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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Jan 24, 2016:

activity # timemileskm+m
  Trail/terrain running6 5:58:00 44.43(8:03) 71.5(5:00) 1250
  Road/track running6 2:31:00 18.02(8:23) 29.0(5:12)
  Orienteering3 2:24:00 12.49(11:32) 20.1(7:10) 810
  Swimming3 1:41:00
  Strength and conditioning3 1:30:00
  Running drills / plyometrics1 30:00
  Total16 14:34:00 74.94 120.6 2060
  [1-5]15 12:34:00

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MoTuWeThFrSaSu

Sunday Jan 24, 2016 #

8 AM

Road/track running 55:00 [1] 10.7 km (5:08 / km)

Morning jog with F around Caleta de Fuste.
6 PM

Trail/terrain running 1:08:00 intensity: (1:01:00 @1) + (7:00 @2) 14.6 km (4:39 / km)

Evening jog around Caleta de Fuste. Tired from a long day touristing.

Saturday Jan 23, 2016 #

8 AM

Strength and conditioning 30:00 [0]

That's it for today

Friday Jan 22, 2016 #

10 AM

Trail/terrain running 1:31:00 intensity: (55:00 @1) + (34:00 @2) + (2:00 @3) 14.0 km (6:30 / km) +1000m 4:47 / km

Easy run up and down Pico de las Nieves (highest point on the island). Quite steep at times.
6 PM

Road/track running 30:00 [1] 6.0 km (5:00 / km)

Easy jog along the seafront in Maspalomas. Body feeling pretty tired now.

Thursday Jan 21, 2016 #

8 AM

Road/track running 17:00 [1] 3.0 km (5:40 / km)

Strength and conditioning 30:00 [0]

12 PM

Swimming 27:00 [2]

5 PM

Trail/terrain running intervals 1:21:00 intensity: (26:00 @1) + (11:00 @2) + (6:00 @3) + (33:00 @4) + (5:00 @5) 20.2 km (4:01 / km) +250m 3:47 / km

Fartlek with Vojtech on gravel road north of Maspalomas. 45mins of 2 minute fast, 1 minute cruise. 8*2 mins 'uphill' and then 7*2 mins 'downhill'.

Some easy strides during the cool down.

Wednesday Jan 20, 2016 #

11 AM

Orienteering 59:00 intensity: (21:00 @1) + (36:00 @2) + (2:00 @3) 6.7 km (8:48 / km) +460m 6:33 / km

Tamadaba (map from 1990 - held up pretty well). Tough but good terrain

Trail/terrain running warm up/down 28:00 [1] 3.9 km (7:11 / km)

Big climb up to the start!
4 PM

Orienteering 43:00 intensity: (2:00 @1) + (31:00 @2) + (10:00 @3) 6.4 km (6:43 / km) +350m 5:17 / km

'Updated' bit of Tamadaba. Could still do with a bit more updating, but faster running than the morning.

Trail/terrain running warm up/down 18:00 [1] 3.3 km (5:27 / km)

Tuesday Jan 19, 2016 #

8 AM

Road/track running 17:00 [1] 3.0 km (5:40 / km)

Morning jog
C • GC 2

Running drills / plyometrics 30:00 [0]

This aggravated my hip slightly.
11 AM

Trail/terrain running hills 1:12:00 intensity: (38:00 @1) + (6:00 @2) + (3:00 @3) + (6:00 @4) + (19:00 @5) 15.5 km (4:39 / km)

30mins Kenyan hills on a dirt road. Not much grip in my trainers, but hip felt fine during. Really warm in the blazing sun.
6 PM

Swimming 33:00 [2]

Monday Jan 18, 2016 #

8 AM

Road/track running 16:00 [1] 3.0 km (5:20 / km)

Morning jog

Strength and conditioning 30:00 [0]

11 AM

Orienteering 42:00 intensity: (40:00 @2) + (2:00 @3) 7.0 km (6:00 / km)

"Orienteering" in Maspalomas Dunes on a Lidar map. Quite fun.

Road/track running warm up/down 16:00 intensity: (13:00 @1) + (3:00 @2) 3.3 km (4:51 / km)

6 PM

Swimming 41:00 [2]

9 PM

Note

Evening stretch

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