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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GRennie

In the 31 days ending Jul 31, 2018:

activity # timemileskm+m
  Orienteering13 12:57:56 61.35(12:41) 98.73(7:53) 1844
  Biking5 6:42:47 70.41(5:43) 113.31(3:33) 919
  Running8 6:09:13 37.8(9:46) 60.84(6:04) 477
  Gym Workout1 40:00
  Total20 26:29:56 169.56 272.88 3240
  [1-5]20 23:12:38

» now

Tuesday Jul 31, 2018 #

Running 1:02:15 intensity: (40:00 @2) + (22:15 @3) 8.03 km (7:45 / km) +19m 7:40 / km

Did 3/4 of Damian's taper workout with him. Long warmup, 1k, 9min rest (cause he did two), 600m, 2:30 rest, 400m. Cool down. (3:10, 1:47, 71). Hot but felt good. Fun to see how fast I should have been.

Sunday Jul 29, 2018 #

Orienteering 2:02:37 [3] 14.62 km (8:23 / km) +256m 7:43 / km

TOW 100CP Long. Fun race! Started slow to try and pace myself, worked out pretty well; a couple bobbles and then maybe 2min on #96 when I ran basically right by it without seeing it. Was definitely hard to stay focused at the end, started to lose track of what I was doing in the 80s. Good control picking practice, at least for the first part while I was focused.

Map: (I didn't get a gps)

Saturday Jul 28, 2018 #

Orienteering 42:43 [3] 5.71 km (7:29 / km) +85m 6:58 / km

TOW Middle. Not super technical. Fast woods but the soft ground and blueberries are tiring. One mistake on 4 and got quite tired near the end.

Friday Jul 27, 2018 #

Orienteering 15:11 [4] 3.41 km (4:27 / km) +16m 4:21 / km

TOW sprint. Nice little sprint map in downtown Tallinn, mix of old and modern buildings, nothing too crazy though. Made a couple large mistakes and just wasn't very speedy :(
Oh well though! Fun event and quite a well put together little arena in the town square, definitely using the stuff they had left over from WOC last year. They even put out a Canada flag for Damien and I.

Running 45:00 [2] 2.0 km (22:30 / km)

Approximate. Warmup and a wee cool down.

Tuesday Jul 24, 2018 #

Biking 1:08:23 intensity: (40:00 @0) + (28:23 @1) 17.72 km (3:52 / km) +124m 3:44 / km

To town and back slowly again. Too much walking again, this time on the Soumenlinna fortress.
Rode 10k maybe for dinner again too.

Monday Jul 23, 2018 #

Running 33:39 [3] 7.07 km (4:46 / km) +45m 4:37 / km

Was feeling really tired but went out for a 4x1k with 500m rest. Turns out I was really tired and could only do the first 2 in sub 4min/k. Then basically just jogged back. Sniped a Strava segment on one of them though just so I'd have one in Finland :o

Biking 52:25 intensity: (30:00 @0) + (22:25 @1) 13.37 km (3:55 / km) +105m 3:46 / km

To town where I did way too much walking, and back to Emily's.
Rode probably 10k to and from dinner too but didn't record that.

Sunday Jul 22, 2018 #

Running 51:16 [3] 10.59 km (4:50 / km) +86m 4:39 / km

Went for a bit of an explore from Emily's, went slowly through the botanical gardens, but then ended up in a bit of an industrial area and got a little turned around coming home, quite tired by the end.

Biking 1:57:18 intensity: (1:27:18 @0) + (30:00 @1) 23.99 km (4:53 / km) +184m 4:43 / km

Touring around Helsinki on Emily's little 'city bike'. It says serious power on the side but I think that's an exaggeration. Went through central park to the beach and a couple sights.

Friday Jul 20, 2018 #

Orienteering 1:37:45 [3] 13.44 km (7:16 / km) +156m 6:52 / km

Fin5 Day 5. Second long.

Went well enough. didn't make the chase start so everyone around me was on a 1 minute interval. Caught Will by 2 minutes on the way to #2 and then we caught the guy who started between us by #5. Ran somewhat together till diverging routes to #13 and the other guy had a camel back so didn't stop at the water stop. After 13 I took a less optimal route to 14 and stopped for more water which let Will get away too. Then I just got too exhausted and went real slow 14 onwards. Lost ~6 minutes to Will in the last 20min or so of the run...

Made a couple bobbles on the last couple as I wasn't very focused anymore but quite happy with the nav otherwise. Basically just not fit for this distance I think. Blister was bleeding up a storm. Ankle was quite sore. Might need to rest it or at least not push it in the woods.

Not many runners today

Thursday Jul 19, 2018 #

Orienteering 17:34 [4] 4.27 km (4:07 / km) +7m 4:05 / km

Fin5 Day4, Sprint. Turns out we ran the same sprint as the WUOC men, didn't realize that till the end but hadn't seen their map or course much at all anyways.

Also we ran it without touch emit which I think makes quite a large difference - especially with my inability to get the emit in the correct orientation quickly.

Good run though, a couple optimizations could have been made. Pretty fun too, not too technical though.

Running 30:00 [1] 3.5 km (8:34 / km)

Approximate; warmup and cool down jog.

Wednesday Jul 18, 2018 #

Orienteering 52:14 [3] 6.63 km (7:53 / km) +117m 7:14 / km

Fin5 day 3, A middle. Much better than the first middle. Still not super good, lots of control circle errors and a couple bad routes. Good fun and fun to race on the WOUC terrain after they did, we had some pretty similar legs even.

Monday Jul 16, 2018 #

Orienteering 1:42:52 [3] 13.13 km (7:50 / km) +118m 7:30 / km

Fin5 Day 2. A 'short' long (11.0km course)

Went much better than yesterday. Bit of a confusion entering (and exiting) #2 but orienteered well other than that. Kinda died in the heat and over that distance though, a bit annoying 'cause some guy beat me in from the second last control when I was basically just jogging - should run it in next time! Also got a huge blister on my heel and a couple other small ones. so that was hurting. Ankle was quite sore afterwards, hopefully resting tomorrow helps it.

Beat 3 people this time! (2 of which quit half way)

Sunday Jul 15, 2018 #

Orienteering 53:53 [3] 6.61 km (8:09 / km) +63m 7:47 / km

Fin5 Day 1, a middle.
Misread the competition handbook. It said cultivated land was DO NOT ENTER. But that was under the sprint section and I thought it was for all sections... So I avoided the cultivated land and ran through some waste high stinging nettles instead :) Lost quite a bit of time from avoiding it over the whole course.

Also just didn't navigate well. A couple small mistakes and a large one put me comfortable in last (except a guy who gave up after #5!). Had fun though!
First time wearing a gps vest too:

Also what's a compass?

Saturday Jul 14, 2018 #

Orienteering 52:25 [3] 7.04 km (7:27 / km) +98m 6:58 / km

Finnish Relay League race. Ran the first leg after everyone else had finished since I wasn't on a team.

Good, low pressure warmup to the terrain. Had some good legs and some not so good legs. Also tired, the soft mossy ground really saps you energy. Hot too.

Friday Jul 13, 2018 #

Running 51:05 intensity: (1:26 @1) + (6:47 @2) + (17:36 @3) + (23:50 @4) + (1:26 @5) 10.2 km (5:00 / km) +141m 4:41 / km

Went out to explore Jyväskylä a bit and shake things out a bit. Hot and felt quite tired after 5km so cut my planned route a bit shorter. Think I need to catch up on some more sleep.

Running 43:42 [2] 6.94 km (6:18 / km) +108m 5:51 / km

Jog through the trails a bit then to the lake with Will.

Wednesday Jul 11, 2018 #


Travel to Finland. With the time change I get to Will's at 11:45pm tomorrow.

Tuesday Jul 10, 2018 #

Running 7:00 [1] 1.1 km (6:22 / km)

Warmup and a wee cool down.

Running 17:49 [4] 5.0 km (3:34 / km) +5m 3:33 / km

5k test run to see what effect a couple months of actual training efforts had.
I wanted 17min (so 3:25 kms) but I went out too hard running the first in 3:15. Kinda died after 3 (strange eh ;) km times were 3:15, 3:30, 3:38, 3:46, then 3:39. So pacing needs work.

Monday Jul 9, 2018 #


Doc - useless followup, said to try and take a couple weeks off in the fall though...

Physio - usual, good release on the calf.

Only a little tired from the weekend though which is good, I didn't think I'd have the fitness for the 90min stuff.

Sunday Jul 8, 2018 #

Orienteering 1:32:28 [3] 8.78 km (10:32 / km) +503m 8:11 / km

WCOC Long. Great area but I decided I shouldn't navigate. Went out hard and despite making sizeable mistakes on 2 and 3 decided to attack 4 with only half a plan. Got completely lost, more lost than I've been in a long time, and lost ~15 minutes on the leg. Funny part is so did almost everyone else. The terrain was very similar once you lost contact it was really difficult to get it back.

Ankle held up well.

Saturday Jul 7, 2018 #

Orienteering 34:19 [4] 4.13 km (8:19 / km) +196m 6:43 / km

WCOC Middle. Started out poorly, not good routes to 2, 3, 5. Didn't navigate well in the circle on 3 and 4. But then had a really good middle section with some good flow. Just a bit of a mistake on 19 once I started to lose brain oxygen and stopped a ridge too early.

Ankle a bit sore.

Orienteering 13:41 [4] 2.79 km (4:54 / km) +14m 4:47 / km

WCOC Sprint.
Harder than expected so I was a bit taken aback, it was a little confusing popping in and out of the woods all the time and I felt like I never got a chance to plan ahead. Took a bad route to 17. And should have stuck to the paths over cutting through the woods but I was still happy with it as a race. 3rd to Thomas and NDB

Thursday Jul 5, 2018 #

Orienteering 29:41 [3] 2.6 km (11:25 / km) +71m 10:03 / km

Collecting some of the flags I left in the woods.

Biking 38:02 [2] 13.42 km (2:50 / km) +180m 2:39 / km

Bike Back from Roche Point

Biking 30:01 [1] 11.51 km (2:36 / km) +52m 2:33 / km

Bike to Roche Point.

Wednesday Jul 4, 2018 #

Orienteering 50:33 [3] 5.57 km (9:05 / km) +144m 8:02 / km

Hanging flags for my WET.

I think it went well. Really nice to get some love for the map after it took me WAY too long to make it. Next time should be faster now that I know a bit more.


Got my Cortisone Injection! Lets hope it helps. Gunna try and take it easy till the weekend to let things settle.

Gym Workout 40:00 [0]

Tuesday Jul 3, 2018 #


Got bit by a F*&%ing dog while mapping in the back of the elementary school. Stupid dogs.
(not badly just enough to break the skin and put me in a terrible mood)


Physio. Usual Stuff.

Monday Jul 2, 2018 #

Running 27:27 [3] 6.41 km (4:17 / km) +73m 4:03 / km

4x1k with 500m rest at a slower pace
3:38, 4:43 (straight up mtn hwy), 3:40, 3:36

Biking 42:31 [1] 14.83 km (2:52 / km) +39m 2:50 / km

Rode to main street to meet a friend for a drink.

Biking 54:07 [1] 18.47 km (2:56 / km) +235m 2:45 / km

Rode Home, got a little mixed up.

Sunday Jul 1, 2018 #

(rest day)

Stomach not feeling great

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