Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Mar 30, 2008:

activity

time

miles

Cycling

3:35:00

44.12

(4:52)

71.0

(3:02)

Orienteering

2:27:08

11.4

(12:54)

18.35

(8:01)

22 /

24c

91%

Strength and conditioning

1:03:49

Trail/terrain running

42:51

4.35

(9:51)

7.0

(6:07)

Road/track running

30:30

3.73

(8:11)

6.0

(5:05)

Swimming

30:02

0.75

(40:17)

1.2

(25:02)

Total

8:49:20

64.34

103.55

22 /

24c

91%

2:05

0:00

» now

Sunday Mar 30, 2008 #

Cycling warm up/down 20:00 [2] 6.0 km (3:20 / km)
ahr:112

Cycling intervals 1:15:00 [4] 25.0 km (3:00 / km)
ahr:156 max:174

15 times 4 minutes with 1 minute recovery on stationary bike. Really tough session mentally. Need good tunes to keep the rhythm and motivation up for the last few.

Got heart rate consistently in the mid - high 160s for most of the intervals, and got over 170 on the last few.

Top indoor biking tracks-

Bodyrockers - Round and round
Kate Ryan - Je t'adore
Sash - Ecuador (possibly the best of all)
2 Unlimited - No limit
Apollo 440 - Stop the rock

David Guetta - Baby when the lights go out is awesome too, but starts a bit slow

Any other suggestions?

C • some 3

Cycling 30:00 [2] 10.0 km (3:00 / km)

Turning the legs over evening spin with Emil. Healy was there to, but just sitting mostly. Kicked Healy's ass a few times at fifa

Saturday Mar 29, 2008 #

Cycling 30:00 [3] 10.0 km (3:00 / km)
ahr:124 max:138

Indoor bike. Pumped out half an hour, then jumped straight....

Swimming 30:02 [3] 1.2 km (25:02 / km)

...into the pool for half an hour. Did 72 lengths.

C • strange pool 2

Road/track running 30:30 [3] 6.0 km (5:05 / km)
shoes: Blue Saucony Triumphs

Test run to see how my calf is. Felt good to start, then turned up the pace for 2km and it was poo. Gonna have a few days off running get it sorted.

Friday Mar 28, 2008 #

Trail/terrain running 30:00 [2] 5.0 km (6:00 / km)
ahr:116 max:135 shoes: Asics terrain shoes

Jogging, calf was sore, so I went and hit the bike instead

Cycling warm up/down 20:00 [2] 6.0 km (3:20 / km)
ahr:124 max:144

10 mins warm up, 10 mins cool down

Cycling intervals 40:00 [5] 14.0 km (2:51 / km)
ahr:157 max:178

3 times 10mins hill intervals, standing up on the bike and working hard, getting heart rate as high as possible.

3.20 recovery between each

HRs

1 - 153 ave, 168 max
2 - 162, 173
3 - 169, 178

Sweaty

Strength and conditioning 32:25 [1]

Core session with juniors before breakfast, then lunchtime train back to Stockholm

Thursday Mar 27, 2008 #

Orienteering 55:12 [2] 5.6 km (9:51 / km)
shoes: Integrators

Collecting controls in foot deep snow :)

Wednesday Mar 26, 2008 #

Note
(rest day)

Rest, organised some cool sprint training in Gothenburg centre

Tuesday Mar 25, 2008 #

Strength and conditioning 31:24 [1]

Core session

Orienteering 57:26 [3] ***** 5.75 km (9:59 / km)
spiked:9/10c shoes: Integrators

Orienteering in the snow very slowly! Plus jogging to start and back from where I decided I had had enough

Monday Mar 24, 2008 #

Orienteering race 34:30 [4] ** 7.0 km (4:56 / km)
ahr:160 spiked:13/14c shoes: Integrators

JK Relay, Eridge. Tried to get motivated for this, but was worried about my calf, it was snowing and I was knackered. Really had no energy to chase down anybody, and was literally praying that I wouldn't actually have to race against anybody at any point. Luckily I neither caught anyone or got caught so I was free to bumble around and protect my calf.

Trail/terrain running warm up/down 12:51 [2] 2.0 km (6:26 / km)
shoes: Integrators

Bimbled round the assembly field a bit before my race, and jogged to the tent after.

Note

Flew to Gothenburg with Junior Squad. Loads of snow

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