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

Training Log Archive: Roger G

In the 30 days ending Nov 30, 2015:

activity # timemileskm+m
  Running12 8:27:59 57.05(8:54) 91.81(5:32) 908
  Running Terrain4 4:42:57 24.57(11:31) 39.54(7:09) 771
  Gym4 4:03:45 1.06 1.7 1
  Orienteering3 2:55:52 16.13(10:54) 25.96(6:46) 366
  Intervals3 2:38:23 16.66(9:30) 26.82(5:54) 90
  Running Road / Track4 2:13:38 15.94(8:23) 25.66(5:12) 122
  Running Warm-up5 1:19:56 4.83(16:32) 7.78(10:16) 88
  Turbo Trainer1 1:00:01 12.43(4:50) 20.0(3:00)
  Mountain Biking1 52:53 8.15(6:29) 13.12(4:02) 52
  Total29 28:15:24 156.83 252.39 2398
  [1-5]29 28:14:44

«»
2:08
0:00
» now
SuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Monday Nov 30, 2015 #

6 PM

Running Road / Track 16:26 [3] 3.12 km (5:16 / km)
shoes: Brooks Ghost 7 2015

Gym 1:03:45 [2] 1.7 km (37:31 / km) +1m 37:25 / km
shoes: Brooks Ghost 7 2015

enjoyed tonight - focused on stretching and worked reasonably hard

Sunday Nov 29, 2015 #

11 AM

Running Terrain 1:25:49 [3] 12.74 km (6:44 / km) +185m 6:17 / km
shoes: Inov8 Roclite

Odd session in two parts. Mini interval session with Jamie, 5 times 1 minute hills, given cancellation of Strathearn session. Jamie jogged back and I did the normal 10km Turbine run.

Very slushy snow at the bottom, to nice powder at the top, with a nice surprise of the sun making an appearance.

Saturday Nov 28, 2015 #

2 PM

Running Terrain 1:03:43 [3] 9.49 km (6:43 / km) +69m 6:29 / km
shoes: Inov8 Roclite

Good exploring terrain run with track mixed in from Drummond Saw mill. But it absolutely chucked it down. Two thermals and rubbish pertex wasn't quite enough to keep warm. Probably needed to run faster in the gloom.

Thursday Nov 26, 2015 #

8 AM

Running 45:57 intensity: (2 @0) + (4:49 @2) + (18:07 @3) + (8:57 @4) + (14:02 @5) 7.67 km (6:00 / km) +39m 5:51 / km
ahr:147 max:206

Wednesday Nov 25, 2015 #

8 AM

Running Road / Track 30:41 [3] 5.45 km (5:37 / km) +33m 5:28 / km

6 PM

Orienteering 57:49 intensity: (4 @0) + (7:16 @1) + (8:43 @2) + (12:10 @3) + (29:31 @4) + (5 @5) 9.0 km (6:25 / km) +30m 6:19 / km
ahr:132 max:161

7 PM

Running Warm-up 2:58 intensity: (2:52 @1) + (6 @2) 0.16 km (19:01 / km)
ahr:92 max:102

Tuesday Nov 24, 2015 #

6 PM

Intervals 1:04:55 intensity: (5:53 @1) + (11:59 @2) + (11:34 @3) + (23:01 @4) + (12:28 @5) 12.16 km (5:20 / km) +12m 5:19 / km
ahr:137 max:170 shoes: Brooks 7 2015 Navy

Warm-up round the castle drive and was planning to start intervals half way round. Unfortunately headlamp stopped (hadn't charged from new) so had to get back to the village. Very bright moon meant that was pretty easy.

dumped light and then devised a there and back 1km interval, with a little loop.

Pleased with pace and definately getting easier with 3.34 average

3.42
3.38
3.35
3.35
3.30
3.35

Monday Nov 23, 2015 #

6 PM

Gym 1:00:00 [2]

low effort as sore stomach

Sunday Nov 22, 2015 #

11 AM

Mountain Biking 52:53 [2] 13.12 km (4:02 / km) +52m 3:57 / km

slow ride with Jamie on the back road to pick up the car - lovely sunny morning to clear the head

Saturday Nov 21, 2015 #

10 AM

Running Warm-up 20:00 intensity: (27 @0) + (10:20 @1) + (1:12 @2) + (3:26 @3) + (4:35 @4) 1.59 km (12:35 / km) +16m 11:59 / km
ahr:111 max:159 shoes: Integrator 2015

Orienteering 58:29 intensity: (5 @1) + (7 @2) + (18 @3) + (19:28 @4) + (38:31 @5) 8.91 km (6:34 / km) +245m 5:46 / km
ahr:162 max:172 shoes: Integrator 2015

1st on the Blue course to defend veteran title, just, from Fraser.

A bit scrappy early on and lost a couple of minutes at #7 slow through the rhodies and then missed the path leading to the control. Fairly clean for the rest but chugging a little in the tough terrain. Really enjoyed the unique course through the quarries and some great route choice legs.
1 PM

Running Warm-up 13:57 intensity: (2 @0) + (1:15 @1) + (3:48 @2) + (7:29 @3) + (1:23 @4) 1.49 km (9:22 / km) +39m 8:17 / km
ahr:121 max:154 shoes: Integrator 2015

Running race 36:13 intensity: (18 @2) + (33 @3) + (1:06 @4) + (34:16 @5) 8.58 km (4:13 / km) +134m 3:55 / km
ahr:173 max:183 shoes: Integrator 2015

Alloa cross country revisit from 2013. This time with a tough club champs in the legs before the start. Feeling ok from the off tucking in with Dave Eiser and Wattie. Pulled aways from Dave but Wattie too strong especially down the hills.

Last lap nothing in my legs so just holding on and shuffling up the hills. A lot slower than 2 years ago but it was much much more muddy.

36.12 51st, 8th vet, 2nd Strathearn and managed to pip Dave and Will was a bit further back feeling the brown course from earlier.

Thursday Nov 19, 2015 #

6 PM

Running 1:03:31 intensity: (1 @0) + (9:42 @1) + (3:26 @2) + (22:24 @3) + (27:07 @4) + (51 @5) 9.02 km (7:02 / km) +169m 6:26 / km
ahr:132 max:166 shoes: Brooks Ghost 7 2015

Wednesday Nov 18, 2015 #

8 AM

Running 36:53 intensity: (1 @2) + (1:09 @3) + (30:53 @4) + (4:50 @5) 8.01 km (4:36 / km) +21m 4:33 / km
ahr:151 max:174 shoes: Brooks 7 2015 Navy

Only just managed to force myself out in the rain. Felt tired but ran faster than expected.

Tuesday Nov 17, 2015 #

12 PM

Running Warm-up 6:17 intensity: (36 @1) + (28 @2) + (55 @3) + (4:05 @4) + (13 @5) 0.97 km (6:29 / km) +15m 6:01 / km
ahr:139 max:160 shoes: Brooks Ghost 7 2015

Intervals 50:36 intensity: (20 @1) + (7:28 @2) + (13:14 @3) + (12:00 @4) + (17:34 @5) 9.8 km (5:10 / km) +78m 4:58 / km
ahr:144 max:171 shoes: Brooks Ghost 7 2015

6 * 1 km on the back road - slow but wrapped up to fend off the rain

3.52
3.56
3.54
3.37
3.39
3.47

Monday Nov 16, 2015 #

12 PM

Gym 1:00:00 [3]

Pilates - worked harder than usual

Sunday Nov 15, 2015 #

10 AM

Running Road / Track 25:04 intensity: (21 @1) + (6:51 @2) + (7:25 @3) + (10:15 @4) + (12 @5) 3.28 km (7:39 / km) +7m 7:34 / km
ahr:131 max:160 shoes: Inov8 Roclite

Running Road / Track race 17:50 intensity: (14 @2) + (5 @3) + (1:14 @4) + (16:17 @5) 4.93 km (3:37 / km) +31m 3:30 / km
ahr:174 max:188 shoes: Inov8 Roclite

Strathearn Harriers 5km race, Lady Mary's walk, Crieff. Small field but included Wattie who is likely to be in top 10 50 year olds in Scotland. He shot off and I had to push hard to keep with him. I was slightly stronger on the hills and managed to get a 5m gap on last stretch along the river. Pushing very hard held him off to the finish.

Pace is getter there as likely to be 30 / 40 seconds slower than park run / road, giving 17.20 pace.

Running 34:18 intensity: (1 @1) + (4:19 @2) + (24:16 @3) + (5:42 @4) 4.93 km (6:58 / km) +109m 6:16 / km
ahr:130 max:148 shoes: Inov8 Roclite

Saturday Nov 14, 2015 #

2 PM

Running Terrain 1:04:22 [3] 7.89 km (8:10 / km) +335m 6:44 / km
shoes: Inov8 Roclite

Been meaning to run up this hill east of Auchterader for ages. Really nice as well and great views across to Crieff hills. Lots of potential to have extended terrain runs.
C • Craig Rossie 2

Thursday Nov 12, 2015 #

7 AM

Running 43:04 intensity: (50 @1) + (3:06 @2) + (34:48 @3) + (4:20 @4) 7.16 km (6:01 / km) +65m 5:45 / km
ahr:130 max:154 shoes: Brooks 7 2015 Navy

Morning jog from Braco - really knackered, hip sore from last night

Wednesday Nov 11, 2015 #

6 PM

Running 16:57 intensity: (4 @0) + (2:20 @1) + (3:51 @2) + (7:16 @3) + (3:26 @4) 2.66 km (6:22 / km) +12m 6:13 / km
ahr:123 max:148 shoes: Brooks 7 2015 Navy

Orienteering 59:34 intensity: (17 @1) + (2:53 @2) + (5:07 @3) + (29:38 @4) + (21:39 @5) 8.05 km (7:24 / km) +91m 7:00 / km
ahr:153 max:175 shoes: Integrator 2015

Falkirk Wheel. Came back 3rd just behind Jase by quick fence hurdling at the end. Expected to see a crowd at the end but suprised to find 3rd, 3 minutes down on Ross.

Lost at least 3 minutes at start of second loop, particulaly poor given I followed Ross and Murray on their different loop.

Tuesday Nov 10, 2015 #

7 PM

Running 38:43 intensity: (18:00 @3) + (20:43 @5) 7.79 km (4:58 / km) +9m 4:56 / km
shoes: Brooks 7 2015 Navy

Ended up in a Hackney park doing intervals. 5 * 900m. Pleased to get out at 7.45 after a day of travelling and work.

4:02 pace
3.53 pace
3.54 pace
3.54 pace
3.49 pace

Not great pace.

Monday Nov 9, 2015 #

7 AM

Running 42:47 intensity: (9 @2) + (27:32 @3) + (14:42 @4) + (24 @5) 8.21 km (5:13 / km)
ahr:139 max:161 shoes: Brooks Ghost 2014

Sunday Nov 8, 2015 #

11 AM

Running Warm-up 15:03 [2] 1.53 km (9:51 / km) +3m 9:45 / km
shoes: Inov8 Roclite

Running race 5:04 [5] 1.45 km (3:30 / km) +15m 3:19 / km
shoes: Inov8 Roclite

Harter Relays for Strathearn in Dundee. Fun event of 6 in a team, all doing two separate 1 mile laps. I was last leg. Team did ok coming 3rd out of about 12 teams. Very much like a cross country loop with muddy sections with a 10m hill and other 5m climb onto old railway bridge.

Running Warm-up 21:41 [2] 2.05 km (10:35 / km) +15m 10:13 / km
shoes: Inov8 Roclite

Running race 4:57 [5] 1.45 km (3:25 / km) +15m 3:15 / km
shoes: Inov8 Roclite

The challenge was on to break 5 minutes which I thought I'd manage easily. Turned out it was harder than expected as the wind had got up and it was much more muddy second time round. Please to get under 5 (by 1 sec officially) even if it was short of a mile by 150m.

Good fun event. Jamie anchored junior team with decent 6.04 effort.
3 PM

Turbo Trainer 1:00:01 intensity: (28 @1) + (49:26 @2) + (10:07 @3) 20.0 km (3:00 / km)
ahr:115 max:134

Its been a while - enough effort to get sweaty and a sore arse

Saturday Nov 7, 2015 #

9 AM

Running 1:21:21 intensity: (1:04 @1) + (52 @2) + (6:35 @3) + (1:07:05 @4) + (5:45 @5) 14.88 km (5:28 / km) +193m 5:08 / km
ahr:147 max:164 shoes: Brooks Ghost 7 2015

Dreich day so ran along Kinbuck road and followed new track up the the new substation. Dissapointed that they have removed a section of track at the sub station and had to cross churned up ground. Detour at the end meant a terrain run due to shooting party very active on the route planned.

Thursday Nov 5, 2015 #

6 PM

Intervals 42:52 intensity: (32:52 @3) + (10:00 @5) 4.86 km (8:49 / km)
shoes: Inov8 Roclite

Training with Strathearn juniors! Jamie under 12 so had to be there anyway. 12 * 300 (with one doubled up) at Rugby club in Crieff. The juniors did less.

Wednesday Nov 4, 2015 #

6 PM

Running 58:14 intensity: (1:12 @1) + (10:07 @2) + (46:40 @3) + (15 @4) 10.0 km (5:49 / km) +127m 5:28 / km
ahr:123 max:140 shoes: Brooks 7 2015 Navy

Still nursing a cold, so not up for Sauchie run but wanted some fresh air. Head torch ran out but my mega 1400 lumen bike light was a great back up.

Very slow, slowest ever done this run.

Monday Nov 2, 2015 #

12 PM

Running Road / Track 43:37 intensity: (20 @1) + (1:43 @2) + (19:52 @3) + (21:42 @4) 8.87 km (4:55 / km) +51m 4:47 / km
ahr:138 max:153 shoes: Brooks Ghost 7 2015

Cammo estate run. Speedier than planned, feeling good. Running at just below 140 hr. In hindsight too much to soon and sore throat returning by evening.

Gym 1:00:00 [1]
shoes: Brooks 7 2015 Navy

Pilates - feeling very tired

Sunday Nov 1, 2015 #

2 PM

Running Terrain 1:09:03 intensity: (1:46 @1) + (8:04 @2) + (43:45 @3) + (15:13 @4) + (15 @5) 9.42 km (7:20 / km) +182m 6:41 / km
ahr:131 max:160 shoes: Inov8 Roclite

Very steady but enjoyable run in the warm sunshine out the back of Braco. Found a new bridge to cross the Knaik and ran down the Comrie road.

« Earlier | Later »