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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 10 days ending Jul 14, 2018:

activity # timemileskm+m
  Orienteering8 5:20:45 32.51(9:52) 52.32(6:08) 579
  Walk1 2:00:00 6.21(19:19) 10.0(12:00)
  Running Warm-up4 1:00:05 4.57(13:08) 7.36(8:10) 48
  Running Road / Track1 11:49 0.97(12:10) 1.56(7:34) 3
  Swimming1 10:59 0.22(50:13) 0.35(31:12)
  Total9 8:43:38 44.49(11:46) 71.6(7:19) 631
  [1-5]9 8:43:33

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Friday Jul 13, 2018 #

9 AM

Running Warm-up 13:02 intensity: (5:02 @1) + (4:47 @2) + (3:13 @3) 1.0 km (13:00 / km) +2m 12:54 / km
ahr:107 max:132 shoes: Integrator 2017

Orienteering 1:13:15 intensity: (18 @1) + (3 @2) + (1:26 @3) + (1:01:35 @4) + (9:53 @5) 11.73 km (6:15 / km) +148m 5:53 / km
ahr:154 max:170 shoes: Integrator 2017

WMOC - Final M40B race, 73.11, 3rd +7.13, Missed # 10, 1 min 50 unsure of direction out of the green and took time to relocate. # 12 10 sec slow from edge of control circle. #20 20 seconds on longer round the marsh route. #22 wrong relocation on path and back tracked 1 min.

Orienteering well, spiking most controls so not too unhappy with 3 min 20 - 56 th overall across A+B - would have been 15th based on pace for A.

Hip a little tight but in good shape considering this the longest race of the year

Thursday Jul 12, 2018 #

10 AM

Orienteering 40:55 intensity: (5:39 @1) + (8:30 @2) + (26:46 @3) 4.44 km (9:13 / km) +43m 8:48 / km
ahr:120 max:138 shoes: Integrator 2017

Gribkov model - lots of veg and stuff on the ground - tricky

Swimming 10:59 [3] 0.35 km (31:12 / km)

Wednesday Jul 11, 2018 #

12 PM

Running Warm-up 20:54 intensity: (48 @1) + (4:34 @2) + (10:51 @3) + (4:41 @4) 2.35 km (8:54 / km) +17m 8:35 / km
ahr:128 max:152 shoes: Integrator 2017

Orienteering 38:57 intensity: (9 @2) + (11 @3) + (5:57 @4) + (32:40 @5) 6.6 km (5:54 / km) +79m 5:34 / km
ahr:164 max:182 shoes: Integrator 2017

Middle Final - Tisvilde Hegn, M40 - disq missed control 21.

Very controlled and comfortable up to #20, in 15th place, then had an aberration. Started to navigate to 22 but at 20. Ended up at 21 as the group of 4 just formed went to the next control. Checked code but not my 22 and then relocated for #22. Lost 2 minutes but most importantly missed 21. Gutted to not get a result and be in B final for long.

Tuesday Jul 10, 2018 #

8 AM

Running Road / Track 11:49 intensity: (1:15 @1) + (4:59 @2) + (5:35 @3) 1.56 km (7:34 / km) +3m 7:29 / km
ahr:117 max:135

Orienteering 57:36 intensity: (7 @1) + (8 @2) + (28 @3) + (14:01 @4) + (42:52 @5) 10.44 km (5:31 / km) +133m 5:11 / km
ahr:161 max:174 shoes: Integrator 2017

WMOC - Tisvilde Hegn Forest qualification, 9.3km, 10th, +8 minutes, nice and controlled run, almost completely clean apart from 30 seconds with 3 controls to go.

Gorgeous runnable forest

Monday Jul 9, 2018 #

12 PM

Orienteering 43:02 intensity: (4 @0) + (2:51 @1) + (14:26 @2) + (23:09 @3) + (2:32 @4) 5.93 km (7:16 / km) +63m 6:54 / km
ahr:123 max:143 shoes: Integrator 2017

Forest model - Tisvilde Hegn - warm up and jog around lovely forest

Sunday Jul 8, 2018 #

11 AM

Running Warm-up 11:51 intensity: (45 @1) + (6:15 @2) + (4:51 @3) 1.9 km (6:15 / km) +3m 6:11 / km
ahr:116 max:134 shoes: Brooks Launch 2017

Orienteering 18:18 intensity: (8 @1) + (7 @2) + (8 @3) + (3:14 @4) + (14:41 @5) 4.07 km (4:30 / km) +7m 4:28 / km
ahr:167 max:181 shoes: Brooks Launch 2017

WMOC Sprint A final - Copenhagen - 45th, 4.15 down on winner. Trying to run too fast from the off, meant scappy early on and then got much much worse....

#4 10 seconds, didn't find quickest route
#7 5 seconds, nearly went into early courtyard
#12 20 seconds, hesitant on route choice over the bridge, and then got caught behind a group of slow runners up the steps
#13 10 sec slower route into to control in the fountain courtyard
#18 20 sec correct route but parallel error and went longer route
#22 40 sec got turned round and 180 out of the control and had to back track

#23 flustered and failed to see deadend trap trying to make up time - lost another 40.

Lost 15 places in last 2 controls...would like to do this again!

Saturday Jul 7, 2018 #

9 AM

Running Warm-up 14:18 intensity: (1 @0) + (49 @1) + (10:44 @2) + (2:44 @3) 2.11 km (6:47 / km) +26m 6:23 / km
ahr:113 max:127 shoes: Brooks Launch 2017

Orienteering 17:27 intensity: (11 @1) + (6 @2) + (11 @3) + (4:10 @4) + (12:49 @5) 3.83 km (4:33 / km)
ahr:159 max:171 shoes: Brooks Launch 2017

WMOC Denmark - Sprint Qualifier, Horsholm, M40 - 13th 17.21, +2.08. Nice and controlled. Could have looked ahead more on a couple of longer route choices around the buildings 30 sec #10, everything else clean.

Needed to be in top 30 so easy qualification

Friday Jul 6, 2018 #

Event: World Masters Orienteering Championships 2018
 
7 AM

Orienteering 31:15 intensity: (1:12 @1) + (6:24 @2) + (18:54 @3) + (4:45 @4) 5.3 km (5:54 / km) +107m 5:21 / km
ahr:126 max:145 shoes: Brooks Launch 2017

Sprint model race in Stockholm. Jog 1.5km course from hotel and then 2.5km course at 75%. Very nice area. Hips tight and legs tired, oops.

Thursday Jul 5, 2018 #

Walk 2:00:00 [1] 10.0 km (12:00 / km)
shoes: Brooks Ghost 9 2017

Lots and lots of walking around Stockholm - knackered 20k steps

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