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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Dec 3, 2013:

activity # timemileskm+m
  Trail/terrain running5 5:18:15 38.55(8:15) 62.04(5:08) 1705
  Strength and conditioning3 2:45:00
  Orienteering2 1:27:40 8.82(9:56) 14.2(6:10) 320
  Road/track running2 1:11:00 9.13(7:46) 14.7(4:50) 100
  Total9 10:41:55 56.51 90.94 2125
  [1-5]6 7:56:55

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WeThFrSaSuMoTu

Tuesday Dec 3, 2013 #

Event: GG Alva uphill test run
 
11 AM

Trail/terrain running race 23:15 intensity: (15 @1) + (18 @2) + (30 @3) + (2:38 @4) + (19:34 @5) 4.34 km (5:21 / km) +475m 3:28 / km
ahr:167 max:173

GG Uphill Test Run 1. Lungs were burning but legs felt great. Max HR not very high. Good conditions - 9 degrees, overcast but dry.

Now an event - http://www.attackpoint.org/eventdetail.jsp/event_1...

Feel free to try it and add your splits.
C • Where? 9
C • Stava 2

Trail/terrain running warm up/down 42:00 intensity: (29:00 @1) + (9:00 @2) + (4:00 @3) 8.2 km (5:07 / km) +180m 4:37 / km

WU plus running back down after

Men - Splits

Monday Dec 2, 2013 #

11 AM

Road/track running 55:00 intensity: (44:00 @1) + (11:00 @2) 11.2 km (4:55 / km) +100m 4:42 / km

Exploring some cool new bits of Stirling. 50% asphalt. L hip flexor tight after yesterday
7 PM

Strength and conditioning 1:00:00 [0]

Sunday Dec 1, 2013 #

12 PM

Trail/terrain running long 2:14:00 intensity: (20:00 @1) + (56:00 @2) + (53:00 @3) + (5:00 @4) 30.4 km (4:24 / km) +700m 3:57 / km

Long run on hilly forest roads through Achray Forest. Ace day. Bumped into Chris Godfree running the same loop, so we ran together for a bit catching up.

Saturday Nov 30, 2013 #

2 PM

Orienteering 47:00 intensity: (15:00 @2) + (22:00 @3) + (10:00 @4) 6.6 km (7:07 / km) +200m 6:11 / km

3 loops on Sauchie, ForestGrump around for parts. Very nice forest! Very usable despite some (generally well mapped) bits of windblow. Getting a bit dark at the end

Trail/terrain running warm up/down 45:00 intensity: (30:00 @1) + (14:00 @2) + (1:00 @3) 8.1 km (5:33 / km)

WU, CD, jogging between loops

Friday Nov 29, 2013 #

11 AM

Trail/terrain running 57:00 intensity: (24:00 @1) + (19:00 @2) + (14:00 @3) 8.1 km (7:02 / km) +350m 5:47 / km

Checking out Mine Woods for my night-o in 2 weeks. Really cool area! Had to do minor map surgery in quite a few places (mostly taking off green bits which are now white). Urban bit of map is crap, and the woods are a bit skewed, but good enough. Should be a really nice course, although I am glad I went to run round it in the day first! Hilly...
C • Steady 3
6 PM

Strength and conditioning 45:00 [0]

Short, but tough

Thursday Nov 28, 2013 #

Note
(rest day)

My calf (actually my peroneus probably) has been pretty sore since the contouring on Sunday, and I felt a little sore throat. Body telling me to rest!

Wednesday Nov 27, 2013 #

11 AM

Strength and conditioning 1:00:00 [0]

6 PM

Orienteering race 40:40 intensity: (4:40 @3) + (24:00 @4) + (12:00 @5) 7.6 km (5:21 / km) +120m 4:58 / km
ahr:162 max:171

FVO night-o at Doune. Bit bingo-ey in places but good fun. Was hard to get away from Forest Grump.

Road/track running warm up/down 16:00 intensity: (6:00 @1) + (10:00 @2) 3.5 km (4:34 / km)

Trail/terrain running warm up/down 17:00 intensity: (10:00 @1) + (7:00 @2) 2.9 km (5:52 / km)

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