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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 31 days ending Jan 31, 2018:

activity # timemileskm+m
  Gym19 11:31:55 3.82 6.15 27
  Orienteering4 6:08:13 21.17(17:24) 34.06(10:49) 899
  Mountain Biking3 2:30:51 20.35(7:25) 32.75(4:36) 324
  Swimming4 1:53:17 1.75(1:04:40) 2.82(40:11)
  Road Biking1 1:52:28 30.7(3:40) 49.41(2:17) 504
  Running Road / Track3 1:44:28 9.98(10:28) 16.07(6:30) 133
  Running1 13:00 1.86(6:58) 3.0(4:20)
  Running Warm-up1 4:40 0.31(15:14) 0.49(9:28) 3
  Total30 25:58:52 89.94 144.75 1889
  [1-5]30 25:20:14
averages - rhr:49

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Wednesday Jan 31, 2018 #

Gym 10:00 [3]

Pre physio exercises

Monday Jan 29, 2018 #

7 AM

Swimming 28:23 [3] 1.0 km (28:23 / km)

6 PM

Gym 1:00:19 intensity: (6:14 @0) + (48:21 @1) + (4:45 @2) + (59 @3) 0.92 km (1:05:42 / km)
ahr:84 max:126

Sunday Jan 28, 2018 #

2 PM

Orienteering 1:36:57 intensity: (1:30 @1) + (52:01 @2) + (41:06 @3) + (2:20 @4) 7.97 km (12:09 / km) +248m 10:31 / km
ahr:119 max:146

Checking out auchingarrich - looking good

Saturday Jan 27, 2018 #

1 PM

Orienteering 1:01:14 intensity: (14:33 @2) + (22:39 @3) + (20:08 @4) + (3:54 @5) 4.81 km (12:44 / km) +117m 11:21 / km
ahr:128 max:173 shoes: Solomon Hiking Boots

Coaching scotjos - little Druim wood

Orienteering 1:16:45 intensity: (10:00 @1) + (30:39 @2) + (33:10 @3) + (2:56 @4) 5.2 km (14:46 / km) +35m 14:18 / km
ahr:119 max:156 shoes: Falcon 2017

Control hanging ardoch extended by a “helpful” dog walker taking a bag of canes before I had put them out. Recovered through the help of Facebook.

Friday Jan 26, 2018 #

12 PM

Running Road / Track 26:09 intensity: (23 @1) + (2:07 @2) + (21:46 @3) + (1:53 @4) 4.38 km (5:59 / km) +47m 5:40 / km
ahr:132 max:141

Thursday Jan 25, 2018 #

7 PM

Gym 26:52 intensity: (2:07 @0) + (23:18 @1) + (1:26 @2) + (1 @3) 0.16 km (2:45:51 / km)
ahr:81 max:120

Wednesday Jan 24, 2018 #

Event: FVO night event Dunblane
 
7 AM

Gym 30:06 intensity: (12:48 @1) + (16:17 @2) + (59 @3) + (2 @4) 0.19 km (2:34:22 / km)
ahr:102 max:142

6 PM

Orienteering 39:59 intensity: (25 @1) + (2:28 @2) + (3:27 @3) + (8:57 @4) + (24:42 @5) 6.18 km (6:29 / km) +78m 6:05 / km
ahr:160 max:186

Tuesday Jan 23, 2018 #

Gym 10:00 [1]

Exercises

Monday Jan 22, 2018 #

6 PM

Gym 1:00:00 [2]

Pilates

Sunday Jan 21, 2018 #

10 AM

Orienteering 18:13 intensity: (1:51 @2) + (3:11 @3) + (10:12 @4) + (2:59 @5) 1.97 km (9:14 / km) +73m 7:48 / km
ahr:147 max:172

Orienteering 1:15:05 intensity: (33 @1) + (3:16 @2) + (5:56 @3) + (42:55 @4) + (22:25 @5) 7.93 km (9:28 / km) +348m 7:46 / km
ahr:151 max:188

Saturday Jan 20, 2018 #

Event: EUOC Big Weekend
 
12 PM

Running Road / Track 52:47 intensity: (12 @1) + (50 @2) + (15:15 @3) + (36:02 @4) + (28 @5) 6.6 km (8:00 / km) +64m 7:38 / km
ahr:143 max:171

Friday Jan 19, 2018 #

Gym 10:00 [1]

exercises

Thursday Jan 18, 2018 #

Gym 10:00 [1]

exercises

More Physio - acupuncture, sore after

Saturday Jan 13, 2018 #

9 AM

Mountain Biking 30:34 intensity: (1:51 @1) + (21:41 @2) + (7:02 @3) 5.83 km (5:14 / km) +72m 4:56 / km
ahr:114 max:129 rhr:49 (sick) shoes: Boardman Pro 29er MTB

very gentle ride to accompany Jamie on his run - up to Fedal farm and back

Still Ill but feeling much better RHR down to more normal levels

Friday Jan 12, 2018 #

Gym 10:00 [3]

exercises

Sunday Jan 7, 2018 #

Note
(sick)

Rest - probably one of the toughest journeys - get up at 4am (having been awake from 2) for 7am 5 hr flight. Temperature and close to spewing second half of flight. Also managed to not book bags on way back - stupid it allows this given I had them on way out.
C • Jeez 2

Saturday Jan 6, 2018 #

8 AM

Gym 40:00 [3]
(sick)

Stretch and relax - only thing I could manage today

Painful being in sports resort and not able to do much, core and flexibility should benefited and helped glute.

Jamie and Jess managing to hold the fort for activity.

Friday Jan 5, 2018 #

8 AM

Gym 1:20:05 intensity: (2:13 @0) + (31:13 @1) + (24:12 @2) + (10:15 @3) + (11:29 @4) + (43 @5) 2.6 km (30:47 / km) +27m 29:16 / km
ahr:108 max:170 (sick)

Walk and then body balance class - Pilates and stretching and yoga

Thursday Jan 4, 2018 #

9 AM

Gym 49:35 intensity: (34:01 @1) + (15:11 @2) + (23 @3) 0.23 km (3:39:24 / km)
ahr:94 max:132 (sick)

Hit badly by Flu and cold - rest of the week written off - just managed fitness pilates
2 PM

Gym 30:00 [1]

Gentle tennis - Even with not moving hr very high
3 PM

Gym 40:25 intensity: (8:14 @0) + (31:03 @1) + (1:08 @2) 0.1 km (6:36:15 / km)
ahr:78 max:111

Stretch and relax

Wednesday Jan 3, 2018 #

8 AM

Running Road / Track 25:32 intensity: (15 @1) + (14 @2) + (6:09 @3) + (18:54 @4) 5.09 km (5:01 / km) +22m 4:54 / km
ahr:141 max:157

5km group run with Jamie - see how hip is after that!

Gym 15:00 [3]

Made the morning routine
10 AM

Mountain Biking 1:06:06 intensity: (12 @1) + (5:28 @2) + (55:37 @3) + (4:45 @4) + (4 @5) 17.03 km (3:53 / km) +241m 3:38 / km
ahr:130 max:168

Ride via volcano, Soo and Caldera Trasera. Back tracked a couple of times when the sand got too tough.

Gym 28:27 intensity: (5 @0) + (15:59 @1) + (10:29 @2) + (1:17 @3) + (37 @4) 0.56 km (50:37 / km)
ahr:99 max:158

Last part of Barefoot fitness - running late from ride
4 PM

Swimming 37:38 [3] 1.12 km (33:40 / km)

Open water swimming skills, pretty useful and good work out. How to turn round bouy quickly, sighting, drafting etc.

Tuesday Jan 2, 2018 #

9 AM

Mountain Biking 54:11 intensity: (48 @1) + (3:03 @2) + (32:02 @3) + (17:46 @4) + (32 @5) 9.89 km (5:29 / km) +11m 5:27 / km
ahr:134 max:173

CLS MTB ride with Jamie along the coast. Messed about finding the right paths.

Gym 46:21 intensity: (6:04 @0) + (36:04 @1) + (3:58 @2) + (15 @3) 0.3 km (2:34:30 / km)
ahr:82 max:132

CLS intermediate Pilates - anything intermediate in CLS is hard and this was no different.
C • maps 3
2 PM

Road Biking 1:52:28 intensity: (20 @0) + (48 @1) + (7:08 @2) + (1:00:17 @3) + (43:55 @4) 49.41 km (2:17 / km) +504m 2:10 / km
ahr:135 max:157

Followed the intermediate ride route from 3 years ago along to Famara, Mozago and Tinajo. Missed a couple of km But was quicker so ended up the same pace. Not bad given I was on my own this time.

Monday Jan 1, 2018 #

10 AM

Swimming 43:36 [3] 0.5 km (1:27:02 / km)

Club la Santa - First activity intermediate crawl lesson, tough session with lots of leg kicking drills for a number of lengths. I was one of the weakest. Much better once onto arm drills.

Fantastic weather - no clouds and warm

Gym 44:06 intensity: (5 @0) + (12:00 @1) + (24:02 @2) + (7:55 @3) + (4 @4) 0.57 km (1:17:47 / km)
ahr:107 max:143

Bare foot fitness - lots and lots of squats.

Gym 47:10 intensity: (1:19 @0) + (29:04 @1) + (15:56 @2) + (51 @3) 0.3 km (2:35:40 / km)
ahr:93 max:129

Pilates session - much easier

Running Warm-up 4:40 intensity: (12 @1) + (1:16 @2) + (1:04 @3) + (2:08 @4) 0.49 km (9:28 / km) +3m 9:10 / km
ahr:131 max:153 shoes: Brooks Ghost 9 2017

2 PM

Swimming 3:40 [4] 0.2 km (18:20 / km)
ahr:100 max:100

Aquathon with Jamie. I did the swim and the we ran the run as a team. Awaiting results...

Running 13:00 [4] 3.0 km (4:20 / km)

Run firstly catching Jamie as he had head start and then running together.

Guessing the time as watch didn’t start

Fastest run in a long time. Glute not immediately sore after or in the race so fingers crossed.
4 PM

Gym 43:29 intensity: (11:57 @0) + (30:37 @1) + (27 @2) + (28 @3) 0.22 km (3:22:15 / km)
ahr:75 max:107

Stretch and Relax - sounds easy but lots of different stretching to master

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