Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending May 3, 2009:

activity

time

miles

Orienteering

5:13:31

30.57

(10:15)

49.2

(6:22)

71 /

82c

86%

Trail/terrain running

4:10:54

29.89

(8:24)

48.1

(5:13)

Strength and conditioning

30:00

Total

9:54:25

60.46

97.3

71 /

82c

86%

2:45

0:00

» now

Sunday May 3, 2009 #

Trail/terrain running warm up/down 34:20 6.3 km (5:27 / km)
shoes: 2009 Twisters

Long run the start, then some slow jogging after with Nick and the champ

Orienteering race 1:38:01 [5] ***** 18.4 km (5:20 / km)
spiked:26/32c shoes: 2009 Twisters

British Long Distance champs. Was feeling confident before the race. Proceeded to lose 2 1/2 minutes on the first two controls. That gave me a much needed slap and I ran quite well for most of the race after that. I knew with such a start it was going to be hard to get the result I wanted, but as it turned out most people had problems at some point or other. I also lost about 2 minutes in the 'pitted area of death' at the north of the map, missing the 19th and the 21st. It was here that Oli sneaked in front, and despite a storming last loop I couldn't close the gap on the master, so Oli took his 3rd straight title by a frustrating 13 seconds! Impressive.
Took a lot of positives out though - my shape is pretty good, I won a lot of the longer legs and climbing legs, and I had a lot of fastest splits in the last part of the course after 90 minutes running.

Next year!

Saturday May 2, 2009 #

Trail/terrain running warm up/down 36:40 6.9 km (5:19 / km)
shoes: 2009 Blue Swoops

Long run to start and back from finish!

Orienteering 29:07 [3] ***** 4.8 km (6:04 / km)
spiked:17/18c shoes: 2009 Blue Swoops

Middle distance in Forest of Dean. Same course as FCC final. Cruised round in prep for tomorrow.

Friday May 1, 2009 #

Trail/terrain running intervals 1:05:00 14.0 km (4:39 / km)
shoes: Black Saucony Triumphs

Trail intervals from home with JAM

3km warm up, then 5 times 1km on LL trails so bit hilly in about 3.20 with 1 min recovery, then some jogging. Down to the track for 5 times 200m in 29-30 with 1 min recovery. Some more jogging then a stretch in the sun

Nice

Thursday Apr 30, 2009 #

Trail/terrain running 32:53 [2] 4.6 km (7:09 / km)
shoes: 2009 Twisters

Jogging before and after and hanging a loop

Orienteering intervals 44:19 [5] ***** 6.2 km (7:09 / km)
ahr:155 max:169 spiked:10/14c shoes: 2009 Twisters

Morning training out in the 'bermuda triangle' north of stockholm
Rock hard technical training. Each hung a loop, then mass started round the loops, so each had advantage on one loop. Ran well on 2 (including the one i hung), but rubbish on the other. Couldn't really get HR up, partly due to terrain

Trail/terrain running 34:20 [3] 7.4 km (4:38 / km)
shoes: Black Saucony Triumphs

Was nobody at club training so had a nice run ending at the gym

Strength and conditioning 30:00 [1]

usual

Wednesday Apr 29, 2009 #

Trail/terrain running 24:00 [2] 4.0 km (6:00 / km)
shoes: Black Saucony Triumphs

Jogged round the controls for tonights race and put some posts out. Going to be nice *

*it was nice, good weather, enjoyed by all
only problem was SI timing - damn complicated, all data gone to smarter people to extract results :)
i'll stick to course planning and leave the geeking to others

Tuesday Apr 28, 2009 #

Note

Knackered after a good tough training camp. Never sleep enough on the overnight ferries. Nice easy day today, and easy week this week. Want to be in shape for sunday!

Note

Mmmmmm massage

Monday Apr 27, 2009 #

Orienteering 1:06:34 [2] ***** 8.9 km (7:29 / km)
ahr:128 max:145 spiked:18/18c shoes: Asics terrain shoes

REALLY slow middle distance relevant training. Started with some line - o, then took some controls. Legs still bit tired

Trail/terrain running warm up/down 23:41 [2] 4.9 km (4:50 / km)
shoes: Asics terrain shoes

Orienteering 1:15:30 [4] ***** 10.9 km (6:56 / km)
ahr:143 max:160 shoes: Asics terrain shoes

Last training, 1:15,000 long relevant. First 2/3 of an old WRE course from 2007. Tried to push it, but had really hard time getting HR up. Thought I was doing ok, but on analysis lost time in a few places. Good to train on 15 scale map though - NOC is going to be tricky.

Overnight ferry home.

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