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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 31 days ending Dec 31, 2015:

activity # timemileskm+m
  Running11 9:21:12 64.98(8:38) 104.58(5:22) 1439
  Running Terrain5 4:54:16 21.71(13:33) 34.94(8:25) 840
  Orienteering4 4:14:44 26.25(9:42) 42.25(6:02) 685
  Intervals4 4:04:45 28.56(8:34) 45.96(5:20) 389
  Gym6 3:40:00 0.62 1.0
  Running Road / Track5 3:23:17 24.76(8:13) 39.85(5:06) 246
  Running Warm-up5 1:51:31 6.93(16:05) 11.16(10:00) 96
  Turbo Trainer1 50:00 10.31(4:51) 16.6(3:01)
  Swimming1 20:00 0.31(1:04:22) 0.5(40:00)
  Total34 32:39:45 184.44 296.83 3695
  [1-5]34 32:36:58

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Thursday Dec 31, 2015 #

3 PM

Running 40:36 intensity: (19 @0) + (31 @1) + (11:02 @2) + (13:08 @3) + (13:32 @4) + (2:04 @5) 7.01 km (5:48 / km) +177m 5:09 / km
ahr:134 max:166 shoes: Brooks 7 2015 Navy

Gym 20:00 [1]

Pilates & Stretching

Wednesday Dec 30, 2015 #

10 AM

Running 1:36:11 intensity: (1 @0) + (57 @1) + (3:27 @2) + (53:51 @3) + (36:27 @4) + (1:28 @5) 16.64 km (5:47 / km) +374m 5:12 / km
ahr:137 max:166 shoes: Brooks 7 2015 Navy

Bit of a classic run for me from Hunters Bar up Porter Valley and head round Ringinglow Quarries, dowm Limb valley and through Ecclesall woods. Very mild in the valley then, gales on top.

Felt rubbish thoughout, but enjoyed the route.

Tuesday Dec 29, 2015 #

8 AM

Running 47:12 intensity: (58 @0) + (10:35 @1) + (6:50 @2) + (20:10 @3) + (7:45 @4) + (54 @5) 6.72 km (7:02 / km) +94m 6:34 / km
ahr:119 max:168 shoes: Brooks 7 2015 Navy

Monday Dec 28, 2015 #

10 AM

Running Warm-up 15:58 intensity: (47 @0) + (7:29 @1) + (1:05 @2) + (2:39 @3) + (3:58 @4) 1.33 km (12:00 / km) +4m 11:50 / km
ahr:106 max:154 shoes: Integrator 2015

Orienteering 58:40 intensity: (26 @1) + (30 @2) + (55 @3) + (21:01 @4) + (35:48 @5) 11.81 km (4:58 / km) +61m 4:51 / km
ahr:159 max:175 shoes: Integrator 2015

Fun score event John Muir Country Park. Score format but best options was to do the controls in numbers order with every 11th control having a written clue to find the next, so a course really. Pretty much all completed of this in sight of Will, with us mixing it up on who was in front. Will pipped me at the end.

Sunday Dec 27, 2015 #

11 AM

Running 1:03:04 intensity: (1:31 @1) + (23:46 @2) + (32:00 @3) + (5:47 @4) 11.34 km (5:34 / km) +194m 5:07 / km
ahr:123 max:157 shoes: Brooks 7 2015 Navy

Saturday Dec 26, 2015 #

12 PM

Orienteering 40:39 [5] 7.35 km (5:32 / km) +70m 5:17 / km
shoes: Inov8 Roclite

Orienteering 25:58 [3] 4.14 km (6:16 / km) +74m 5:46 / km
shoes: Inov8 Roclite

Friday Dec 25, 2015 #

12 PM

Running 59:40 intensity: (4 @1) + (40 @2) + (18:06 @3) + (35:56 @4) + (4:54 @5) 12.53 km (4:46 / km) +195m 4:25 / km
ahr:143 max:165 shoes: Brooks 7 2015 Navy

Lovely way to spend an hour Christmas day. Loch an Eilein up towards Loch Eaniach. Decent pace throughout.

Thursday Dec 24, 2015 #

3 PM

Running Terrain 49:43 [2] 5.89 km (8:27 / km) +72m 7:58 / km
shoes: Brooks 7 2015 Navy

Fun outing down to the Spey to check out flooding with Jamie. Lots of the golf course and Wild Cat Trail under water.

Wednesday Dec 23, 2015 #

3 PM

Intervals 1:06:20 intensity: (20:00 @3) + (20:00 @4) + (26:20 @5) 12.6 km (5:16 / km) +76m 5:07 / km
shoes: Brooks 7 2015 Navy

Another 6 * 1km
Starting to dread this session. 3km warm up taking in Newtonmore golf course, which was very waterlogged with sheep employed as groundmen.

Strong tail wind towards Kingussie and was really tough on return journey. Managed to pass a guy on his road bile 3 times on the way back! He was good humoured and even gave some encouragement.

3.36
3.37
3.32
3.53
3.59
3.55
average 3.45

Gym 20:00 [2]

Tuesday Dec 22, 2015 #

10 AM

Running Terrain 1:05:47 intensity: (34 @1) + (15:33 @2) + (35:42 @3) + (13:45 @4) + (13 @5) 8.22 km (8:00 / km) +214m 7:05 / km
ahr:128 max:160 shoes: Inov8 Roclite

Usual tough terrain run out the back of Newtonmore. Rivers very flooded and exciting to cross

Swimming 20:00 [2] 0.5 km (40:00 / km)

A few lengths and knocking around
3 PM

Gym 30:00 [3]
shoes: Brooks 7 2015 Navy

High ropes course - Rothiemurcus Visitors Centre. This was well scary and physical. Up to 12m high with lots with no handholds, like walking across a log. Much better than go ape.

Arms really pumped at end. Jamie found it much easier - oh to be youthful

Monday Dec 21, 2015 #

2 PM

Running Terrain 48:39 intensity: (1:56 @1) + (21:16 @2) + (23:35 @3) + (1:52 @4) 5.68 km (8:34 / km) +61m 8:08 / km
ahr:119 max:147 shoes: Inov8 Roclite

Steady terrain run with Jamie in Newtonmore. In avoiding a bull we crossed some deep marsh. Tried to carry Jamie over but it was too deep and dropped him in - oops. We then found lots more marsh in the forest due to the wind blow, very very cold feet by the time we found the road. Good fun adventure.

Sunday Dec 20, 2015 #

9 AM

Running Terrain 1:02:26 intensity: (17 @1) + (24:16 @2) + (37:53 @3) 9.59 km (6:31 / km) +67m 6:18 / km
ahr:121 max:137 shoes: Inov8 Roclite

Found a few new bits of forest on my Braco estate / Christmas Tree terrain run
5 PM

Running Road / Track 35:00 intensity: (6 @0) + (2:29 @1) + (28:25 @2) + (4:00 @3) 5.69 km (6:09 / km) +53m 5:52 / km
ahr:112 max:135 shoes: Brooks 7 2015 Navy

Run up Old Glen Road up to the car park. Moon came out and we could run without head torches. Saw a couple of white hares which was cool.

Saturday Dec 19, 2015 #

9 AM

Running Warm-up 6:51 [3] 0.38 km (17:59 / km)

Running race 18:24 [5] 5.0 km (3:41 / km) +76m 3:25 / km
shoes: Brooks 7 2015 Navy

Perth Park Run. Limited warm-up and mainly due to two heavy nights out meant a pretty sluggish performance.

18.24 quite a bit slower than 17.31 record for this course. 4th 20 seconds in front of Jennifer from central. Course good practice for cross countries.

1 3:40
2 3:43
3 3:34
4 4:00
5 3:25
C • Record 3

Running Warm-up 8:12 [2] 0.27 km (30:50 / km) +2m 29:43 / km

Friday Dec 18, 2015 #

6 AM

Running Road / Track 43:06 intensity: (20 @1) + (2:41 @2) + (33:12 @3) + (6:53 @4) 8.39 km (5:08 / km) +34m 5:02 / km
ahr:132 max:151 shoes: Brooks 7 2015 Navy

Run from Business school, after staying over. V dark at the start, v dark at the end - just about could see on he canal.

Wednesday Dec 16, 2015 #

8 AM

Running 33:33 intensity: (20 @1) + (1:49 @2) + (2:14 @3) + (7:58 @4) + (21:12 @5) 5.77 km (5:49 / km) +25m 5:41 / km
ahr:166 max:207

Tuesday Dec 15, 2015 #

6 PM

Intervals 1:05:00 intensity: (5:00 @2) + (20:00 @3) + (20:00 @4) + (20:00 @5) 12.16 km (5:21 / km) +159m 5:01 / km
shoes: Brooks 7 2015 Navy

Using the full expanse of Dunblane (6*1km) 4.38, 3.56,3.46,3.46, 3.52, 3.52 (3:58 average)

Not exactly setting the world alight with pace, but another good session on hilly route. Did some strides at the end.

Monday Dec 14, 2015 #

2 PM

Gym 1:00:00 [2]

7 PM

Running Road / Track 20:00 [3] 4.0 km (5:00 / km) +44m 4:44 / km
shoes: Brooks 7 2015 Navy

Sunday Dec 13, 2015 #

9 AM

Running Terrain 1:07:41 intensity: (8:30 @1) + (24:55 @2) + (20:59 @3) + (3:58 @4) + (9:19 @5) 5.56 km (12:10 / km) +426m 8:48 / km
ahr:126 max:206 shoes: Inov8 Roclite

Checkout of area West of Comrie from Hydro station at Dundurn wood Abuchill Castle, West of Ross.

On paper looked good, and some nice bumps and pockets of runnable wood, however it is very very steep, so only the very tough would enjoy this for orienteering (my slow minutes per km tail tail sign I'm not one of them). Fantastic views across to snow fields of Ben Chonzie.

Ross wood, good for another look for small night race area.
C • Ross Wood 1
2 PM

Running Road / Track 1:00:46 intensity: (13:44 @3) + (11:21 @4) + (35:41 @5) 12.22 km (4:58 / km) +43m 4:53 / km
ahr:164 max:207 shoes: Brooks 7 2015 Navy

run to pick up car in Dunblane - felt knackered and had to grind it out

Saturday Dec 12, 2015 #

1 PM

Running Warm-up 15:01 intensity: (1 @2) + (15:00 @3) 1.5 km (10:01 / km)
ahr:111 max:111

Running race 36:09 intensity: (46 @1) + (30 @2) + (39 @3) + (52 @4) + (33:22 @5) 9.43 km (3:50 / km) +92m 3:39 / km
ahr:166 max:175 shoes: Integrator 2015

East District Cross Country champs - 63rd, 9th vet

Inevitable slow down on laps. Very pleased to stay with my pack through the whole race. Noticed Will catching slightly on second lap and thought it would be head to head at the end but managed to hold 30 seconds to the finish. Wattie was 1 minute down so good to get Strathearn bragging rights.
Top FVO'er Jamie S over Steve F, with strong run 32 minutes

laps
11.49
12.08
12.12

36:30 pace for 10km adjusting for climb, not adjusting for mud!

Running Warm-up 9:30 intensity: (5:41 @2) + (3:49 @3) 1.12 km (8:27 / km) +12m 8:01 / km
ahr:117 max:128

Friday Dec 11, 2015 #

12 PM

Running Road / Track 44:25 intensity: (5 @1) + (54 @2) + (12:11 @3) + (29:22 @4) + (1:53 @5) 9.55 km (4:39 / km) +72m 4:29 / km
ahr:143 max:164

Wednesday Dec 9, 2015 #

6 PM

Running Warm-up 25:34 intensity: (4:12 @1) + (4:38 @2) + (7:39 @3) + (9:05 @4) 2.87 km (8:54 / km) +67m 7:58 / km
ahr:127 max:154 shoes: Inov8 Roclite

Orienteering 54:53 intensity: (16 @1) + (11 @2) + (4:52 @3) + (24:13 @4) + (25:21 @5) 6.9 km (7:57 / km) +250m 6:44 / km
ahr:157 max:174 shoes: Inov8 Roclite

FVO Night-o Mine Woods. Enjoyable outing on well planned course, with Dixie keeping it interesting throughout. Clean for most but lost 4 minutes on a thicket by not following bearing from attackpoint and finding a similar looking thicket to one marked on the map.

Final 2km spotted Andy and closing in but 30 seconds down in the end. 2nd due to drop out of GG and Ross.

Orienteering 19:22 intensity: (2 @0) + (4:46 @2) + (11:56 @3) + (2:38 @4) 2.01 km (9:38 / km) +85m 7:57 / km
ahr:126 max:143 shoes: Inov8 Roclite

Tuesday Dec 8, 2015 #

12 PM

Intervals 52:49 intensity: (8 @0) + (26 @1) + (4:18 @2) + (13:46 @3) + (19:02 @4) + (15:09 @5) 10.67 km (4:57 / km) +84m 4:46 / km
ahr:146 max:169 shoes: Brooks 7 2015 Navy

Intervals on Gleneagles Rd. 6 * 1km, 90 second rests

3.38
3.41
3.47
3.40
3.44
3.52

Strong headwind on last 3 extended times on way back offset by downhill. Average 3.43 vs 3.47 couple of weeks ago

Monday Dec 7, 2015 #

12 PM

Gym 1:00:00 [3]

Good pilates, lazy circuits

Sunday Dec 6, 2015 #

10 AM

Running Warm-up 30:25 intensity: (3 @0) + (7:00 @1) + (9:46 @2) + (6:43 @3) + (6:39 @4) + (14 @5) 3.69 km (8:15 / km) +11m 8:08 / km
ahr:118 max:161 shoes: Integrator 2015

Orienteering 55:12 intensity: (2:55 @2) + (48 @3) + (31:58 @4) + (19:31 @5) 10.04 km (5:30 / km) +145m 5:08 / km
ahr:142 max:169 shoes: Integrator 2015

Collected all the controls on Tay's Christmas Score at Glenalmond, and potentially first back, but still 5th. Got the roving Santa but missed the Fairy and my Spaghetti snapped before starting so that was 50 points out the window!. No reward in score events for getting home early if you dont get the bonuses.

Running well and enjoyed it.
6 PM

Turbo Trainer 50:00 intensity: (3 @0) + (55 @1) + (11:23 @2) + (37:39 @3) 16.6 km (3:01 / km)
ahr:122 max:136

Spin watching recorded SW game against Derby

Saturday Dec 5, 2015 #

Gym 30:00 [2] 1.0 km (30:00 / km)
shoes: Brooks 7 2015 Navy

Saturday Dad, hungover playing 5 aside against the Dunblane boys team. Good fun and cleared my head a little.
5 PM

Running 52:27 intensity: (31 @1) + (7:32 @2) + (31:23 @3) + (13:01 @4) 8.75 km (6:00 / km) +65m 5:47 / km
ahr:132 max:148 shoes: Brooks 7 2015 Navy

Thursday Dec 3, 2015 #

7 AM

Running 1:01:31 intensity: (26 @1) + (3:40 @2) + (44:55 @3) + (12:30 @4) 11.48 km (5:21 / km) +94m 5:09 / km
ahr:133 max:159 shoes: Brooks 7 2015 Navy

Plan was to do the normal route from Heriot Watt. Tried to avoid a flooded part of the path and hopped over a fence to get to the road, rather saddened when the fence post gave way and ended up with my right leg in a very wet ditch.

Then decided to go towards Dalmahoy and up to Balerno. Much longer than expected and very late for work.

Wednesday Dec 2, 2015 #

12 PM

Running 52:25 intensity: (3:59 @2) + (37:33 @3) + (10:53 @4) 9.91 km (5:17 / km) +53m 5:09 / km
ahr:132 max:150 shoes: Brooks 7 2015 Navy

Not much time but managed 10km at lunch over to Cammo - dry and sun came out

Tuesday Dec 1, 2015 #

6 PM

Intervals 1:00:36 intensity: (20 @0) + (5:53 @1) + (4:47 @2) + (14:40 @3) + (18:28 @4) + (16:28 @5) 10.52 km (5:45 / km) +70m 5:34 / km
ahr:140 max:175 shoes: Brooks Ghost 7 2015

Standard 6 times 1km 1.30 rests out on Kinbuck Road, 2km warmup and down.

3:55
3:47
3:58
3:21
3:34
3:38

3:42 average

Seriously overdressed, over heating after first rep. Hard session due to undulations in the road (10 to 20 m on half). 4 seconds slower than in March but then I was PB marathon fit and a bit more tactical of where I started reps.

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