Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 31 days ending Mar 31, 2016:

activity	#	time	miles		km		+m
Orienteering	10	9:39:37	51.52	(11:15)	82.92	(6:59)	2401
Running	7	4:55:49	31.29	(9:27)	50.36	(5:52)	480
Running Warm-up	11	2:45:55	9.36	(17:44)	15.06	(11:01)	241
Running Road / Track	3	1:57:34	14.41	(8:09)	23.2	(5:04)	144
Gym	2	1:39:06	1.3		2.09
Mountain Biking	1	1:01:24	9.79	(6:16)	15.75	(3:54)	238
Swimming	1	30:00	0.75	(40:14)	1.2	(25:00)
Total	24	22:29:25	118.42		190.58		3503
[1-5]	24	22:23:51

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Thursday Mar 31, 2016 #

7 AM

Running 38:59 [3] 6.89 km (5:39 / km) +18m 5:35 / km
shoes: Brooks Ghost 7 2015

Monday Mar 28, 2016 #

10 AM

Orienteering race 33:56 5.83 km (5:49 / km) +169m 5:05 / km
ahr:164 max:172 shoes: Integrator 2015

Brutal pace to start with. Clean through most the course. Slightly longer gaffle in the urban area meant just behind Geoff and Will, exiting. Just couldnt close the gap and ended up just under a minutes down, in 3rd place. Time on par with Marcus and Nick so pretty happy. Ben was a little down on Jon and Jase solid on last leg in 37, holding off SYO, behind FVO, taking victory and BOK 2nd.

1 PM

Running Warm-up 15:04 1.54 km (9:48 / km) +24m 9:05 / km
ahr:134 max:167 shoes: Integrator 2015

Sunday Mar 27, 2016 #

12 PM

Running Warm-up 34:29 [3] 2.21 km (15:37 / km) +105m 12:37 / km
shoes: Integrator 2015

Orienteering race 1:20:00 13.36 km (5:59 / km) +422m 5:10 / km
ahr:157 max:175 shoes: Integrator 2015

JK Day 3 - Kilnsey, 3rd 79.58 Marcus 71.30. Lots of effort but not great performance today, especially 4 minutes down on Al. Kept loosing time in the circle standing next to the flag and not seeing them and being 100% confident. Lost 2 minutes on long leg back, not far enough over and another 2 minutes in bits and pieces from there.

3rd overall so pleased to have a medal and getting in front of Geoff and Paul

Saturday Mar 26, 2016 #

1 PM

Orienteering race 1:08:05 8.99 km (7:34 / km) +321m 6:26 / km
ahr:165 max:174 shoes: Integrator 2015

JK Day 2 - Wass. Solid run although lost around 3 minutes. Wouldn't have been able to get close to Marcus' time wich was an impressive 62 minutes. Need to be better at hills to get close. Happy with 2nd in front of AL and Geoff.

Running Warm-up 15:00 [3] 1.5 km (10:00 / km)

2 PM

Running Warm-up 18:40 1.77 km (10:33 / km) +53m 9:11 / km
ahr:124 max:153 shoes: Integrator 2015

Friday Mar 25, 2016 #

Event: JK 2016

2 PM

Orienteering 19:08 [5] 3.66 km (5:13 / km) +44m 4:56 / km
shoes: Brooks 7 2015 Navy

Enjoyable but poor performance around leeds. Making a number of rouyte choice errors and not running fast enough. Could have been 90 seconds faster but still would have been behind Geoff and Will

Running Warm-up 9:05 [3] 1.4 km (6:30 / km) +2m 6:27 / km
shoes: Brooks 7 2015 Navy

Thursday Mar 24, 2016 #

12 PM

Gym 39:06 2.09 km (18:40 / km)
ahr:135 max:196

Swimming 30:00 [3] 1.2 km (25:00 / km)

600
400
200 with minutes rests

Monday Mar 21, 2016 #

5 PM

Running 49:41 [3] 3.51 km (14:09 / km) +43m 13:20 / km

Sunday Mar 20, 2016 #

11 AM

Orienteering 22:58 [3] 3.34 km (6:53 / km) +22m 6:39 / km
shoes: Integrator 2015

Colzium - warm up on the blue across the road. Lots of busy contractors building and track but should be ok once complete

Orienteering 25:18 [5] 4.43 km (5:43 / km) +96m 5:09 / km
shoes: Integrator 2015

Green, Colzium- good little blast determined to be clean which was pretty much the result

Orienteering 30:00 [2] 3.16 km (9:29 / km) +89m 8:19 / km
shoes: Integrator 2015

Shadow Jamie on the green

Saturday Mar 19, 2016 #

10 AM

Orienteering 1:30:32 9.4 km (9:38 / km) +316m 8:15 / km
ahr:134 max:162 shoes: Inov8 Roclite

Outing in Touch. Last minute decision to have an explore, after being in Stirling town. Found my planning from SOL on route gadget and ran on the phone. black course, with a few missing legs. Tough in the forest especially when no forest left. Tougher on top then I remember as well.

C • Seen enough to be able to plan a stealth ? 1

Thursday Mar 17, 2016 #

5 PM

Mountain Biking 1:01:24 [3] 15.75 km (3:54 / km) +238m 3:37 / km

lovely evening so dusted off MB and headed up to Wind Warm

Wednesday Mar 16, 2016 #

6 PM

Orienteering 1:04:22 [5] 9.14 km (7:03 / km) +393m 5:48 / km
shoes: Integrator 2015

Very enjoyable and technically challenging second outing onto Dumyat in the mist.
Lots of energy spent early on to get ahead (not Spongy or GG obviously) only to waste time standing next to #8 for a couple minutes, at which point Jon caught up. Preceded to mess about after that but not as much as Jon and Jase!

Running Warm-up 10:00 [3] 1.0 km (10:00 / km)
shoes: Integrator 2015

Tuesday Mar 15, 2016 #

6 PM

Running 32:28 5.12 km (6:20 / km) +60m 5:59 / km
ahr:136 max:193 shoes: Brooks 7 2015 Navy

little recovery run from Dunblane HS to Kier. Tried to go into estate but unsure of route and end ended finding nice route back parallel to A9

Monday Mar 14, 2016 #

12 PM

Running 51:16 10.01 km (5:07 / km) +173m 4:43 / km
ahr:155 max:208 shoes: Brooks 7 2015 Navy

started slow but picked up in the end, ashamed to go much above 50 minutes

Running Warm-up 17:14 0.66 km (26:04 / km) +1m 25:53 / km
ahr:80 max:146 shoes: Brooks 7 2015 Navy

Gym 1:00:00 [1]

Sunday Mar 13, 2016 #

10 AM

Running Warm-up 8:46 0.92 km (9:34 / km) +50m 7:31 / km
ahr:133 max:172 shoes: Integrator 2015

Orienteering race 47:57 7.49 km (6:24 / km) +298m 5:20 / km
ahr:163 max:180 shoes: Integrator 2015

12 PM

Running Road / Track 22:43 [3] 4.04 km (5:38 / km) +42m 5:21 / km

Saturday Mar 12, 2016 #

10 AM

Running Warm-up 8:53 0.89 km (9:57 / km) +4m 9:44 / km
ahr:125 max:148

Orienteering 41:20 6.1 km (6:46 / km) +80m 6:21 / km
ahr:156 max:172 shoes: Integrator 2015

Friday Mar 11, 2016 #

12 PM

Running Road / Track 36:14 8.01 km (4:31 / km) +32m 4:26 / km
ahr:159 max:194 shoes: Brooks 7 2015 Navy

The standard route from work at lunchtime. They have tarmac'd the tow path, so no dodging puddles. Might start doing my intervals there again.

Running Warm-up 1:49 [2] 0.15 km (11:48 / km)
ahr:111 max:118

Thursday Mar 10, 2016 #

5 PM

Running Road / Track 58:37 [3] 11.15 km (5:15 / km) +70m 5:06 / km

Nice run south of the River Earn to Strowan and back on Lady Mary's
Legs getting back to normal from Sunday

Tuesday Mar 8, 2016 #

2 PM

Running 55:43 [3] 9.14 km (6:06 / km) +145m 5:39 / km
shoes: Brooks 7 2015 Navy

New Route! From the start of the old railway line up to Argaty Red Kite centre (lots of Red Kites flying around!) then found a link path, thanks to the centre warden, across to Lundie Farm road to drop down towards Doune Ponds. Negotiated windblow on the Doune o map (pretty much nothing left) and back down the railway line, just in time for a 3 o'clock meeting.

Nice to be out in the daylight.

Legs still screwed from Sunday. Paying the price for a PB.

Sunday Mar 6, 2016 #

10 AM

Running Warm-up 26:55 [3] 3.02 km (8:55 / km) +2m 8:53 / km

Running race 35:18 [5] 9.9 km (3:34 / km) +25m 3:31 / km
shoes: Brooks 7 2015 Navy

Cambuslang Down by the River 10km
35.19 official time (a new PB), 2 seconds behind Fanni! Very happy to get chicked by a stronger runner, as I was holding on in the end. I did manage to get Strathearn club record by a second!
Jon produced a strong 38.30 outing and unfortunately Ross' calf not taking the brisk 3.15 first km.
Had wanted to break 35 but slight cold and gradual uphill return along the river made this difficult. Garmin being very stingey on the climb so manualy adjusted to reality.

C • Nice work Rog! 6

Saturday Mar 5, 2016 #

11 AM

Running 32:24 [3] 5.78 km (5:36 / km) +16m 5:32 / km

Wednesday Mar 2, 2016 #

6 PM

Orienteering 56:01 [4] 8.01 km (7:00 / km) +151m 6:23 / km
shoes: Integrator 2015

Very enjoyable outing on the new Barr Wood map. Much easier to navigate by.

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