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

Training Log Archive: Roger G

In the 31 days ending Mar 31, 2011:

activity # timemileskm+m
  Running13 9:37:38 65.28 105.06 70
  Orienteering6 6:08:21 21.07 33.91
  Gym4 4:40:00
  Mountain Biking1 2:10:00 21.75(5:59) 35.0(3:43)
  Intervals2 45:00 6.21(7:15) 10.0(4:30)
  Swimming1 30:00
  Total23 23:50:59 114.32 183.97 70

«»
2:21
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday Mar 31, 2011 #

12 PM

Running 20:00 [5]

hills session at the uni with Jase

my achilles didn't hurt finally,

1:37
56
1:34
56
1:36
54

good consistent session

Running 20:00 [3] 5.0 km (4:00 / km)

warm up and down

Tuesday Mar 29, 2011 #

12 PM

Running 49:40 [4] 12.0 km (4:08 / km) +70m 4:01 / km

back in the game

time trial from work - pleased with pace and achilles felt good for the rest
65 seconds quicker than previous best

Running 15:00 [2]

warm up and down

Monday Mar 28, 2011 #

12 PM

Gym 1:10:00 [3]

palates - tried harder than normal and got more out of the session this week

Saturday Mar 26, 2011 #

Mountain Biking 2:10:00 [3] 35.0 km (3:43 / km)

Ride with Janine from Dunblane to the wind-farm and back to Braco. Felt loads better than expected enjoyed MTB

Wednesday Mar 23, 2011 #

Note
(sick)

Tuesday Mar 22, 2011 #

Note
(sick)

cold

Monday Mar 21, 2011 #

Gym 1:10:00 [2]

pretty sore after race

Sunday Mar 20, 2011 #

Running 1:20:16 [5] 21.2 km (3:47 / km)

Alloa half marathon - on reflection happy with run, based on prep, 12 seconds off pace I'd set. Not quite under 80, by having a few slow splits between Alva and Menstrie, with Achilles being pretty sore. Strong on the hill, able to get away from pack and pass the first woman, just.

Please with 37.24 for 10 km time.


1 00:03:34
2 00:03:39
3 00:03:40
4 00:03:52
5 00:03:51
6 00:03:49
7 00:03:43
8 00:03:42
9 00:03:47
10 00:03:47
11 00:03:48
12 00:03:51
13 00:03:56
14 00:03:50
15 00:03:55
16 00:03:59
17 00:03:59
18 00:03:53
19 00:03:55
20 00:03:37
21 00:03:39
22 00:00:18

Running 20:00 [3] 3.0 km (6:40 / km)

warm-up

Saturday Mar 19, 2011 #

Running 55:00 [4] 9.0 km (6:07 / km)

back of Newtonmore spped session

Thursday Mar 17, 2011 #

Running 30:00 [3] 4.0 mi (7:30 / mi)

Tuesday Mar 15, 2011 #

Running 30:00 [3] 5.0 mi (6:00 / mi)

Monday Mar 14, 2011 #

11 AM

Gym 1:10:00 [2]

palates

Sunday Mar 13, 2011 #

11 AM

Orienteering 1:30:00 [3]

Moor of Alvie - control hanging in deep snow and then extra loop

Saturday Mar 12, 2011 #

11 AM

Orienteering 40:00 [2] 3.0 km (13:20 / km)

Orienteering 20:00 [4] 3.0 km (6:40 / km)

FVO training weekend morning - mixture of control hanging shadowing and racing
1 PM

Orienteering 54:00 [4] 7.0 km (7:43 / km)

Kincraig - warm up and then trains exercise with Jase and Jon
Lots of snow

Wednesday Mar 9, 2011 #

12 PM

Orienteering 45:00 [3] 5.0 km (9:00 / km)

lame effort from me tonight at Dumyat

achilies sore, frozen hands after sliding down slush, wrong shoes - decided not to complete for first time

Tuesday Mar 8, 2011 #

12 PM

Running 30:00 [3] 6.0 km (5:00 / km)

dropped out of car on a8 and ran to work

Intervals 20:00 [5] 4.0 km (5:00 / km)

short but quality session around business school

4 times 1 km

3:40
3:40
3:41
3:46

3:42 average compared with 3:57 week before (much more rest in between but pleased with pace)

Running 15:00 [2] 2.0 km (7:30 / km)

warm-up and down

Running 15:00 [2] 2.0 km (7:30 / km)

warm-up and down

Monday Mar 7, 2011 #

12 PM

Gym 1:10:00 [2]

palates and circuits

Sunday Mar 6, 2011 #

12 PM

Orienteering 23:14 [2] 1.6 km (14:31 / km)

white course warm-up

Running 10:00 [3] 2.0 km (5:00 / km)

warm-up

Orienteering 1:18:43 [4] 10.37 km (7:35 / km)


- SOL1 Black Course - 12 minutes down, 6 on Marcus

lost 4 minutes at number 3 and another minute at 9, which was pretty demotivating so cruised the rest and enjoyed being clean after that

Swimming 30:00 [1]

chill in the pool

Saturday Mar 5, 2011 #

12 PM

Running 35:00 [2] 4.0 km (8:45 / km)

warm up and down
5 PM

Orienteering 17:24 [5] 3.94 km (4:25 / km)

scottish sprint champs Perth - lost 1:45 so not good - got the m35 title

Wednesday Mar 2, 2011 #

5 PM

Running 30:00 [3] 5.5 km (5:27 / km)

Run from work to Newbridge to get picked up
7 PM

Running 1:06:00 [3] 10.38 km (6:22 / km)

Night run with club - lap of loch, Abbey Craig, University Grounds had no energy achilies sore, think I'll have a rest next couple of days

Tuesday Mar 1, 2011 #

8 AM

Running 36:42 [3] 5.5 km (6:40 / km)

recovery run from Norton house
12 PM

Intervals 25:00 [5] 6.0 km (4:10 / km)

5 times 1 km 1.30 rests
3:57
3:53
3:50
3:52
3:56

average - 3:54 1 sec more than last week
C • Snap 2

Running 20:00 [3] 3.0 km (6:40 / km)

warm up and down plus drills

« Earlier | Later »