Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending May 17, 2009:

activity

time

miles

Orienteering

7:32:12

42.81

(10:34)

68.9

(6:34)

107 /

123c

86%

Trail/terrain running

4:23:15

28.46

(9:15)

45.8

(5:45)

Strength and conditioning

25:00

Total

12:20:27

71.27

114.7

107 /

123c

86%

2:32

0:00

» now

Sunday May 17, 2009 #

Note
(rest day)

Late night last night, early morning flying back to Stockholm

Saturday May 16, 2009 #

Trail/terrain running 1:00:00 [2] 10.0 km (6:00 / km)
shoes: 2009 Blue Swoops

Long run from road up to map and back after, plus some jogging between sections

Orienteering 56:00 [4] ***** 8.0 km (7:00 / km)
shoes: 2009 Blue Swoops

Relay training with Scott and Speakey, then a middle distance training with the french team

Friday May 15, 2009 #

Trail/terrain running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: 2009 Blue Swoops

Orienteering 33:40 [3] ***** 5.2 km (6:28 / km)
ahr:137 spiked:13/13c shoes: 2009 Blue Swoops

Middle distance training in hungary. Tough, getting tired

Trail/terrain running warm up/down 16:20 [2] 2.8 km (5:50 / km)
shoes: 2009 Blue Swoops

Orienteering 47:57 [3] ***** 6.5 km (7:23 / km)
ahr:137 spiked:23/24c shoes: 2009 Blue Swoops

Really tough middle training. Hilly, rocky, green. Very tired, walking up the hills. Almost the end of the camp

Thursday May 14, 2009 #

Trail/terrain running warm up/down 21:17 [2] 4.2 km (5:04 / km)
shoes: Black Saucony Triumphs

Orienteering 1:06:07 [3] ***** 10.6 km (6:14 / km)
ahr:145 max:160 spiked:11/13c shoes: 2009 Blue Swoops

Drove northwards to Slovakia for some karstier training near a town called Silica. Cruised round a long distance -style course in some nice beech forest, picking good lines and concentrating on hitting everything spot on (copyright GG 2009)

Trail/terrain running warm up/down 23:00 [2] 4.3 km (5:21 / km)
shoes: 2009 Blue Swoops

Orienteering race 32:26 [4] ***** 5.0 km (6:29 / km)
ahr:151 max:164 spiked:9/12c shoes: 2009 Blue Swoops

Longish short distance after a lunchtime trip to Silica. Started deep in a cave with a frozen mini glacier, and the course was pretty tricky with a few bushy green areas and plenty of nice rocky detail. Ran OK, apart from descending to the 2nd control where I lost concentration and 2 1/2 minutes, and number 9 when I failed to contour round the hill properly and ended in some green, but Doug killed us all with a great run. Tiring day, but some awesome training. (copyright GG 2009)

Wednesday May 13, 2009 #

Trail/terrain running warm up/down 38:57 6.3 km (6:11 / km)
shoes: 2009 Blue Swoops

Warm up trying to get my body up for it, and a longer warm down from the bottom of the hill back up on a windy road with Dan and Oli. Got into quite a good rhythm after a couple of kms and quite enjoyed it.

C • Plagarism! 2

C • Hej, hope ur having fun in ... 1

Orienteering intervals 1:00:00 ***** 8.6 km (6:59 / km)
spiked:14/16c shoes: 2009 Blue Swoops

4x trains down the side of a rocky, holey area, dropping around 500m over the whole course. Still a fair bit of uphill on the first three, but the last train was a plummet with around 300m downhill in about 1.5km. Ran pretty well in places, but generally felt very tired and had to work hard. Some nice detail and a few green areas, mostly pretty fast underfoot, but much more undergrowth than last time we were here in October.

Trail/terrain running warm up/down 33:53 5.9 km (5:45 / km)
shoes: Black Saucony Triumphs

Some warm up (more than oli), some freestyling, and some warmdown.

Orienteering intervals 17:42 [5] ***** 3.6 km (4:55 / km)
spiked:19/20c shoes: Yellow Saucony

2xsprint loops in the forest and park at the cave baths. Well up for a hard session today, got moving and felt alright. Pretty useless map, couldn't get away from Rhodri on the first loop, as he kept arriving just as I found the controls, and soundly beat Oli. Ran good on the second loop too

Tuesday May 12, 2009 #

Trail/terrain running warm up/down 14:13 [2] 2.2 km (6:28 / km)
shoes: Black Saucony Triumphs

Orienteering 1:32:00 [3] ***** 14.5 km (6:21 / km)
ahr:142 spiked:7/11c shoes: 2009 Twisters

Long training at Szelcepuszta. Really nice course with long legs and lots of route choice.

Trail/terrain running 21:39 [2] 4.0 km (5:25 / km)
shoes: Black Saucony Triumphs

Easy jog from the hotel with Oli and Dan

Strength and conditioning 25:00 [1]

Usual

Monday May 11, 2009 #

Trail/terrain running warm up/down 13:56 [2] 2.6 km (5:22 / km)
shoes: Black Saucony Triumphs

Very sluggish warm up after driving across from Budapest to Miskolc

Orienteering 46:20 [3] ***** 6.9 km (6:43 / km)
spiked:11/14c shoes: 2009 Twisters

Easy middle distance training to ease into the training camp.

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