Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Jul 26, 2009:

activity

time

miles

Trail/terrain running

5:39:16

41.26

(8:13)

66.4

(5:07)

Orienteering

1:53:30

11.56

(9:49)

18.6

(6:06)

Road/track running

1:35:02

11.99

(7:55)

19.3

(4:55)

Strength and conditioning

1:25:00

Total

10:32:48

64.81

104.3

averages - weight:62.3kg

2:14

0:00

» now

Sunday Jul 26, 2009 #

Trail/terrain running intervals 1:05:52 12.5 km (5:16 / km)
shoes: inov8 o shoe prototype

Foxdals in Elfvik, all in terrain. 10 times 3 min 1 min recovery. Felt rubbish to start, but was doing ok for the session. Ran 555 - 672 metres in each of the reps depending on terrain type and hillyness.

Trail/terrain running 36:43 [3] 7.7 km (4:46 / km)
shoes: Triumph 6

Talking shit with Emil. Run from home around Rudboda

Strength and conditioning 20:00 [1]

Core, back, achilles with Emil and Jam

Saturday Jul 25, 2009 #

Road/track running warm up/down 9:12 [3] 2.0 km (4:36 / km)
shoes: Triumph 6

Orienteering 1:04:46 [3] 9.3 km (6:58 / km)
weight:62.3kg shoes: inov8 o shoe prototype

Training on Kärsö. Quite nice, biggish island on west of Stockholm. Not run there before. Tougher than I thought, bit tired after - didn't sleep so well last night for some reason.

Road/track running warm up/down 21:30 [2] 3.7 km (5:49 / km)
shoes: inov8 f-lite

Orienteering 23:36 [4] 4.4 km (5:22 / km)
shoes: inov8 f-lite

Sprint training on Naset. Interesting course but overlong. Most of the controls placed hard - and only tapes made it double hard. Spent 2 minutes looking for one tape - ran past it a couple of times. Jack did 21 mins

Friday Jul 24, 2009 #

Road/track running warm up/down 1:04:20 13.6 km (4:44 / km)
weight:62.3kg shoes: Triumph 6

Jogging to track, and then after to Torsvik (via Jack's house) to collect my car.

6 times 1km at Vallen track with Jack. Bit miserable and had been raining, so track was a tiny bit slippy, but not too bad. Less windy than last time

Ran 3.07, 3.04 , 3.04, 3.05, 3.04, 3.03 off 90 seconds.
First 4 felt comfortable, last 2 were a bit harder. Legs felt great but lungs were working hard, especially last couple.

Pretty happy with that session though :)

C • Impressive 1

Note

Check out the new shoes here http://twitpic.com/photos/oneandonlygg

C • oooo 3

Trail/terrain running 50:09 [3] 11.4 km (4:24 / km)
shoes: Triumph 6

Out round Elfvik

Strength and conditioning 20:00 [1]

Achilles, core and back

Thursday Jul 23, 2009 #

Note
(rest day)

Flew back to Sweden

Wednesday Jul 22, 2009 #

Trail/terrain running 48:58 [3] 11.2 km (4:22 / km)
shoes: Triumph 6

Loop round common
Getting there

Strength and conditioning 15:00 [1]

Core plus some stretching in the sun

Trail/terrain running warm up/down 26:44 [2] 4.6 km (5:49 / km)
shoes: Triumph 6

Easy with major :)

Orienteering 25:08 [4] 4.9 km (5:08 / km)
shoes: inov8 o shoe prototype

Long Valley evening event. Crap photocopy map, two controls in the wrong place, head high bracken in places :)

Was still a laugh though. Lovely woods when the bracken is down. Higher tempo for the first time since sickness.

New Inov-8 o shoes first run out
Good and bad points, but in general pretty positive, although I only wore them for 25 minutes :)

C • The usual 3

Tuesday Jul 21, 2009 #

Trail/terrain running 1:00:00 [2] 7.7 km (7:48 / km)
shoes: Triumph 6

Run on Common with mum. Taught her intervals today

Strength and conditioning 20:00 [1]

Core and achilles

Note

Watched Burn After Reading again - enjoyed it more this time than first time round.
Also went to see Public Enemies - not as good as I was hoping

Monday Jul 20, 2009 #

Trail/terrain running 50:50 [3] 11.3 km (4:30 / km)
shoes: Triumph 6

That felt a bit better. Up canal to Goldsworth Park, around the lake, then all the way along the common the Bleak Sands and back the usual way across the Wheatcheaf

Strength and conditioning 10:00 [1]

Note

Down in Somerset visiting the grandparents

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