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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 31 days ending Oct 31, 2015:

activity # timemileskm+m
  Orienteering6 17:37:24 64.55(16:23) 103.89(10:11) 5151
  Running10 7:42:12 44.76(10:20) 72.03(6:25) 1017
  Gym10 7:15:00
  Swimming4 1:35:00 2.36(40:14) 3.8(25:00)
  Walk1 1:00:00 3.73(16:06) 6.0(10:00)
  Running Warm-up4 56:45 3.32(17:06) 5.34(10:38) 178
  Intervals1 41:54 3.09(13:33) 4.98(8:25) 300
  Total27 36:48:15 121.81 196.04 6646
  [1-5]27 36:48:02

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Wednesday Oct 28, 2015 #

6 PM

Running Warm-up 12:22 intensity: (3 @0) + (4:22 @1) + (2:22 @2) + (2:30 @3) + (3:05 @4) 1.22 km (10:10 / km) +23m 9:17 / km
ahr:116 max:159 shoes: Inov8 Roclite

Orienteering 52:51 intensity: (6:31 @2) + (1:12 @3) + (21:07 @4) + (24:01 @5) 8.95 km (5:54 / km) +85m 5:38 / km
ahr:103 max:174 shoes: Inov8 Roclite

Lots of use of Laigh Hills, feeling tired and a bit of a cold. Enjoyed doing own thing and trundling round fairly cleanly

Tuesday Oct 27, 2015 #

4 PM

Running 48:24 intensity: (40 @1) + (3:38 @2) + (42:31 @3) + (1:35 @4) 8.54 km (5:40 / km) +73m 5:26 / km
ahr:129 max:142 shoes: Brooks Ghost 7 2015

Monday Oct 26, 2015 #

4 PM

Gym 30:00 [1]

Pilates

Sunday Oct 25, 2015 #

8 AM

Orienteering 6:33:00 [3] 33.0 km (11:55 / km) +2200m 8:56 / km
shoes: Integrator 2015

OMM Day 2 A Course

3rd, first Vet Team, 23 minutes down on the leaders. 4th Overall, 40 seconds (after 14 hours) down on 3rd (Jess and partner!)

Misunderstood (lack of info) of allocated start times so started 20 minutes late. This did mean we were chasing the top 10 rather than just behind the top 4. Weather much better and the terrain much more runnable but still tough in places.

After 4 hours largely by running faster down hill we caught 4 pairs (6th to 9th) starting before us.

Expected a 5 hour course and it ended up at 6 hour 33. Long but still both runnig stongly at the end, and very pleased to be 3rd today and nearly making it to 3rd overall.

Reset the benchmark of coping with a tough course and condiions. Very enjoyable (I think) experience.
C • That was close! I wondered ... 3

Saturday Oct 24, 2015 #

8 AM

Orienteering 7:48:29 [3] 38.08 km (12:18 / km) +2277m 9:28 / km
shoes: Integrator 2015

OMM A Course Day 1. Tweedsmuir Hills

5th - First Vet team. 7.17 winning team, 23 minutes down.

2003 tried the A course in the borders (Langholme - after winning B in 2001) and it was rough and we had to retire on day 1. This was second attempt, this time with Will Manners (who turned out to be the perfect MM companion, with good banter and lots of Army and expedition experience and we were very eveningly matched).

Tough, tough terrain, with much of it un-runnable. Knee deep heather and brush. Started in terrential rain which then turned to hail stones. 3rd leg was 12km with most of it running across freezing marsh - 2h 20 min of fun!. Leading the A course round got caught by a mixed pair and Jessica T and partner. I was knackered after 7 hours and both teams got away (7 minutes).

Overnight was freezing but Will sorted everything so got fed very well, but saving weight meant long cold night.



Tuesday Oct 20, 2015 #

6 PM

Running 29:54 intensity: (2 @0) + (10:41 @2) + (18:48 @3) + (23 @4) 5.47 km (5:28 / km) +1m 5:28 / km
ahr:110 max:144 shoes: Brooks Ghost 7 2015

Sore throat - not great for OMM at the weekend

Sunday Oct 18, 2015 #

12 PM

Running Warm-up 17:13 [3] 1.31 km (13:11 / km) +2m 13:05 / km
shoes: Integrator 2015

Orienteering 50:40 [5] 9.52 km (5:19 / km) +289m 4:37 / km
shoes: Integrator 2015

Saturday Oct 17, 2015 #

1 PM

Running 36:40 [3] 6.31 km (5:49 / km) +93m 5:25 / km
shoes: Brooks 7 2015 Navy

Running 2:16 [3] 0.38 km (6:03 / km) +12m 5:13 / km
shoes: Brooks 7 2015 Navy

Friday Oct 16, 2015 #

10 AM

Swimming 20:00 [3] 0.8 km (25:00 / km)

Last day at Latoonia, Turkey. Swim from Champagne beach. Amazing resort, loved it.
1 PM

Gym 30:00 [1]

final windsurf. Stronger winds, meant more speed. Really getting hang of it.

Thursday Oct 15, 2015 #

10 AM

Walk 1:00:00 [1] 6.0 km (10:00 / km)
shoes: Brooks 7 2015 Navy

Saklikent Canyon - canyoning walk/swim. 2nd deepest in Europe! Failed to negotiate slippy rock step and smacked head ;( turned out just a small bump.
3 PM

Swimming 25:00 [3] 1.0 km (25:00 / km)

More swimming from Dolphin beach

Gym 1:00:00 [3]

Windsurfing - very light winds but still managed to get around ok

Wednesday Oct 14, 2015 #

6 AM

Running 1:14:02 intensity: (52 @1) + (9:37 @2) + (52:02 @3) + (11:31 @4) 12.16 km (6:05 / km) +265m 5:30 / km
ahr:128 max:146 shoes: Brooks 7 2015 Navy

Morning trundle around beautiful headland from Latoonia - very undulating
3 PM

Swimming 25:00 [3] 1.0 km (25:00 / km)

Another trip out to the white flag- digging the sea swimming

Gym 30:00 [3]

Stretching class then followed by Turkish massage. Much more relaxing and soapy than a normal sports massage

Tuesday Oct 13, 2015 #

3 PM

Intervals 41:54 [5] 4.98 km (8:25 / km) +300m 6:28 / km
shoes: Brooks 7 2015 Navy

Hill reps - 8 times 1:40- 40 m climb. Tough lactate leg build up
4 PM

Running 30:00 [3] 2.0 km (15:00 / km)
shoes: Brooks 7 2015 Navy

Football!
Less intense than yesterday.

Gym 40:00 [3]

Tennis knock around at. 2pm

Monday Oct 12, 2015 #

2 PM

Gym 1:00:00 [3]

Windsurfing - better than yesterday, but did get stuck in downwind corner and had to paddle out

Running 1:00:00 intensity: (8 @0) + (1:22 @1) + (25:20 @2) + (8:09 @3) + (10:02 @4) + (14:59 @5) 4.31 km (13:56 / km) +19m 13:38 / km
ahr:133 max:180 shoes: Brooks 7 2015 Navy

Adult football with a couple kids to make up the numbers. Quite different to a knock around in the park, followed by tennis and a hill rep.

Sunday Oct 11, 2015 #

2 PM

Gym 45:00 [2]

Windsurfing or more like swim. Going ok when not turning
3 PM

Running 56:46 intensity: (22 @1) + (4:27 @2) + (29:30 @3) + (22:27 @4) 9.02 km (6:18 / km) +268m 5:29 / km
ahr:135 max:159 shoes: Brooks 7 2015 Navy

Run from Latoonia towards Fethie then run up to hill at the back on rough track to radio mast.

Saturday Oct 10, 2015 #

2 PM

Swimming 25:00 [3] 1.0 km (25:00 / km)

Dolphin beach swim to the White flag and back. Feeling very deep and a long way out.
3 PM

Gym 1:00:00 [1]

Tennis

Running 39:36 intensity: (14 @1) + (2:39 @2) + (16:41 @3) + (18:59 @4) + (1:03 @5) 7.68 km (5:09 / km) +111m 4:48 / km
ahr:139 max:162 shoes: Brooks 7 2015 Navy

Explored from club Letoonia along windy minor road. Feeling very sluggish.

Running 1:34 intensity: (19 @2) + (1:15 @3) 0.17 km (9:13 / km)
ahr:125 max:131 shoes: Brooks 7 2015 Navy

5 PM

Gym 20:00 [3]

Collecting last 20 minutes of Yoga class with Miss Bendy instructor. It shouldn't be physically possible.

Thursday Oct 8, 2015 #

10 AM

Running 33:00 [3] 7.0 km (4:43 / km)

Monday Oct 5, 2015 #

Gym 1:00:00 [3]

knacked - very weak effort tonight

Sunday Oct 4, 2015 #

10 AM

Orienteering 25:40 intensity: (2:05 @4) + (23:35 @5) 4.2 km (6:07 / km) +92m 5:31 / km
ahr:169 max:178 shoes: Integrator 2015

5th on man woman man with Rob and Alison. Out with Nick, Ant, Ben on last leg, came back last of the four. Nick was a different class coming in 3 minutes early, and just didn't have the pace or energy to fight for the places.

Good effort from Scotlend, not enough strength in depth to take a victory.

Running Warm-up 10:00 [3] 1.0 km (10:00 / km)

Saturday Oct 3, 2015 #

10 AM

Running Warm-up 17:10 intensity: (57 @1) + (2:13 @2) + (11:15 @3) + (2:45 @4) 1.82 km (9:27 / km) +153m 6:39 / km
ahr:128 max:150 shoes: Integrator 2015

Orienteering 1:06:44 intensity: (24 @2) + (50 @3) + (3:00 @4) + (1:02:30 @5) 10.15 km (6:34 / km) +208m 5:58 / km
ahr:169 max:196 shoes: Integrator 2015

VHI Wales - Llynnoedd Teifi
Brown M40. 66 minutes, 3rd down 11 minutes on Nick and 6 on Marcus. Clean run, maybe a minute lost on route choice max. Still jaded from Corsica, so as good as hoped. Good to beat Ant, Andy and Ben

Thursday Oct 1, 2015 #

Running 50:00 [3] 9.0 km (5:33 / km) +175m 5:04 / km
shoes: Brooks Ghost 7 2015

Slightly shortened Turbine run - still feel knackered, another days rest will sort me out for VHI?

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