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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Mar 5, 2017:

activity # timemileskm+m
  Orienteering6 4:28:00 28.15(9:31) 45.3(5:55)
  Trail/terrain running10 4:11:00 29.89(8:24) 48.1(5:13)
  Road/track running2 1:22:00 10.81(7:35) 17.4(4:43)
  Badminton1 1:00:00
  Strength and conditioning1 40:00
  Swimming1 30:00
  Total15 12:11:00 68.85 110.8
  [1-5]13 10:31:00

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MoTuWeThFrSaSu

Sunday Mar 5, 2017 #

8 AM

Trail/terrain running 14:00 [1] 2.4 km (5:50 / km)

Morning jog
12 PM

Trail/terrain running warm up/down 26:00 intensity: (19:00 @1) + (7:00 @2) 5.0 km (5:12 / km)

Orienteering 1:44:00 intensity: (15:00 @2) + (38:00 @3) + (50:00 @4) + (1:00 @5) 17.6 km (5:55 / km)

ABOM Long Distance. Really enjoyed this! Generally doing much better than yesterday, spotted reasonable route choices and executed them well - took my time to spot and then find the gaps.

Caught and passed loads of people which was good feedback. Still a few mistakes in the middle of the race - some time loss at 12, and then big losses at 14 and 15 - really stupid! Good end to the race though, felt strong in the last loop.

Really happy to be 3rd today, which (somehow) placed me 3rd overall! It helped that Olav didn't run the sprint.

Results - http://abom2017.ori-estarreja.pt/eventfiles/result...

Overall results - http://abom2017.ori-estarreja.pt/eventfiles/result...

Tracking - https://events.loggator.com/Y-bU1OWZN3KFSX_I
C • Nice one! 3

Saturday Mar 4, 2017 #

8 AM

Trail/terrain running 14:00 [1] 2.5 km (5:36 / km)

Morning jog with the gang
1 PM

Orienteering 41:00 intensity: (9:00 @3) + (25:00 @4) + (7:00 @5) 7.7 km (5:19 / km)

ABOM middle distance. Not too bad. Hip still a bit sore, but doesn't seem to stop me at all.

Missed 10 by 45s, and took a bad line down to 16th and got stuck in some green.

Tracking - https://events.loggator.com/9qYcsFunsTzoMJ2x

Results - http://abom2017.ori-estarreja.pt/eventfiles/result...

Trail/terrain running warm up/down 31:00 intensity: (13:00 @1) + (16:00 @2) + (2:00 @3) 6.4 km (4:51 / km)

5 PM

Orienteering 17:00 intensity: (1:00 @3) + (13:00 @4) + (3:00 @5) 4.4 km (3:52 / km)

ABOM sprint race. Not long to recover after the middle.

Pretty disappointingly simple sprint - mostly left / right route choices with not much in it, and even when there was a difference it wasn't always clear from the map (e.g. rough open being very rough open etc).

Missed a couple of route choices in the end, but not a sprint that suits me just now!

Results - http://abom2017.ori-estarreja.pt/eventfiles/result...

Road/track running warm up/down 35:00 intensity: (18:00 @1) + (14:00 @2) + (3:00 @3) 6.8 km (5:09 / km)

Friday Mar 3, 2017 #

8 AM

Trail/terrain running 13:00 [1] 2.5 km (5:12 / km)

Morning jog with the boys. Not as long or fast as a Haines morning jog, luckily.
10 AM

Orienteering 34:00 intensity: (32:00 @2) + (2:00 @3) 4.8 km (7:05 / km)

Downhill-o planned by TG.
Run up to the start, o back down *2.
Skipped a couple of controls as it was below freezing and snowing...
Pretty minging vegetation in places, but great open rocky terrain up on top.

Trail/terrain running warm up/down 25:00 intensity: (20:00 @1) + (5:00 @2) 4.3 km (5:49 / km)

The uphill bits. Warm Weather Training my arse.
5 PM

Orienteering 35:00 intensity: (32:00 @2) + (3:00 @3) 4.9 km (7:09 / km)

2 loops round the model map for the weekends competitions in the (light) snow. First on 1:10,000, second on 1:15,000. The latter was pretty tricky, especially with the snow making it pretty hard to use my magnifier.

Going to be an interesting weekend, especially if the weather stays the same!

Trail/terrain running warm up/down 23:00 intensity: (20:00 @1) + (3:00 @2) 5.2 km (4:25 / km)

Longer WU

Thursday Mar 2, 2017 #

Note

Long travel day out to my first camp with Kalevan Rasti in Portugal. Hip not 100%, but doesn't seem to make any difference running more.
7 PM

Orienteering 37:00 intensity: (12:00 @1) + (23:00 @2) + (2:00 @3) 5.9 km (6:16 / km)

Arrived at the car park (direct from airport) just as OK Linne, KR and Koovee were heading off to start some forked night intervals.

Pretty happy to cruise round 15 minutes behind them. Tricky terrain - veg is well out of date after only 3 years!

Trail/terrain running warm up/down 11:00 [1] 2.0 km (5:30 / km)

Wednesday Mar 1, 2017 #

1 PM

Trail/terrain running 1:04:00 intensity: (54:00 @1) + (10:00 @2) 12.0 km (5:20 / km)

Easy run with Shminty up to the Gathering Stone. Cracking day. Hip feeling less sore than before
4 PM

Badminton 1:00:00 [0]

Tuesday Feb 28, 2017 #

8 AM

Swimming 30:00 [2]

6 PM

Trail/terrain running 30:00 [1] 5.8 km (5:10 / km)

Very easy in Beecraigs. My hip / TFL has been really tight/sore since Armagh. The weekend didn't help. Easy few days before training camp in Portugal.

Monday Feb 27, 2017 #

11 AM

Road/track running 47:00 intensity: (35:00 @1) + (12:00 @2) 10.6 km (4:26 / km)

Easy run round Cromlix Kinbuck loop. Everything a bit tired/sore
6 PM

Strength and conditioning 40:00 [0]

FVO class. Loads there tonight

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