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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Mar 29, 2015:

activity # timemileskm+m
  Orienteering6 3:54:00 19.88(11:46) 32.0(7:19)
  Road/track running4 1:26:00 9.88(8:42) 15.9(5:25)
  Trail/terrain running3 1:15:00 9.01(8:19) 14.5(5:10)
  Total7 6:35:00 38.77(10:11) 62.4(6:20)

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MoTuWeThFrSaSu

Sunday Mar 29, 2015 #

10 AM

Orienteering 40:00 intensity: (2:00 @1) + (23:00 @2) + (15:00 @3) 5.5 km (7:16 / km)

Great Tower middle training. Cruising. One mistake, misread the height on a slope

Trail/terrain running warm up/down 17:00 intensity: (16:00 @1) + (1:00 @2) 2.5 km (6:48 / km)

2 PM

Road/track running warm up/down 12:00 intensity: (5:00 @1) + (6:00 @2) + (1:00 @3) 2.0 km (6:00 / km)

Orienteering 15:00 intensity: (6:00 @3) + (9:00 @4) 2.1 km (7:09 / km)

Was really looking forward to this session - training on Blakeholme with SI etc. Started off into the 'green' section, fell into a chest deep marsh, was going ok apart from a 30s wobble on one control.

Then I came into the open area to find Spongey covered in blood....
Walked back with him to the car, got him cleaned up a bit then drove home via Kendal hospital. Unexpected, but a good bonding session!

Saturday Mar 28, 2015 #

10 AM

Orienteering intervals 37:00 intensity: (1:00 @1) + (1:00 @2) + (10:00 @3) + (20:00 @4) + (5:00 @5) 4.8 km (7:42 / km)

Rusland Beeches. Trains with Spongey, Kris, James and Dave. Steep, stoney and slippery. Really technical too. Not perfect, but quite good in general. Hard to not work hard!

Road/track running warm up/down 24:00 intensity: (17:00 @1) + (7:00 @2) 4.3 km (5:35 / km)

3 PM

Orienteering 48:00 intensity: (1:00 @1) + (18:00 @2) + (24:00 @3) + (5:00 @4) 6.8 km (7:04 / km)

Long training on Haverthwaite. Really good performance. Cruising round, but reading the routes and details well. Poor route to 3.

http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Road/track running warm up/down 22:00 intensity: (20:00 @1) + (2:00 @2) 3.6 km (6:07 / km)

Friday Mar 27, 2015 #

5 PM

Orienteering 26:00 intensity: (4:00 @1) + (9:00 @2) + (13:00 @3) 3.8 km (6:51 / km)

Short training on Dockney Parrock. Not focusing until Spongey caught me, then better and finished ahead

Road/track running warm up/down 28:00 intensity: (21:00 @1) + (7:00 @2) 6.0 km (4:40 / km)

Thursday Mar 26, 2015 #

11 AM

Trail/terrain running 46:00 intensity: (6:00 @1) + (29:00 @2) + (11:00 @3) 10.1 km (4:33 / km)

Strathallan usual loop

Wednesday Mar 25, 2015 #

Note

All maps with notes from Madrid training camp uploaded here http://maps.fvo.org.uk/index.php?user=grahamgristw...
C • Training camp 3
7 PM

Orienteering 1:08:00 intensity: (5:00 @1) + (20:00 @2) + (19:00 @3) + (21:00 @4) + (3:00 @5) 9.0 km (7:33 / km)

Stealth night-o head to head with Spongey at Fairy Knowe. Mostly very good, and tough!

Trail/terrain running 12:00 [1] 1.9 km (6:19 / km)

Tuesday Mar 24, 2015 #

Note
(rest day)

Still run down after camp. Nice day so went surveying for most of it

Monday Mar 23, 2015 #

Note
(rest day)

Well need rest day - late home last night

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