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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Mar 5, 2017:

activity # timemileskm+m
  Orienteering2 2:37:21 13.34(11:48) 21.47(7:20) 477
  Running3 2:35:19 17.01(9:08) 27.38(5:40) 616
  Running Road / Track3 2:30:27 18.28(8:14) 29.42(5:07) 372
  Intervals1 50:06 4.97(10:05) 8.0(6:16)
  Gym1 35:00
  Running Warm-up1 25:01 2.49(10:02) 4.01(6:14) 12
  Total7 9:33:14 56.1 90.29 1476

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MoTuWeThFrSaSu

Sunday Mar 5, 2017 #

Event: Scottish Orienteering League 1
 
11 AM

Running Warm-up 25:01 intensity: (9:15 @1) + (6:16 @2) + (9:30 @3) 4.01 km (6:14 / km) +12m 6:09 / km
ahr:104 max:139 shoes: Brooks Ghost 8 - 2016

Orienteering 48:52 intensity: (10 @1) + (7 @2) + (23 @3) + (31:14 @4) + (16:58 @5) 7.62 km (6:25 / km) +175m 5:45 / km
ahr:156 max:169 shoes: Integrator 2016

Mugdock - SOL 1, Brown 2nd behind Finlay Todd in front of pack of 18's Freddie Carcus / James Ackland, Joseph Wright and Tom Lines.

Fairly clean with biggest mistakes of 30 seconds at #7 and #23 both on route choice. Actual mistakes apart from that added up to 50 seconds.

Might have done the Black but area suited a middle distance and it was very enjoyable. Good practice for JK day 2.

Running ok considering long run yesterday.

Running 25:38 intensity: (38 @1) + (8:40 @2) + (10:53 @3) + (5:27 @4) 4.05 km (6:20 / km) +112m 5:34 / km
ahr:126 max:151 shoes: Brooks Ghost 8 - 2016

Warm down - more climb than I was expecting

Saturday Mar 4, 2017 #

9 AM

Orienteering 1:48:29 [3] 13.85 km (7:50 / km) +302m 7:04 / km
shoes: Falcon 2017

Warm-up 6 km out towards Loch Ard forest and back and then testing out Black course on South Achray with Jase and Brad

Running Road / Track 59:24 [4] 11.82 km (5:01 / km) +174m 4:41 / km
shoes: Brooks Ghost 8 - 2016

Loch Ard Forest from Aberfoyle loop and back to add some extra miles

Combined session 26 km plus a couple for climb and couple for tough S Achray terrain not too far off planned 30.

Friday Mar 3, 2017 #

7 AM

Running 1:09:30 intensity: (19 @1) + (58 @2) + (37:00 @3) + (31:13 @4) 13.04 km (5:20 / km) +227m 4:54 / km
ahr:139 max:156 shoes: Brooks Ghost 8 - 2016

Stunning morning run with snowy views of Ben Chonzie in sunshine. Inversion in the valley. Nice.

New route using track to Langside road.

Wednesday Mar 1, 2017 #

7 AM

Running Road / Track 39:32 intensity: (21 @1) + (2:20 @2) + (36:51 @3) 7.58 km (5:13 / km) +50m 5:03 / km
ahr:127 max:137

6 PM

Intervals 50:06 intensity: (5:53 @1) + (3:39 @2) + (7:00 @3) + (18:34 @4) + (15:00 @5) 8.0 km (6:16 / km)
ahr:138 max:171 shoes: Brooks Ghost 8 - 2016

6 times 3min 3.25 to 3.29 pace, Strathearn

Tuesday Feb 28, 2017 #

7 PM

Running 1:00:11 [3] 10.3 km (5:51 / km) +278m 5:09 / km

Flight landed at 18.45, so really didn't fancy a run. No choice as Jon always goes out in this very scenario. Parked up at uni and started on girls run, decided to man up a bit and went up to the shoulder of Dumyat and rewarded with very clear and starry night. Loop back via Mine woods and job done ;) not high quality but good to get out.

Monday Feb 27, 2017 #

6 PM

Running Road / Track 51:31 [3] 10.02 km (5:09 / km) +148m 4:47 / km
shoes: Brooks Ghost 8 - 2016

down to bridge of Allan and back. Very dark by the end.

Gym 35:00 [3]

Missed Pilates but made cuircuits more productive

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