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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 30 days ending Apr 30, 2016:

activity # timemileskm+m
  Skiing7 33:55:30 23.22 37.37 3324
  Orienteering10 7:42:17 41.55(11:08) 66.87(6:55) 1442
  Running8 4:43:46 30.6(9:16) 49.25(5:46) 947
  Running Warm-up10 3:17:07 12.51(15:45) 20.14(9:47) 337
  Gym5 1:58:03 0.33 0.54
  Running Road / Track3 1:43:15 12.6(8:12) 20.27(5:06) 79
  Swimming2 52:30 1.42(37:03) 2.28(23:02)
  Road Biking1 47:51 13.47(3:33) 21.68(2:12) 187
  Turbo Trainer2 40:09 9.94(4:02) 16.0(2:31)
  Total31 55:40:28 145.64 234.39 6316
  [1-5]30 53:41:41

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Saturday Apr 30, 2016 #

Event: British Orienteering Championships 2016 Long Distance
 
2 PM

Running Warm-up 15:14 intensity: (3:01 @3) + (59 @4) + (11:14 @5) 0.93 km (16:28 / km) +31m 14:06 / km
ahr:169 max:204 shoes: Integrator 2015

Orienteering 1:09:45 intensity: (3:10 @4) + (1:06:35 @5) 10.76 km (6:29 / km) +315m 5:39 / km
ahr:173 max:207 shoes: Integrator 2015

British Champs Long - Brown Clee. Decent performance although maybe a little conservative in the tricky open area. Dropped a minute early on and maybe a 1 minute later on. Thought being 1min 40 in front of Al would have been enough but Geoff is very fit at the moment and orienteering well, coming in just under a minute in front.

Pace good enough to win 35 and 45

3 times in a row 2nd M40 at the Britsh

British Long Brown Clee 2 Roger Goddard FVO M40 01:09:4 1300 pts
British Long Brierley and New Beechenhurst 2 Roger Goddard FVO M40L 01:16:39 OK 2015 1312 pts
British Long Thrunton Woods and Callaly 2 Roger Goddard FVO M40L 01:22:45 OK 2014 1295 pts

4 PM

Running Warm-up 14:36 [2] 0.48 km (30:25 / km) +11m 27:17 / km
shoes: Integrator 2015

Thursday Apr 28, 2016 #

7 AM

Turbo Trainer 20:08 intensity: (19 @3) + (3:44 @4) + (16:05 @5) 8.0 km (2:31 / km)
ahr:176 max:199

Running 9:47 [3] 1.96 km (5:00 / km)
ahr:189 max:204 shoes: Brooks 7 2015 Navy

Gym 12:22 [2] 0.16 km (1:19:16 / km)
ahr:188 max:201 shoes: Brooks 7 2015 Navy

Wednesday Apr 27, 2016 #

6 PM

Orienteering 40:20 [3] 5.42 km (7:27 / km) +48m 7:08 / km
shoes: Integrator 2015

Tuesday Apr 26, 2016 #

7 AM

Running Road / Track 35:02 intensity: (1:17 @1) + (27 @2) + (1:50 @3) + (8:10 @4) + (23:18 @5) 7.01 km (5:00 / km) +13m 4:57 / km
ahr:164 max:201 shoes: Brooks 7 2015 Navy

Gym 20:04 intensity: (2:40 @1) + (3:36 @2) + (4:35 @3) + (3:47 @4) + (5:26 @5) 0.18 km (1:49:39 / km)
ahr:137 max:184 shoes: Brooks 7 2015 Navy

Monday Apr 25, 2016 #

7 AM

Turbo Trainer 20:01 intensity: (48 @1) + (14:12 @2) + (4:44 @3) + (17 @4) 8.0 km (2:30 / km)
ahr:113 max:144

Gym 10:22 intensity: (1:15 @1) + (2:39 @2) + (1:58 @3) + (3:50 @4) + (40 @5) 0.08 km (2:03:25 / km)
ahr:129 max:161

Gym 50:00 [2]
shoes: Brooks 7 2015 Navy

Sunday Apr 24, 2016 #

11 AM

Running Warm-up 17:21 intensity: (30 @1) + (5:15 @2) + (3:50 @3) + (7:46 @4) 1.74 km (9:59 / km) +44m 8:52 / km
ahr:130 max:159 shoes: Integrator 2015

Orienteering 45:16 intensity: (4 @1) + (9 @2) + (28 @3) + (10:58 @4) + (33:37 @5) 6.34 km (7:08 / km) +177m 6:16 / km
ahr:163 max:179 shoes: Integrator 2015

Running Warm-up 4:13 intensity: (21 @1) + (3:52 @2) 0.32 km (13:18 / km) +4m 12:31 / km
ahr:107 max:119 shoes: Integrator 2015

Running Warm-up 4:16 intensity: (12 @1) + (2:02 @2) + (2:02 @3) 0.56 km (7:38 / km) +3m 7:26 / km
ahr:120 max:138

3 PM

Orienteering 41:26 [2] 3.1 km (13:23 / km) +59m 12:13 / km
shoes: Integrator 2015

Saturday Apr 23, 2016 #

11 AM

Running Warm-up 26:42 [3] 3.61 km (7:24 / km) +81m 6:39 / km
ahr:157 max:215 shoes: Brooks 7 2015 Navy

Orienteering 23:17 intensity: (10 @1) + (22 @2) + (10:49 @3) + (9:38 @4) + (2:18 @5) 3.74 km (6:13 / km) +60m 5:46 / km
ahr:142 max:180 shoes: Integrator 2015

Running Warm-up 10:50 intensity: (2:13 @2) + (3:06 @3) + (3:28 @4) + (2:03 @5) 1.11 km (9:46 / km) +33m 8:30 / km
ahr:143 max:181 shoes: Integrator 2015

2 PM

Running Warm-up 14:44 intensity: (2:26 @2) + (2:47 @3) + (6:28 @4) + (3:03 @5) 1.68 km (8:46 / km) +1m 8:45 / km
ahr:144 max:167 shoes: Integrator 2015

Orienteering 26:25 intensity: (7 @2) + (2:02 @3) + (16:54 @4) + (7:22 @5) 4.1 km (6:27 / km) +85m 5:50 / km
ahr:152 max:174 shoes: Integrator 2015

Running Warm-up 13:35 intensity: (29 @2) + (6:12 @3) + (6:54 @4) 2.08 km (6:31 / km) +41m 5:56 / km
ahr:139 max:156 shoes: Integrator 2015

Thursday Apr 21, 2016 #

6 PM

Running tempo 42:29 intensity: (1 @0) + (2:33 @2) + (6:34 @3) + (30:57 @4) + (2:24 @5) 10.01 km (4:15 / km) +157m 3:56 / km
ahr:147 max:162 shoes: Brooks 7 2015 Navy

Hacked off with lack of form after skiing week. So decided to put some effort in on the Braco turbine 10km time trial. Managed to be just 47 seconds off a decent PB. Good adjusted pace of sub 4 m/km

Running Warm-up 10:31 intensity: (8:50 @1) + (1:41 @2) 1.68 km (6:15 / km) +6m 6:09 / km
ahr:95 max:108 shoes: Brooks 7 2015 Navy

Wednesday Apr 20, 2016 #

12 PM

Running 23:10 intensity: (15 @0) + (18 @1) + (37 @2) + (1:29 @3) + (8:14 @4) + (12:17 @5) 4.36 km (5:19 / km) +47m 5:03 / km
ahr:161 max:199 shoes: Brooks 7 2015 Navy

6 PM

Running Warm-up 7:28 intensity: (3:44 @0) + (3:44 @3) 0.34 km (21:58 / km) +15m 18:00 / km
shoes: Integrator 2015

Orienteering 42:37 [4] 6.49 km (6:34 / km) +162m 5:50 / km
shoes: Integrator 2015

Tuesday Apr 19, 2016 #

7 PM

Running 30:16 intensity: (9:15 @0) + (1:48 @2) + (5:06 @3) + (3:49 @4) + (10:18 @5) 4.89 km (6:11 / km) +140m 5:25 / km
ahr:154 max:197

Monday Apr 18, 2016 #

7 AM

Running Road / Track 47:19 [3] 9.27 km (5:06 / km) +66m 4:56 / km

Saturday Apr 16, 2016 #

8 AM

Skiing 6:53 [0] 1.88 km (3:40 / km)

Skiing 5:30:00 [1]

Tignes - skiing Palafour and then Grande Motte, when going switch managed to really pull tricep and had to limp down. Couple of painkillers and a pint ok to spend 3 hours in La Daille basin in very slushy snow

Friday Apr 15, 2016 #

8 AM

Running 40:00 [3] 6.0 km (6:40 / km) +150m 5:56 / km
shoes: Brooks 7 2015 Navy

run down from the reort and then around Lac Tignes

Skiing 5:30:00 [1]

Thursday Apr 14, 2016 #

8 AM

Skiing 5:30:00 [1]

Wednesday Apr 13, 2016 #

8 AM

Skiing 5:30:00 [1]

Tuesday Apr 12, 2016 #

8 AM

Skiing 36:06 [0] 10.83 km (3:20 / km) +1994m 1:44 / km

Skiing 5:00:00 [1]

10 AM

Skiing 11:08 [0] 2.52 km (4:25 / km) +26m 4:12 / km

Skiing 25:17 [0] 8.18 km (3:05 / km) +1304m 1:43 / km

4 PM

Running 31:07 intensity: (16 @1) + (38 @2) + (1:31 @3) + (14:18 @4) + (14:24 @5) 5.3 km (5:52 / km) +61m 5:33 / km
ahr:163 max:206

Monday Apr 11, 2016 #

9 AM

Skiing 2:36 [0] 1.49 km (1:45 / km)

Skiing 15:47 [0] 6.33 km (2:30 / km)

Skiing 7:26 [0] 3.07 km (2:25 / km)

Skiing 2:57 [1] 0.42 km (7:03 / km)

Skiing 7:20 [1] 2.65 km (2:46 / km)

Skiing 5:00:00 [1]

4 PM

Running 33:27 intensity: (41 @2) + (7:53 @3) + (15:43 @4) + (9:10 @5) 3.87 km (8:38 / km) +129m 7:24 / km
ahr:151 max:188 shoes: Integrator 2015

Trot around Tignes - picking up very soft piste - feeling altitude

Saturday Apr 9, 2016 #

11 AM

Running Warm-up 14:32 intensity: (20 @1) + (25 @2) + (10 @3) + (4:11 @4) + (9:26 @5) 1.88 km (7:45 / km) +38m 7:02 / km
ahr:164 max:188 shoes: Inov8 Roclite

Orienteering race 49:54 intensity: (32 @1) + (28 @2) + (27 @3) + (1:52 @4) + (46:35 @5) 11.42 km (4:22 / km) +61m 4:15 / km
ahr:171 max:200 shoes: Inov8 Roclite

Livingston SOUL - decent run, taking victory on the vets 40, 1 minute over Dave. Threw time on second half which was dissappointing, and definately slowed running pace.


14 10
15 20
18 20
20 15
23 15
24 30
26 20
27 15

2.30 mistakes,

Most were small route choice mistakes. Only one fustrating was number 24, loosing concentration and having to back track. Lost time at 18 missing cut though and would have expected to get fastest split for long running leg (running at 3.30 pace along railway). Jon ran 300m less on the course which is worth a minute running.

Friday Apr 8, 2016 #

7 AM

Running Road / Track 20:54 intensity: (17 @1) + (1:45 @2) + (2:15 @3) + (16:27 @4) + (10 @5) 4.0 km (5:14 / km)
ahr:142 max:160 shoes: Brooks 7 2015 Navy

treadmill warm-up

Gym 15:15 intensity: (18 @0) + (11:50 @1) + (1:41 @2) + (53 @3) + (33 @4) 0.11 km (2:14:57 / km)
ahr:93 max:143

Swimming 22:30 [3] 1.0 km (22:30 / km)

1km crawl

Thursday Apr 7, 2016 #

6 PM

Road Biking 47:51 [3] 21.68 km (2:12 / km) +187m 2:07 / km

1st outing for a long time, Braco towards Muthill back via Gleneagles - pleased to get 27 kmh avg

Wednesday Apr 6, 2016 #

6 PM

Swimming 30:00 [3] 1.28 km (23:26 / km)

Really pleased to do 1km crawl without stopping, minute rest and then 14 lengths.
Pace 44.30 for 1.9km

Gym 10:00 [1]

strength and conditioning

Tuesday Apr 5, 2016 #

6 PM

Running 1:13:30 intensity: (1 @0) + (8 @1) + (4:36 @2) + (45:26 @3) + (22:04 @4) + (1:15 @5) 12.86 km (5:43 / km) +263m 5:11 / km
ahr:136 max:161 shoes: Brooks Ghost 7 2015

Feeling tired 'for a change' but decided to do an infrequent visit to Cromlet Hill up from Braco - great to see the snowy hills north and west

Sunday Apr 3, 2016 #

11 AM

Running Warm-up 10:48 [3] 0.84 km (12:51 / km)
shoes: Integrator 2015

Orienteering race 1:17:44 [5] 9.95 km (7:49 / km) +327m 6:42 / km
shoes: Integrator 2015

Holme Fell - Brown 7.8 430m climb, 2nd 3.30 down on Will. Followed recent trend of dropping 3 minutes on pace in second half!

Just knackered and trudging by the end. Loved the terrain and course, shame I couldn't race the whole way.

Saturday Apr 2, 2016 #

1 PM

Running Warm-up 12:17 [3] 0.87 km (14:09 / km) +6m 13:41 / km
shoes: Integrator 2015

Orienteering race 45:33 [5] 5.55 km (8:13 / km) +148m 7:15 / km
shoes: Integrator 2015

Tarns hows Black - 4.8km 290m climb
Much tougher underfoot than I remembered largely from it being so slippy in very wet conditions. Screwed number 1 by a minute and then very steady after that but clean.

Running Warm-up 20:00 [3] 2.04 km (9:50 / km) +23m 9:18 / km
shoes: Integrator 2015

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