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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 30 days ending Jun 30, 2016:

activity # timemileskm+m
  Orienteering9 16:33:44 55.58(17:53) 89.44(11:07) 3837
  Swimming12 7:21:06 10.95(40:17) 17.62(25:02) 1
  Road Biking5 6:38:01 97.71(4:04) 157.26(2:32) 1996
  Running6 2:45:19 17.71(9:20) 28.51(5:48) 215
  Gym4 1:18:21 0.08 0.12
  Intervals1 50:05 5.38(9:18) 8.66(5:47) 40
  Running Warm-up3 29:32 1.64(18:02) 2.64(11:12) 44
  Running Terrain1 5:51 0.52(11:16) 0.84(7:00) 2
  Total29 36:01:59 189.57 305.08 6135
  [1-5]28 34:49:43

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Wednesday Jun 29, 2016 #

7 AM

Swimming 36:59 [3] 1.64 km (22:33 / km)

a bit more gliding but not helping pace!

Swimming 6:11 [3] 0.24 km (25:46 / km)

Tuesday Jun 28, 2016 #

6 PM

Road Biking 1:37:25 [3] 36.7 km (2:39 / km) +538m 2:28 / km

Steady ride in the rain, on the back road to Muthill and then west of Drummond Wood to Stowan Rd to Comrie then Glen Artney and back via Langside. Good hilly route.

Monday Jun 27, 2016 #

Swimming 52:00 [3] 1.88 km (27:40 / km)

Session focused on technique so made a few stops
5 PM

Swimming 52:19 [3] 1.88 km (27:50 / km)

Sunday Jun 26, 2016 #

2 AM

Running Warm-up 9:02 intensity: (6:21 @1) + (2:03 @2) + (38 @3) 0.46 km (19:38 / km) +13m 17:12 / km
ahr:94 max:128 shoes: Integrator 2016

Orienteering 1:06:20 intensity: (2 @2) + (38 @3) + (14:58 @4) + (50:42 @5) 11.6 km (5:43 / km) +335m 5:00 / km
ahr:164 max:176 shoes: Integrator 2016

Harvester - Cleve Hill, Leg 5 10.2km. Steady start with a number of small mistakes adding up to about 2-3 minutes in the dark and really being careful on checking codes and not making any big mistakes.

As it got a little lighter became more confident and running hard. Maybe too hard as disaster hits with 1 km to go. Up the hill to a small depression. Realised a little too close to thickets so moved 100m across the slope and straight into the depression - I thought!

This was not the right depression which was 55 to 60 m further up the hill. Didn't check code as in depression and in oxygen debt, so totally gutted when discovered DSQ at the finish. That was FVO's efforts to retain the title and win UK Relay league scuppered.

Team did a great job with 12 minute comfortable lead from NOC, again showing consistency so important but obviously not counting this time.

Raised with organiser and controller that the depression, even if different shapes was unfairly close together and borderline on the rules. Went out to check and they were really pretty close with the depression for my control much less obvious on the ground to the one I punched. We could have put in a protest but that could have potentially lead to voiding the course which we didn't want.

Sorry team. Next year!

Saturday Jun 25, 2016 #

11 AM

Swimming 30:28 [3] 1.35 km (22:34 / km)

Friday Jun 24, 2016 #

6 PM

Road Biking 59:49 intensity: (45 @1) + (7:54 @2) + (35:37 @3) + (15:33 @4) 27.34 km (2:11 / km) +305m 2:04 / km
ahr:132 max:152

Still evening for Langside, Muthill ride. Very pleased with 7 minute pb 27.4 average.

Thursday Jun 23, 2016 #

7 PM

Orienteering 1:14:38 [3] 6.0 km (12:26 / km) +65m 11:48 / km
shoes: Brooks Ghost 7 2015

South Achray - course planning and some bracken bashing. Looking ok but more recruits to run courses would be welcome to make som more tracks.

Wednesday Jun 22, 2016 #

7 AM

Running 54:37 intensity: (24 @1) + (58 @2) + (10:35 @3) + (42:12 @4) + (28 @5) 11.19 km (4:53 / km) +73m 4:44 / km
ahr:145 max:161 shoes: Brooks Ghost 7 2015

Gym 11:34 intensity: (11:22 @2) + (12 @3)
ahr:97 max:133 shoes: Brooks Ghost 7 2015

7 PM

Swimming 25:35 [3] 1.2 km (21:19 / km) +1m 21:14 / km

Loch Earn Open water swimming. Format of session was to get a lift in boat and then a swim back.

Hired wet suit, under jacket and boots, so with a top up of hot water down inside the suit before plunging in, meant it was not too cold, although sore on the head to start. A number of regulars said it was a couple of degrees colder than normal - which is a good sign.



Wasn't putting face in properly to start as very very dark. Gradually calmed and managed a more steady stroke and proper breathing and got into a rhythm.

Encouraging it was 1.2km and time went very quickly.

Felt very boyant with the suit and legs at surface, happy with pace.




Monday Jun 20, 2016 #

7 AM

Swimming 35:32 [3] 1.2 km (29:37 / km)

Focus on technique and gliding - managed to get down to 14-16 strokes per length
6 PM

Road Biking 1:11:08 intensity: (19 @1) + (58 @2) + (18:52 @3) + (11:09 @4) + (39:50 @5) 30.93 km (2:18 / km) +312m 2:11 / km
ahr:165 max:213

Ride out to Auchterader and loop on back road from Gleneagles glen to Dunning. Decent pace of 26km/h

Sunday Jun 19, 2016 #

5 PM

Road Biking 43:24 [3] 12.19 km (3:34 / km) +273m 3:12 / km

Running 33:33 [3] 5.96 km (5:38 / km) +121m 5:07 / km
shoes: Brooks Ghost 7 2015

Swimming 40:00 [3] 1.0 km (40:00 / km)

Swimming lessons Crieff

Dunce of the class - call out on strokes per length 12, 9, 10...I was 19!
Root cause is not gliding enough so therefore slowing down. Legs are also dropping so need to kick more to keep legs up. Hated the swimming under water for a length, recovery length and go again - brutal.

Also learnt to spread fingers, high arm lift...lots to work on.

John Kettles, seems good guy and direct with feedback!
C • Technical 2

Saturday Jun 18, 2016 #

8 AM

Road Biking 2:06:15 intensity: (48 @1) + (19:11 @2) + (1:32:46 @3) + (13:30 @4) 50.1 km (2:31 / km) +568m 2:23 / km
ahr:128 max:154

Lovely classic ride from Aberfoyle to Katrine clockwise. Forgotten how hilly this is.

Friday Jun 17, 2016 #

7 PM

Orienteering 1:42:01 [2] 5.3 km (19:14 / km) +119m 17:17 / km
shoes: Integrator 2016

South Achray - little jog and then some bracken clearing. Satisfying but lots of midges.

Thursday Jun 16, 2016 #

7 AM

Swimming 30:18 [3] 1.43 km (21:10 / km)

7 PM

Running 25:00 [2] 4.7 km (5:19 / km)

Tuesday Jun 14, 2016 #

7 AM

Swimming 35:31 [3] 1.6 km (22:12 / km)

PB!

Gym 5:43 [3] 0.1 km (58:56 / km)

Sunday Jun 12, 2016 #

11 AM

Running Warm-up 12:33 intensity: (2:43 @1) + (6:09 @2) + (3:41 @3) 1.24 km (10:10 / km) +31m 9:02 / km
ahr:110 max:128

Orienteering 44:38 intensity: (10 @1) + (5 @2) + (1:32 @3) + (18:11 @4) + (24:40 @5) 5.96 km (7:29 / km) +92m 6:57 / km
ahr:159 max:180 shoes: Integrator 2015

Brittish middle - leith Hill. 3rd 30 seconds down on Andy and 17 on Jez. Missed 2.30 after not taking care on paths and taking time to relocate. More mistakes in tricky area. Fustrating as easy enough to take victory. Just had to take care.

Saturday Jun 11, 2016 #

11 AM

Running 8:54 intensity: (1:30 @1) + (4:57 @2) + (2:27 @3) 0.85 km (10:30 / km) +5m 10:12 / km
ahr:110 max:131

Orienteering 16:10 intensity: (1 @1) + (17 @2) + (12 @3) + (53 @4) + (14:47 @5) 3.63 km (4:27 / km) +9m 4:24 / km
ahr:172 max:184

British Sprint - dsq - didnt spot the olive green in a couple of places, and accidentially crossing- fair enough if visible on ground, It wasn't. Should have been taped and not planned fo entrappment to make the area more interesting.
2 PM

Running Terrain 5:51 intensity: (6 @1) + (2:23 @2) + (3:22 @3) 0.84 km (7:00 / km) +2m 6:55 / km
ahr:120 max:131

Running 16:10 intensity: (2 @2) + (10 @3) + (1:18 @4) + (14:40 @5) 3.53 km (4:35 / km) +6m 4:32 / km
ahr:171 max:181

Thursday Jun 9, 2016 #

6 PM

Swimming 36:12 [3] 1.6 km (22:37 / km)

Not feeling up for this, this morning but carved out a mile a few seconds longer than PB

Wednesday Jun 8, 2016 #

6 PM

Running Warm-up 7:57 intensity: (3:53 @1) + (31 @2) + (1:04 @3) + (2:29 @4) 0.94 km (8:27 / km)
ahr:112 max:155

Orienteering 42:58 intensity: (1:40 @1) + (7:52 @2) + (1:38 @3) + (9:32 @4) + (22:16 @5) 6.36 km (6:45 / km) +111m 6:13 / km
ahr:148 max:175 shoes: Brooks 7 2015 Navy

Quitea boggy and nettley urban race! All very enjoyable and great practice for the weekend. Lost time early on but solid later

Tuesday Jun 7, 2016 #

6 PM

Intervals 50:05 intensity: (8 @0) + (7:31 @1) + (7:49 @2) + (15:16 @3) + (8:37 @4) + (10:44 @5) 8.66 km (5:47 / km) +40m 5:39 / km
ahr:131 max:177 shoes: Brooks 7 2015 Navy

I knew this was going to be tough after the weekend but wanted to get some speed in my legs for the Bristish Sprint.

Went for the 8 * 600m session on the Carse, in 22 degrees heat!
pace 3.42, 3.38,3.30,3.28,3.26,3.29,3.27,3.22

Working hard at the end

Along way off peak pace but enough to build confidence for the weekend. Race will be won and lost on route choice, mistakes and flow not running.

Monday Jun 6, 2016 #

7 AM

Swimming 23:57 [3] 1.0 km (23:57 / km)

Light session, with a mix of intervals

Gym 1:00:00 [2]

Sunday Jun 5, 2016 #

9 AM

Orienteering 3:15:00 [3] 15.0 km (13:00 / km) +1000m 9:45 / km
shoes: Integrator 2016

After feeling rough and not embracing the bacon butties, Will's head and body was for a cut off. We did a significant climb, with another stunning inversion, totally windless and glorious sunshine, and then made the call to dropped off the course and make our way along the road to Cannich. A bit disappointing but still an amazing event and weekend.

When we retired we where still 10 minutes up on Will and Andy from Strathearn so we where still moving ok.

Saturday Jun 4, 2016 #

9 AM

Orienteering 6:48:00 [3] 32.0 km (12:45 / km) +2000m 9:43 / km
shoes: Integrator 2016

The last and first (for us) Highlander. A Course. Great event with top location and mountains and glorious sunshine. Started steady and really kept that going for the day. No records for our result 26 out of 44 2h 20 down on the winners. Will wasn't in good nick but kept going to his credit. Managed to bag a few munro's (I await the purest revolt as I didn't top them!).

Wednesday Jun 1, 2016 #

7 AM

Swimming 36:04 [2] 1.6 km (22:32 / km)

new PB very pleasing

Gym 1:04 [0] 0.03 km (42:40 / km)

Running 27:05 [0] 2.28 km (11:52 / km) +10m 11:37 / km

7 PM

Orienteering 43:59 [0] 3.6 km (12:14 / km) +106m 10:39 / km

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