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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Dec 17, 2017:

activity # timemileskm+m
  Trail/terrain running4 5:42:00 27.22(12:34) 43.8(7:48) 600
  Road/track running2 1:56:00 14.66(7:55) 23.6(4:55) 700
  Orienteering3 1:48:00 8.7(12:25) 14.0(7:43)
  Spinning2 1:37:00
  Strength and conditioning1 1:30:00
  Total9 12:33:00 50.58 81.4 1300
  [1-5]8 11:03:00

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MoTuWeThFrSaSu

Sunday Dec 17, 2017 #

11 AM

Orienteering 30:00 intensity: (24:00 @2) + (6:00 @3) 4.5 km (6:40 / km)

Very green orienteering on the hills NW of Budapest. Cold, and no leaves on the trees otherwise it would have been very challenging. Quite nice though - dense but not spiky like yesterday was.

Road/track running 1:12:00 intensity: (1:04:00 @1) + (8:00 @2) 15.3 km (4:42 / km) +600m 3:56 / km

Run from the apartment up to the orienteering and back down again. Big climb on the way, big descent on the way back...

Saturday Dec 16, 2017 #

11 AM

Orienteering 33:00 intensity: (13:00 @2) + (15:00 @3) + (5:00 @4) 5.0 km (6:36 / km)

Mass start training in Dabas with Tabani Spartacus. Bushy terrain - very green map. Pretty cool and challenging, and it took me a while to get into the map.

Didn't understand anything on the first control (long leg), and when I realised that the map was 1m contour interval it made a lot more sense! 15 contour climbs suddenly seemed a lot more appealing.

By that time Aron and a couple of others were a bit ahead, but I caught back up to him (and Dani) by the end of the second loop. Then I had a slightly longer forking in a dense green area and they could finish a bit in front of me.

Trail/terrain running warm up/down 55:00 intensity: (33:00 @1) + (22:00 @2) 11.0 km (5:00 / km)

5 PM

Road/track running 44:00 [1] 8.3 km (5:18 / km) +100m 5:00 / km

Recovery jog / sightseeing run around Budapest Castle from the apartment with F.

Friday Dec 15, 2017 #

Note

No time for training today. Finishing MDM maps before heading to Budapest in the afternoon.

Thursday Dec 14, 2017 #

11 AM

Spinning 52:00 [1]

Easy day needed. Busy busy busy.

Wednesday Dec 13, 2017 #

8 AM

Spinning 45:00 [1]

Morning spin instead of jog - very icy and cold.
10 AM

Strength and conditioning 1:30:00 [0]

Absolute hot yoga
5 PM

Orienteering 45:00 intensity: (10:00 @1) + (25:00 @2) + (10:00 @3) 4.5 km (10:00 / km)

Ridiculously physical night-o in Touch (the nice bit of natural woodland that hasn't been chopped/blown over) with Josh, Doug and F. Really nice, but tough in the blizzard conditions and very wet on the ground. Lots of dead still-standing bracken too.
Got very cold and skipped the last few controls. Kudos to Josh for doing it all.

Trail/terrain running warm up/down 27:00 [1] 4.6 km (5:52 / km)

Tuesday Dec 12, 2017 #

11 AM

Trail/terrain running long 3:30:00 [1] 19.0 km (11:03 / km) +600m 9:33 / km

Marmot Dark Mountains controlling with Shane (and Gary for the first bit).

This was quite tough going in the snow, but pretty nice conditions really. Ran when we could, but quite a bit of trudging.

The race is certainly going to be tough - entries still open, and already looking really good. http://www.marmot-dark-mountains.com/enter-now/

Quite a few orienteers entered.

Short video https://www.facebook.com/MarmotDarkMountains/video...

Monday Dec 11, 2017 #

Trail/terrain running 50:00 [1] 9.2 km (5:26 / km)

Various jogging in Forest of Bowland. Mostly on farm tracks when I left the car on the gritted road and ran up the last bit.

Tough day - up v early, drove down to Forest of Bowland via picking up Gary and Shane. Got stuck on one icy road, and car literally slid off the road into a wall. Luckily not too much damage, just a very bent door. Managed to get plenty done, but not as much as hoped. Glorious day though. Work dinner after near Kendal.

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