Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Apr 6, 2010:

	activity	#	time	miles		km		+m
	Road/track running	4	2:33:50	16.47	(9:21)	26.5	(5:48)	500
	Trail/terrain running	3	1:50:00	12.74	(8:38)	20.5	(5:22)
	Orienteering	5	1:47:59	14.73	(7:20)	23.7	(4:33)	450	94 /	108c	87%
	Running drills / plyometrics	2	10:00	0.31		0.5
	Strength and conditioning	1	10:00
	Total	7	6:31:49	44.24		71.2		950	94 /	108c	87%
averages - sleep:8.8 weight:62.5kg

1:12

0:00

» now

Tuesday Apr 6, 2010 #

Note
(rest day)

Touristing day, went around Lynton and Lynmouth.
Watched Clash of the Titans which is one of the worst films of all time

Monday Apr 5, 2010 #

11 AM

Orienteering race 29:00 ***** 6.5 km (4:28 / km) +100m 4:09 / km
spiked:23/25c shoes: inov8 x talon

JK relay. Awesome runs from Ralph and Dave meant I didn't have a lot to do other than look nervously over my shoulder!

Good race though, couple of wobbles towards the end. Really nice terrain, and good to finally get my hands on the JK Trophy.

Trail/terrain running warm up/down 35:00 7.0 km (5:00 / km)
shoes: inov8 x talon

Sunday Apr 4, 2010 #

1 PM

Orienteering intervals 25:00 [5] ***** 5.0 km (5:00 / km)
spiked:9/13c shoes: inov8 x talon

Ran 3 times 6-8 minutes around JK long distance. Was really going for it, overspeed orienteering - faster than I could keep contact. Interesting experiment!

Trail/terrain running 40:00 [2] 7.0 km (5:43 / km)
shoes: inov8 x talon

Warm up and jogging between, and after
Watched a bit of the race unfolding

Saturday Apr 3, 2010 #

2 PM

Orienteering race 31:19 ***** 6.2 km (5:03 / km) +150m 4:30 / km
spiked:20/23c slept:8.0 shoes: inov8 x talon

Jk middle. Good day, muddy as hell and raining, but great fun. Ran through monkey and dunc. 2 or 3 minor wobbles, otherwise major issue was reading the map through the mud :)

Trail/terrain running warm up/down 35:00 6.5 km (5:23 / km)
shoes: inov8 x talon

Friday Apr 2, 2010 #

Event: JK 2010

9 AM

Road/track running 14:15 [2] 3.0 km (4:45 / km) +50m 4:23 / km
slept:9.0 shoes: New balance 828

Easy run from grandparents house in bruton. Pre-brekkie

3 PM

Orienteering race 15:00 ***** 4.0 km (3:45 / km) +100m 3:20 / km
spiked:24/24c shoes: inov8 x talon

Jk sprint, Bicton college. Really up for this after disappointment last weekend. Was fully focussed and in the zone. Running fast, stayed in control and apart from small hesitations, lost less than 10 seconds. Good day :)

Road/track running warm up/down 38:40 6.0 km (6:27 / km) +100m 5:57 / km
shoes: inov8 x talon

Warm up jogging and strides , and jogging after

Running drills / plyometrics 5:00 [2]

Thursday Apr 1, 2010 #

11 AM

Road/track running 45:20 [2] 10.0 km (4:32 / km) +150m 4:13 / km
slept:9.25 weight:62.5kg shoes: inov8 roclite 320

Cruise up Porter

Strength and conditioning 10:00 [1]

Wednesday Mar 31, 2010 #

6 PM

Orienteering intervals 7:40 [4] ***** 2.0 km (3:50 / km) +100m 3:04 / km
spiked:18/23c shoes: inov8 x talon

Sprint training in botanical gardens. 4 very short courses with quite long recovery in between. Pushed as hard as I could and made a few mistakes - mostly quite small, but the bear pit trap got me again - missed the underpass and was on the wrong level.
Really cool last minute training before JK - tried to get warm up and everything in place, complete run through

Road/track running warm up/down 55:35 7.5 km (7:25 / km) +200m 6:32 / km
shoes: inov8 x talon

Warm up - 10 minutes decent pace, then some running drills, then another 9 minutes including strides.

Long recovery between intervals, some jogging and running.

Warm down - 16 mins jogging

Running drills / plyometrics 5:00 [2] 0.5 km (10:00 / km)
shoes: inov8 x talon

« Earlier | Later »