Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Mar 21, 2008:

activity

time

miles

Orienteering

2:45:26

19.26

(8:35)

31.0

(5:20)

48 /

56c

85%

Cycling

2:00:00

23.3

(5:09)

37.5

(3:12)

Trail/terrain running

1:50:12

12.68

(8:42)

20.4

(5:24)

Strength and conditioning

1:25:00

Total

8:00:38

55.24

88.9

48 /

56c

85%

[1-5]

6:50:38

2:38

0:00

» now

Friday Mar 21, 2008 #

Event: JK 2008

Trail/terrain running 30:08 [2] 4.5 km (6:42 / km)
ahr:114 max:133

Gentle jog with mum and Mhairi

Orienteering race 14:27 [5] ***** 4.0 km (3:37 / km)
ahr:174 max:184 spiked:16/20c shoes: Innov8s

JK Sprint race - tricky bugger, running great but loads of small misses. 5th place

C • Sprint photos 2

Trail/terrain running warm up/down 28:00 [3] 4.5 km (6:13 / km)
shoes: Innov8s

Long warm up / down inclding some good strides

Sprint M21E M20E M18E - Splits

Thursday Mar 20, 2008 #

Note
(rest day)

Flew back to the UK

Wednesday Mar 19, 2008 #

Cycling 35:00 [0] 11.0 km (3:11 / km)

To school, to my map - which I finished today yey!

C • yay 3

Cycling 30:00 [3] 10.0 km (3:00 / km)

Indoor cycling before circuits- did 5 mins, then alternated 1 min hard, 1 min easy for 20 mins, then 5 easy to finish

Strength and conditioning 30:00 [1]

Circuits
Quite a tough but short session, loads on core

Tuesday Mar 18, 2008 #

Cycling 20:00 [0] 6.0 km (3:20 / km)

school and back

Trail/terrain running intervals 16:30 [5] 4.8 km (3:26 / km)
shoes: Innov8s

Strides - 2 times 90secs with 90 secs recovery, then 3 times 3 mins hard with 1 min recovery around the 10.2km loop. Plan was to do 5 then some more sprints, but was feeling right calf a bit, and with big races coming up decided to cut short the session and just jog back. Bit of massage and stretching and it'll be fine.
Was running pretty good, about 950 muddy undulating metres for each 3 mins.

Trail/terrain running warm up/down 28:30 [2] 5.4 km (5:17 / km)
shoes: Innov8s

Monday Mar 17, 2008 #

Strength and conditioning 55:00 [1]

Jympa

Cycling 20:00 [2] 6.0 km (3:20 / km)

To jympa and back

Cycling 15:00 [0] 4.5 km (3:20 / km)

to school and back from torsvik

Sunday Mar 16, 2008 #

Note
(rest day)

Stayed in bed until 12. Bought a sofa - I now have 2 :)
Also bought a tv and a chair for my desk. I now have no room in my flat to do anything, but at least there are plenty of places to sit (5 chairs, 2 sofas).
Attempted to play multiplayer catching features - managed for 3 minutes before it disconnected.
Watched 'The Zodiac' (notice the 'the'). Thought it was going to be the David Fincher movie, but it turns out this one came out 2 years earlier based on the same killer, and has an extra 'the' in the title. Who knew...
Was still fairly entertaining, although I was wondering for all 90 minutes when Jake Gyllenhall and Robert Downey Junior were going to appear.

Hmmm

C • not me 3

Saturday Mar 15, 2008 #

Orienteering 1:17:40 [4] ***** 14.0 km (5:33 / km)
spiked:18/20c shoes: Integrators

Beautiful TIOmila training at Sigtuna. Pretty runnable forest (couple of stony bits to be avoided). Ran really well, not quite at full speed, but fast enough to make good technical training. Missed only around a minute in total, 2 tiny errors in circle, and one little on route wobble. Best I have orienteered in Sweden probably

Trail/terrain running warm up/down 7:04 [2] 1.2 km (5:53 / km)
shoes: Integrators

Orienteering 1:13:19 [4] ***** 13.0 km (5:38 / km)
ahr:149 max:163 spiked:14/16c shoes: Integrators

Night training for TIO mila with loads of Lidingo guys and loads of Gothenburg guys. Kind of relay training with a mixed up start list. I only ran the first 10.5km of 17km. Wasn't sure I was even going to run that but felt good. I was orienteering pretty well when I was doing my own thing, got a bit distracted at the last control and missed with a big pack of runners. Apart from that cruised round and only lost time on one control really. Feels like the end of a really tough training week. Rest day tomorrow.

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