Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 31 days ending Aug 31, 2016:

activity	#	time	miles		km		+m
Running	9	8:48:16	53.34	(9:54)	85.83	(6:09)	1675
Road Biking	4	8:27:29	147.15	(3:27)	236.81	(2:09)	1967
Mountain Biking	3	5:24:45	50.23	(6:28)	80.84	(4:01)	1550
Swimming	8	4:32:04	7.27	(37:25)	11.7	(23:15)	12
Running Road / Track	1	1:39:54	13.17	(7:35)	21.2	(4:43)	88
Running Terrain	1	1:14:31	7.01	(10:38)	11.28	(6:36)	203
Running Warm-up	6	1:12:47	4.21	(17:18)	6.77	(10:45)	103
Walk	1	1:07:02	3.0	(22:20)	4.83	(13:53)	157
Orienteering	2	1:03:14	6.38	(9:55)	10.27	(6:10)	222
Intervals	1	45:39	5.4	(8:28)	8.68	(5:15)	160
Gym	1	30:00
Total	26	34:45:41	297.15		478.22		6138
[1-5]	25	33:52:33

5:42

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Wednesday Aug 31, 2016 #

6 PM

Running Warm-up 4:32 [0] 0.34 km (13:27 / km) +4m 12:42 / km
shoes: Integrator 2016

Orienteering 33:15 [4] 5.35 km (6:13 / km) +135m 5:31 / km
shoes: Integrator 2016

S Achray

Tuesday Aug 30, 2016 #

6 PM

Road Biking 1:05:30 [3] 31.47 km (2:05 / km) +221m 2:01 / km
shoes: Focus

Outing from Menstrie to Dollar, on the Hillfoot road and back on adjacent B road. Stirling tri guy came whipping past :(

Monday Aug 29, 2016 #

9 AM

Running 2:36:20 20.01 km (7:49 / km) +332m 7:13 / km
ahr:174 max:195 shoes: Brooks Ghost 7 2015

Circuit of loch Venachar with Dawn, starting at the eastern end and heading on north side initially. Great path but undulating track to Brig a Turk and then the very familiar southern track on the way back.

Beyond the normal girls run, Dawn did great.

Sunday Aug 28, 2016 #

2 PM

Running Warm-up 6:22 0.39 km (16:25 / km) +4m 15:36 / km
ahr:228 max:251 shoes: Integrator 2016

Orienteering 29:59 [5] 4.92 km (6:06 / km) +87m 5:36 / km
ahr:189 max:252 shoes: Integrator 2016

Faskally. Found hidden event on the Bof site post Scottish Schools selection race.

Scrappy in the vegetated terrain. Needed this before next weeks vhi's

Well done Pete and Lizzie who are off to Italy next year.

Saturday Aug 27, 2016 #

5 PM

Running Terrain 1:14:31 [4] 11.28 km (6:36 / km) +203m 6:04 / km
shoes: Inov8 Roclite

Post woc relay watching. Inspired to get in the terrain although not quite as nice as the tv pictures.

Found a few new lines in the terrain

Friday Aug 26, 2016 #

7 AM

Running 43:02 [0] 6.97 km (6:10 / km) +105m 5:44 / km
shoes: Brooks Ghost 7 2015

Monday Aug 22, 2016 #

Note

Post Race note

For the record - Total 5:42:59
45.59 swim, 5.54 T1, 3.09.11 Bike, 2.01 T2, 1.39.54 Run

Although very pleased with swim I was 62nd out of 77 (for male vets), compared with 47th for ride and 12th on run. Should have made 90 minutes which would have been 2nd for the run.

Not surprisingly results show I'm a runner having a go at swimming and biking. Given no base for swim or bike in prior 9 months very pleased. I had only done about 10 lengths crawl in one go prior to kicking off training.

Already feel I want another go to do better

C • Ben Nevis Triathlon 2

Sunday Aug 21, 2016 #

Event: Aberfeldy middle distance Triathlon

7 AM

Running Warm-up 7:00 [4] 0.2 km (35:00 / km)

Awesome event. Swim was definately a challenge and great expereince with the water just 13 degrees, very cold waiting 5 minutes before the off - met target of 45 minutes, so very pleased. Especially overcoming initial difficulties getting into a rhythm and head down.

Janine did a great swim 4 minutes quicker starting in following wave and nice to get out together.

Bike was very enjoyable and beat expected time of 3:10 but had hoped to get under 3. Gary did a great time of 2:53. Passed lots of people on the climbs, just need a bit more pace on the flat.

Started run on good pace passing loads of people, just didn't take on enough food and blew up at 14km. thougt I'd have to walk but managed to take a couple of gels and energy drink and recovered a little to make it home, to be 5 minutes down on Jon.

Overall 111 of 264
Male 84 of 189
Veteran male 28 of 77

Not bad for first proper triathlon. 5.30 very feasible with flatter course, better transistion and a bit more bike training.

Swimming 45:59 [4] 1.9 km (24:12 / km)

Middle distance triathlon - Swim

Road Biking 3:09:11 [4] 91.0 km (2:05 / km) +800m 1:59 / km
shoes: Focus

Aberfeldy Middle Triathlon Bike

Running Road / Track 1:39:54 [5] 21.2 km (4:43 / km) +88m 4:37 / km
shoes: Brooks Ghost 8 - 2016

Aberfeldy Middle distance - run

1st 10km 42:15 (including pee stop)
2nd 10km 52:45 (hit the wall and had to struggled on)

C • Well done Rog! 3

Saturday Aug 20, 2016 #

12 PM

Running 43:19 8.23 km (5:16 / km) +246m 4:35 / km
ahr:154 max:169 shoes: Brooks Ghost 7 2015

4th leg of Strathearn fun 5 by 5 fancy dress relay. Our theme was Rio so had a load of feathers attached. Cathy was very glam as one of Charlie Angels

Taking it pretty steady on leg from Comrie through Auchangarric to Balloch rd

Thursday Aug 18, 2016 #

6 PM

Running Warm-up 9:39 0.48 km (20:04 / km) +2m 19:39 / km
ahr:87 max:115

Running 25:52 1.69 km (15:21 / km) +2m 15:15 / km
ahr:87 max:119

Tuesday Aug 16, 2016 #

6 PM

Road Biking 52:30 24.16 km (2:10 / km) +144m 2:07 / km
ahr:118 max:135

Sunday Aug 14, 2016 #

4 PM

Running Warm-up 41:18 5.1 km (8:06 / km) +93m 7:25 / km
ahr:107 max:136

Saturday Aug 13, 2016 #

10 AM

Road Biking 3:20:18 90.18 km (2:13 / km) +802m 2:08 / km
ahr:128 max:160

Long ride at decent pace - Aucterader, Glen Devon, Dunning, Crieff, Comrie, Langside. Strong headwind on way back, slightly reduced target pace.

Running 21:35 5.0 km (4:19 / km) +50m 4:06 / km
ahr:153 max:166

Thursday Aug 11, 2016 #

9 AM

Running 40:02 [3] 6.05 km (6:37 / km) +153m 5:53 / km
shoes: Brooks Ghost 7 2015

Morning jog

Wednesday Aug 10, 2016 #

11 AM

Walk 1:07:02 [1] 4.83 km (13:53 / km) +157m 11:56 / km

Mid day bake in the sun- lovely views in Esterel Forest

Swimming 21:29 [3] 1.0 km (21:29 / km) +1m 21:20 / km

Final swim in Agay bay

6 PM

Intervals 45:39 [4] 8.68 km (5:15 / km) +160m 4:49 / km
shoes: Brooks Ghost 7 2015

3km warm up, then alternate 1km efforts 3.57 pace. Finished with a couple of 10 second "sprints"

Monday Aug 8, 2016 #

12 PM

Swimming 30:47 [3] 1.2 km (25:39 / km) +7m 24:54 / km

Sea open swimming

4 PM

Mountain Biking 1:22:09 [3] 12.88 km (6:23 / km) +565m 5:14 / km

Ride to the top of Esterel mountains 650m (Mont Vinaigre). In error decided to follow a new trail (rather than the one I knew) which was only just rideable with the track washed out in places. Increadably hot tough climb. Once at the top much easier with a rough but down hill route back to campsite.

Mountain Biking 1:13:40 [3] 23.81 km (3:06 / km) +183m 2:59 / km

Sunday Aug 7, 2016 #

6 PM

Running 1:30:13 16.05 km (5:37 / km) +394m 5:00 / km
ahr:132 max:155 shoes: Brooks Ghost 7 2015

Awesome run into Esterel mountains, there and back run picking up downhill section from mtb ride earlier in the week. Decided to do 50 minutes up and then see how long back, taking 40 mins.Great views of the med on return. Going an hour later made it much cooler.