Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Apr 10, 2011:

	activity	#	time	miles		km		+m
	Road/track running	4	3:15:45	23.72	(8:15)	38.17	(5:08)	520
	Trail/terrain running	5	2:40:59	18.01	(8:56)	28.99	(5:33)	525
	Orienteering	5	1:49:37	17.41	(6:18)	28.01	(3:55)	735	20 /	22c	90%
	Running drills / plyometrics	5	42:54	2.58	(16:36)	4.16	(10:19)
	Total	9	8:29:15	61.72	(8:15)	99.33	(5:08)	1780	20 /	22c	90%
averages - sleep:7.9 rhr:48 weight:64kg

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Sunday Apr 10, 2011 #

1 PM

Orienteering race 30:22 **** 6.73 mi (4:31 / mi) +180m 4:10 / mi
ahr:170 max:179 spiked:20/22c slept:8.0 shoes: inov8 oroc 280

(finally) British middle distance champion!

Worth Lodge nr Crawley. Started hard, didn't read the map well to 3rd and lost 55 seconds, otherwise was nailing it. Forest was perfect for me - a little tricky, but fast easy underfoot and good visibility. Not too much climbing too.
Caught Hector at 15 and was good to have the push for the last 10 mins.

Good to finally get that middle title under the belt after 3 silvers (mostly due to OJ).

C • well done GG 6

Trail/terrain running warm up/down 41:28 [2] 7.48 km (5:33 / km) +210m 4:52 / km
shoes: inov8 oroc 280

Saturday Apr 9, 2011 #

7 AM

Trail/terrain running 15:28 [2] 3.21 km (4:49 / km)
slept:8.0 shoes: inov8 road 255

Easy morning jog along the canal. Nervous!

12 PM

Orienteering race 14:36 3.43 km (4:15 / km) +85m 3:47 / km
ahr:173 max:179 shoes: inov8 x talon

Brit sprint champs qualification Uni of Brighton / Sussex. Nice tricky campus course with 29 controls, so loads of changed in direction and dog legs, and tricky flowerbeds / staircases etc. Really fun - loved it until the last few controls up hill into the finish - was struggling to maintain the pace over the last 500m - lack of running training showing itself

Trail/terrain running warm up/down 35:43 [2] 5.62 km (6:21 / km) +120m 5:45 / km
shoes: inov8 x talon

Running drills / plyometrics 4:43 [1] 0.44 km (10:43 / km)

2 PM

Orienteering race 14:18 3.46 km (4:08 / km) +70m 3:45 / km
ahr:176 max:185 shoes: inov8 x talon

Not long to recover in between the races, about 70 minutes between cool down end and warm up start. Had a stitch during the WU but was fine at the start. Saw Kris 'wobble' a bit out of the start, turns out he was going to number 1, so I almost ran straight past it!
Apart from that started really well, and at number 17 (after 8 minutes), I had a 24 second lead! Then the orienteering got less intense, and it became more 50-50 route choices and stretching the legs out which unfortunately suited my competitors more than my tired not-enough-running-training legs. I held the lead until number 23 (1 minute from the end), but then lost 9 seconds to Murray over the last 300m or so! Looking at splits etc, I seem to have made pretty good choices except for number 21, where I was catching Yvette and lost 15s to Murray going right instead of left.
Considering 10 weeks ago I could barely walk, and 2 months ago I was doing 2 minutes of running each day, I am pretty happy!

Highest I have seen my HR in years!

Really happy to see Murray winning, and Ralph on the podium for the first time :)

Final routegadget
http://www.southdowns-orienteers.org.uk/routegadge...

Trail/terrain running warm up/down 37:31 [2] 6.78 km (5:32 / km) +105m 5:08 / km
shoes: inov8 x talon

Running drills / plyometrics 6:14 [1] 0.61 km (10:13 / km)

Friday Apr 8, 2011 #

2 PM

Road/track running warm up/down 41:07 [2] 8.05 km (5:06 / km) +100m 4:49 / km
shoes: inov8 road 255

Jogging before between and after, mostly with BJ, some with Gareth

Running drills / plyometrics 3:35 [1] 0.53 km (6:46 / km)
shoes: inov8 road 255

5 times 50m strides

Orienteering 15:55 3.77 km (4:13 / km) +150m 3:31 / km
shoes: inov8 road 255

Bloody hilly sprint training to sharpen before British champs. Running 3 courses on Guildford planned by Gareth. Was running steady, but the heat and the climb took their toll and it was tough on the last one.

Thursday Apr 7, 2011 #

Note
(rest day)

Lots to do - packing everything, submitting assignment, books to library, collect Ralpac, buy lunch, drive to Surrey, unpack everything, sort life out.

Wednesday Apr 6, 2011 #

11 AM

Road/track running 1:09:25 [2] 12.35 km (5:37 / km) +300m 5:01 / km
ahr:124 max:142 rhr:47 slept:7.0 weight:63.3kg shoes: inov8 road 255

Terrible night sleep - guts not happy then couldn't get back to sleep.

Nice easy 30 with Yvette

Running drills / plyometrics 23:29 [1] 1.88 km (12:29 / km)
shoes: inov8 road 255

Normal compact drills session with Yvette by a cricket pitch

Tuesday Apr 5, 2011 #

11 AM

Trail/terrain running 30:49 [2] 5.9 km (5:13 / km) +90m 4:51 / km
ahr:119 max:134 rhr:48 slept:8.5 shoes: inov8 road 255

HRV 76 - getting more sensible

Very very easy jog up Porter, little loop of Gardens to finish.

7 PM

Orienteering 34:26 [2] 6.52 km (5:17 / km) +250m 4:26 / km
ahr:128 max:146 shoes: inov8 flite black

Sprintervals map memory exercise with Bommy T, just cruising round but that made it challenging.

Road/track running 35:53 [2] 6.28 km (5:43 / km) +100m 5:18 / km
shoes: inov8 flite black

Monday Apr 4, 2011 #

2 PM

Road/track running race 8:52 3.0 km (2:57 / km)
ahr:168 max:179 slept:8.0 weight:64.7kg shoes: inov8 road 233

Varsity athletics 3km.
Cruised first 2km in 6:00, then went to the front for 400m, then Ralph came past and I couldn't follow him. Ran 8:51.8 to his 8:47.6. Pretty happy to be 2nd in that time, felt pretty good and lots of room for improvement before the summer, and good to see Ralph running fast.

Road/track running warm up/down 40:28 [2] 8.49 km (4:46 / km) +20m 4:43 / km
shoes: inov8 road 255

Running drills / plyometrics 4:53 [1] 0.7 km (6:59 / km)
shoes: inov8 road 255

drills and strides as part of warm up

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