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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 31 days ending May 31, 2017:

activity # timemileskm+m
  Running Road / Track12 10:04:51 79.66(7:36) 128.2(4:43) 1097
  Orienteering5 4:22:32 24.2(10:51) 38.95(6:44) 1105
  Gym8 4:15:00
  Running Warm-up7 2:51:00 10.23(16:43) 16.46(10:23) 335
  Road Biking2 2:42:15 41.63(3:54) 66.99(2:25) 511
  Running3 1:17:36 9.56(8:07) 15.39(5:03) 121
  Turbo Trainer1 25:00 7.46(3:21) 12.0(2:05)
  Swimming1 15:25 0.37(41:21) 0.6(25:42)
  Total27 26:13:39 173.11 278.6 3169
  [1-5]27 26:13:33

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Tuesday May 30, 2017 #

6 PM

Running Road / Track 1:09:28 intensity: (2 @0) + (34 @1) + (8:49 @2) + (51:49 @3) + (8:14 @4) 12.54 km (5:32 / km) +222m 5:05 / km
ahr:129 max:146

Sunday May 28, 2017 #

11 AM

Running Warm-up 30:55 intensity: (18:19 @1) + (6:20 @2) + (6:16 @3) 2.41 km (12:48 / km) +14m 12:26 / km
ahr:97 max:134

Running race 45:49 intensity: (4 @1) + (9 @2) + (12 @3) + (1:39 @4) + (43:45 @5) 11.94 km (3:50 / km) +107m 3:40 / km
ahr:174 max:185 shoes: Brooks Launch 2017

Dunblane 12km - 9th - very happy to break 48 minutes and surprised to get 45 something. chip time 45.39. Edit - Alistair Masson took the victory in 41.
Bit of a shuffle up the hills as legs feeling pretty knackered from last week but best I've felt a week after a marathon.
C • Great effort 6

Saturday May 27, 2017 #

9 AM

Road Biking 1:24:53 intensity: (3:29 @1) + (18:20 @2) + (56:25 @3) + (6:39 @4) 35.99 km (2:21 / km) +246m 2:17 / km
ahr:125 max:147 shoes: Focus

Friday May 26, 2017 #

12 PM

Running Road / Track 27:35 intensity: (3 @0) + (44 @1) + (7:50 @2) + (18:58 @3) 4.35 km (6:20 / km) +47m 6:01 / km
ahr:121 max:131

Thursday May 25, 2017 #

6 PM

Road Biking 1:17:22 [3] 31.0 km (2:30 / km) +265m 2:24 / km
shoes: Focus

Langside and Glen - lovely hot evening had to be

Wednesday May 24, 2017 #

Orienteering 45:00 [3] 7.0 km (6:26 / km) +100m 6:00 / km
shoes: Brooks Launch 2017

Steady run at Laighills - legs have done a marathon so respectful of that fact
6 PM

Turbo Trainer 25:00 [3] 12.0 km (2:05 / km)

Very steady watt bike

Tuesday May 23, 2017 #

6 PM

Swimming 15:25 [3] 0.6 km (25:42 / km)

Monday May 22, 2017 #

6 PM

Gym 45:00 [3]

Sunday May 21, 2017 #

9 AM

Running Road / Track race 2:55:01 intensity: (5 @1) + (20 @2) + (38 @3) + (57:33 @4) + (1:56:25 @5) 42.39 km (4:08 / km) +269m 4:00 / km
ahr:160 max:171 shoes: Brooks Ghost 9 2017

2.54.57 chip time. Given the climb particularly at the end around the castle very happy with time...3rd fastest marathon

Went well for the first half given the early hills up to Dunblane, 2.30 down on Frankfurt which was flat as a pancake.

83.57 21km and 2:53.20 (89.27) at 42 last 7km 32.57

Slowdown on last 7km
26 seconds better than Frankfurt and 1 minute slower than Nottingham. Hills and not chasing a PB major factor.

Nottingham
84.52 21km and 2.53.58 (89.03) at 42 last 7km 31.58

Frankfurt
81.24 21km and 2.49.32 (88.07) at 42 last 7km 33.23

last 7km London 30.45


km split time pace ahr max cad
5 20:00 20:00 4:00 153 164 80
10 20:02 40:02 4:00 164 171 80
15 19:51 59:52 3:58 163 169 80
20 20:09 1:20:01 4:02 158 169 80
25 20:07 1:40:08 4:01 160 165 80
30 20:28 2:00:36 4:06 161 167 79
35 21:24 2:22:00 4:17 160 166 79
40 21:54 2:43:54 4:23 162 168 78
42.39 11:07 2:55:01 4:39 162 167 78
C • Well done! 9

Saturday May 20, 2017 #

1 PM

Running 5:12 intensity: (56 @1) + (35 @2) + (3:41 @3) 0.73 km (7:06 / km) +14m 6:28 / km
ahr:121 max:139

Running Road / Track 10:05 intensity: (1 @0) + (2:01 @1) + (1:59 @2) + (5:37 @3) + (27 @4) 1.56 km (6:29 / km)
ahr:118 max:140

Running Road / Track 12:20 intensity: (11 @1) + (11:41 @2) + (28 @3) 2.13 km (5:48 / km) +11m 5:39 / km
ahr:113 max:121

Friday May 19, 2017 #

4 PM

Running 26:35 [3] 2.72 km (9:47 / km)

Wednesday May 17, 2017 #

6 PM

Running Road / Track 24:01 [3] 5.14 km (4:41 / km) +49m 4:28 / km

2.5km then 2km at mp around uni and recovery. Trying quite hard to get under 4m/k

Gym 25:00 [1]

Stretching etc

Tuesday May 16, 2017 #

7 AM

Running Road / Track 24:57 [3] 5.02 km (4:58 / km) +20m 4:52 / km

Monday May 15, 2017 #

7 AM

Gym 1:00:00 [1]

Strength and stretching

Sunday May 14, 2017 #

11 AM

Running Warm-up 13:19 intensity: (4:04 @1) + (6:13 @2) + (3:02 @3) 1.58 km (8:26 / km) +51m 7:15 / km
ahr:107 max:132

Orienteering 1:08:42 intensity: (11 @1) + (7 @2) + (1:48 @3) + (11:08 @4) + (55:28 @5) 9.44 km (7:17 / km) +333m 6:11 / km
ahr:162 max:171 shoes: Integrator 2017

Brown - Glen Nant - area split into Trossochs-esk oak woodland with low visibility and then runnable mix open fell. Did the hard part well, then made some pretty basic errors, #7 1 min, #9 2 min, # 24 1 min all not following bearings off known attackpoints.

Tired as well made the hills hard work. Rest for 7 days.

Running Warm-up 5:24 intensity: (3:21 @2) + (2:03 @3) 0.45 km (12:05 / km)
ahr:119 max:134

Saturday May 13, 2017 #

11 AM

Running Warm-up 1:01:27 intensity: (26:24 @1) + (25:12 @2) + (8:49 @3) + (1:02 @4) 6.16 km (9:58 / km) +149m 8:54 / km
ahr:105 max:143

Pre event walk / jog across Dunstaffnage to 6 days start and back along cycle path. First day of drizzle / rain for a while, still very nice.

Orienteering 30:47 intensity: (12 @1) + (15 @2) + (28 @3) + (6:57 @4) + (22:55 @5) 6.06 km (5:05 / km) +82m 4:45 / km
ahr:163 max:177 shoes: Inov8 Roclite

Dunstaffnage and Dunbeg - fun course with a bit of campus, wood, castle, west coast open, scheme mix. Not pushing overly hard.
Vets course 2.
C • HR 1

Thursday May 11, 2017 #

8 PM

Running Road / Track 1:18:59 intensity: (38 @1) + (39 @2) + (3:13 @3) + (1:09:11 @4) + (5:18 @5) 18.0 km (4:23 / km) +93m 4:17 / km
ahr:151 max:163 shoes: Brooks Ghost 9 2017

Final longish road run following 10 miles to 20 on marathon route. Legs still tired from weekend but had to work harder than I'd hope.

Although flattish still 90m climb noticeable especially around uni and up to Kings Knott


I know it's going to really hurt after 20 miles next Sunday.

Running Warm-up 12:13 intensity: (32 @1) + (9:18 @2) + (2:23 @3) 1.04 km (11:42 / km)
ahr:107 max:125

Wednesday May 10, 2017 #

7 AM

Running Road / Track 44:43 intensity: (38 @1) + (23 @2) + (3:17 @3) + (30:55 @4) + (9:30 @5) 10.01 km (4:28 / km) +72m 4:19 / km
ahr:151 max:169 shoes: Brooks Ghost 9 2017

Still feeling quads from weekend, but lovely morning to do a pacy run. First 5km steady 24 minutes, second picked up the pace 20.02.

Calf good, although had to push the 3.50 k's more than I would have liked.

Running Warm-up 9:08 intensity: (2:40 @2) + (6:00 @3) + (22 @4) + (6 @5) 1.01 km (9:04 / km) +7m 8:46 / km
ahr:127 max:160

Tuesday May 9, 2017 #

7 AM

Gym 30:00 [1]

Stretching session - quads sore after pushing down the hills on Saturday

Monday May 8, 2017 #

Note

Call clear from the Physio - didn't expect that when I booked it in!

Sunday May 7, 2017 #

10 AM

Orienteering 35:06 intensity: (15 @2) + (6 @3) + (40 @4) + (34:05 @5) 5.13 km (6:50 / km) +185m 5:48 / km
ahr:172 max:179 shoes: Integrator 2017

M40 Champions again! Third year in a row. Felt pretty jaded from Saturday but ok once out. Good start pretty clear, with Steve and then went scrappy loosing 2min 30 before and after run through. 22.30 would have been an ok time 35.08 wasn't.

Good enough to come in second in first competitive team and just managed to pip Ben, to justify first team selection and beat the women -only just on both fronts.

Running Warm-up 16:57 intensity: (31 @1) + (5:12 @2) + (11:05 @3) + (9 @4) 1.89 km (8:57 / km) +18m 8:33 / km
ahr:122 max:140

Saturday May 6, 2017 #

11 AM

Running Warm-up 21:37 intensity: (5:49 @1) + (4:26 @2) + (6:09 @3) + (5:13 @4) 1.91 km (11:20 / km) +96m 9:04 / km
ahr:121 max:159

Orienteering 1:22:57 intensity: (7 @2) + (11 @3) + (2:14 @4) + (1:20:25 @5) 11.31 km (7:20 / km) +405m 6:13 / km
ahr:171 max:185 shoes: Integrator 2017

M40 British Championships - High Dam.

Good field meant that position of 4th probably a poor return on a pretty decent run. 82 minutes just behind Dave who took bronze, Duncan A in 2nd 80 and Nick on 77 min.

Had a great start and then lost 40 seconds at #4 and #5. Leading field at #8 to then lose 1 minute at #9. Lost a 1 minute on route choice to #13, 20 seconds at #20 and that was it. Pushed hard to the end, catching Jez my 6 minute man with 4 controls to go.

Overall lost just under 4 minutes which was still only matching Nick who also binned 4 minutes.

Over the moon to get away with calf and only felt it a little out there. 2 weeks ago gave myself 20% chance of running.

Friday May 5, 2017 #

12 PM

Running Road / Track 29:57 intensity: (2:46 @1) + (53 @2) + (5:50 @3) + (20:28 @4) 6.22 km (4:49 / km) +84m 4:30 / km
ahr:138 max:159

Thursday May 4, 2017 #

6 AM

Running Road / Track 27:52 [3] 4.6 km (6:03 / km) +50m 5:45 / km
shoes: Brooks Ghost 9 2017

Run around Bristol - up Brandon Hill Park. Leg feeling ok.

Gym 15:00 [1]

Wednesday May 3, 2017 #

6 AM

Running Road / Track 59:11 intensity: (39 @1) + (4:30 @2) + (20:11 @3) + (31:07 @4) + (2:44 @5) 11.94 km (4:58 / km) +181m 4:37 / km
ahr:141 max:165 shoes: Brooks Ghost 9 2017

Bristol run out to Clifton suspension bridge and around Lawrence hill woods.

Test for the weekend. Early signs good but certainly power down on left leg.

Gym 20:00 [1]

Tuesday May 2, 2017 #

Note

Sports Massage - some extremely sore back trigger points at start of Sciatic nerve. maybe a cause. Legs felt ok.
6 PM

Gym 30:00 [3]

Monday May 1, 2017 #

6 PM

Running Road / Track 20:42 intensity: (7 @1) + (16 @2) + (9:23 @3) + (9:54 @4) + (1:02 @5) 4.31 km (4:48 / km)
ahr:143 max:166

Run after Physio. Felt better than Sunday.

Gym 30:00 [1]

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