Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: olsoran

In the 30 days ending Jun 30, 2016:

activity	#	time	miles		km		+m
Walk	11	77:25:00	135.12	(34:23)	217.46	(21:22)	14701
Trail	6	5:04:56	27.86		44.84		1382
Road Bike	1	2:02:13	30.82	(3:58)	49.6	(2:28)	716
Orienteering	1	1:30:00
Mtn Bike	1	52:45	10.07	(5:14)	16.2	(3:15)	243
Warm up/down	2	41:32	2.34		3.76		74
Road Running	1	20:00
Total	21	87:56:26	206.21		331.86		17116

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Thursday Jun 30, 2016 #

Trail 1:37:50 [3] 16.8 km (5:49 / km) +471m 5:06 / km
ahr:147 max:177 shoes: Pegasus 31 - blue/black

Wanderings round Finzean Woods followed by a bit of extra climb up to the top of Cordedardar.
Shame about the bracken.
Knee well on the mend.

...pine marten in the garden upon my return..shame I missed it.

C • Pine marten 2

Tuesday Jun 28, 2016 #

Trail 42:15 [3] 6.5 km (6:30 / km) +150m 5:50 / km

Sauntering around Craigmore and Torquhandallochy.
Pleasant and knee on the mend.

Monday Jun 27, 2016 #

Note

Knee beautifully swollen today but all part of the game. It goes well with the cuts and bruises from the GR20 anyhow. Whole left leg a bit of a mess really :-)
Will try running on it tomorrow.

Sunday Jun 26, 2016 #

Orienteering (Maroc-Glen Feardar) 1:30:00 [3]
shoes: Mudclaw 300 b/r

Many steps too far.
Wasn't going to do this but the weather persuaded me to at least go through the motions...but not sure why I chose Brown especially at the 1:15000 scale.
Was enjoying it up to 5 even though legs had nothing at all in them. Then came down heavily on a rock with left kneecap and it was game pretty much over from then on. Carried on somewhat more slowly but finally packed in with two to go with the knee tightening up and being too painful amongst the heather covered boulders.
No real damage done I hope but somewhat swollen.
Nice run out all the same. Glen Feardar as picturesque as ever.

Saturday Jun 25, 2016 #

Note

Added up the GR20 numbers when we got back. All pretty approximate as didn't carry a gps..couldn't rely on being able to charge it.

Core GR20:
196.6 km 13500m ascent 69.9 hours

Additions (Soccia, Monte Cinto etc):
23.5km 1190m ascent 8 hours

Total:
220.1 km 14690m 77.9 hours

Spread over 12 days...including one storm bound day.

Note

Decided on another rest day...not motivated!

Friday Jun 24, 2016 #

Road Running 20:00 [4]

With k, out and back on the Birkenhill road. Pretty quick (for me) leg turnover.

Thursday Jun 23, 2016 #

Note

Airports
Storm bound at Brussels..home at 0430. Grim.

Wednesday Jun 22, 2016 #

Note

Serious R&R in Calvi including a couple of swims in the Med.

Note

For the record, and if anyone else thinks about doing the GR20:
It's brilliant. Varied and certainly technically tough at times but a lot of bits that are less so.
The south is just as worth doing as the north, albeit somewhat less "exciting" in the main.
It's essential to go as light as possible. Carry the bare minimum for enjoyment. We got our kit list and weight pretty spot on.
Lots of concentration required. There are plenty of places to come to grief. Once when descending I stood on a large rock that looked as though it has been there for centuries. It moved, I fell and took K with me. Fortunately I didn't go far but she went further and luckily ended up in an alder bush. A few bruises and grazes and a broken pole but it could have been disastrous. Really scary and knocked the confidence a bit.
South to north is good. There are probably advantages to getting the technical north over early when fresh but on balance we both agreed S-N worked for us. Certainly we didn't fancy being in the N-S train and that was just mid-June before the main season.
Talking to different folk on the way added a lot and was fun. Coincidences too. The first guy we met at Conca was Loic from Zurich who K had sat beside at the Jura ceilidh two weeks before. Didn't meet many Brits but on Day 5 came across AilishMcQ and RachelS, ex Banchory Academy in Ks time. Really weird.
Believe the fox warnings. On Day 7 we had a rucsac taken from under the fly sheet, a large hole ripped in it and 4 energy bars taken. Fortunately we found it and it was repairable - the duct tape came in handy.
Corsica weather is certainly not all hot. We had fog, high winds and torrential rain on occasions. Full body waterproofs and warm hat and gloves got used.
Need to be careful of shoe stitching. The rough rocks can soon wear it...duct tape protection handy.
It's nice to take the odd excursion off route to take in a village or climb to one or more of the summits like Monte Cinto. Both well worth doing.

C • Not just thinking about the GR20.... 2

Tuesday Jun 21, 2016 #

Walk (GR20 Day 10) 3:45:00 [2] 12.0 km (18:45 / km) +295m 16:42 / km
shoes: Roclite 295

Ortu to Calinzana
Finished.
Both feeling pretty grubby and certainly bruised and battered.
Total: 183km and 11980m ascent or thereabouts.

Note

Objectives etc:
Complete GR20 with K.
South to North to avoid the crowds
Not running but both wearing Inov-8s and basically fast packing.
MM style kit list - 6-7kg pack each excluding food and water. So carried very few extras/luxuries. Washed kit every day.
Used refuges, gites d'etapes and bergeries but carried tent, stove etc - actually camped 9 nights.
Carried food for the day and emergencies only but ate refuge food for main meal generally.
Carried 2l of water each
14 days between flights so set out on 10 day schedule with 3 days for contingencies (weather, sickness, injury, village visits, rest).
No real target but expected about 70 hours of walking...turned out just about to be spot on.

C • finished 1

C • Impressive 2

Monday Jun 20, 2016 #

Walk (GR20 Day 9) 7:45:00 [2] 18.0 km (25:50 / km) +1670m 17:39 / km
shoes: Roclite 295

Asco to Ortu

Sunday Jun 19, 2016 #

Note

Frustrating day off with not far to go...storms

Saturday Jun 18, 2016 #

Walk (GR20 Day 8) 6:25:00 [2] 9.0 km (42:47 / km) +1230m 25:25 / km
shoes: Roclite 295

Berg. de Ballone to Asco

Walk (Climb of Monte Cinto) 1:30:00 [2] 2.0 km (45:00 / km) +200m 30:00 / km
shoes: Roclite 295

From the GR midpoint

Friday Jun 17, 2016 #

Walk (GR20 Day 7) 8:30:00 [2] 32.0 km (15:56 / km) +1345m 13:10 / km
shoes: Roclite 295

Berg. de Vaccaghia to Berg. de Ballone

Thursday Jun 16, 2016 #

Walk (GR20 Day off!) 6:00:00 [2] 20.0 km (18:00 / km) +990m 14:26 / km
shoes: Roclite 295

Down and back to Soccia village and back to Berg de Vaccaghia

Wednesday Jun 15, 2016 #

Walk (GR20 Day 6) 8:00:00 [2] 21.0 km (22:51 / km) +1650m 16:25 / km
shoes: Roclite 295

L'Onda to Manganu

Tuesday Jun 14, 2016 #

Walk (GR20 Day 5) 4:00:00 [2] 10.19 km (23:33 / km) +1485m 13:37 / km
shoes: Roclite 295

Vizzavonna to L'Onda

Monday Jun 13, 2016 #

Walk (GR20 Day 4) 9:00:00 [3] 27.37 km (19:44 / km) +1304m 15:56 / km
shoes: Roclite 295

Bocca di Verde to Vizzavona
GR20 south done.

Sunday Jun 12, 2016 #

Walk (GR20 Day 3) 8:30:00 [2] 26.5 km (19:15 / km) +1470m 15:04 / km
shoes: Roclite 295

Basseta to Bocca di Verde

Saturday Jun 11, 2016 #

Walk (GR20 Day 2) 7:30:00 [2] 20.5 km (21:57 / km) +1410m 16:20 / km
shoes: Roclite 295

Bavella to Basseta

Walk (Mt Alcudina) 30:00 [3] 1.0 km (30:00 / km)
shoes: Roclite 295

Friday Jun 10, 2016 #

Walk (GR20 Day 1) 6:00:00 [2] 17.9 km (20:07 / km) +1652m 13:46 / km
shoes: Roclite 295

Conca to Bavella

Wednesday Jun 8, 2016 #

Note

Couple of rest days before MM.

Tuesday Jun 7, 2016 #

8 AM

Mtn Bike 52:45 [3] 16.2 km (3:15 / km) +243m 3:02 / km

Nice ride back from dropping off car in garage. Banchory; south side of Dee; Slewdrum; DW and home. Lovely weather with mist clearing off the river.
Flood destruction of the riverside Blackhall track that I'd not seen before.

Monday Jun 6, 2016 #

Trail 30:00 [3]
shoes: Pegasus 31 - blue/black

Aboyne Ac RC.
Hot and hence leisurely Balnagowan and riverside run.

Sunday Jun 5, 2016 #

Trail race (Scolty Hill Race) 43:58 [5] 7.8 km (5:38 / km) +386m 4:31 / km
shoes: Pegasus 31 - blue/black

Pleased with this.
Not run this for a long time and maybe only once before on this course.
Struggled up the first climb but once up things picked up too. Reeled lots of people in on the way down especially through the muddy forest and over the fallen trees...the orienteering experience paying off...took MT, k, MN, TR, and SW on this and even AS at the beginning of the second time up. Could see DH just ahead too. Really enjoyed a battle with DC on the way down. I was better on the steepest stuff but he got me just before the finish. Pleased to be so close to him.
Well pleased overall. Feel to be going well just now.

Warm up/down 10:00 [3]
shoes: Pegasus 31 - blue/black

With k

Saturday Jun 4, 2016 #

Trail 1:12:16 [3] 9.54 km (7:35 / km) +296m 6:33 / km
shoes: Pegasus 31 - blue/black

Very nice leisurely run with BP from Birse road past Balfour House, back of Bogieshiel, up Craigendummie and back. Good chat in great weather.

Thursday Jun 2, 2016 #

Warm up/down 21:32 [3] 3.76 km (5:44 / km) +74m 5:13 / km
shoes: Pegasus 31 - blue/black

Round the Cambus main loop.

Trail race (Cambus Canters) 18:37 [5] 4.2 km (4:26 / km) +79m 4:03 / km
ahr:142 max:164 shoes: Pegasus 31 - blue/black

First time for a couple of years I think.
Set off a bit behind JennyG (maybe 20s)with no one else in sight. Paced it quite well and overtook her at far end and then reeled in 4 others whilst only overtaken by one. One of the most comfortable Cambus runs I can remember.

Warm up/down 10:00 [3]
shoes: Pegasus 31 - blue/black

Post Cambus with a sizeable group.

Note

Post 2006 pb at Cambus appears to be 17.27 (in 2009) so maybe 18.37 isn't too bad.

Wednesday Jun 1, 2016 #

Road Bike 2:02:13 [3] 49.6 km (2:28 / km) +716m 2:18 / km

Back on the bike.
Over Shooting Greens, round by Strachan and the Glen Dye AA box, then up to Birse church. Back to Finzean, didn't fancy the grit up by the farm shop so risked the currently closed road...bad choice. Back round via the farm shop and over Corsedardar.
Lovely.

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