Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Oct 16, 2016:

activity	#	time	miles		km		+m
Orienteering	3	3:07:02	15.88	(11:47)	25.56	(7:19)	593
Running	2	2:33:45	15.9	(9:40)	25.58	(6:01)	431
Running Road / Track	2	1:12:37	6.59	(11:01)	10.6	(6:51)	209
Road Biking	1	1:00:02	12.65	(4:45)	20.37	(2:57)	308
Walk	1	40:00	2.17	(18:24)	3.5	(11:26)
Swimming	1	30:00
Gym	1	23:28	0.13	(2:54:51)	0.22	(1:48:39)
Running Warm-up	1	17:39	0.72	(24:23)	1.16	(15:09)	3
Total	8	9:44:33	54.05		86.99		1544

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Sunday Oct 16, 2016 #

12 PM

Running Warm-up 17:39 [3] 1.16 km (15:09 / km) +3m 14:58 / km

Orienteering race 1:03:46 [5] 9.72 km (6:34 / km) +131m 6:09 / km
shoes: Integrator 2016

FVO are officially the best club in Britain! 2 years ago never thought we could beat SYO in home terrain.

My run was rubbish. Too many mistakes (over 5 minutes) not flowing, not running fast. Didn't particulary enjoy it knowing I wasn't doing great. Having said this without 3 minutes lost near the end I would have settled and been happy with a counting score.

All of that doesn't matter as the team did great and we are compass sport cup champions again.

Saturday Oct 15, 2016 #

12 PM

Orienteering 1:03:16 [3] 7.84 km (8:04 / km) +262m 6:55 / km

Friday Oct 14, 2016 #

10 AM

Running 19:45 [3] 3.32 km (5:57 / km)

Swimming 30:00 [3]

Swim at ponds forge

Walk 40:00 [3] 3.5 km (11:26 / km)
shoes: Brooks Ghost 8 - 2016

Walk back from town

5 PM

Road Biking 1:00:02 [3] 20.37 km (2:57 / km) +308m 2:44 / km

Ride over to Chesterfield on Pete's broken litespeed. Having to take it very easy as the headset was very loose.

Wednesday Oct 12, 2016 #

9 AM

Orienteering 1:00:00 [3] 8.0 km (7:30 / km) +200m 6:40 / km
shoes: Integrator 2016

Run from Bradway to Ecclesall - loop with Jamie in the gloom. Brambles have seriously taken over, what was a great area.
Worked on simplifying paths and nailing attackpoints.

Tuesday Oct 11, 2016 #

9 AM

Running Road / Track 28:12 [3] 4.25 km (6:38 / km) +59m 6:12 / km
shoes: Brooks Ghost 8 - 2016

Quick jog to halfords and back. New boardman MTb on order.

11 AM

Running 2:14:00 [3] 22.27 km (6:01 / km) +431m 5:29 / km
shoes: Brooks Ghost 8 - 2016

Reverse route from a run pre Christmas 2014. Hunters bar to Chatsworth - porter valley, houndkirk road, longshore, froget edge into Baslow.

Exactly same time as 2 years ago, this time hindered by carrying a pack but helped by not having to negotiate ice. This time really knackered at the end, feeling the affects of last 3 days and not in marathon training condition.

Monday Oct 10, 2016 #

5 PM

Running Road / Track 44:25 [3] 6.35 km (6:59 / km) +150m 6:15 / km
shoes: Brooks Ghost 8 - 2016

Day on feet at Alton Towers plus too many rides (walked onto all without queuing once) didn't fancy a run. Dawn dragged me out for a jog and once out felt much better. Porter valley then up to High Stores.

Gym 23:28 [3] 0.22 km (1:48:39 / km)

Pilates with Dawn - edited version

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