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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 31 days ending Jul 31, 2016:

activity # timemileskm+m
  Road Biking9 16:21:02 270.11(3:38) 434.69(2:15) 4100
  Mountain Biking3 5:43:07 65.87(5:13) 106.01(3:14) 1291
  Swimming9 5:35:42 8.71 14.01 19
  Orienteering3 4:36:01 16.28(16:57) 26.2(10:32) 893
  Running6 4:03:03 30.96(7:51) 49.83(4:53) 479
  Running Road / Track2 2:42:08 20.63(7:52) 33.2(4:53) 246
  Running Terrain1 2:27:13 11.15(13:12) 17.94(8:12) 1028
  Intervals3 2:06:35 16.34(7:45) 26.29(4:49) 177
  Walk1 1:20:13 3.73(21:31) 6.0(13:22) 248
  Running Warm-up5 1:00:20 5.08(11:53) 8.17(7:23) 197
  Gym2 51:01 7.46 12.0
  Turbo Trainer1 45:07 12.43(3:38) 20.0(2:15)
  Total36 47:31:32 468.73 754.35 8677
  [1-5]36 47:30:47

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Sunday Jul 31, 2016 #

10 AM

Running Warm-up 7:21 intensity: (18 @0) + (3:06 @1) + (1:55 @2) + (2:02 @3) 0.66 km (11:10 / km) +34m 8:53 / km
ahr:105 max:134 shoes: Integrator 2016

Orienteering 2:04:18 intensity: (10 @1) + (10 @2) + (19:43 @3) + (1:44:15 @4) 13.14 km (9:28 / km) +519m 7:54 / km
ahr:145 max:157 shoes: Integrator 2016

Mighty Thistle - as expected it was tough going. Just a case of plodding and keeping going. Very low average HR highlights, general tiredness from Saturday.

Lost 4 to 5 minutes on the long leg by going straight and going AWOL when crossing the river. Much better to have gone round, although it was fun in the woods, feeling wild trying to avoid the bracken.

Spotting and catching Jon helped motivation, even though it felt we where in a go slow race.

Good time from spongey 86.
12 PM

Running Warm-up 9:34 intensity: (6:57 @2) + (2:37 @3) 1.35 km (7:05 / km) +8m 6:52 / km
ahr:117 max:131 shoes: Integrator 2016

Saturday Jul 30, 2016 #

Event: Purple Thistle 2016
 
12 PM

Running Warm-up 12:31 intensity: (5 @0) + (58 @1) + (2:14 @2) + (9:14 @3) 1.69 km (7:24 / km) +114m 5:32 / km
ahr:122 max:134

Orienteering 1:06:05 intensity: (48 @3) + (30:09 @4) + (35:08 @5) 7.41 km (8:55 / km) +231m 7:43 / km
ahr:158 max:171 shoes: Integrator 2016

Middle mightly thistle. Tough middle, enjoyable enough even if I didn't orienteer particularly well. Lost 3 minutes at start and couple in the woods.

Running Warm-up 4:28 intensity: (7 @1) + (3:41 @2) + (40 @3) 0.48 km (9:17 / km)
ahr:114 max:123

3 PM

Road Biking 2:35:59 intensity: (5:00 @1) + (23:08 @2) + (1:18:18 @3) + (49:33 @4) 63.08 km (2:28 / km) +928m 2:18 / km
ahr:130 max:158 shoes: Focus

Awesome ride with Gary and Jon at the end. Balmacara to Skye, down to Ferry at Kylerhea, overtaking a campervan, 6 car mini ferry took us across to the mainland Glenelg. Amazing climb to the top of Scallasaig and then drop down to Shiel Bridge, back along A87, nicely timed for Jon to help with the drag back into the wind.

Top quality route.

Thursday Jul 28, 2016 #

7 PM

Orienteering 1:25:38 intensity: (12:07 @1) + (37:57 @2) + (31:26 @3) + (4:08 @4) 5.66 km (15:09 / km) +144m 13:26 / km
ahr:116 max:146

Wednesday Jul 27, 2016 #

8 AM

Intervals 41:50 intensity: (38 @1) + (3:57 @2) + (27:19 @3) + (3:10 @4) + (6:46 @5) 8.02 km (5:13 / km) +94m 4:56 / km
ahr:135 max:169 shoes: Brooks Ghost 7 2015

3km steady, 2km @ 10km pace, 3km steady

2km 4.07 + 3.34
7 PM

Swimming 1 [0] +13m

Route of boat

Swimming 46:54 [3] 1.9 km (24:41 / km) +4m 24:26 / km

Loch Earn with swim group, very choppy making swimming difficult. struggled early on and just couldn't get into a rhythm, watching Janine swim off into the waves. Got going half way and felt much better.

More to do to get the hang of being in a big bad ass black cold loch

Tuesday Jul 26, 2016 #

6 PM

Turbo Trainer 45:07 intensity: (6:37 @1) + (15:42 @2) + (19:54 @3) + (2:54 @4) 20.0 km (2:15 / km)
ahr:118 max:146

Monday Jul 25, 2016 #

12 PM

Gym 31:01 [2] 12.0 km (2:35 / km)
shoes: Brooks Ghost 7 2015

Sunday Jul 24, 2016 #

4 PM

Swimming 30:28 [3] 1.2 km (25:23 / km)

Crieff pool. Nothing too excessive. Technique training.

Running Road / Track 1:49:41 intensity: (36 @1) + (54 @2) + (28:53 @3) + (1:19:18 @4) 22.63 km (4:51 / km) +203m 4:38 / km
ahr:142 max:159 shoes: Brooks Ghost 7 2015

Following the plan as didn't fancy this given the rain and gloom and heavy legs. Got into the swing of things and felt pretty comfortable to auchterader golf course and then through gleneagles courses on the way back. 200m further than the plan of 14 miles, so happy with that.
C • Reminds me 1

Saturday Jul 23, 2016 #

9 AM

Road Biking 3:34:12 [3] 100.99 km (2:07 / km) +867m 2:02 / km
shoes: Focus

Reccy of the biking section of Aberfeldy 1/2 iron, with Gary. Started at Aberfeldy so added an extra 10km to the route. Going at decent pace, helped by great conditions with very light winds.

Likely will not go a great deal faster on race day, if I'm to have something left for the half marathon.
so 3 hour 10 the target.

Running 10:25 [3] 2.24 km (4:39 / km) +24m 4:24 / km
shoes: Brooks Ghost 7 2015

transition run for 10 minutes - felt terrible but managed 4.20 for the second km. Don't fancy the other 19!

Thursday Jul 21, 2016 #

7 PM

Road Biking 1:16:27 intensity: (1:53 @1) + (9:24 @2) + (1:00:57 @3) + (4:13 @4) 34.4 km (2:13 / km) +386m 2:06 / km
ahr:127 max:148

Wednesday Jul 20, 2016 #

Intervals 50:00 [4] 11.0 km (4:33 / km)
shoes: Brooks Ghost 7 2015

7 PM

Swimming 45:00 [3] 2.3 km (19:34 / km)

Loch Earn Open water - long way, didn't time it so guessing, nice tail wind
Wet suit is the business - an experience rather than enjoyment

Tuesday Jul 19, 2016 #

2 PM

Road Biking 50:00 [3] 24.8 km (2:01 / km) +224m 1:56 / km

to and from Aucterader bike shop

Monday Jul 18, 2016 #

2 PM

Swimming 31:00 [3] 1.2 km (25:50 / km)

knackered so took it relatively easy.

Tried on new wet suit delivered, unfortunately it was a SMT rather than MT. Got half way and quite a bit of sweating realised it wasn't going to happen. Now ordered a large.

Sunday Jul 17, 2016 #

2 PM

Road Biking 29:04 [3] 12.01 km (2:25 / km) +113m 2:19 / km

5 PM

Road Biking 39:00 [3] 20.45 km (1:54 / km) +202m 1:49 / km

Braco to Victoria school and back - headwind down and decent pace back. Pleased with pace.

Trying out my brand new Eddie Merx - Mourenx £8k bike, ok borrowed from shop as mine not ready. Stiff as anything but 4 inches too small so a bit sore on legs.

Running 43:55 [4] 10.0 km (4:24 / km) +187m 4:01 / km
shoes: Brooks Ghost 7 2015

Second part of Brick session, on Turbine time trail

Saturday Jul 16, 2016 #

11 AM

Mountain Biking 3:27:10 [3] 69.63 km (2:59 / km) +674m 2:50 / km

Newtonmore, Achlean. Glen Feshie, Inshriach, Loch an Eileen, Morlich, Boat of Garten, Loch Vaar, Aviemore, passing 9 orienteering areas!

Great ride, with a rather nice tail wind most of the way. One stop at Boat of Garten to get a drink and a bar. Saw a capacaillie in Inshriach.

The plan said 88km so happy with 70km on a mountain bike on its last legs.

Friday Jul 15, 2016 #

4 PM

Running 1:04:55 intensity: (4 @0) + (1:41 @1) + (2:28 @2) + (40:14 @3) + (20:28 @4) 12.01 km (5:24 / km) +45m 5:18 / km
ahr:135 max:155 shoes: Brooks 7 2015 Navy

Run from Aviemore through Speyside Golf course into Loch Vaar and back

Swimming 33:00 [3] 1.25 km (26:24 / km) +1m 26:18 / km

Macdonalds Resort pool, with lane swimming

15 minutes warm-up 650m
6 * 100m reps at around 2 to 2.05 splits

Thursday Jul 14, 2016 #

5 PM

Mountain Biking 1:10:02 intensity: (9 @0) + (5:09 @1) + (31:07 @2) + (19:57 @3) + (6:35 @4) + (7:05 @5) 20.69 km (3:23 / km) +294m 3:10 / km
ahr:124 max:199

Glad road bike is getting serviced as really enjoyed mtb'ing. Ride up to Kingussie and north gynack.

Wednesday Jul 13, 2016 #

7 AM

Swimming 33:11 [3] 1.3 km (25:32 / km)

960m
+
4 * 80m reps

1:26
1:32
1:36
1:31
7 PM

Running Warm-up 9:18 intensity: (45 @1) + (32 @2) + (2:14 @3) + (5:47 @4) 1.6 km (5:49 / km) +29m 5:20 / km
ahr:137 max:156

Intervals 34:45 intensity: (4 @1) + (4:00 @2) + (7:15 @3) + (14:34 @4) + (8:52 @5) 7.27 km (4:47 / km) +83m 4:31 / km
ahr:145 max:174 shoes: Brooks Ghost 7 2015

6 * 800, 90 seconds rests
up
3.10 - 3:58
3.19 - 4.10
3:10 - 3.59
down
2.43 - 3.25
2.42 - 3.22
2.38 - 3.18

shock - running uphill is much harder than down.

Tuesday Jul 12, 2016 #

6 PM

Mountain Biking 1:05:55 intensity: (14:31 @1) + (21:56 @2) + (25:03 @3) + (4:25 @4) 15.69 km (4:12 / km) +323m 3:49 / km
ahr:115 max:158

Monday Jul 11, 2016 #

5 PM

Swimming 29:48 [3] 1.36 km (21:55 / km)

progress in pool, felt like gliding was working better and quickest pace so at 35:03 for mile. Chance I can get down to 40 minutes for 1900.

Gym 20:00 [1]

roller and stretching in the gym post swim

Sunday Jul 10, 2016 #

5 PM

Running 44:14 intensity: (1 @0) + (38 @1) + (54 @2) + (1:45 @3) + (22:20 @4) + (18:36 @5) 10.01 km (4:25 / km) +175m 4:04 / km
ahr:155 max:173 shoes: Brooks Ghost 7 2015

Having helped at the Crieff 10km and not able to get a late entry, decided to do Braco 10km time trial. Went round the harder way, decent time but not close to PB, being 2.30 minutes down, 4th fastest time. Biking time having an impact on speed, although averaged 3.50 back down.

Running Warm-up 17:08 intensity: (2:01 @2) + (14:34 @3) + (27 @4) + (6 @5) 2.39 km (7:11 / km) +12m 7:00 / km
ahr:130 max:166 shoes: Brooks Ghost 7 2015

jog warm down

Saturday Jul 9, 2016 #

5 PM

Road Biking 2:28:19 intensity: (5 @0) + (14:38 @1) + (54:24 @2) + (1:19:12 @3) 60.08 km (2:28 / km) +637m 2:21 / km
ahr:117 max:134

Waited for the rain to stop and headed out on a route that I've been meaning to do for ages. Dunning, Dunning Glen, Glen Devon and back.

Taking it steady after yesterday. Still pretty tired at the end. Dunning Glen was great even if a big climb.

Fixed brakes after yesterdays very near miss of two deer in Comrie.
Didn't miss the rain with massive downpour at the end. T in the park will be very muddy.
C • Nice route 1
C • Brakes.. 4

Friday Jul 8, 2016 #

5 PM

Road Biking 2:58:26 intensity: (48 @1) + (12:46 @2) + (2:27:56 @3) + (16:56 @4) 78.57 km (2:16 / km) +434m 2:13 / km
ahr:131 max:147

Braco to Lochearnhead and back via Callander. Well that was the plan, but with a 5am start with only two slices of toast mcdonalds, 2 coffees and a coke, not great prep. Felt knackered by Strathyre so called ahead to get picked up in Dunblane. Long drag back.

Another 10km and a half marathon after this!

Wednesday Jul 6, 2016 #

3 PM

Swimming 51:32 [3] 2.0 km (25:46 / km) +1m 25:42 / km

Outdoor thermal swimming in 50m pool Reykjavik - seemed slow
C • Hottub 2

Tuesday Jul 5, 2016 #

7 PM

Running Road / Track 52:27 intensity: (1 @0) + (40 @1) + (4:01 @2) + (38:50 @3) + (8:55 @4) 10.56 km (4:58 / km) +43m 4:52 / km
ahr:132 max:144 shoes: Brooks Ghost 8 - 2016

Road run around Reykjavik out to Saltjarnarnes headland - warm and sunny 18 degrees with a bit of a wind

Monday Jul 4, 2016 #

12 PM

Running Terrain 2:27:13 intensity: (1:25 @1) + (36:16 @2) + (1:00:18 @3) + (49:14 @4) 17.94 km (8:12 / km) +1028m 6:23 / km
ahr:131 max:156 shoes: Brooks Ghost 8 - 2016

Run at Skaftafell - sunny wih clear mountain top so stopped off on the way back to Reykjavik. On a promised run of 90 minutes but couldn't resist going to the top. Quite a scamble at the end so decided to head down short of the summit given the time. Amazing views of the glacier.

Sunday Jul 3, 2016 #

12 PM

Running 1:00:06 intensity: (1:59 @1) + (17:59 @2) + (34:53 @3) + (5:15 @4) 11.21 km (5:22 / km) +1m 5:22 / km
ahr:126 max:159 shoes: Brooks Ghost 8 - 2016

Run round Hofn, town and headland and habour and tarten track with great views across to the outlet glaciers to the west,
2 PM

Swimming 34:48 [3] 1.5 km (23:12 / km)

Fun swim in lovely and warm outdoor pool in Hofn. Afterwards tried the ice pool and then hot tub. Was in the hot tub longer.

Saturday Jul 2, 2016 #

2 PM

Walk 1:20:13 [1] 6.0 km (13:22 / km) +248m 11:05 / km

Skaftafell - Iceland, wow this place is stunning. Walk from visiters centre to take a view of the glacier at 350m.

Earlier had a walk on Black Beach at Vik, with rock pillars and giant causeway paving.

Whole route along southern coast amazing with lots of glaciers and huge flat expanses of Lava flows.

Friday Jul 1, 2016 #

9 AM

Road Biking 1:29:35 intensity: (1 @0) + (30 @1) + (2:24 @2) + (20:27 @3) + (39:12 @4) + (27:01 @5) 40.32 km (2:13 / km) +309m 2:08 / km
ahr:154 max:219

Ride out to Doune and back. Had planned to go further but waited out a heavy shower at Doune.
10 AM

Running 19:28 intensity: (8 @1) + (32 @2) + (2:50 @3) + (10:59 @4) + (4:59 @5) 4.36 km (4:28 / km) +47m 4:14 / km
ahr:151 max:165 shoes: Brooks Ghost 7 2015

Straight out on a run on a "Brick" session. Felt terrible but running at a decent pace, even if it felt very slow after biking.

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