Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 30 days ending Apr 30, 2013:

activity	#	time	miles		km		+m
Running	19	13:36:53	86.88		139.82		1655
Orienteering	8	4:59:32	27.97	(10:42)	45.02	(6:39)	1327
Gym	3	3:20:00
Running Road / Track	2	1:52:52	15.53	(7:16)	25.0	(4:31)	250
Road Biking	1	55:00	13.67	(4:01)	22.0	(2:30)	150
Swimming	1	30:00
Intervals	1	22:00	2.8	(7:52)	4.5	(4:53)
Total	26	25:36:17	146.85		236.34		3382

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Tuesday Apr 30, 2013 #

6 AM

Running 38:00 [3] 7.0 km (5:26 / km) +100m 5:04 / km
shoes: Brooks Adrenaline

Gloriously sunny early morning run from Braco. Slow jog as feeling pretty sore.

Sunday Apr 28, 2013 #

Event: CompassPoint SOL 3

Running 40:00 [3] 4.5 km (8:53 / km) +175m 7:27 / km
shoes: Brooks Adrenaline

picturesque warm and down at the SOL Clunie

Orienteering 1:09:25 [3] 9.08 km (7:39 / km) +450m 6:08 / km
shoes: Ice bugs 2013

Feeling pretty tired so went for the Brown

Pushed fairly hard but it felt like a struggle the whole way. Caught Kirsten at number 7 and Jess at 13, but it took a long time to get away.

Really good area with some good mix of legs across slopes and short technical legs

2nd on the Brown to Chris Galloway

Saturday Apr 27, 2013 #

4 PM

Running Road / Track 1:02:52 [4] 14.0 km (4:29 / km) +175m 4:14 / km
ahr:149 shoes: Brooks Adrenaline

Run from Aucterader to Braco on the back roads. Pretty pleased with pace considering head wind and not pushing too hard

Friday Apr 26, 2013 #

Running Road / Track 50:00 [3] 11.0 km (4:33 / km) +75m 4:24 / km
shoes: Brooks Adrenaline

Run from Riccaton to work and straight back in evening

Thursday Apr 25, 2013 #

7 AM

Intervals 22:00 [5] 4.5 km (4:53 / km)
shoes: Brooks Adrenaline

talk of doing half marathons inspiration to do an old Gogarburn campus interval circuit before work.

Undulating wood chip route of around 1.1km per lap with 90 second rests

4:34
4:26
4:31
4:28

Felt tired and times are slow.

Running 23:00 [3] 3.5 km (6:34 / km)
shoes: Brooks Adrenaline

warm up and down

Wednesday Apr 24, 2013 #

6 PM

Orienteering 27:30 [5] 5.07 km (5:25 / km) +50m 5:10 / km
shoes: Ice bugs 2013

Plean WEE - a bit scappy and difficult to get going. Still good outing.

Running 20:00 [3] 3.5 km (5:43 / km)
shoes: Ice bugs 2013

warm up and control collection

Tuesday Apr 23, 2013 #

6 AM

Running 50:00 [4] 10.0 km (5:00 / km) +175m 4:36 / km
shoes: Brooks Adrenaline

Pre - work, Braco - Turbine run in reverse - pushing fairly hard into headwind on the way out.

Monday Apr 22, 2013 #

Gym 1:10:00 [2]

enjoyable pilates and circuits session

Sunday Apr 21, 2013 #

Event: British Middle Championships 2013

Orienteering 30:25 [5] 5.2 km (5:51 / km) +200m 4:54 / km
shoes: Ice bugs 2013

British Middle M35 - Winner!
Very please with very tight competition. Kept it togther in technical quarries early on and then once it got easier tried to push hard. Lost around 1 minutes across #1, #5, #11

Stanton Moor turned out to be a great area

2nd - Ant 30:56
3rd - Andy P 31:06
4th - Geoff 31:54
5th - Al 35
Rob 30:36 but missed second to last

C • Great defence! 4

Saturday Apr 20, 2013 #

Event: British Sprint Championships 2013

12 PM

Orienteering 16:02 [5] 3.68 km (4:21 / km)
ahr:171 shoes: Brooks Adrenaline

Qualifier Loughborough Uni - good racing and made interesting with 2 other m35 rival setting off at the same time. Saw Ant through the course but he had a shorter end and got away. Just enough to qualify in 6th place for the final.

Running 40:00 [3] 4.0 km (10:00 / km)
shoes: Brooks Adrenaline

warm up and down for the weekend

2 PM

Orienteering 17:10 [5] 3.56 km (4:49 / km) +50m 4:30 / km
ahr:170 shoes: Brooks Adrenaline

m35 sprint final. much tricker than morning session. just missing flow early on, and making a few wrong decisions in the control circle. Result was 4th place, 4 seconds off, bronze medal. Both Geoff and Rob miss punching allowing Ray to take the victory.

Lacking pace and flow to be 50 seconds off lead.

Thursday Apr 18, 2013 #

6 PM

Running 35:00 [4] 6.98 km (5:01 / km) +110m 4:39 / km
shoes: Brooks Adrenaline

Christmas tree run - tempo run

Wednesday Apr 17, 2013 #

6 PM

Running 5:30 [3] 0.5 km (11:00 / km)

warm-up

Orienteering 29:00 4.18 km (6:56 / km) +150m 5:53 / km
shoes: Ice bugs 2013

Enjoyable outing on the sprint map of Hermitage woods, sneaked a victory

Tuesday Apr 16, 2013 #

6 AM

Running 56:23 10.95 km (5:09 / km) +30m 5:05 / km
ahr:134 shoes: Brooks Adrenaline

Missed session yesterday due to bumping into old house mate I'd hadn't seen for 10 years and going for a drink.

Got up early and went exploring the streets of Manchester.
Realised I hadn't got running top, but found solution and thought I looked quite dapper in day before work shirt with cuff links!

Followed route to Rochdale canal and did a there and back run.

Splits
34:51 5.41m/k
17:50 4:16m/k
4:10 5:46m/k

Put in mini time trial on way back. Into head wind so not exactly speedy, but MP'ish.

C • Dapper 1

Sunday Apr 14, 2013 #

4 PM

Road Biking 55:00 [3] 22.0 km (2:30 / km) +150m 2:25 / km

Been a while - ride out to Gleneagles Muthill and back to Braco. Strong head wind expected on way back and it certainly was.

Orienteering 1:15:00 [3] 7.0 km (10:43 / km) +200m 9:23 / km

Kinoull Woods - dropped off car at Kwik fit and went out for a run / session with Jamie and Dawn. Picking out a few controls for Jamie, winding up to the top of the hill and then back down.

Saturday Apr 13, 2013 #

Running 1:30:00 15.0 km (6:00 / km) +200m 5:38 / km
ahr:136 shoes: Brooks Adrenaline

Dunblane through golf course, old road, spur Dumyat, Hermiston woods, mine woods, back up to Dunblane.

Friday Apr 12, 2013 #

6 AM

Running 40:00 [3] 7.0 km (5:43 / km) +100m 5:20 / km
shoes: Brooks Adrenaline

Braco, xmas trees

Wednesday Apr 10, 2013 #

Running 24:00 [3] 3.75 km (6:24 / km)

run from work - cut short as feeling like a migraine coming through

Tuesday Apr 9, 2013 #

7 AM

Running 45:22 [4] 10.0 km (4:32 / km) +75m 4:22 / km
shoes: Brooks Adrenaline

Pre work outing around Heriot Watt, pushed fairly hard down to 4 m/k for last few km's

Monday Apr 8, 2013 #

6 PM

Gym 1:00:00 [2]

pilates

Running 27:00 [3] 5.2 km (5:12 / km) +70m 4:52 / km
shoes: Brooks Adrenaline

post pilates run around Dunblane golf course - great to be light

Sunday Apr 7, 2013 #

6 PM

Running 1:10:00 13.0 km (5:23 / km) +100m 5:11 / km
shoes: Brooks Adrenaline

Finally got out at 18:30 after a day of jobs, out through Ardoch fort around Bird breading lochs up to Orchil castle and back down the main Muthill road, jumpiing into the field at times. Nice bit of snow in the air.

Swimming 30:00 [2]

15 lengths or so and then messing about

Saturday Apr 6, 2013 #

Running 1:17:41 12.94 km (6:00 / km) +270m 5:26 / km
shoes: Brooks Adrenaline

Morning Braco run in the sunshine up to the top of the hill past the new turbine
Bit of terrain on the way back

Friday Apr 5, 2013 #

7 AM

Running 49:57 [3] 10.0 km (5:00 / km) +175m 4:36 / km
shoes: Brooks Adrenaline

Braco Turbine time trial 10km. Nothing too hard with hip very sore. Fastest 48:32.

Running 5:00 [3] 1.0 km (5:00 / km)

jog round village

Thursday Apr 4, 2013 #

7 AM

Running 1:00:00 11.0 km (5:27 / km) +75m 5:16 / km
shoes: Brooks Adrenaline

Morning run from work, around HW and back.

Monday Apr 1, 2013 #

10 AM

Orienteering 35:00 [5] 7.25 km (4:50 / km) +227m 4:10 / km

JK Relay - 120+, Silver Medal.

First leg mass pack race, fast and furious. Missed 30 seconds at #3 and that was about it. Just trying to run as hard as possible.
Very pleased to be announced back 1st on the 120 relay although 20th on the main race. Nice few scalps.

Andy S 32 seconds, Andy P 41 sec, Geoff 45 sec. With Dave R 1:12.

Fraser maintained lead at 40 seconds. This was eaten up by Jon having hardest 1st leg gaffle which Tim took advatage with the easiest. Not quite anough for victory, but good to take BAOC.

Running 20:00 [3]

warm-up

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