Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Aug 25, 2013:

activity	#	time	miles		km		+m
Running Road / Track	4	5:44:56	48.0	(7:11)	77.25	(4:28)	511
Orienteering	1	2:17:33	10.34	(13:18)	16.65	(8:16)	526
Gym	1	54:34	2.24	(24:20)	3.61	(15:07)	16
Total	6	8:57:03	60.59	(8:52)	97.51	(5:30)	1053
[1-5]	6	8:47:46

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Sunday Aug 25, 2013 #

12 PM

Orienteering 1:15:33 [4] 9.65 km (7:50 / km) +276m 6:51 / km
shoes: Ice bugs 2013

started off steady getting used to tough terrain and heavy legs. Got into things by working out how far I was behind or in front of Jess. Getting tight at the end and sneaked victory by 3 minutes. Good time from Jess.

Good to get out orienteering

Orienteering 1:02:00 [3] 7.0 km (8:51 / km) +250m 7:31 / km
shoes: Ice bugs 2013

Control collecting. Realised sip of water at the end of the Brown course not enough to keep me going. Very tired and thirsty, by the end.

Saturday Aug 24, 2013 #

12 PM

Running Road / Track 2:32:00 [4] 34.0 km (4:28 / km) +200m 4:21 / km
shoes: Brooks Adrenaline 2013

No garmin so had to use iphone to measure the 17km out. Very pleasant route along Rannoch loch out towards Rannoch Station. Out in 77 and back 75 so pleased managed to keep pace up for second half, although more downhill and wind behind. Last mile really hurt, maybe due to not enough drink or food. Not looking forward to the next 8 km on marathon day.

Rannoch BBQ in evening to celebrate 40 years of FVO. Great to have 4 of the founding members Sue, Brian, Ted and Val.

Thursday Aug 22, 2013 #

6 PM

Running Road / Track 1:19:15 19.52 km (4:04 / km) +159m 3:54 / km
shoes: Brooks Adrenaline 2013

Started from Dunblane to Moon Cottage, Carse and BOA. Pace run. Thought I'd go for 4 m/km. Managed to keep to pace for 16km, slightly slower out of BoA. Adjusted for climb was under target so pretty pleased, but had to work harder than I would have liked. Feels like a bit of a stretch on current fitness and mileage for the full distance.

Running Road / Track 5 [2] 0.5 km (10 / km) +99m 5 / km
shoes: Brooks Adrenaline 2013

Wednesday Aug 21, 2013 #

7 AM

Running Road / Track 44:35 9.35 km (4:46 / km) +20m 4:43 / km
ahr:133 max:151 shoes: Brooks Adrenaline 2013

shorter version of last nights run. taking it fairly easy given chance of illness

Tuesday Aug 20, 2013 #

6 PM

Running Road / Track 1:09:01 13.88 km (4:58 / km) +33m 4:55 / km
ahr:132 max:153 shoes: Brooks Adrenaline 2013

Run past Old Trafford and Salford Quays
Tired from early start, training and potential on coming illness. Nice evening and enjoyable route though.

Monday Aug 19, 2013 #

6 PM

Gym 54:34 3.61 km (15:07 / km) +16m 14:47 / km
ahr:97 max:157

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