Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Aug 29, 2010:

activity	#	time	miles		km		+m
Trail/terrain running	8	7:55:36	54.09	(8:48)	87.05	(5:28)	1585
Orienteering	2	2:14:41	13.39	(10:03)	21.55	(6:15)	540
Road/track running	2	1:23:54	12.05	(6:58)	19.4	(4:19)
Total	11	11:34:11	79.54	(8:44)	128.0	(5:25)	2125

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Sunday Aug 29, 2010 #

10 AM

Trail/terrain running intervals 1:11:42 17.9 km (4:00 / km) +80m 3:55 / km
ahr:146 max:165 shoes: New balance 828

3 times 10 minute efforts on mainly flat (wet) forest roads (covering about 2.9km each)
5 times 8 second sprints to finish.

5 PM

Trail/terrain running 37:54 [2] 7.8 km (4:52 / km) +70m 4:39 / km
shoes: New balance 828

Random easy run with Nick in the rain on the way to Arlanda

Saturday Aug 28, 2010 #

11 AM

Orienteering race 1:09:07 12.35 km (5:36 / km) +220m 5:08 / km
shoes: inov8 oroc 280

SM long qualification near Karlstad. Ran fast, but not always in the right direction. Didn't qualify by 6 seconds. Could make excuses about an early start or tough heat etc... but at the end of the day I made too many mistakes and I just didn't care that much...

Trail/terrain running warm up/down 30:28 6.45 km (4:43 / km) +120m 4:19 / km
shoes: inov8 oroc 280

6 PM

Trail/terrain running 55:16 [2] 11.7 km (4:43 / km) +50m 4:37 / km
shoes: New balance 828

Recovery run around forest roads to north of Karlstad from the hotel with Nick

Friday Aug 27, 2010 #

Road/track running 37:00 [2] 7.4 km (5:00 / km)
shoes: New balance 828

Easy run with Linus L

11 AM

Orienteering 1:05:34 9.2 km (7:08 / km) +320m 6:04 / km
shoes: inov8 x talon

SM long training on the next map over. Pretty rocky slopes - not always fun! But lovely open forest on top. Includes some warm up and cool down.

Thursday Aug 26, 2010 #

5 PM

Road/track running 46:54 12.0 km (3:55 / km)
shoes: New balance 828

Long travel from Jonn Are's cabin to Karlstad via Oslo airport. Went out for a run from the hotel along the river and felt awesome. Threw in some cheeky sprints on the way back too (10 times 6 seconds)

Wednesday Aug 25, 2010 #

1 PM

Trail/terrain running 41:00 8.9 km (4:36 / km) +70m 4:26 / km
shoes: New balance 828

Easy run on dirt roads from the cabin

6 PM

Trail/terrain running intervals 1:10:43 16.8 km (4:13 / km) +95m 4:06 / km
shoes: New balance 828

6 times 1500m on undulating dirt road from Jonn Are's cabin with good warm up and cool down and 90 secs recovery. Attempted to run at just below threshold, but the hillyness meant I tipped over a few times.

Tuesday Aug 24, 2010 #

10 AM

Trail/terrain running 1:07:05 8.0 km (8:23 / km) +400m 6:43 / km
shoes: inov8 x talon

Run up to Prekestolen (Pulpit Rock) and back in the pissing rain. Zero visibility, so got up there and could only see 20m out of the 600m drop off the edge of the rock - probably a good thing! Half of the run seemed to be through a river, and even up a waterfall at one point. Funny watching the 'tourists' - some taking their shoes and socks off to go through the 'wet' parts.

Monday Aug 23, 2010 #

2 PM

Trail/terrain running 1:41:28 9.5 km (10:41 / km) +700m 7:48 / km
shoes: inov8 x talon

Run out to Kjaregbolten (the famous rock stuck between 2 cliffs about 1000m above the fjord below) with Pinky. As usual didn't pay to park in the 'official' car park, and then tried to guess how to get there not using the proper footpath. Basically red lined it over a huge mountain, then got stuck descending into the next valley, which was basically 200m down and 50m horizontally. Scrambled and slid and almost died a few times but got down eventually 30 minutes later.
Nice rock.
Went back the 'normal' way.

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