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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 31 days ending Mar 31, 2017:

activity # timemileskm+m
  Running Road / Track15 17:33:56 131.86(8:00) 212.21(4:58) 2349
  Orienteering6 6:24:01 32.07(11:59) 51.61(7:26) 1009
  Intervals5 4:30:33 29.32(9:14) 47.18(5:44) 463
  Running4 3:19:54 26.86(7:27) 43.23(4:37) 454
  Gym4 2:20:00
  Running Warm-up6 2:07:22 11.87(10:44) 19.1(6:40) 103
  Swimming3 58:16 1.62(36:04) 2.6(22:25)
  Mountain Biking1 36:31 6.21(5:53) 10.0(3:39) 180
  Total34 37:50:33 239.8 385.93 4558
  [1-5]34 37:48:43

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Friday Mar 31, 2017 #

6 PM

Running Road / Track 1:39:38 intensity: (11 @1) + (17 @2) + (3:25 @3) + (1:31:47 @4) + (3:58 @5) 21.77 km (4:35 / km) +249m 4:20 / km
ahr:151 max:165 shoes: Brooks Ghost 9 2017

decent pace considering - painful week, work, event, car prang...

found cool auto splits function up and down - HR same up as down

35:49 7.2 4:59 +197 152 163 77
35:50 8.4 4:15 -197 149 161 78
27:58 6.1 4:33 152 165 78

Thursday Mar 30, 2017 #

6 PM

Intervals 51:25 intensity: (5 @0) + (2:28 @1) + (4:35 @2) + (23:18 @3) + (11:12 @4) + (9:47 @5) 7.07 km (7:16 / km) +244m 6:12 / km
ahr:138 max:175 shoes: Brooks Ghost 8 - 2016

Uni hills with Jase & Ben

1.33 57
1.34. 58
1.34 57
1.36 1.01


Short but intensive reps- very different to normal flat stuff

Grippier shoes next time

Wednesday Mar 29, 2017 #

6 PM

Intervals 55:03 intensity: (6 @0) + (3:10 @1) + (10:05 @2) + (13:45 @3) + (11:18 @4) + (16:39 @5) 9.19 km (5:59 / km) +28m 5:54 / km
ahr:138 max:174

Tuesday Mar 28, 2017 #

7 AM

Running Road / Track 51:58 intensity: (53 @1) + (1:07 @2) + (44:02 @3) + (4:20 @4) + (1:36 @5) 10.01 km (5:11 / km) +65m 5:02 / km
ahr:131 max:165

Gym 15:00 [3]

Monday Mar 27, 2017 #

6 PM

Mountain Biking 36:31 intensity: (7:20 @1) + (22:07 @2) + (7:04 @3) 10.0 km (3:39 / km) +180m 3:21 / km
ahr:109 max:127 shoes: Boardman Pro 29er MTB

Sunday Mar 26, 2017 #

10 AM

Running Warm-up 30:47 intensity: (2:47 @1) + (5:23 @2) + (22:13 @3) + (24 @4) 5.55 km (5:33 / km) +56m 5:17 / km
ahr:119 max:140 shoes: Brooks Ghost 8 - 2016

Trying to get legs to work before Orienteering - failed.

Orienteering 1:10:45 intensity: (7 @1) + (4:11 @2) + (40:37 @3) + (25:50 @4) 8.17 km (8:39 / km) +200m 7:43 / km
ahr:136 max:148 shoes: Falcon 2017

Too tired for this. Too rough and really stuffed up a couple of the tricky slope ones. Very steady progress after that

Saturday Mar 25, 2017 #

10 AM

Orienteering 51:58 intensity: (3:08 @1) + (10:47 @2) + (25:18 @3) + (12:45 @4) 6.84 km (7:36 / km) +68m 7:14 / km
ahr:127 max:151

2 PM

Running Road / Track 2:23:04 intensity: (5 @1) + (2:11 @2) + (16:59 @3) + (2:02:46 @4) + (1:03 @5) 30.01 km (4:46 / km) +288m 4:33 / km
ahr:145 max:162 shoes: Brooks Ghost 9 2017

Gorgeous sunny weather great scenery- tired after mornings orienteering but kept plugging away.

Pace a fair bit faster than 2014 version of the run.

Friday Mar 24, 2017 #

12 PM

Running Road / Track 1:07:19 intensity: (7 @0) + (51 @1) + (1:49 @2) + (28:15 @3) + (35:53 @4) + (24 @5) 13.53 km (4:58 / km) +267m 4:32 / km
ahr:140 max:160 shoes: Brooks Ghost 8 - 2016

Hill intervals 6 times 1km
Some pretty slow but also decent climb.

5:02
4:49
5:10
3:51
4:11
3:41

Nice way to spend Friday lunchtime

Thursday Mar 23, 2017 #

12 PM

Running Road / Track 1:11:01 intensity: (9 @0) + (43 @1) + (8:26 @2) + (51:02 @3) + (9:24 @4) + (1:17 @5) 13.01 km (5:28 / km) +229m 5:01 / km
ahr:129 max:179 shoes: Brooks Ghost 8 - 2016

Langside and then across to Turbines on new track. Knee was ok - think likely cause was over zealous pushing off the swimming pool sides.

Wednesday Mar 22, 2017 #

7 AM

Running Road / Track 31:18 intensity: (51 @1) + (59 @2) + (21:29 @3) + (7:59 @4) 5.62 km (5:34 / km) +13m 5:31 / km
ahr:132 max:155 shoes: Brooks Ghost 8 - 2016

Recovery run

Swimming 17:45 [3] 0.8 km (22:11 / km)

800m time trial - steady
6 PM

Running Warm-up 16:48 intensity: (1:16 @0) + (11:02 @1) + (4:30 @2) 1.39 km (12:07 / km) +7m 11:50 / km
ahr:87 max:112

Attempted intervals at Strathearn- after dynamic stretching right knee pretty sore above knee cap and had to cut session

Tuesday Mar 21, 2017 #

7 AM

Running 25:11 [3] 5.01 km (5:02 / km)
shoes: Brooks Ghost 8 - 2016

loosener on the treadmill avoiding the snow
5 PM

Running Road / Track 1:10:01 intensity: (1:21 @1) + (12:58 @2) + (55:03 @3) + (39 @4) 13.1 km (5:21 / km) +164m 5:02 / km
ahr:124 max:141 shoes: Brooks Ghost 9 2017

From Currie up to Harlow and back via Balerno along the Water of Leith after work. Forgotten how nice it is up there. Enjoyed it should do this more often. Legs didn't enjoy it after Sunday.

Monday Mar 20, 2017 #

7 AM

Gym 1:00:00 [1]

the norm with a few extra glut options

Sunday Mar 19, 2017 #

9 AM

Running Warm-up 18:46 intensity: (27 @1) + (4:50 @2) + (11:32 @3) + (1:57 @4) 2.47 km (7:36 / km) +7m 7:29 / km
ahr:125 max:144

Running race 1:19:35 intensity: (4 @1) + (7 @2) + (13 @3) + (3:10 @4) + (1:16:01 @5) 21.14 km (3:46 / km) +115m 3:40 / km
ahr:167 max:177 shoes: Brooks Ghost 9 2017

Alloa half marathon. 10th vet. 46th / 3400

Running under Dawn's number (as they had deleted my entry and failed to provide a new number) so even more aware of the top Ladies on the course. Ran with Jennifer Wetton from Central most the way and managed to pull away up the hill from Menstrie, and then over took Morag Maclarity. Dawn was therefore 3rd Women :)

5km 18.14
10km 36.45
10 miles 60.46

5km 18.14
10km 18.30
15km 19.40
20km 19.09

Happy with 79 a minute quicker than 2011. Tough headwind along hillfoots - looking at splits wind probably worth a minute.
C • world wife carrying champion? 3

Saturday Mar 18, 2017 #

10 AM

Intervals 45:09 intensity: (48 @1) + (1:37 @2) + (10:17 @3) + (21:02 @4) + (11:25 @5) 8.88 km (5:05 / km) +112m 4:47 / km
ahr:146 max:174 shoes: Brooks Ghost 9 2017

6 times 600m on langside, 3 up, 3 down to get some pace in before tomorrow

2.23 4m/k
2.22 3.58
2.22 3.57
2.01 3.23
1.57 3.16
1.55 3.13

decent pace back down the hill

Thursday Mar 16, 2017 #

7 AM

Running Road / Track 1:12:21 intensity: (1:06 @1) + (1:16 @2) + (10:06 @3) + (59:22 @4) + (31 @5) 15.75 km (4:36 / km) +128m 4:25 / km
ahr:145 max:161 shoes: Brooks Ghost 9 2017

After a days rest should have been in good form. Not so and felt terrible for first half and then ground out some more speedy km for the second half.

Doesn't bode well for Alloa half.
C • Just tired 7

Tuesday Mar 14, 2017 #

7 AM

Running Road / Track 24:43 [3] 4.28 km (5:47 / km) +13m 5:42 / km
shoes: Brooks Ghost 9 2017

Bristol hotel alarm went off at 1.30am. Spent 30 minutes stood outside hotel to 2am. Didn't get back to sleep for a long long time. Morning run therefore curtailed.

3h 15 back from the airport in the evening - not happy! friggin lorry drivers.

Monday Mar 13, 2017 #

8 AM

Swimming 17:32 [3] 0.8 km (21:55 / km)

Quick 800m time trial

Gym 30:00 [1]

Pre work strength and conditioning - Dawn's Pilates routine

Sunday Mar 12, 2017 #

12 PM

Running Warm-up 8:37 intensity: (1 @0) + (1:04 @1) + (3:02 @2) + (2:12 @3) + (2:18 @4) 1.48 km (5:49 / km) +10m 5:37 / km
ahr:123 max:153 shoes: Integrator 2016

Orienteering 54:23 intensity: (7 @1) + (7 @2) + (9 @3) + (4:54 @4) + (49:06 @5) 9.67 km (5:38 / km) +74m 5:25 / km
ahr:165 max:175 shoes: Integrator 2016

Tentsmuir - Short Brown - 5 minutes down on Alex Carcus but managed to just sneak in front of Dave.

Alex started 1 minute down and the inevitability of catching me happened at the end of the long leg to #6. Manage to hold on to #14 before he disappeared from sight.

Pretty clean after that just a bit slower as knackered from earlier exertions to keep with Alex.

Running Warm-up 24:43 [3] 3.74 km (6:36 / km) +11m 6:30 / km
shoes: Brooks Ghost 8 - 2016

Warm down - bumped into Jon so did a bit more than planned

Saturday Mar 11, 2017 #

8 AM

Running Road / Track 2:04:32 intensity: (37 @1) + (1:16 @2) + (31:20 @3) + (1:28:41 @4) + (2:38 @5) 26.02 km (4:47 / km) +265m 4:33 / km
ahr:144 max:163 shoes: Brooks Ghost 8 - 2016

DHS to Doune and back and then headed up Kilbride road. Nice and quiet and scenic road.

Felt terrible to start with but got going. Less than plan as wanting a bit of energy for Tentsmuir.

Thursday Mar 9, 2017 #

5 PM

Running Road / Track 1:43:54 intensity: (29 @1) + (3:20 @2) + (1:07:17 @3) + (32:48 @4) 22.34 km (4:39 / km) +281m 4:23 / km
ahr:136 max:151 shoes: Brooks Ghost 8 - 2016

Pacier session than recent runs. Did this one year ago 20 minutes slower, although it was snowy last time.

115km in last 7 days equalling record with not too much effort and including 3 orienteering sessions ;). Rest time.

Wednesday Mar 8, 2017 #

7 AM

Swimming 22:59 [3] 1.0 km (22:59 / km)

6 PM

Orienteering 49:34 intensity: (1:43 @1) + (8:06 @2) + (32:12 @3) + (7:33 @4) 5.46 km (9:05 / km) +190m 7:44 / km
ahr:128 max:154

Tuesday Mar 7, 2017 #

7 AM

Running Warm-up 2:40 intensity: (43 @1) + (1:50 @2) + (7 @3) 0.45 km (5:55 / km)
ahr:108 max:120

Intervals 1:08:50 intensity: (1:10 @1) + (8:00 @2) + (36:39 @3) + (20:26 @4) + (2:35 @5) 14.04 km (4:54 / km) +80m 4:46 / km
ahr:134 max:163 shoes: Brooks Ghost 8 - 2016

From work - 6 * 1km intervals - along canal to Ratho climbing centre.
Grinding it out. Feeling the last 7 days.

3.57
3.51
3.48
3.49
3.49
3.49

Monday Mar 6, 2017 #

7 AM

Running Road / Track 45:38 intensity: (1:17 @1) + (1:23 @2) + (32:00 @3) + (10:58 @4) 8.0 km (5:42 / km) +30m 5:36 / km
ahr:137 max:159 shoes: Brooks Ghost 8 - 2016

Recovery run from work
5 PM

Running Road / Track 49:33 intensity: (6 @0) + (1:52 @1) + (4:33 @2) + (33:51 @3) + (9:11 @4) 9.36 km (5:18 / km) +134m 4:56 / km
ahr:128 max:154 shoes: Brooks Ghost 8 - 2016

Pre pilates run from Keir RBT to BoA up Glen Rd to the hall
6 PM

Gym 35:00 [3]

pathetic effort at pilates, although stretching was good. Skipped circuits.

Sunday Mar 5, 2017 #

Event: Scottish Orienteering League 1
 
11 AM

Running Warm-up 25:01 intensity: (9:15 @1) + (6:16 @2) + (9:30 @3) 4.01 km (6:14 / km) +12m 6:09 / km
ahr:104 max:139 shoes: Brooks Ghost 8 - 2016

Orienteering 48:52 intensity: (10 @1) + (7 @2) + (23 @3) + (31:14 @4) + (16:58 @5) 7.62 km (6:25 / km) +175m 5:45 / km
ahr:156 max:169 shoes: Integrator 2016

Mugdock - SOL 1, Brown 2nd behind Finlay Todd in front of pack of 18's Freddie Carcus / James Ackland, Joseph Wright and Tom Lines.

Fairly clean with biggest mistakes of 30 seconds at #7 and #23 both on route choice. Actual mistakes apart from that added up to 50 seconds.

Might have done the Black but area suited a middle distance and it was very enjoyable. Good practice for JK day 2.

Running ok considering long run yesterday.

Running 25:38 intensity: (38 @1) + (8:40 @2) + (10:53 @3) + (5:27 @4) 4.05 km (6:20 / km) +112m 5:34 / km
ahr:126 max:151 shoes: Brooks Ghost 8 - 2016

Warm down - more climb than I was expecting

Saturday Mar 4, 2017 #

9 AM

Orienteering 1:48:29 [3] 13.85 km (7:50 / km) +302m 7:04 / km
shoes: Falcon 2017

Warm-up 6 km out towards Loch Ard forest and back and then testing out Black course on South Achray with Jase and Brad

Running Road / Track 59:24 [4] 11.82 km (5:01 / km) +174m 4:41 / km
shoes: Brooks Ghost 8 - 2016

Loch Ard Forest from Aberfoyle loop and back to add some extra miles

Combined session 26 km plus a couple for climb and couple for tough S Achray terrain not too far off planned 30.

Friday Mar 3, 2017 #

7 AM

Running 1:09:30 intensity: (19 @1) + (58 @2) + (37:00 @3) + (31:13 @4) 13.04 km (5:20 / km) +227m 4:54 / km
ahr:139 max:156 shoes: Brooks Ghost 8 - 2016

Stunning morning run with snowy views of Ben Chonzie in sunshine. Inversion in the valley. Nice.

New route using track to Langside road.

Wednesday Mar 1, 2017 #

7 AM

Running Road / Track 39:32 intensity: (21 @1) + (2:20 @2) + (36:51 @3) 7.58 km (5:13 / km) +50m 5:03 / km
ahr:127 max:137

6 PM

Intervals 50:06 intensity: (5:53 @1) + (3:39 @2) + (7:00 @3) + (18:34 @4) + (15:00 @5) 8.0 km (6:16 / km)
ahr:138 max:171 shoes: Brooks Ghost 8 - 2016

6 times 3min 3.25 to 3.29 pace, Strathearn

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