Easy before yoga

Strength and conditioning 1:00:00 [0]

Absolute hot yoga

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