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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Jul 26, 2015:

activity # timemileskm+m
  Trail/terrain running4 2:40:00 20.26(7:54) 32.6(4:54) 670
  Orienteering2 1:23:00 7.64(10:52) 12.3(6:45)
  Road/track running2 1:23:00 11.56(7:11) 18.6(4:28)
  Total6 5:26:00 39.46(8:16) 63.5(5:08) 670

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MoTuWeThFrSaSu

Sunday Jul 26, 2015 #

6 PM

Orienteering 46:00 intensity: (22:00 @2) + (15:00 @3) + (8:00 @4) + (1:00 @5) 7.6 km (6:03 / km)

Middle/relay training - few bits at race pace

Trail/terrain running warm up/down 27:00 intensity: (17:00 @1) + (10:00 @2) 5.4 km (5:00 / km)

Saturday Jul 25, 2015 #

5 PM

Road/track running 35:00 intensity: (33:00 @1) + (2:00 @2) 7.5 km (4:40 / km)

Easy jogging with F from the GB WOC accommodation

Friday Jul 24, 2015 #

Note

WOC 2015 process-

1) Move to Scotland - check
2) Spend lots of time in WOC relevant terrain - check
3) Improve world ranking sufficiently to be in start group 1 or 2 - check
4) Get selected for middle, long and relay - check
5) Get into best possible physical shape - new pb on test run - check
6) Perform well at WOC - tbc

Note

Nice Friday night out in Glasgow, watching the miler's meet and 'coaching' F and then Murray to 5000m pbs!
11 AM

Trail/terrain running hills (GG Alva uphill test run) 1:04:00 intensity: (18:00 @1) + (15:00 @2) + (9:00 @3) + (2:00 @4) + (20:00 @5) 13.5 km (4:44 / km) +670m 3:48 / km

Alva uphill test run.

http://www.attackpoint.org/racesplits.jsp/race_134...

New world record. Tough and painful session - sufferfest! Still not completely 100% after last weekend - quite a bit of gunk came out, but feel good after.

Really good conditions - 16 degrees, calm and dry. No gates open.
C • Impressive! 5

Men - Splits

Thursday Jul 23, 2015 #

5 PM

Road/track running (BoA Glen Road loop) 48:00 intensity: (5:00 @1) + (33:00 @2) + (10:00 @3) 11.1 km (4:19 / km)

Standard loop. Great evening after a pretty lousy day!

Wednesday Jul 22, 2015 #

7 PM

Orienteering 37:00 intensity: (8:00 @2) + (20:00 @3) + (9:00 @4) 4.7 km (7:52 / km)

Last stealth-o of the season, and possibly the best!
Old school map, and just a photocopy/scan, so really hard to read, but what great terrain!

Trail/terrain running 21:00 intensity: (16:00 @1) + (5:00 @2) 3.5 km (6:00 / km)

Tuesday Jul 21, 2015 #

Trail/terrain running 48:00 intensity: (10:00 @1) + (34:00 @2) + (4:00 @3) 10.2 km (4:42 / km)

Easy from home - swampy!

Monday Jul 20, 2015 #

Note
(rest day)

Scheduled rest day

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