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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Dec 11, 2016:

activity # timemileskm+m
  Orienteering2 2:32:56 11.76(13:00) 18.92(8:05) 579
  Mountain Biking1 1:55:36 20.32(5:41) 32.7(3:32) 531
  Running3 1:31:00 10.79(8:26) 17.36(5:15) 107
  Running Road / Track3 1:18:23 9.18(8:33) 14.77(5:18) 93
  Running Terrain1 1:11:42 5.93(12:05) 9.55(7:31) 436
  Gym1 1:00:00
  Intervals1 52:39 6.59(7:59) 10.61(4:58) 125
  Swimming1 19:30 0.5(39:14) 0.8(24:23)
  Turbo Trainer1 10:00 3.11(3:13) 5.0(2:00)
  Running Warm-up1 6:25 0.44(14:38) 0.71(9:05)
  Total10 10:58:11 68.61 110.41 1871

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MoTuWeThFrSaSu

Sunday Dec 11, 2016 #

11 AM

Running Warm-up 6:25 [3] 0.71 km (9:05 / km)
shoes: Integrator 2016

Orienteering 1:07:38 [4] 8.95 km (7:33 / km) +178m 6:52 / km
shoes: Integrator 2016

Barr Wood - Black. Woke up with bit of a sore throat. Therefore trying to be clean and steady but failed on that front with mistakes at #2, 30 #3 30 (in control circle), 2 minutes #13 and 90 at #15 (needing to be more exact with definite attack points and compass - certainly for the bingo boulder #15, which was too far to the right)

4 minutes 30. Still some way off Wills 57 minutes.
C • Jamie 3

Saturday Dec 10, 2016 #

9 AM

Running Terrain 1:11:42 [3] 9.55 km (7:31 / km) +436m 6:07 / km
shoes: Brooks Ghost 8 - 2016

Run from Wallace High over to hill foot path towards Menstrie and then up Dumyat. First time along the hillfoot path. Surprisingly strong winds on top.

Running Road / Track 16:08 [3] 2.85 km (5:39 / km) +33m 5:21 / km

2 PM

Mountain Biking 1:55:36 [3] 32.7 km (3:32 / km) +531m 3:16 / km
shoes: Boardman Pro 29er MTB

Ride out past Drummond Castle and then on the tracks to Auchingarrich. Great single track downhill into the centre, just a little too technical with slippy rocks and roots. Long slog back over Langside on fat tires

Friday Dec 9, 2016 #

1 PM

Running 41:00 [3] 7.36 km (5:34 / km) +107m 5:12 / km
shoes: Brooks Ghost 8 - 2016

Felt rough after yesterdays all day drinking, but been worse. Rogathon continues!

Thursday Dec 8, 2016 #

7 AM

Running Road / Track 40:42 [3] 8.14 km (5:00 / km) +37m 4:53 / km
shoes: Brooks Ghost 8 - 2016

Steady run from work

Wednesday Dec 7, 2016 #

6 PM

Orienteering 1:03:09 [3] 7.34 km (8:37 / km) +295m 7:10 / km
shoes: Integrator 2016

Enjoyable trot with Jamie, taking a couple of places near the end. Quite long for Jamie, so a little bit of extra towing help on the climbs later on.

Orienteering 22:09 [4] 2.63 km (8:25 / km) +106m 7:00 / km
shoes: Integrator 2016

Back up the hill to collect controls. Enough climb in Minewoods for this year.

Tuesday Dec 6, 2016 #

6 AM

Running 24:09 [3] 5.0 km (4:50 / km)
shoes: Brooks Ghost 8 - 2016

Treadmill 5km

Turbo Trainer 10:00 [3] 5.0 km (2:00 / km)

Quick go on turbo trainer
6 PM

Intervals 52:39 [5] 10.61 km (4:58 / km) +125m 4:41 / km
shoes: Brooks Ghost 8 - 2016

Particularly poor weather - 3 degrees and tipping it down, so kept to the streets in Dunblane.

Tried but hills having a big impact on pace - 6*1km

4:47
3:59
4:01
4:18
3:43
4:06


Monday Dec 5, 2016 #

7 AM

Running 25:51 [3] 5.0 km (5:10 / km)
shoes: Brooks Ghost 8 - 2016

Swimming 19:30 [3] 0.8 km (24:22 / km)

Gym 1:00:00 [3]

Strength and conditioning
5 PM

Running Road / Track 21:33 [3] 3.78 km (5:42 / km) +24m 5:32 / km
shoes: Brooks Ghost 8 - 2016

Pre Pilates run

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