Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 30 days ending Apr 30, 2012:

activity # timemileskm+m
  Orienteering10 9:16:59 43.75(12:44) 70.41(7:55) 1809
  Running8 6:27:26 36.74(10:33) 59.13(6:33) 1485
  Gym5 3:40:00
  Road Biking3 3:04:14 47.0(3:55) 75.64(2:26) 692
  Running Terrain1 50:20 4.64(10:51) 7.47(6:44) 86
  Intervals1 42:24 3.96(10:42) 6.38(6:39) 120
  Total25 24:01:23 136.1 219.03 4192
  [1-5]25 24:01:21

«»
2:09
0:00
» now
SuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Sunday Apr 29, 2012 #

11 AM

Orienteering 57:18 intensity: (7:18 @4) + (50:00 @5) 11.09 km (5:10 / km) +101m 4:57 / km

Great fun to have a map of Riccarton, after running round it once a week for 5 years or so. Really good fun, but it felt like a very extended sprint race so getting pretty hard at the end, especially after yesterdays tough Dumyat session.

Shadow warm-up run round the white to start, with Jamie claiming a victory.

Brown 44:46 2nd 1 minute down on Simon Gardner and 30 seconds in front of Jamie S. pleased with pace and pretty clean apart from a couple of moments of hesitancy. Overall pace 4:45.

Saturday Apr 28, 2012 #

10 AM

Running 1:05:00 intensity: (25:00 @2) + (40:00 @5) 9.62 km (6:45 / km) +448m 5:29 / km

Another reccy of Dumyat, this time on a much sunnier day.

the pace was upped early, from the road up through the woods (admittedly by me), and then even more so on the hill (this time magic) who pulled away on the flatter sections. Pretty much at race pace for the last third. On the way down much easier than last week with dobs, especially in the woods. Longer intervals of just 2 sections on the up and down, made it much harder.

time for the up 26:20, down 14:37 and total 40:57, which was less than 2 minutes from PB! Quality session.

Thursday Apr 26, 2012 #

6 PM

Running 45:04 [3] 7.29 km (6:11 / km) +109m 5:45 / km

Wednesday Apr 25, 2012 #

Orienteering 46:45 intensity: (20:00 @3) + (26:45 @5) 8.0 km (5:51 / km)

Blast round Plean and control collection

Tuesday Apr 24, 2012 #

8 AM

Running 36:12 intensity: (26:12 @3) + (10:00 @5) 6.63 km (5:28 / km) +24m 5:22 / km

Run near work with a couple km intervals thrown in

Monday Apr 23, 2012 #

11 AM

Running 47:00 [4] 10.0 km (4:42 / km) +79m 4:31 / km

good paced run from work pre-lunch

Sunday Apr 22, 2012 #

10 AM

Orienteering 1:36:14 intensity: (26:14 @3) + (40:00 @4) + (30:00 @5) 11.31 km (8:30 / km) +386m 7:16 / km

Quality session to check out new area, this is a cracker, very mixed with very runable natural stuff and tough plantation with good detail.

good head to head with Will and Marcus giving hints to where to go.

Saturday Apr 21, 2012 #

9 AM

Road Biking 25:32 [3] 12.11 km (2:07 / km) +56m 2:04 / km

pretty please with pace as was running late, spin down to collect car in Dunblane
10 AM

Running 1:00:00 [4] 8.0 km (7:30 / km) +450m 5:51 / km

reccy of Dumyat hill race - looked up time and time to beat from last year is 39:12, which was enough to just hold off grump, (how the memory is warped)

a bit jaded from friday do

Thursday Apr 19, 2012 #

7 PM

Running 41:41 [3] 7.24 km (5:46 / km) +77m 5:28 / km

felt very tired when got home so not up for it. Went to get changed to go out and put jeans on instead. Kids being hard work, so promply decided to make an exit and go out afterall. Felt tired and not great but it was outdoors.

Wednesday Apr 18, 2012 #

6 PM

Intervals 42:24 intensity: (12:24 @3) + (10:00 @4) + (20:00 @5) 6.38 km (6:39 / km) +120m 6:05 / km

After having to drop out of a terrain run, managed to sneak out for interval session. Path / Terrain /hill intervals in a nice little woodland at the back of Braco. 2 different sized loops 1 with very steep bank and the other more gradual climb.

Tuesday Apr 17, 2012 #

8 PM

Running Terrain 50:20 intensity: (25:00 @3) + (25:20 @4) 7.47 km (6:44 / km) +86m 6:22 / km

Think this is the latest i've started a run in Braco at 8:15. Put kids to bed then went out for mainly a terrain picking up a new route along the river.

Sunday Apr 15, 2012 #

6 PM

Running 32:29 [3] 5.35 km (6:04 / km) +48m 5:49 / km

after a day of gardening pretty pleased to get out and run across to Ardoch fort

Gym 1:00:00 [1]

5 hours of hard gardening at treetops worth an entry

Saturday Apr 14, 2012 #

11 AM

Road Biking 1:10:40 [3] 29.44 km (2:24 / km) +345m 2:16 / km

great ride from Dornie, sunny and fantastic scenery. Not used to biking so the 300m climb proved hard work.

Gym 30:00 [1]

gardening at treetops, clearing a years worth of leaves

Friday Apr 13, 2012 #

3 PM

Gym 40:00 [1]

canoeing part 2 at Plockton, much more choppy but still good fun

Thursday Apr 12, 2012 #

3 PM

Road Biking 1:28:02 [3] 34.09 km (2:35 / km) +291m 2:29 / km

this was supposed to be enjoyable riding across Skye, but headwind and rain for the first time in days, meant it was a slog.

Tuesday Apr 10, 2012 #

10 AM

Gym 40:00 [1]

canoeing at Plockton, very pretty

Monday Apr 9, 2012 #

10 AM

Orienteering 36:11 [5] 5.75 km (6:17 / km) +288m 5:02 / km

JK Relay - ist leg 120 plus. knew this was going to be a hard work with the open class and wasn't disappointed. Pretty pleased to come back third on the 120 in 36 minutes 3 minutes down, with Alan Cherry and James in front.

Martin was solid and Jase unusually made a mistake, but no major impact as interlopers were way out in the lead and we ended up 3rd.

Sunday Apr 8, 2012 #

1 PM

Orienteering 1:09:32 [5] 8.34 km (8:20 / km) +256m 7:13 / km

Day 3 - feeling pretty tired with effects of a cold so took it pretty steady, lost couple of minutes at the end, 4 minutes down 2nd.

Running 1:00:00 [2] 5.0 km (12:00 / km) +250m 9:36 / km

Run round the white and to and from the starts

Saturday Apr 7, 2012 #

12 PM

Orienteering 9:41 intensity: (17 @1) + (30 @2) + (8:54 @3) 0.63 km (15:25 / km) +4m 14:57 / km
ahr:115 max:154

warm up day 2
1 PM

Orienteering 1:12:22 intensity: (22 @4) + (1:12:00 @5) 1.99 km (36:26 / km) +350m 19:22 / km
ahr:172 max:178

Day 2 JK m35 2nd 4 minutes down. Very happy with first 30 minutes leading at that point, then concentration went after catching Geoff - 2 mistakes of 1:30 each and another of 30 seconds.

Friday Apr 6, 2012 #

12 PM

Orienteering 9:51 intensity: (1 @0) + (3:00 @1) + (1:53 @2) + (2:08 @3) + (2:49 @4) 1.1 km (8:57 / km) +21m 8:10 / km
ahr:119 max:158

Orienteering 16:17 intensity: (8 @1) + (8 @2) + (12 @3) + (37 @4) + (15:12 @5) 3.53 km (4:37 / km) +3m 4:36 / km
ahr:179 max:188

Jk Day 1 - 5th. complete mess of it again - 1.30 mistakes, take these off and I would still have been off the pace

Orienteering 7:29 intensity: (1 @0) + (58 @1) + (1:47 @2) + (4:29 @3) + (14 @4) 0.98 km (7:40 / km) +16m 7:05 / km
ahr:120 max:140

Wednesday Apr 4, 2012 #

4 PM

Orienteering 55:00 [3] 9.0 km (6:07 / km) +94m 5:48 / km

run at the back Braco picking up some terrain

Monday Apr 2, 2012 #

12 PM

Gym 50:00 [2]

low intensity, tired and low effort

Sunday Apr 1, 2012 #

12 PM

Orienteering 1:20:19 intensity: (2 @1) + (6:17 @2) + (59:09 @3) + (14:51 @4) 8.69 km (9:15 / km) +290m 7:55 / km
ahr:132 max:151

Check out of Rannoch - looking good. Feeling very broken today after a late night and tough training yesterday

« Earlier | Later »