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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 30 days ending Nov 30, 2011:

activity # timemileskm+m
  Orienteering7 8:45:56 35.94(14:38) 57.84(9:06) 1437
  Running15 8:40:01 53.05(9:48) 85.37(6:05) 1593
  Gym4 3:55:00
  Running Terrain3 3:27:23 18.37(11:17) 29.56(7:01) 911
  Walk1 2:30:00 8.0(18:45) 12.88(11:39) 600
  Intervals1 40:26 3.73(10:51) 6.0(6:44) 552
  Total28 27:58:46 119.08 191.64 5093
  [1-5]27 27:13:28

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Wednesday Nov 30, 2011 #

7 AM

Running 25:04 intensity: (1 @0) + (1:09 @1) + (1:37 @2) + (11:53 @3) + (6:48 @4) + (3:36 @5) 4.32 km (5:48 / km) +47m 5:30 / km
ahr:139 max:189

morning jog round the brae
6 PM

Running 16:02 intensity: (1 @0) + (3:48 @2) + (9:19 @3) + (2:54 @4) 1.76 km (9:06 / km) +35m 8:17 / km
ahr:128 max:155

Orienteering 54:18 intensity: (13 @1) + (7 @2) + (6 @3) + (8:48 @4) + (45:04 @5) 10.35 km (5:15 / km) +152m 4:53 / km
ahr:168 max:181

Dunblane night o, going ok then disaster - light went out, and made some pretty poor route choices, using street lights for navigation.

Thanks dixie - great to use the new side for a change.

Running 7:53 intensity: (11 @1) + (6:32 @2) + (1:10 @3) 0.91 km (8:42 / km) +10m 8:15 / km
ahr:115 max:137

Tuesday Nov 29, 2011 #

Note



Out the house at 5.30 returning at 9.40 - nice trip to London so no chance of training

Monday Nov 28, 2011 #

1 PM

Running 34:00 intensity: (1 @0) + (1:00 @2) + (19:27 @3) + (13:32 @4) 6.66 km (5:06 / km) +55m 4:54 / km
ahr:138 max:159

lunchtime run from work

Gym 45:00 [2]

missed the start but still a good session

Sunday Nov 27, 2011 #

2 PM

Orienteering 1:10:12 [5] 10.25 km (6:51 / km) +404m 5:43 / km

Scottish score champs - 3rd on course / 1st m35 just. Decided to go up Dumyat and see what time was left - not enough especially to pick up the 30 pointers right next to the finish. Lost less than 30 seconds on the course, but tactics going up the hill probably cost 90 points.

Great planning Jase.

Orienteering 20:00 [2] 3.0 km (6:40 / km)

white course and lots of running between registration and start

Saturday Nov 26, 2011 #

10 AM

Running Terrain 1:03:15 intensity: (11:39 @3) + (44:37 @4) + (6:59 @5) 9.21 km (6:52 / km) +147m 6:21 / km
ahr:148 max:197

Run out of Braco aimed at running in terrain. After a very poor week of lots of work and too busy to run, felt terrible.

Spotted a red squirrel, a couple of deer and a hunting party ready to start shooting! got told off for running in the woods oops.

Monday Nov 21, 2011 #

Gym 1:10:00 [2]

Really good session tonight helped by resting yesterday.

Saturday Nov 19, 2011 #

9 AM

Orienteering 45:00 [0] 3.75 km (11:59 / km) +121m 10:20 / km

Control hanging for the club champs - pleased I'd done most of it the day before.
2 PM

Orienteering 38:58 [3] 3.1 km (12:33 / km) +104m 10:45 / km


Lots of positive comments. Control collecting. Thanks Magic and Rosco for helping.

Friday Nov 18, 2011 #

2 PM

Orienteering 1:37:47 intensity: (5:04 @1) + (30:33 @2) + (43:37 @3) + (18:33 @4) 8.07 km (12:07 / km) +225m 10:38 / km
ahr:125 max:153


Control hanging North Third - really enjoyed the terrain and the very mild weather.

Wednesday Nov 16, 2011 #

2 PM

Orienteering 47:00 [4] 8.0 km (5:53 / km) +100m 5:32 / km

loved the courses - shame about my navigation, down to running and hoping and not being able to see anything - time to get new head torch
5 PM

Running 15:00 [2] 2.0 km (7:30 / km)

warm up for night o

Tuesday Nov 15, 2011 #

7 AM

Running 39:05 intensity: (12 @1) + (2:39 @2) + (30:52 @3) + (5:22 @4) 6.99 km (5:35 / km) +38m 5:27 / km
ahr:133 max:142

run from Norton house to work and return - feeling very tired
8 PM

Running 23:01 intensity: (17 @1) + (1:18 @2) + (21:16 @3) + (10 @4) 4.09 km (5:37 / km) +38m 5:22 / km
ahr:128 max:140

Monday Nov 14, 2011 #

Gym 1:00:00 [2]

Hard hard tonight - maybe its turning up on time-ish

Sunday Nov 13, 2011 #

10 AM

Running Terrain 1:35:00 [4] 12.56 km (7:34 / km) +650m 6:01 / km

Cracking tough run with Magic starting at Calandar crags. Don't believe I'm not fit line, when it comes to rough marsh terrain. The idea that this was going to a nice gentle run went soon out the the window, with route straight up the crags.

No garmin today, so pretty handy to see Magic's log. some really nice forest checked for mapping potential.

Saturday Nov 12, 2011 #

8 AM

Orienteering 2:32:41 intensity: (4 @0) + (15:13 @1) + (1:06:47 @2) + (1:02:26 @3) + (8:11 @4) 11.31 km (13:30 / km) +331m 11:46 / km
ahr:118 max:148

Checking courses for the Club champs (don't look at the route)

Pretty slow in places around control sites.

Lovely sunshine, great views.

Quality 0 training.

Friday Nov 11, 2011 #

1 PM

Running 49:22 intensity: (1 @0) + (3:09 @1) + (1:12 @2) + (20:00 @3) + (25:00 @4) 9.0 km (5:29 / km) +57m 5:19 / km
ahr:143 max:209

Lunchtime run over Ardoch and round reservoir, back on the back road - felt like winter today

Thursday Nov 10, 2011 #

8 AM

Running 23:46 [3] 4.39 km (5:24 / km) +22m 5:17 / km

run from park and ride to work
6 PM

Running 38:27 intensity: (1 @0) + (22 @1) + (2:58 @2) + (34:14 @3) + (52 @4) 7.01 km (5:29 / km) +72m 5:13 / km
ahr:129 max:144

Quick run from Braco, round the Brae and the loop round Keir Allan

Tuesday Nov 8, 2011 #

6 AM

Running 25:00 [3] 4.45 km (5:37 / km) +44m 5:21 / km

quick jog on the Castle Brae before leaving for work.

Monday Nov 7, 2011 #

7 PM

Gym 1:00:00 [2] 0.0 km

Sunday Nov 6, 2011 #

1 PM

Running 1:10:00 intensity: (40:00 @3) + (30:00 @4) 8.2 km (8:32 / km) +516m 6:29 / km

Such a spanking day decided to ignore the Inver event and Livingston and headed over to Ben Lawers.

First Munro for Jamie under his own steam (not a single whinge all day - helped on by the drip feed of snacks!). Meall Corranaich.
Then ran across to Meall a Choire Leith and back and then headed down the hill to finish the walk. Doesn't get much better conditions, and great hills for running.

Walk 2:30:00 [1] 8.0 mi (18:45 / mi) +600m 15:12 / mi

Saturday Nov 5, 2011 #

Event: Dumyat Dash
 
11 AM

Running 57:48 intensity: (16 @1) + (7 @2) + (4 @3) + (4:03 @4) + (53:18 @5) 9.28 km (6:14 / km) +584m 4:44 / km
ahr:167 max:177

Dumyat Dash Hill Race - felt pretty ropey waking up this morning but thought I'd do the race anyway. Soon got into it, and felt the now familiar onset of lungs bursting. Climb from Menstrie Glen, petty tough and mostly a walk. At the end I was at the back of a pack of 6 and decided to let them go.

gorgeous weather but didn't have a great deal of time to appreciate it.

for the record 57:48 9th. Went wrong at the end so chance to improve although perfect conditions if a little slippy under foot.
C • Good effort! 2
12 PM

Running 10:55 intensity: (6:04 @1) + (2:03 @2) + (2:48 @3) 0.52 km (21:07 / km) +38m 15:26 / km
ahr:104 max:128

Friday Nov 4, 2011 #

12 PM

Running Terrain 49:08 intensity: (3 @0) + (1:57 @1) + (1:54 @2) + (37:34 @3) + (7:06 @4) + (34 @5) 7.79 km (6:18 / km) +114m 5:53 / km
ahr:132 max:171

Lunchtime run out the back of Braco, through the woods at the back of the castle, out to the scots pine and back. forgotten how nice the woods are and should do this more often. feeling pretty tired.

Thursday Nov 3, 2011 #

Running 51:00 [3] 8.0 km (6:23 / km)

balmy night run from the Longhursts, with some good chat and food after

confirmed that one from Perthshire have the same tea sets don't you know!
C • Apilco... 1

Wednesday Nov 2, 2011 #

12 PM

Running 33:38 [4] 7.78 km (4:20 / km) +37m 4:14 / km

quicker than expected outing at lunchtime
6 PM

Intervals 40:26 intensity: (6 @0) + (6:29 @1) + (4:00 @2) + (17:21 @3) + (2:44 @4) + (9:46 @5) 6.0 km (6:44 / km) +552m 4:37 / km
ahr:116 max:178

first hills for the season - seemed decent pace to previous year

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