Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 31 days ending Aug 31, 2013:

activity	#	time	miles		km		+m
Running	13	15:25:40	100.61	(9:12)	161.91	(5:43)	2005
Running Road / Track	8	11:04:25	90.74	(7:19)	146.03	(4:33)	1089
Orienteering	6	7:03:37	35.39	(11:58)	56.95	(7:26)	1045
Road Biking	1	2:59:19	40.12	(4:28)	64.56	(2:47)	570
Intervals	2	2:06:39	14.65	(8:39)	23.57	(5:22)	110
Mountain Biking	1	1:31:51	15.1	(6:05)	24.3	(3:47)	342
Running Terrain	1	1:00:00	4.97	(12:04)	8.0	(7:30)	300
Gym	1	54:34	2.24	(24:20)	3.61	(15:07)	16
Total	29	42:06:05	303.8	(8:19)	488.93	(5:10)	5477
[1-5]	29	41:52:28

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Saturday Aug 31, 2013 #

7 AM

Road Biking 2:59:19 [2] 64.56 km (2:47 / km) +570m 2:40 / km

Beat the borders - 40 mile cycle. Early start 7:45, at Melrose on undulating back lanes to Kelso, through to Roxburgh, and then across to Woll north of Hawrick, for the changeover for the run section.

Team with Alan, Barry and Simon. Mix abilities and bikes meant that this was pretty steady, but still a decent pace to make enjoyable. Meant that there was chance to take in some really nice scenery, and good banter.

11 AM

Running 3:40:00 [3] 28.97 km (7:36 / km) +400m 7:06 / km
shoes: Brooks Adrenaline 2013

Beat the Borders - walk / run
Started off from Woll Golf Course, following the Borders Abbeys Way all the way through Selkirk, then onto Galashiels, then following the Tweed along to Melrose. There was a couple of stops for Paintballing, Archery and a zip slide across the tweed at the end.

As expected this was going to be a mix of running and walking and pretty steady. Alan's back, which was injured prior to the event was really hampering him. To his credit he carried on through the pain. In contrast by jogging 3/4 of the distance with nice stops for cakes and drinks and beautiful views and trails, lead to the event being very enjoyable.

Really good fun, well organised, friendly marshals and raised 3k for Chas.

Thursday Aug 29, 2013 #

7 AM

Running 53:45 11.3 km (4:45 / km) +75m 4:36 / km
ahr:125 max:149 shoes: Brooks Adrenaline 2013

Pre work run - felt slightly more spritely today, but taking it easy.

Wednesday Aug 28, 2013 #

6 PM

Running 51:55 10.0 km (5:11 / km) +68m 5:01 / km
ahr:132 max:165 shoes: Brooks Adrenaline 2013

dragged myself out after work from Braco

Tuesday Aug 27, 2013 #

6 PM

Intervals 1:00:07 11.22 km (5:22 / km) +73m 5:11 / km
ahr:135 max:170 shoes: Brooks Adrenaline 2013

repeat of session 2 years ago, 3 laps of the uni loch but without company of Abi, Ross, Jon, Fi, but with girls run shouting encouragement

Very similar times to 2 years ago. Session felt equally hard

8:24 3:35 m/k
8:25 3:36 m/k
8:23 3:37 m/k

2 years ago
8:31 2.3km 3:40m/k
8:23 3:37m/k
8:23 3:37m/k

C • Sorry about that - let me k... 2

Sunday Aug 25, 2013 #

12 PM

Orienteering 1:15:33 [4] 9.65 km (7:50 / km) +276m 6:51 / km
shoes: Ice bugs 2013

started off steady getting used to tough terrain and heavy legs. Got into things by working out how far I was behind or in front of Jess. Getting tight at the end and sneaked victory by 3 minutes. Good time from Jess.

Good to get out orienteering

Orienteering 1:02:00 [3] 7.0 km (8:51 / km) +250m 7:31 / km
shoes: Ice bugs 2013

Control collecting. Realised sip of water at the end of the Brown course not enough to keep me going. Very tired and thirsty, by the end.

Saturday Aug 24, 2013 #

12 PM

Running Road / Track 2:32:00 [4] 34.0 km (4:28 / km) +200m 4:21 / km
shoes: Brooks Adrenaline 2013

No garmin so had to use iphone to measure the 17km out. Very pleasant route along Rannoch loch out towards Rannoch Station. Out in 77 and back 75 so pleased managed to keep pace up for second half, although more downhill and wind behind. Last mile really hurt, maybe due to not enough drink or food. Not looking forward to the next 8 km on marathon day.

Rannoch BBQ in evening to celebrate 40 years of FVO. Great to have 4 of the founding members Sue, Brian, Ted and Val.

Thursday Aug 22, 2013 #

6 PM

Running Road / Track 1:19:15 19.52 km (4:04 / km) +159m 3:54 / km
shoes: Brooks Adrenaline 2013

Started from Dunblane to Moon Cottage, Carse and BOA. Pace run. Thought I'd go for 4 m/km. Managed to keep to pace for 16km, slightly slower out of BoA. Adjusted for climb was under target so pretty pleased, but had to work harder than I would have liked. Feels like a bit of a stretch on current fitness and mileage for the full distance.

Running Road / Track 5 [2] 0.5 km (10 / km) +99m 5 / km
shoes: Brooks Adrenaline 2013

Wednesday Aug 21, 2013 #

7 AM

Running Road / Track 44:35 9.35 km (4:46 / km) +20m 4:43 / km
ahr:133 max:151 shoes: Brooks Adrenaline 2013

shorter version of last nights run. taking it fairly easy given chance of illness

Tuesday Aug 20, 2013 #

6 PM

Running Road / Track 1:09:01 13.88 km (4:58 / km) +33m 4:55 / km
ahr:132 max:153 shoes: Brooks Adrenaline 2013

Run past Old Trafford and Salford Quays
Tired from early start, training and potential on coming illness. Nice evening and enjoyable route though.

Monday Aug 19, 2013 #

6 PM

Gym 54:34 3.61 km (15:07 / km) +16m 14:47 / km
ahr:97 max:157

Sunday Aug 18, 2013 #

6 PM

Running Road / Track 47:17 10.98 km (4:18 / km) +91m 4:08 / km
ahr:152 max:167 shoes: Brooks Adrenaline 2013

Wanted to test ability to run at a good pace with very tired legs. Route to Auchterader on back road. Pleased with 41 min for 10km and faster than 4m/k for the last 4 kms.

Made it a nice round 100km for the week. Really pleased considering the tough fortnight prior

Running 6:32 1.02 km (6:24 / km) +4m 6:16 / km
ahr:131 max:152

Saturday Aug 17, 2013 #

3 PM

Running Road / Track 2:41:12 34.0 km (4:44 / km) +350m 4:31 / km
ahr:143 max:162 shoes: Brooks Adrenaline 2013

Long run from Inver trossachs / Venachar. Looking to follow the longurst route. Slight mishap in that I switched off watch for about 4km and so had to guess distance to go along Loch Katrine. Underestimated so had to add 5km on at the end passing the car in the process. Fair amount of will power needed.

Kept an ok pace in reasonable headwind and heavy rain on way out and maintained on way back without slowing. Not particularly fast, but its done.

Friday Aug 16, 2013 #

6 AM

Running 54:12 10.3 km (5:16 / km) +174m 4:51 / km
ahr:129 max:151 shoes: Brooks Adrenaline 2013

Up v early out by 6:10 for 10km time trial route in Braco minus any speed. Fairly eventful with red kite spotted and when running back down, entered field of bullocks that were really jumpy. This was ok until I came face to face with a massive bull not looking impressed. I legged it across the field and jumped a fence, the bull didn't follow! Big increase in heart race and adrenaline

Thursday Aug 15, 2013 #

7 AM

Running Road / Track 1:28:10 18.78 km (4:42 / km) +103m 4:34 / km
ahr:139 max:154 shoes: Brooks Adrenaline 2013

Pre work, new route to Cramond village and along the coast and back. Very tired throughout :(
longest pre work run :)

Wednesday Aug 14, 2013 #

7 AM

Running 1:00:15 12.99 km (4:38 / km) +84m 4:30 / km
ahr:140 max:155 shoes: Brooks Adrenaline

Run from work - Riccaton, canal, moderate pace
Felt heavy legged. Eventually realised that had old trainers, not helping lead legs.

Tuesday Aug 13, 2013 #

7 AM

Intervals 1:06:32 12.35 km (5:23 / km) +37m 5:18 / km
ahr:136 max:171 shoes: Brooks Adrenaline

Quality interval session, from work first thing along Edinburgh canal

6*1 km 1:40 rests

3:32
3:29
3:28
3:35
3:33
3:28

Average 3:31 two seconds down from 3:33 last time. Felt very heavy legged throughout so pleased to have improved on last session.

Sunday Aug 11, 2013 #

7 AM

Running 49:20 [3] 8.54 km (5:47 / km) +50m 5:37 / km
shoes: Brooks Adrenaline

Pre breakfast / test match, recovery run from Grey college, Durham. Sunny run along the River Wear and back into town with Jon.

Friday Aug 9, 2013 #

12 PM

Running 2:29:23 29.17 km (5:07 / km) +334m 4:51 / km
ahr:133 max:162 shoes: Brooks Adrenaline 2013

The most scenic marathin training run ever!

Run starting from Loch Garten, cut across to Queens Forest to Loch Morlich. Stopped for 10 minutes for soup at the cafe on the ski road, meeting up with the family. Then out in heavy rain to Loch en Eilein out to B road to Inshriach Nursery tea shop, for the best cakes in the world.

Started off tired and heavy legged, and finished even heavier. Looking forward to rest day.

Thursday Aug 8, 2013 #

5 PM

Mountain Biking 1:31:51 [3] 24.3 km (3:47 / km) +342m 3:32 / km

Wednesday Aug 7, 2013 #

9 AM

Running Terrain 1:00:00 8.0 km (7:30 / km) +300m 6:19 / km

Newtonmore run up Creag an Loin 547m, with Al and Pete. Lots of tough heather and marsh. Legs feeling tired.

7 PM

Running 49:54 [5] 12.3 km (4:03 / km) +120m 3:52 / km

Wild Cat trail race in Newtonmore. Victory with 2 minutes lead over a relatively small field. Considering volume of training felt pretty good, helped by taking the lead early on and knowing that I wouldn't be caught. This was confirmed up the Calder path when I managed to stretch the lead.

Had to guess the distance based on minutes per /km up to that point, battery probs with garmin.

First prize was a wooden whisky tumbler made out of silver birch, and miniture very nice.

Tuesday Aug 6, 2013 #

5 PM

Orienteering 47:24 [3] 5.43 km (8:43 / km) +140m 7:44 / km
shoes: Brooks Adrenaline 2013

Basoc local evening event Kingussie, shadowed Jamie around light green

Running Road / Track 22:50 [4] 5.01 km (4:34 / km) +34m 4:25 / km
shoes: Brooks Adrenaline 2013

moderate paced run back from Kingussie to Newtonmore

Monday Aug 5, 2013 #

12 PM

Running 2:21:39 [3] 22.93 km (6:11 / km) +495m 5:35 / km
shoes: Brooks Adrenaline 2013

Long run (time wise). Kick off from Loch Morlich around back of Glenmore lodge, up hill till Chalamain gap, (surprised at how high and rocky the path was), down hill through rough trail to the edge of Rothiemurcus, and then following tracks back to Loch en Eilein and then down the back road to R. visitor centre.

Very enjoyable but feeling tired at the end. Longest run time wise so far on marathon training.

No issues with Calf :)

Sunday Aug 4, 2013 #

3 PM

Running 50:50 [3] 9.53 km (5:20 / km) +146m 4:57 / km
shoes: Brooks Adrenaline 2013

Recovery run up Glen road and back. Calf seemed ok but not fully fixed.

Saturday Aug 3, 2013 #

1 PM

Running 17:30 [2] 1.86 km (9:25 / km) +55m 8:12 / km

Orienteering 1:20:43 [5] 11.82 km (6:50 / km) +228m 6:14 / km

Day 6 - 6th 78minutes. Legs felt up for it even after parking for 4 hours. Brain wasn't, as got too excited by tracks in forest. Lost 8 minutes at number 2, biggest mistake in years. Ran hard after that gaining fastest splits on a few legs until road crossing and then another 2 minutes mistake. Miles down on Jamie S and Al, but good enough to take second as Andy lost time through loosing dibber and was 3 minutes slower.

Pleased with second considering pulling calf on day 1. Had fitness to win, but not consistency on orienteering.

4 PM

Orienteering 36:17 [2] 2.41 km (15:03 / km) +68m 13:11 / km

Control collecting in the nice bit near the finish

Friday Aug 2, 2013 #

12 PM

Running 20:25 3.0 km (6:48 / km)
ahr:119 max:130

warm up Roseisle

Orienteering 1:01:40 [5] 10.63 km (5:48 / km) +83m 5:35 / km
ahr:130 max:163

Day 5 - Roseisle 1st 61 minutes. Very pleased considering couldn't push off on banks with left leg and calf nearly going with 2 km to go in rough rutted open. Pretty clean run loosing 2 minutes. Great orienteering. Godd to get second victory of the week.

Thursday Aug 1, 2013 #

6 PM

Orienteering 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Ice bugs 2013

day 4 - 2km run to start indicated calf would be just ok. The terrain was tough with early start, and by number 8, calf was cramping and I knew it would completely go if I kept going. Limp back to finish.

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