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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Jul 29, 2012:

activity # timemileskm+m
  Orienteering7 7:23:35 32.26(13:45) 51.91(8:33) 943
  Walk1 2:00:00 6.21(19:19) 10.0(12:00)
  Running2 46:32 2.49(18:43) 4.0(11:38) 59
  Total8 10:10:07 40.96(14:54) 65.91(9:15) 1002
  [1-5]8 10:09:56

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MoTuWeThFrSaSu

Sunday Jul 29, 2012 #

9 AM

Orienteering 1:17:55 intensity: (18 @1) + (10 @2) + (2:34 @3) + (28:57 @4) + (45:56 @5) 9.25 km (8:25 / km) +25m 8:19 / km
ahr:152 max:172

Race 1 - last day of the Croatian Open - middle race on Sungerski Lug II, 5.3 km 45:35, 6th 6 minutes down. Spiked all controls apart from #12 with a big one of 3min 30. Overall 4th receiving a surprise medal. 30 minutes down.

Race 2 - shadow Jamie on beginners, getting 3rd overall

Saturday Jul 28, 2012 #

10 AM

Orienteering 1:08:33 intensity: (1 @0) + (14 @1) + (13 @2) + (1:51 @3) + (55:48 @4) + (10:26 @5) 9.1 km (7:32 / km) +51m 7:20 / km
ahr:154 max:167

Day 5 7th 68 minutes winner 58minutes, area very flat and complicated, lots of mistakes, totaling 9 to 10 minutes.

Lots of small errors early on missing near the circle missed #1,#2 2min, #5 1min 30min, #8 1min, #10 1min, after number 10 got it going then blew it at #21 by 4min, pretty disappointing run.

Friday Jul 27, 2012 #

9 AM

Orienteering 2:29:53 intensity: (5:02 @1) + (50:00 @2) + (11:23 @3) + (20:12 @4) + (1:03:16 @5) 15.91 km (9:25 / km) +499m 8:08 / km
ahr:167 max:175

Day 3 Croatian open, Classic race - 8.3km 3rd 83 minutes winner 78minutes. Very long leg across map 2.5km, on first leg took the straight route rather than around the road, which cost 6 minutes, Saw the route but didn't want to do the running on the road, so a bit frustrating. Clean for the course, very hot and tiring.

Other time shadowing Jamie and warm-up to start

Thursday Jul 26, 2012 #

9 AM

Walk 2:00:00 [1] 10.0 km (12:00 / km)

Croatian lakes national park, very pretty but busy

Wednesday Jul 25, 2012 #

3 PM

Orienteering 23:00 intensity: (2 @0) + (5:26 @1) + (10:20 @2) + (6:16 @3) + (56 @4) 2.43 km (9:27 / km) +43m 8:41 / km
ahr:112 max:145

Day 2 shadow Jamie on sprint

Running 20:00 [3] 2.0 km (10:00 / km)

warm up
5 PM

Orienteering 16:37 intensity: (2 @0) + (12 @1) + (7 @2) + (15 @3) + (1:03 @4) + (14:58 @5) 3.37 km (4:56 / km) +63m 4:30 / km
ahr:169 max:180

Day 2 Sprint - 1st after a day swanning by the sea, off to the start by boat! Very clean run and very pleased to get a victory, on a relatively straight forward course in warm conditions.

Individual prize today so good timing. great location for podium next to the sea.

Tuesday Jul 24, 2012 #

Event: CROATIA OPEN 2012
 
3 PM

Orienteering 18:12 intensity: (2 @0) + (38 @1) + (8:50 @2) + (7:53 @3) + (49 @4) 1.67 km (10:55 / km) +54m 9:24 / km
ahr:120 max:147

Croatian Open Day 1 - Golubinjak - extreme carse - shadowing Jamie

Running 26:32 intensity: (2 @0) + (11:02 @1) + (10:00 @2) + (3:18 @3) + (2:10 @4) 2.0 km (13:16 / km) +59m 11:34 / km
ahr:102 max:146

warmup

Orienteering 57:58 intensity: (1:03 @1) + (48 @2) + (6:05 @3) + (31:03 @4) + (18:59 @5) 4.59 km (12:37 / km) +107m 11:18 / km
ahr:157 max:175

Day 1 Croatian Open 14th 56 minutes 3km - hardest area both physically and technically I've been on, fantastic carse terrain, extremely rocky. Blew it #3 by 9 minutes, and #5 3 minutes (control in a cave failed to find!) and a further 2 minutes on the rest of the course. Winner 40 minutes - oops not a great start to the event!

Monday Jul 23, 2012 #

5 PM

Orienteering 31:27 intensity: (2 @0) + (15 @1) + (6:05 @2) + (17:15 @3) + (7:50 @4) 5.58 km (5:38 / km) +101m 5:10 / km
ahr:130 max:150

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