Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Dec 7, 2014:

activity	#	time	miles		km		+m
Running	7	5:24:22	31.02	(10:27)	49.93	(6:30)	697
Orienteering	4	1:59:18	10.28	(11:37)	16.54	(7:13)	183
Running Road / Track	1	52:17	6.35	(8:14)	10.21	(5:07)	75
Total	10	8:15:57	47.64	(10:25)	76.68	(6:28)	955
[1-5]	10	8:14:37

2:03

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Sunday Dec 7, 2014 #

Note

Strathearn have been on contact as my name has been drawn out of the hat for a London marathon club entry. Ouch. Back to Marathon training so soon?
Mixed feelings as wasn't expecting that.

C • Congratulations (?) 4

9 AM

Running 11:47 0.93 km (12:39 / km) +1m 12:35 / km
ahr:112 max:144 shoes: Integrator

Orienteering 13:08 3.03 km (4:20 / km) +16m 4:13 / km
ahr:161 max:178 shoes: Integrator

Glasgow parks race #1 - Springburn park - missed #1 and a little scrappy on a couple more left me 1 sec down on Paddy and 4 up on Jon. Looks like a tight race ahead.

Running 13:22 0.83 km (16:06 / km) +1m 16:00 / km
ahr:111 max:128 shoes: Integrator

12 PM

Running 6:51 [3] 0.64 km (10:46 / km) +1m 10:41 / km
shoes: Brooks Cascadia

Orienteering 11:54 [5] 2.92 km (4:05 / km) +8m 4:01 / km
shoes: Brooks Cascadia

Glasgow 3 parks race - Race 2 - Glasgow Green - miss on #1 by 40 seconds, and then mispunch at #5 - match over. Over to Jon and Paddy to fight it out.

2 PM

Orienteering 22:42 4.26 km (5:20 / km) +106m 4:44 / km
ahr:161 max:186 shoes: Integrator

Glasgow parks race #3 Cathkin Braes - great area, and good to be properly Orienteering. Started outside chasing sprint, which was a shame. Running well just, missing at # 1 (trend here!), 3 minutes clear of Jon, who took a deserved Vet victory over Paddy.

Saturday Dec 6, 2014 #

1 PM

Running 1:55:59 18.0 km (6:27 / km) +258m 6:01 / km
ahr:129 max:179 shoes: Brooks Cascadia

Tough conditions in the gloom out on the wind farm track. Planned to go down to Comlix house but it was grim driving rain and decided to head back the way I had come around the Braco estate. A few km in terrain were tough but most enjoyable - must do this more. Crossed the nicest patch of terrain anywhere unfortunately it took 20 seconds.

Met the shooting party guys on way back with white flags - pretty friendly today.

Friday Dec 5, 2014 #

12 PM

Running 36:54 [3] 6.86 km (5:23 / km) +106m 5:00 / km
shoes: Brooks Cascadia

Thursday Dec 4, 2014 #

7 AM

Running 33:28 5.39 km (6:12 / km) +37m 6:00 / km
ahr:133 max:160 shoes: Brooks Cascadia

very steady jog around Riccarton - enjoying the daylight and benign conditions

6 PM

Running 58:42 8.73 km (6:44 / km) +207m 6:01 / km
ahr:133 max:161 shoes: Brooks Cascadia

Run from Dunblane HS - good muddy and hilly run down to Allan valley and back over the golf course. Same speed as this morning but much tougher and stronger running.

Wednesday Dec 3, 2014 #

7 AM

Running Road / Track 52:17 10.21 km (5:07 / km) +75m 4:56 / km
ahr:138 max:159 shoes: Brooks Cascadia

Route from work over to back of Norton House / Ratho and back via canal. Felt tired on the way back

6 PM

Orienteering 21:55 1.59 km (13:47 / km) +2m 13:41 / km
ahr:93 max:151 shoes: Integrator

Control hanging and then collecting - good excuse to potter around. Technique ok for the hanging but v ropey for the collecting. Felt better with Jon not very focused either.

Orienteering 49:39 4.74 km (10:29 / km) +51m 9:57 / km
ahr:122 max:147 shoes: Integrator

Tuesday Dec 2, 2014 #

7 AM

Running 47:19 8.55 km (5:32 / km) +86m 5:16 / km
ahr:146 max:169 shoes: Brooks Cascadia

If HR real then I was really not well for this - fighting cold

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