Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending May 4, 2008:

activity

time

miles

Orienteering

6:52:17

44.3

(9:18)

71.3

(5:47)

196 /

204c

96%

Trail/terrain running

4:48:12

31.57

(9:08)

50.8

(5:40)

Strength and conditioning

34:00

Total

12:14:29

75.87

122.1

196 /

204c

96%

2:13

0:00

» now

Sunday May 4, 2008 #

Orienteering 31:00 [4] ***** 5.8 km (5:21 / km)
ahr:154 spiked:12/13c shoes: Innov8s

Pairs training with Scott, taking different routes etc...

Orienteering 23:00 [3] ***** 3.5 km (6:34 / km)
ahr:142 max:159 spiked:9/9c shoes: Innov8s

Last part of course individually. Trickiest, hilliest, lowest visibility terrain of the week, quite difficult.

Trail/terrain running warm up/down 12:03 [2] 2.0 km (6:02 / km)
shoes: Innov8s

Trail/terrain running 10:48 [2] 2.0 km (5:24 / km)
shoes: Asics terrain shoes

Jogging between sections and back to car

Orienteering 17:27 [3] ***** 3.0 km (5:49 / km)
shoes: Asics terrain shoes

Three sections of line orienteering.

Orienteering 14:23 [3] ***** 2.5 km (5:45 / km)
spiked:5/5c shoes: Asics terrain shoes

Map memory exercise - hanging and collecting

Orienteering race 10:23 [4] ***** 2.0 km (5:12 / km)
spiked:6/6c shoes: Asics terrain shoes

Two short races with Jamie and Rachel

Note

200 controls for the week!

Saturday May 3, 2008 #

Orienteering 1:05:14 [3] ***** 11.2 km (5:49 / km)
ahr:139 max:152 spiked:22/23c shoes: Asics terrain shoes

Longer training, quite slow. Generally pretty easy at lower speeds, maybe missed 15 seconds. Bushier stuff can be a bit trickier.

Orienteering race 18:28 [5] ***** 4.0 km (4:37 / km)
ahr:162 max:173 spiked:15/15c shoes: Innov8s

'Short' race around a more urban 'forest park' on outskirts of Riga. Very fast, very bushy in places, but shapes pretty obvious and lots of paths. Scotia ran 18.38, Jamie missed a bit in the green. Felt pretty sluggish - slow to get started today. Scott took 15 seconds on me by 2nd control

Trail/terrain running warm up/down 33:43 [2] 5.5 km (6:08 / km)
ahr:120 shoes: Innov8s

Jogging before trying to get legs working, collecting some controls after with Jamie

Friday May 2, 2008 #

Orienteering 42:18 [4] ***** 8.2 km (5:10 / km)
ahr:151 max:172 spiked:17/18c shoes: Asics terrain shoes

Slightly faster training in bigger dunes. Some vague flat areas, but also some 20-30m dunes and some marshy areas. Pushed the last km quite hard when I caught Scotia.

Trail/terrain running warm up/down 14:18 [2] 2.8 km (5:06 / km)
shoes: Asics terrain shoes

Jogging before and after - back to cabins again

Trail/terrain running 21:30 [2] 3.5 km (6:09 / km)
ahr:126 shoes: Innov8s

Jogging before, between sections, then collecting some controls after

Orienteering 5:30 [3] ***** 1.0 km (5:30 / km)
ahr:136 max:148 shoes: Innov8s

Line course

Orienteering race 10:42 [5] ***** 2.4 km (4:27 / km)
ahr:162 max:169 spiked:7/7c shoes: Innov8s

Gaffled head to head race with Scotia and Olav Lundanes. Both had shorted early on, so was chasing, caught Scott up but not Olav

Orienteering race 9:57 [5] ***** 2.4 km (4:09 / km)
ahr:169 max:180 spiked:10/10c shoes: Innov8s

Hunting start with Scotia, then Olav, then me, then Norberg and Jamie. Lightning fast terrain with great visibility. Caught Olav and Scott about 20-30 secs, got within a few seconds, then we had a gaffled last loop, and I couldn't quite get into the sprint finish.

Thursday May 1, 2008 #

Note

Travelling to Riga - early morning flight

Orienteering 59:25 [3] ***** 9.3 km (6:23 / km)
ahr:140 spiked:23/25c shoes: Innov8s

Easy training to ease into Latvian maps and training camp. Beautiful sand dunes, pretty fast but vague and bushy in places. Got a pine needle in my eye which pissed me off for 20 minutes or so.

Saw an elk in the marsh :)

Trail/terrain running warm up/down 13:30 [2] 2.5 km (5:24 / km)
shoes: Innov8s

Some jogging before down to the beach, then running back to the cabins after training

Wednesday Apr 30, 2008 #

Orienteering 1:12:00 [3] ***** 9.5 km (7:35 / km)
ahr:143 max:159 spiked:20/22c shoes: Innov8s

Tech training Rydbo / Täljö. Caught the train out to the forest in beautiful sunshine. Quite tough running, lots of fallen trees, branches on the ground etc... Pretty nice training though. Will put the map on my website along with yesterdays maps.

Trail/terrain running 27:00 [3] 4.5 km (6:00 / km)
shoes: Blue Saucony Triumphs

Little jog with Liis round my garden

Strength and conditioning 34:00 [1]

Tuesday Apr 29, 2008 #

Trail/terrain running 1:00:50 [3] 10.0 km (6:05 / km)
ahr:124 max:147 shoes: Innov8s

Jogging to Sticklinge with Liis, then each hanging a few controls, then jogging back afterwards. Beautiful day!

Orienteering 14:45 [4] ***** 3.0 km (4:55 / km)
ahr:151 max:164 spiked:29/29c shoes: Innov8s

Sprint training on brand new 1:2000 map of Sticklinge. It's a bit strange doing a training when you a) made the map, b) planned the course, c) put out a third of the controls.
Still was really fun trying to do high speed orienteering on a 1:2000 map, everything comes up so fast and it is hard to plan ahead. Would have been criminal to miss any of the controls, but twice I took a couple of stupid route choices.

Orienteering race 17:45 [5] ***** 3.5 km (5:04 / km)
ahr:172 max:181 spiked:21/22c shoes: Innov8s

Club sprint champs. I won, but I had the slight advantage that I made the map..... Was a really nice course though, but slightly on the long side. Really tricky for a sprint race as well - technically very detailed hill top with many features and lots of wiggles.

Trail/terrain running 34:30 [3] 5.0 km (6:54 / km)
shoes: Blue Saucony Triumphs

Jogging to sprint race, then some warm up and strides, bit of jogging and taking some pictures after.

Monday Apr 28, 2008 #

Trail/terrain running 1:00:00 [3] 13.0 km (4:37 / km)
shoes: Asics terrain shoes

Run with Martin from Boson round 10km trail then a bit extra

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