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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Apr 24, 2016:

activity # timemileskm+m
  Surveying2 8:45:00
  Trail/terrain running8 8:14:00 47.6(10:23) 76.6(6:27) 2300
  Orienteering3 1:10:00 8.7(8:03) 14.0(5:00)
  Strength and conditioning1 1:00:00
  Road/track running1 59:00 8.26(7:08) 13.3(4:26) 200
  Total11 20:08:00 64.56 103.9 2500
  [1-5]9 10:17:00

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MoTuWeThFrSaSu

Sunday Apr 24, 2016 #

Note

Scottish Spring Middle Distance.

Generally went very well. In retrospect I shouldn't have used the 2 control sites where I wasn't 100% sure about the map quality - one was fine, but one caused a few problems.

Happy to catch so many people out. Up early hanging/waking controls up. Collected some as well. Long tiring stressful day, got home about 10pm.

Lots of nice comments on AP - mostly about the terrain and weather, but some about the courses!
C • Stressful 3
7 AM

Trail/terrain running 53:00 [1] 6.3 km (8:25 / km)

Out 70 mins
5 PM

Trail/terrain running 26:00 [1] 3.1 km (8:23 / km)

Saturday Apr 23, 2016 #

Note

JOK Chasing Sprint. Won the prologue narrowly, and had plenty of sights of Spongey and Jonny behind me in the chase, but luckily I had enough to pull away in the second half for the win - first flying pig as a senior!
11 AM

Orienteering race 18:00 intensity: (5:00 @3) + (13:00 @4) 3.5 km (5:09 / km)

Trail/terrain running warm up/down 23:00 intensity: (16:00 @1) + (7:00 @2) 4.6 km (5:00 / km)

2 PM

Orienteering race 21:00 intensity: (1:00 @3) + (12:00 @4) + (8:00 @5) 4.1 km (5:07 / km)

Trail/terrain running warm up/down 43:00 intensity: (28:00 @1) + (11:00 @2) + (4:00 @3) 7.6 km (5:39 / km)

Friday Apr 22, 2016 #

Note

Hanging controls for Sunday.
7 PM

Trail/terrain running 1:09:00 [1] 8.2 km (8:25 / km)

Actually out 2h

Thursday Apr 21, 2016 #

11 AM

Trail/terrain running hills 2:05:00 intensity: (23:00 @1) + (28:00 @2) + (22:00 @3) + (40:00 @4) + (12:00 @5) 18.3 km (6:50 / km) +1750m 4:37 / km

Did it. 3 reps up The Law. One of the toughest sessions I have ever run. Awesome conditions. Descended a bit too quick after the first one, so the legs were screaming on the second rep, but felt better on the third and even managed a 'sprint' finish.

Each rep 1.6km with 450m climb.

Cooled down with a jaunt over Ben Cleuch and Ben Ever.



C • Respect 9

Wednesday Apr 20, 2016 #

10 AM

Surveying 4:45:00 [0]

Heard more people talking Polish than Scottish
6 PM

Orienteering 31:00 intensity: (16:00 @3) + (15:00 @4) 6.4 km (4:51 / km)

Barr Wood green course. Nice little run around. Cracking day.

Trail/terrain running 1:02:00 intensity: (41:00 @1) + (21:00 @2) 8.7 km (7:08 / km)

Hanging, coaching and collecting.

Tuesday Apr 19, 2016 #

11 AM

Trail/terrain running 1:33:00 intensity: (6:00 @0) + (45:00 @1) + (36:00 @2) + (6:00 @3) 19.8 km (4:42 / km) +550m 4:07 / km

Hilly run from home. Darn Walk, Mine Woods, Hermitage Woods, lower Dumyat, Sherrifmuir, monument, Hydro, home.

Cracking day
2 PM

Surveying 4:00:00 [0]

Finished off Grangemouth now

Monday Apr 18, 2016 #

5 PM

Road/track running 59:00 intensity: (21:00 @1) + (36:00 @2) + (2:00 @3) 13.3 km (4:26 / km) +200m 4:08 / km

Steady from home. Bridge of Allan and Glen Road, plus a Dunblane loop at the end before pilates.

Got flashed at and honked at by various FVO members.
C • Nice to see a speedy, bouncy runner in the "village" ;-) 3

Strength and conditioning 1:00:00 [0]

Extended FVO pilates

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