Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Dec 4, 2016:

activity	#	time	miles		km		+m
Running	2	1:32:39	9.86	(9:24)	15.87	(5:50)	167
Running Road / Track	2	1:21:23	9.81	(8:18)	15.79	(5:09)	67
Swimming	2	1:02:46	1.62	(38:51)	2.6	(24:08)
Intervals	1	58:30	7.76	(7:32)	12.49	(4:41)	110
Orienteering	2	44:39	5.79	(7:43)	9.32	(4:47)	78
Running Warm-up	2	37:31	2.82	(13:17)	4.54	(8:15)	27
Turbo Trainer	1	30:00	9.32	(3:13)	15.0	(2:00)
Gym	2	25:00
Total	10	7:12:28	46.99		75.62		449

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Sunday Dec 4, 2016 #

10 AM

Running Warm-up 14:10 [3] 1.33 km (10:39 / km) +9m 10:17 / km

Orienteering 9:45 [5] 1.97 km (4:56 / km)
shoes: Integrator 2016

Glasgow Parks - Race 1

You were 2nd in a time of 00:09:42 on the course 'Veteran Men' at the event '18th Glasgow Parks Championships - Race 1' You were 00:00:09 behind Paddy. Your run scored 1299 ranking points. That is your 8th best ranking score in the last 12 months.

Lost 30 seconds on second to last

Running Warm-up 13:21 [3] 1.21 km (11:01 / km) +17m 10:17 / km

Orienteering 11:17 [5] 2.67 km (4:14 / km) +18m 4:05 / km
shoes: Inov8 Roclite

1st in a time of 00:11:15 on the course 'Veteran Men' at the event '18th Glasgow Parks Championships - Race 2' Your run scored 1310 ranking points. That is your 5th best ranking score in the last 12 months.

Very straight forward run in Tollcross. Still managed to lose 25 seconds on the 1st control by taking wrong route (unintentionally)

1 PM

Orienteering 23:37 [3] 4.68 km (5:03 / km) +60m 4:45 / km
shoes: Integrator 2016

You were 1st in a time of 00:23:34 on the course 'Veteran Men' at the event '18th Glasgow Parks Championships - Race 3' - Pollockshaw Park.
Your run scored 1333 ranking points. That is your 2nd best ranking score in the last 12 months.

Love the chasing sprint format, really gets the adrenaline going. Had a 30 second lead in front of Paddy and 40 seconds on Wardy. Lost 30 seconds on #4 by running past the control and they where nearly on me. Ran hard up the hill to #7 and pulled away after that, to be 90 seconds in front at the end.

Great event for ranking points! Supposedly 2nd best run of the year, and I got a trophy to boot.

Email update told me best score is 1360 points. Your total ranking score (best 6) is 7944 points. In the M40 age category you are now 5th on the ranking list. Overall you are now 70th on the ranking list (up 9 from last week).

Running Warm-up 10:00 [3] 2.0 km (5:00 / km)
shoes: Integrator 2016

Saturday Dec 3, 2016 #

9 AM

Running 41:29 [3] 6.67 km (6:13 / km) +152m 5:35 / km
shoes: Brooks Ghost 8 - 2016

Loop round Polmaise. Feeling terrible from last nights Christmas do

Friday Dec 2, 2016 #

3 PM

Running Road / Track 44:19 [3] 7.87 km (5:38 / km) +40m 5:30 / km
shoes: Brooks Ghost 8 - 2016

Ardoch estate before darkness

Thursday Dec 1, 2016 #

7 AM

Running Road / Track 37:04 [3] 7.93 km (4:41 / km) +27m 4:36 / km
shoes: Brooks Ghost 8 - 2016

Long time since doing the regular 8km canal run

5 PM

Swimming 37:44 [3] 1.6 km (23:35 / km)

Wednesday Nov 30, 2016 #

8 AM

Turbo Trainer 30:00 [3] 15.0 km (2:00 / km)

Gym 10:00 [3]

Tuesday Nov 29, 2016 #

8 AM

Swimming 25:02 [3] 1.0 km (25:02 / km)

17.59 for 800m

Gym 15:00 [3]

6 PM

Intervals 58:30 [3] 12.49 km (4:41 / km) +110m 4:29 / km
shoes: Brooks Ghost 8 - 2016

DHS to Doune - 8 * 800. Much better pace than last week. 3.45 average pace

Monday Nov 28, 2016 #

12 PM

Running 51:10 [3] 9.2 km (5:34 / km) +16m 5:31 / km

Run along the Allan towards Kinbuck. First time that way. Had hoped it would be a path the whole way but started to disappear fairly early on.

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