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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 31 days ending Jul 31, 2018:

activity # timemileskm+m
  Orienteering17 12:01:51 70.92(10:11) 114.14(6:19) 1759
  Mountain Biking4 5:11:43 69.34(4:30) 111.59(2:48) 535
  Running Warm-up13 4:49:26 21.36(13:33) 34.38(8:25) 956
  Walk2 3:00:00 9.32(19:19) 15.0(12:00)
  Running Road / Track4 2:36:26 18.99(8:14) 30.56(5:07) 319
  Road Biking2 1:53:51 27.79(4:06) 44.72(2:33) 227
  Running Terrain4 1:07:31 7.98(8:28) 12.84(5:15) 145
  Gym2 36:59 0.26(2:20:22) 0.42(1:27:13)
  Swimming2 25:30 0.56(45:36) 0.9(28:20)
  Total33 31:43:17 226.52(8:24) 364.55(5:13) 3941
  [1-5]33 31:29:53

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Tuesday Jul 31, 2018 #

10 AM

Running Warm-up 12:34 intensity: (1:08 @1) + (2:47 @2) + (8:15 @3) + (24 @4) 1.09 km (11:34 / km) +151m 6:49 / km
ahr:122 max:141 shoes: Integrator 2017

Orienteering 1:13:12 intensity: (9 @1) + (8 @2) + (30 @3) + (38:29 @4) + (33:56 @5) 9.8 km (7:28 / km) +236m 6:40 / km
ahr:157 max:169 shoes: Integrator 2017

Day 3 - Whinlatter, M40,

Early start so no tracks, but imagine only a couple of minutes different. Pretty clean, loosing 1 minute in the woods on way back. Legs shagged as average heart rate and max way down even though pushing hard and not helped by the heather.

Running Warm-up 13:49 intensity: (7 @0) + (8:43 @1) + (4:59 @2) 1.48 km (9:19 / km) +110m 6:47 / km
ahr:93 max:114 shoes: Brooks Ghost 9 2017

6 PM

Gym 8:27 [3] 0.05 km (3:03:42 / km)

Monday Jul 30, 2018 #

12 PM

Running Warm-up 26:39 intensity: (1:21 @1) + (15:02 @2) + (10:07 @3) + (9 @4) 1.68 km (15:50 / km) +287m 8:33 / km
ahr:116 max:140 shoes: VJ i-rock 2018

Orienteering 1:02:21 intensity: (5 @1) + (9 @2) + (14 @3) + (9:40 @4) + (52:13 @5) 9.54 km (6:32 / km) +296m 5:39 / km
ahr:164 max:172 shoes: VJ i-rock 2018

Lakes Day 2 - M40 8.8km 440m climb.
4th 7 minutes down on Ingo Horst 55 and Nick 56. Graham Patten 1 min ahead.

Chasing Pete 3 minutes ahead. Caught him at number 6 but caused a 30 sec mistake as too low and knew it. Got away at next as Pete decided I was too far left but got ok. Another 30 at number 8, 14 and 15. 2 min 30. Dying at the end especially with brutal climb at 13.


Running Warm-up 9:49 intensity: (5 @1) + (7:59 @2) + (1:45 @3) 1.08 km (9:05 / km)
ahr:113 max:125 shoes: VJ i-rock 2018

6 PM

Swimming 14:31 [3] 0.55 km (26:29 / km)

Sunday Jul 29, 2018 #

Event: Lakes 5 Days 2018
 
10 AM

Running Warm-up 24:05 intensity: (28 @1) + (2:20 @2) + (9:00 @3) + (12:17 @4) 2.43 km (9:55 / km) +245m 6:36 / km
ahr:137 max:158

Orienteering 1:14:10 intensity: (10 @2) + (1:06 @3) + (34:04 @4) + (38:50 @5) 10.19 km (7:17 / km) +409m 6:04 / km
ahr:158 max:172

Lakes 5 Day 1 - Silver How. 8.7km 405m, 5th m40, nick 66min.
Orienteered ok in tricky visibility, lost 1 min 30 #7 too low, 1min hesitancy 9, 2 minutes 2nd to last.

The amazing weather had to end and like 4 years ago torrential conditions on day 1. Pipped by Pete by 6 seconds. Would have been 9th on 21. 1st m35.

Running Warm-up 20:45 intensity: (11:09 @2) + (9:36 @3) 2.56 km (8:06 / km) +5m 8:01 / km
ahr:118 max:136

Thursday Jul 26, 2018 #

7 AM

Mountain Biking 1:10:43 intensity: (16 @0) + (51 @1) + (7:56 @2) + (20:51 @3) + (11:24 @4) + (29:25 @5) 23.84 km (2:58 / km) +222m 2:50 / km
ahr:147 max:180 shoes: Boardman Pro 29er MTB

Lovely route from Blackness to work via queensferry and old railway line. Car free majority of the way. Firth of forth like glass.
5 PM

Mountain Biking 1:07:53 intensity: (8:18 @1) + (53:07 @2) + (6:28 @3) 21.76 km (3:07 / km) +160m 3:01 / km
ahr:109 max:138 shoes: Boardman Pro 29er MTB

Return from work east route of airport via Cammo estate. 27 degrees. shame it wont last for the lakes.

Wednesday Jul 25, 2018 #

7 AM

Running Road / Track 1:08:28 intensity: (1:19 @1) + (43 @2) + (24:19 @3) + (42:07 @4) 14.01 km (4:53 / km) +84m 4:45 / km
ahr:138 max:152 shoes: Brooks Launch 2017

Longest run of the year - 10 weeks to marathon - hip noticeable but ok. Year and 3 months since last doing this run.

Tuesday Jul 24, 2018 #

7 AM

Running Terrain 12:59 intensity: (1 @0) + (29 @1) + (3:28 @2) + (9:01 @3) 4.5 km (2:53 / km) +39m 2:46 / km
ahr:122 max:134 shoes: Brooks Launch 2017

jogget out to langside road and back
12 PM

Running Terrain 31:37 intensity: (32 @1) + (5:12 @2) + (23:11 @3) + (2:42 @4) 5.01 km (6:19 / km) +53m 6:00 / km
ahr:126 max:149 shoes: Brooks Launch 2017

run in terrain north west of gleneagles golf course with Jamie

Monday Jul 23, 2018 #

7 AM

Mountain Biking 1:23:01 intensity: (39 @1) + (16:42 @2) + (1:05:04 @3) + (36 @4) 34.08 km (2:26 / km) +56m 2:25 / km
ahr:123 max:150 shoes: Boardman Pro 29er MTB

Ride from Polmont along the canal to work - gets pretty dull after a while
5 PM

Mountain Biking 1:30:06 intensity: (1:31 @1) + (1:25:12 @2) + (3:23 @3) 31.9 km (2:49 / km) +97m 2:47 / km
ahr:109 max:139 shoes: Boardman Pro 29er MTB

Return journey - feeling tired and regretting the longer route. Hit rain with 5km to go and very hairy ride across the wet cobbles on Avon viaduct

Sunday Jul 22, 2018 #

12 PM

Running Warm-up 10:20 intensity: (3 @0) + (1:22 @1) + (5:12 @2) + (3:43 @3) 1.54 km (6:43 / km)
ahr:112 max:129 shoes: Brooks Launch 2017

Orienteering 14:17 intensity: (4 @1) + (7 @2) + (10 @3) + (1:22 @4) + (12:34 @5) 3.55 km (4:01 / km)
ahr:168 max:180 shoes: Brooks Launch 2017

Race 3 - grangemouth. Decent lead overall so just a case of going clean and should be ok. Lost 10 seconds #4 and 11 sec to the penultimate picking longer routes than necessary. Safe and round not always best in a sprint! Won course by 3 seconds from Jon H and 16 Jon C. Tight with Duncan Harris in 6th only 34 seconds down.

2 min 10 down on Maja. Not world champion 3 times for nothing!

Took victory by 1 minute 2 sec over 3 races, rewarded for consistency. Nice prize of a little picture of kelpies, box of biscuits and some new no name o-trousers (with voucher) - can't be bad.

Running Warm-up 19:04 intensity: (1 @0) + (8 @1) + (8:26 @2) + (10:29 @3) 2.59 km (7:22 / km) +3m 7:19 / km
ahr:119 max:129 shoes: Brooks Launch 2017

Saturday Jul 21, 2018 #

11 AM

Running Warm-up 14:42 intensity: (12 @0) + (59 @1) + (38 @2) + (4:51 @3) + (8:02 @4) 2.32 km (6:20 / km) +54m 5:41 / km
ahr:134 max:159 shoes: Brooks Launch 2017

Orienteering 13:35 intensity: (10 @1) + (10 @2) + (33 @3) + (10:33 @4) + (2:09 @5) 3.21 km (4:14 / km) +12m 4:09 / km
ahr:149 max:169 shoes: Brooks Launch 2017

Denny Race 2 - pushed harder with easier execution but much harder route choices. Picked ok pulling in Dave Robertson, but reduced 22 second lead to 4 seconds going long on 2 from the end. Just got victory again. Maja was 11.51 so 1.44 down
3 PM

Running Warm-up 12:19 intensity: (13 @1) + (11 @2) + (1:51 @3) + (10:04 @4) 2.0 km (6:09 / km) +10m 6:00 / km
ahr:142 max:157 shoes: Brooks Launch 2017

Orienteering 14:41 intensity: (19 @2) + (8 @3) + (5:21 @4) + (8:53 @5) 3.58 km (4:06 / km) +24m 3:58 / km
ahr:161 max:184 shoes: Brooks Launch 2017

Denny Race 1 planned by Jon. Classic scheme estate with some rough open at end. Tactics to run below red and get right and safe. Missed 10 on number 2 missing direct route. Lost 5 on penultimate. Took victory by 6 seconds on vets but 9th on Woman's open. Maja 2 minutes 10 faster 12.31

Running Warm-up 9:45 intensity: (14 @2) + (1:01 @3) + (8:10 @4) + (20 @5) 1.57 km (6:13 / km) +17m 5:54 / km
ahr:146 max:162 shoes: Brooks Launch 2017

Friday Jul 20, 2018 #

12 PM

Running Road / Track 27:25 intensity: (19 @1) + (5:24 @2) + (17:40 @3) + (3:59 @4) + (3 @5) 4.98 km (5:30 / km) +51m 5:14 / km
ahr:127 max:160 shoes: Brooks Launch 2017

Thursday Jul 19, 2018 #

7 AM

Road Biking 49:56 intensity: (1:11 @1) + (6:51 @2) + (30:01 @3) + (7:51 @4) + (4:02 @5) 20.82 km (2:24 / km) +31m 2:23 / km
ahr:132 max:181

5 PM

Road Biking 1:03:55 intensity: (57 @1) + (13:31 @2) + (26:38 @3) + (7:42 @4) + (15:07 @5) 23.89 km (2:41 / km) +196m 2:34 / km
ahr:144 max:222

Tuesday Jul 17, 2018 #

7 AM

Gym 28:32 intensity: (12:27 @0) + (14:50 @1) + (51 @2) + (24 @3) 0.38 km (1:15:29 / km)
ahr:75 max:129

Sunday Jul 15, 2018 #

6 PM

Running Road / Track 48:44 intensity: (1 @0) + (30 @1) + (1:39 @2) + (29:42 @3) + (16:52 @4) 10.02 km (4:52 / km) +181m 4:28 / km
ahr:135 max:152 shoes: Brooks Ghost 9 2017

Running Warm-up 4:11 intensity: (45 @1) + (3:26 @2) 0.49 km (8:34 / km)
ahr:109 max:117 shoes: Brooks Ghost 9 2017

Steady turbine run - picked up the pace at the end. Unusual to be running in rain.

Friday Jul 13, 2018 #

9 AM

Running Warm-up 13:02 intensity: (5:02 @1) + (4:47 @2) + (3:13 @3) 1.0 km (13:00 / km) +2m 12:54 / km
ahr:107 max:132 shoes: Integrator 2017

Orienteering 1:13:15 intensity: (18 @1) + (3 @2) + (1:26 @3) + (1:01:35 @4) + (9:53 @5) 11.73 km (6:15 / km) +148m 5:53 / km
ahr:154 max:170 shoes: Integrator 2017

WMOC - Final M40B race, 73.11, 3rd +7.13, Missed # 10, 1 min 50 unsure of direction out of the green and took time to relocate. # 12 10 sec slow from edge of control circle. #20 20 seconds on longer round the marsh route. #22 wrong relocation on path and back tracked 1 min.

Orienteering well, spiking most controls so not too unhappy with 3 min 20 - 56 th overall across A+B - would have been 15th based on pace for A.

Hip a little tight but in good shape considering this the longest race of the year

Thursday Jul 12, 2018 #

10 AM

Orienteering 40:55 intensity: (5:39 @1) + (8:30 @2) + (26:46 @3) 4.44 km (9:13 / km) +43m 8:48 / km
ahr:120 max:138 shoes: Integrator 2017

Gribkov model - lots of veg and stuff on the ground - tricky

Swimming 10:59 [3] 0.35 km (31:12 / km)

Wednesday Jul 11, 2018 #

12 PM

Running Warm-up 20:54 intensity: (48 @1) + (4:34 @2) + (10:51 @3) + (4:41 @4) 2.35 km (8:54 / km) +17m 8:35 / km
ahr:128 max:152 shoes: Integrator 2017

Orienteering 38:57 intensity: (9 @2) + (11 @3) + (5:57 @4) + (32:40 @5) 6.6 km (5:54 / km) +79m 5:34 / km
ahr:164 max:182 shoes: Integrator 2017

Middle Final - Tisvilde Hegn, M40 - disq missed control 21.

Very controlled and comfortable up to #20, in 15th place, then had an aberration. Started to navigate to 22 but at 20. Ended up at 21 as the group of 4 just formed went to the next control. Checked code but not my 22 and then relocated for #22. Lost 2 minutes but most importantly missed 21. Gutted to not get a result and be in B final for long.

Tuesday Jul 10, 2018 #

8 AM

Running Road / Track 11:49 intensity: (1:15 @1) + (4:59 @2) + (5:35 @3) 1.56 km (7:34 / km) +3m 7:29 / km
ahr:117 max:135

Orienteering 57:36 intensity: (7 @1) + (8 @2) + (28 @3) + (14:01 @4) + (42:52 @5) 10.44 km (5:31 / km) +133m 5:11 / km
ahr:161 max:174 shoes: Integrator 2017

WMOC - Tisvilde Hegn Forest qualification, 9.3km, 10th, +8 minutes, nice and controlled run, almost completely clean apart from 30 seconds with 3 controls to go.

Gorgeous runnable forest

Monday Jul 9, 2018 #

12 PM

Orienteering 43:02 intensity: (4 @0) + (2:51 @1) + (14:26 @2) + (23:09 @3) + (2:32 @4) 5.93 km (7:16 / km) +63m 6:54 / km
ahr:123 max:143 shoes: Integrator 2017

Forest model - Tisvilde Hegn - warm up and jog around lovely forest

Sunday Jul 8, 2018 #

11 AM

Running Warm-up 11:51 intensity: (45 @1) + (6:15 @2) + (4:51 @3) 1.9 km (6:15 / km) +3m 6:11 / km
ahr:116 max:134 shoes: Brooks Launch 2017

Orienteering 18:18 intensity: (8 @1) + (7 @2) + (8 @3) + (3:14 @4) + (14:41 @5) 4.07 km (4:30 / km) +7m 4:28 / km
ahr:167 max:181 shoes: Brooks Launch 2017

WMOC Sprint A final - Copenhagen - 45th, 4.15 down on winner. Trying to run too fast from the off, meant scappy early on and then got much much worse....

#4 10 seconds, didn't find quickest route
#7 5 seconds, nearly went into early courtyard
#12 20 seconds, hesitant on route choice over the bridge, and then got caught behind a group of slow runners up the steps
#13 10 sec slower route into to control in the fountain courtyard
#18 20 sec correct route but parallel error and went longer route
#22 40 sec got turned round and 180 out of the control and had to back track

#23 flustered and failed to see deadend trap trying to make up time - lost another 40.

Lost 15 places in last 2 controls...would like to do this again!

Saturday Jul 7, 2018 #

9 AM

Running Warm-up 14:18 intensity: (1 @0) + (49 @1) + (10:44 @2) + (2:44 @3) 2.11 km (6:47 / km) +26m 6:23 / km
ahr:113 max:127 shoes: Brooks Launch 2017

Orienteering 17:27 intensity: (11 @1) + (6 @2) + (11 @3) + (4:10 @4) + (12:49 @5) 3.83 km (4:33 / km)
ahr:159 max:171 shoes: Brooks Launch 2017

WMOC Denmark - Sprint Qualifier, Horsholm, M40 - 13th 17.21, +2.08. Nice and controlled. Could have looked ahead more on a couple of longer route choices around the buildings 30 sec #10, everything else clean.

Needed to be in top 30 so easy qualification

Friday Jul 6, 2018 #

Event: World Masters Orienteering Championships 2018
 
7 AM

Orienteering 31:15 intensity: (1:12 @1) + (6:24 @2) + (18:54 @3) + (4:45 @4) 5.3 km (5:54 / km) +107m 5:21 / km
ahr:126 max:145 shoes: Brooks Launch 2017

Sprint model race in Stockholm. Jog 1.5km course from hotel and then 2.5km course at 75%. Very nice area. Hips tight and legs tired, oops.

Thursday Jul 5, 2018 #

Walk 2:00:00 [1] 10.0 km (12:00 / km)
shoes: Brooks Ghost 9 2017

Lots and lots of walking around Stockholm - knackered 20k steps

Wednesday Jul 4, 2018 #

5 PM

Running Terrain 10:03 intensity: (1:46 @1) + (8:04 @2) + (13 @3) 1.3 km (7:45 / km) +24m 7:06 / km
ahr:107 max:125

Orienteering 57:51 intensity: (27 @1) + (1:53 @2) + (9:37 @3) + (44:10 @4) + (1:44 @5) 8.47 km (6:50 / km) +130m 6:21 / km
ahr:145 max:163 shoes: Integrator 2017

Day 3 Trekvallars - open 9 class (same as d21). 7.2km. 57. Min 10th. Clean run with very limited mistakes. Slowing down into the control sites occasionally only downside. Great map and terrain.

Legs felt good given all the tourist walking. Hip not a problem.

Need to bottle this for wmoc

Walk 1:00:00 [1] 5.0 km (12:00 / km)
shoes: Brooks Ghost 9 2017

Tourist walking

Tuesday Jul 3, 2018 #

4 PM

Running Warm-up 10:08 intensity: (11 @0) + (1:13 @1) + (3:01 @2) + (5:43 @3) 1.5 km (6:44 / km) +10m 6:31 / km
ahr:116 max:132 shoes: Brooks Ghost 9 2017

From hotel to Slussen bus stop, bumped into Ian C.

Orienteering 39:40 intensity: (8:02 @3) + (29:30 @4) + (2:08 @5) 5.55 km (7:09 / km) +70m 6:44 / km
ahr:145 max:171 shoes: Integrator 2017

Day 2 - Trekvallars, ok Ravinen, middle 4.5km open 8
Eod so running open class.

Solid run although steady, 7 out of 40. Lost 2min at #7 above crag and had to
Loop back and #15 lost 1 minute too far to left.

Very enjoyable runnable terrain with mix of rock and low visability marsh with complex path network.

Running Warm-up 9:16 intensity: (49 @2) + (6:54 @3) + (1:33 @4) 1.4 km (6:36 / km) +13m 6:18 / km
ahr:132 max:144 shoes: Integrator 2017

From Finish to assembly

Running Warm-up 10:17 intensity: (51 @1) + (6:46 @2) + (2:40 @3) 1.38 km (7:28 / km)
ahr:114 max:125 shoes: Brooks Ghost 9 2017

From bus stop at Slussen to hotel

Monday Jul 2, 2018 #

6 PM

Running Terrain 12:52 intensity: (39 @1) + (1:04 @2) + (7:45 @3) + (3:24 @4) 2.04 km (6:19 / km) +30m 5:53 / km
ahr:131 max:156

Sunday Jul 1, 2018 #

12 PM

Running Warm-up 4:48 intensity: (1:42 @1) + (3:06 @2) 0.51 km (9:27 / km)
ahr:101 max:116

Orienteering 51:19 intensity: (11 @1) + (10 @2) + (51 @3) + (20:31 @4) + (29:36 @5) 7.94 km (6:28 / km) +2m 6:27 / km
ahr:159 max:169 shoes: Integrator 2017

Carse of Ardersier - blue 6.8km, hot and tough going. 3rd 9 minutes down on James.

Solid run with 3 minutes of mistakes, struggling for pace in second half, with 26 degree heat

Running Warm-up 16:50 intensity: (1:32 @1) + (11:12 @2) + (4:06 @3) 1.39 km (12:05 / km) +4m 11:55 / km
ahr:113 max:135 shoes: Integrator 2017

Warm down from finish to car park and back

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