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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 29 days ending Feb 29, 2016:

activity # timemileskm+m
  Skiing3 12:00:00
  Orienteering9 7:59:34 39.75(12:04) 63.97(7:30) 1408
  Intervals5 4:15:57 28.16(9:05) 45.32(5:39) 217
  Running Road / Track5 3:37:16 26.48(8:12) 42.61(5:06) 435
  Running4 2:48:11 13.38(12:34) 21.54(7:49) 323
  Running Warm-up13 2:41:08 11.07(14:34) 17.81(9:03) 190
  Gym3 2:20:00
  Running Terrain1 1:18:12 6.61(11:50) 10.63(7:21) 177
  Swimming1 35:00 0.75(46:56) 1.2(29:10)
  Total29 37:35:18 126.19 203.08 2751
  [1-5]29 37:34:34

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Sunday Feb 28, 2016 #

Event: Midlands Championships (UKOL)
 
12 PM

Running Warm-up 15:04 intensity: (1:33 @1) + (2:31 @2) + (3:07 @3) + (7:02 @4) + (51 @5) 1.54 km (9:48 / km) +24m 9:05 / km
ahr:134 max:167 shoes: Integrator 2015

Orienteering race 1:23:27 intensity: (17 @1) + (13 @2) + (59 @3) + (24:03 @4) + (57:55 @5) 15.88 km (5:15 / km) +176m 4:59 / km
ahr:164 max:208 shoes: Integrator 2015

2 PM

Running Warm-up 7:33 intensity: (2:59 @2) + (4:34 @3) 1.0 km (7:34 / km)
ahr:120 max:131 shoes: Integrator 2015

Saturday Feb 27, 2016 #

Event: British Night Championships (UKOL)
 
8 AM

Running Warm-up 13:16 intensity: (5:28 @1) + (2:41 @2) + (2:46 @3) + (1:33 @4) + (48 @5) 0.99 km (13:22 / km) +14m 12:30 / km
ahr:114 max:168 shoes: Brooks 7 2015 Navy

Running Road / Track race 17:51 intensity: (19 @2) + (8 @3) + (41 @4) + (16:43 @5) 4.92 km (3:38 / km) +61m 3:25 / km
ahr:169 max:197 shoes: Brooks 7 2015 Navy

Orienteering 15:09 intensity: (1:27 @1) + (7:37 @2) + (4:16 @3) + (1:08 @4) + (41 @5) 1.19 km (12:41 / km) +18m 11:48 / km
ahr:120 max:171 shoes: Brooks 7 2015 Navy

Sherwood Forest Midland Champs - 12.9km, 3rd - 83 - Geoff 78.

M40L - oh dear, great to 1 and 2, and then I lost the plot to number 3. Had attackpoint, and then went AWOL running from one old oak to another in the green, totally in wrong block of wood. Came out eventually and then went back in correctly. 5 minutes 20 lost.

Very angry pushed very hard for next 4 controls, taking 1 minute out of Geoff and 3 minutes out of Paul.
After that pace dropped off and I was knackered. Clean but slow. Ended up 5 minutes down. Clean run I would have won but Geoff to be fair lost 4 minutes at number 2.

Back to the drawing board. Worst headless chicken moment had in years.
7 PM

Running Warm-up 9:13 intensity: (1:35 @4) + (7:38 @5) 0.7 km (13:08 / km) +1m 13:02 / km
ahr:175 max:200 shoes: Integrator 2015

Orienteering race 1:28:34 intensity: (36 @3) + (17:14 @4) + (1:10:44 @5) 11.86 km (7:28 / km) +218m 6:50 / km
ahr:173 max:203 shoes: Integrator 2015

British Night Champs - 4th M40, Cademan and Thrinstone Woods

What a shambles. ~Started well leading at #8 even with a couple of mistakes, then a load of rubbish

#5 30
#6 30
#9 3 min 30 - no clear attackpoint didn't follow bearing and relocation poor
#11 30 sec
#12 30 sec
#18 2 min 15 - run down wrong path in wrong direction no check of compass
#23 2 min no idea how I lost so much time
#28 3 minutes - needed to go very slowly - into circle didnt check bearing
#31 40 sec wrong way round lake and didn't pick up small path on map leading to control

13 minutes of mistakes 14 minutes down on Paul C


Tuesday Feb 23, 2016 #

6 PM

Intervals 1:07:03 intensity: (1:26 @1) + (13:13 @2) + (23:01 @3) + (15:53 @4) + (13:30 @5) 12.25 km (5:28 / km) +169m 5:07 / km
ahr:137 max:193 shoes: Brooks Ghost 7 2015

Monday Feb 22, 2016 #

5 PM

Running Road / Track 36:43 intensity: (3:11 @1) + (15:27 @2) + (10:05 @3) + (8:00 @4) 5.17 km (7:06 / km) +103m 6:27 / km
ahr:122 max:155 shoes: Brooks 7 2015 Navy

Gentle run up through the gold course in theday light and then back down Glen Road before pilates

Gym 35:00 [1]

Pilates - Body feeling broken from boarding - its a great work out for the core!

Sunday Feb 21, 2016 #

11 AM

Skiing 4:00:00 [1]

Cairngorm Moutain with Jamie and Cranny boarding

Great powder, shame about the storm force winds on top. 60m/h right at the top was severe- really felt like arctic conditions, -15 degrees wind chill, but felt even colder. Soon improved further down.

Saturday Feb 20, 2016 #

11 AM

Running 47:29 [3] 4.37 km (10:53 / km) +134m 9:26 / km
shoes: Brooks 7 2015 Navy

Run from top of Glen Nevis car park to upper falls with Jamie. Cool single wire bridge to cross the river to get to the very impressive falls.

Had pallned to go on Nevis range but no chance with the high winds

Friday Feb 19, 2016 #

3 PM

Running 58:02 [2] 8.04 km (7:13 / km) +99m 6:48 / km
shoes: Brooks 7 2015 Navy

Rothiemurcus run with Dawn

Skiing 4:00:00 [1]

Boarding day at the Lecht. A lot more snowy and windy today but still good fun with ok snow conditions. Had tried Cairngorm but they were putting people off

Thursday Feb 18, 2016 #

6 PM

Skiing 4:00:00 [1]

Glorious sunshine and great fun at the Lecht, Skiing in the morning and had a go at boarding in the afternoon. Boarding lots more fun.

Wednesday Feb 17, 2016 #

Event: FVO Night Gallamuir Wood
 
6 PM

Orienteering 55:10 intensity: (28 @0) + (3:26 @1) + (3:50 @2) + (1:48 @3) + (25:41 @4) + (19:57 @5) 7.05 km (7:50 / km) +111m 7:15 / km
ahr:148 max:177 shoes: Integrator 2015

Tuesday Feb 16, 2016 #

6 PM

Intervals 49:04 intensity: (10:55 @1) + (8:58 @2) + (7:15 @3) + (9:51 @4) + (12:05 @5) 6.96 km (7:03 / km)
ahr:131 max:176 shoes: Brooks 7 2015 Navy

Track session with Strathearn 6 times 800m with 2 minutes rests

2:36,2:36,2:37,2:37,2:37,2:36

3:16 pace for session. Push hard on the first few to keep with Wattie and then he slowed for last 4. Very pleased with last one as really feeling legs had gone.

Monday Feb 15, 2016 #

12 PM

Running 30:10 [3] 4.78 km (6:19 / km) +46m 6:01 / km
shoes: Integrator 2015

Sunday Feb 14, 2016 #

11 AM

Running Warm-up 7:52 intensity: (4 @0) + (1:52 @1) + (35 @2) + (2:37 @3) + (2:44 @4) 0.78 km (10:05 / km) +22m 8:50 / km
ahr:123 max:154 shoes: Integrator 2015

Orienteering 1:29:55 intensity: (23 @1) + (42 @2) + (29:22 @3) + (54:27 @4) + (5:01 @5) 8.77 km (10:15 / km) +390m 8:23 / km
ahr:144 max:163 shoes: Integrator 2015

Craig a Barns - This was probably the toughest Blue course ever...It was 6km but it wasn't half tough. Lots of snow on the ground, covering features and reducing visiablity. Controls tucked down and lots of wind blow to run round.

Number 3 - couple of minutes running round rhodies that had overgrown.

Number 4 - within 1m of the control, but not convinced given it was miles above where it should have been, 6 minutes later! back to where I was - fuming.

Number 11 - 5 minutes - didn't follow bearing and eventaully retreated to previosu control.

Number 12 - 2 minutes - didn't have definate attackpoint wondered in.

It was beautiful out there and great terrain running practice. Now got real focus on getting it right.

Only 3 people finished including Hazel on 112 minutes! Next 157 minutes!!

Saturday Feb 13, 2016 #

12 PM

Running Terrain 1:18:12 intensity: (8 @0) + (3:00 @1) + (36:04 @2) + (29:57 @3) + (9:03 @4) 10.63 km (7:21 / km) +177m 6:47 / km
ahr:122 max:154 shoes: Inov8 Roclite

Lovely and snowy on the Braco Estate. Proved tough to keep running in knee deep heather and snow so bailed to the tracks, still hard work with 5 inches of snow.

Friday Feb 12, 2016 #

6 PM

Swimming 35:00 [3] 1.2 km (29:10 / km)

Nice to do some cross training, feeling stiff after 2 intervals sessions this week - Swimming in work pool after work
Crawl all the time.

Thursday Feb 11, 2016 #

6 PM

Intervals 58:34 [4] 10.01 km (5:51 / km)
shoes: Brooks 7 2015 Navy

Pyramid 400,600,800,800,600,400,200,200 at Perth track while strathearn juniors did session.

79 - 3.19
1.59 - 3.19
2.42 - 3.24
2.40 - 3.20
2.00 - 3.18
76 - 3.11
35 - 2.57
37 -3.01

Feeling pretty tired from Tuesday so not full out, especially with very slippy track

Jamie did a 81 sec 400, getting a bit close to my first one.

Wednesday Feb 10, 2016 #

6 PM

Running Road / Track 51:43 intensity: (20 @1) + (1:10 @2) + (8:58 @3) + (21:47 @4) + (19:28 @5) 10.01 km (5:10 / km) +180m 4:44 / km
ahr:157 max:205 shoes: Brooks 7 2015 Navy

Recovery session from Braco

Running Warm-up 2:49 intensity: (31 @1) + (1:52 @2) + (20 @3) + (6 @4) 0.28 km (9:53 / km)
ahr:109 max:144

Tuesday Feb 9, 2016 #

6 PM

Running Warm-up 10:57 [3] 1.79 km (6:07 / km) +4m 6:03 / km
shoes: Brooks 7 2015 Navy

Intervals 36:25 intensity: (10:00 @2) + (26:25 @5) 7.45 km (4:53 / km) +4m 4:53 / km
shoes: Brooks 7 2015 Navy

Very late from work, so drove to Doune and repeated 8 * 600m with 90 seconds rest

pace 3.26,3.05,3.06,3.03, 3.07, 3.08, 3.09, 3.03
fastest time 1.49

average 3.08 - need 3.06 based on v-dot for 35 minutes 10 km pace, so pretty much there :) without a huge effort, although did slow through session until the end

Calf a bit tweaky though :(

Monday Feb 8, 2016 #

6 PM

Gym 45:00 [1]

Pilates only tonight with just four of us, no heart to do circuits

Sunday Feb 7, 2016 #

8 AM

Running 32:30 intensity: (4:03 @1) + (8:36 @2) + (13:19 @3) + (6:32 @4) 4.35 km (7:28 / km) +44m 7:06 / km
ahr:122 max:153 shoes: Brooks 7 2015 Navy

Checking tight calf, while giving Dougal a walk
11 AM

Running Warm-up 17:48 intensity: (7:59 @3) + (2:19 @4) + (7:30 @5) 1.47 km (12:05 / km) +12m 11:37 / km
ahr:162 max:187 shoes: Inov8 Roclite

Orienteering race 13:52 intensity: (1:13 @1) + (4:41 @2) + (1:17 @3) + (3:03 @4) + (3:38 @5) 2.89 km (4:48 / km) +45m 4:27 / km
ahr:135 max:185 shoes: Inov8 Roclite

Scottish Sprint Champs - 2.7km, joint 2nd with Jon Hollingdale 50 seconds behind Ray. 50 seconds the amount lost at #11, by finding a deadend route at the forth road bridge.
1 PM

Running Warm-up 14:44 intensity: (6:51 @1) + (2:26 @2) + (5:11 @3) + (16 @4) 1.58 km (9:18 / km) +2m 9:15 / km
ahr:109 max:140 shoes: Inov8 Roclite

Orienteering race 16:21 intensity: (6 @1) + (5 @2) + (32 @3) + (6:10 @4) + (9:28 @5) 3.39 km (4:49 / km) +53m 4:28 / km
ahr:161 max:173 shoes: Inov8 Roclite

ESOC Chasing Sprint - 3rd (2nd for course). Tricky start in Queensferry centre meant it was possible for Jon and I to catch 50 seconds to Ray and then we ran together. On medium leg at the end Jon took the left route myself and Ray the right, which was 10 seconds slower which was enough for Jon to gain a lead which he mantained for the last 2 legs. Good fun.

Saturday Feb 6, 2016 #

6 PM

Running Warm-up 21:01 intensity: (3 @0) + (4:41 @1) + (3:24 @2) + (5:11 @3) + (7:42 @4) 2.59 km (8:06 / km) +47m 7:26 / km
ahr:124 max:156 shoes: Integrator

Orienteering 50:44 intensity: (10 @1) + (8 @2) + (17 @3) + (18:04 @4) + (32:05 @5) 7.41 km (6:51 / km) +215m 5:59 / km
ahr:160 max:170 shoes: Integrator 2015

Scottish Night Champs

8th on Course 1

After nursing a cold, felt pretty good for M21 course. Only one tricky control #7 which I stuffed up. Was working hard across the moor catching up Claire and followed her on the right hand route which at first appeared to have a way through the fight to the control (it didn't), had to back track and ended up on hands and knees through the fight to get to the control. Lost 3 minutes. 9 minutes down on Jonathan Crickmore and 50 sec on Will.

Running Warm-up 5:51 intensity: (1 @0) + (1:13 @1) + (2:20 @2) + (2:17 @3) 0.76 km (7:44 / km) +15m 7:02 / km
ahr:113 max:129 shoes: Integrator

Friday Feb 5, 2016 #

7 AM

Running Road / Track 1:04:55 intensity: (9 @1) + (2:52 @2) + (30:00 @3) + (20:49 @4) + (11:05 @5) 12.5 km (5:12 / km) +15m 5:10 / km
ahr:151 max:218 shoes: Brooks Ghost 7 2015

Cooked breakfast and then run from old town to work following the union canal

Thursday Feb 4, 2016 #

7 AM

Running Road / Track 46:04 intensity: (26 @1) + (18 @2) + (6:23 @3) + (36:37 @4) + (2:20 @5) 10.01 km (4:36 / km) +76m 4:26 / km
ahr:148 max:163

Running Warm-up 4:30 intensity: (2:17 @1) + (1:49 @2) + (22 @3) + (2 @4) 0.32 km (14:06 / km)
ahr:104 max:142

Wednesday Feb 3, 2016 #

6 PM

Running Warm-up 14:41 intensity: (3:35 @1) + (4:01 @2) + (4:39 @3) + (2:26 @4) 1.14 km (12:55 / km) +22m 11:46 / km
ahr:117 max:158

Orienteering 1:06:22 intensity: (7:57 @1) + (16:46 @2) + (33:10 @3) + (4:17 @4) + (4:12 @5) 5.52 km (12:01 / km) +182m 10:19 / km
ahr:123 max:180 shoes: Integrator 2015

Oh dear! Polmaised again. Fun battle in the rhododendrons from 1 to 2 and lost 15 minutes. Light went out after 60 minutes and put me out of embarrassment. Enjoyed it though.

Tuesday Feb 2, 2016 #

6 PM

Running Warm-up 15:49 intensity: (1:25 @1) + (53 @2) + (1:03 @3) + (11:52 @4) + (36 @5) 2.86 km (5:32 / km) +27m 5:17 / km
ahr:145 max:160 shoes: Brooks Ghost 7 2015

Intervals 44:51 intensity: (1:19 @1) + (8:41 @2) + (15:10 @3) + (10:32 @4) + (9:09 @5) 8.65 km (5:11 / km) +44m 5:03 / km
ahr:136 max:172 shoes: Brooks Ghost 7 2015

8 * 600m around Bridge of Allan - Calf a little tight so taking it relatively easy, although got under 3.30 pace on a few

2.13 - 3.42
2.08 - 3.34
2.08 - 3.35
2.06 - 3.31
2.07 - 3.33
2.00 - 3.20
2.05 - 3.28
2.02 - 3.24

3:30 average

Monday Feb 1, 2016 #

6 PM

Gym 1:00:00 [2]

Pilates & Circuits

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