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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 11 days ending Oct 20, 2014:

activity # timemileskm+m
  Orienteering5 4:42:38 29.01(9:45) 46.68(6:03) 1092
  Running8 3:42:26 17.03(13:04) 27.4(8:07) 498
  Gym2 50:00
  Running Road / Track1 38:31 4.42(8:43) 7.12(5:25) 14
  Total11 9:53:35 50.45 81.2 1604
  [1-5]11 9:53:10

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Sunday Oct 19, 2014 #

11 AM

Running warm up/down 6:07 [2] 0.56 km (10:54 / km) +2m 10:43 / km
shoes: Integrator

Running warm up/down 2:31 intensity: (58 @1) + (1:01 @2) + (32 @3) 0.24 km (10:21 / km)
ahr:107 max:129 shoes: Integrator

Orienteering race 55:54 intensity: (12 @1) + (11 @2) + (35 @3) + (34:53 @4) + (20:03 @5) 9.24 km (6:03 / km) +39m 5:56 / km
ahr:157 max:170 shoes: Integrator

12 PM

Running warm up/down 22:35 intensity: (9 @1) + (6:07 @2) + (16:19 @3) 3.43 km (6:35 / km) +23m 6:22 / km
ahr:121 max:130 shoes: Integrator

Saturday Oct 18, 2014 #

1 PM

Running warm up/down 12:33 intensity: (5:58 @1) + (2:40 @2) + (2:00 @3) + (1:55 @4) 1.04 km (12:03 / km) +15m 11:14 / km
ahr:108 max:148 shoes: Integrator

Orienteering race 1:32:58 intensity: (8 @1) + (10 @2) + (50 @3) + (27:13 @4) + (1:04:37 @5) 12.14 km (7:39 / km) +510m 6:20 / km
ahr:162 max:175 shoes: Integrator

Thursday Oct 16, 2014 #

1 PM

Running 1:17:11 intensity: (1 @0) + (21:29 @1) + (38:08 @2) + (16:59 @3) + (34 @4) 7.2 km (10:43 / km) +377m 8:30 / km
ahr:108 max:141 shoes: Brooks Cascadia

Family Run / Walk over Cat Bells near Keswick. Lovely day, warm and no wind. Although Blackpool has its merits, great to be back to the outdoors with great scenery. Slower than hoped on way back as Jamie had a stitch after stuffing himself at lunch. Jess did great and ran on with Dawn.

Wednesday Oct 15, 2014 #

4 PM

Running Road / Track 38:31 intensity: (6 @0) + (3:19 @1) + (4:10 @2) + (25:22 @3) + (5:34 @4) 7.12 km (5:25 / km) +14m 5:22 / km
ahr:125 max:157 shoes: Brooks Cascadia

Another recovery run in Blackpool. Not able to go on the beach this time as the sea was in. Along the promenade and back.

Tuesday Oct 14, 2014 #

9 AM

Running 43:14 intensity: (12 @0) + (4:46 @1) + (8:02 @2) + (24:12 @3) + (5:53 @4) + (9 @5) 7.21 km (6:00 / km) +14m 5:56 / km
ahr:122 max:160 shoes: Brooks Cascadia

Very enjoyable recovery run on Blackpool beach. Really wide stretch of sand. Calf ok.

Gym 20:00 [1]

stretching / rolling

Monday Oct 13, 2014 #

8 AM

Running 28:24 intensity: (6 @0) + (11:15 @1) + (7:07 @2) + (9:56 @3) 4.32 km (6:35 / km) +46m 6:15 / km
ahr:106 max:133

Gym 30:00 [3]

stretching / rolling

Sunday Oct 12, 2014 #

1 PM

Orienteering 47:41 [5] 10.37 km (4:36 / km) +446m 3:47 / km
shoes: Brooks Ghost 2014

Race the Castles Stirling 2nd Vet+

Decided not to run during the morning with calf feeling a little fragile. Last minute decision to at least try out the castle and probably stop then. Weakness prevailed and ended up doing the whole course keeping an eye on my calf.

Pleased with result 1 minute down on Richard, especially taking it easier than normal in places.

Great event.

Running 20:00 [3] 2.0 km (10:00 / km)
shoes: Brooks 2014 Adrenaline

warm up and jogging during the morning

Saturday Oct 11, 2014 #

Event: Race the Castles
 
1 PM

Orienteering 35:03 intensity: (18 @1) + (14 @2) + (15 @3) + (1:05 @4) + (33:11 @5) 7.47 km (4:41 / km) +79m 4:27 / km
ahr:168 max:178 shoes: Brooks Ghost 2014

Edinburgh Race the Castles - 5th behind Quentin 33.41. Nearly 2 minutes of lost time. Running steady so not too far off the pace but calf started to tighten near the end so more time lost. feeling jaded from half marathon.

Orienteering 15:00 [3] 1.5 km (10:00 / km)
shoes: Brooks Ghost 2014

warm up
2 PM

Running 9:51 [3] 1.4 km (7:03 / km) +21m 6:34 / km

Friday Oct 10, 2014 #

6 PM

Orienteering 21:02 [3] 3.96 km (5:19 / km) +18m 5:12 / km
shoes: Brooks Ghost 2014

Race the castles warm up - Tricky event failing to work out the levels at #4 and lost 2 to 3 minutes. Very steady for rest, checking out calf. Miss punched #3 -oops

Orienteering 15:00 [3] 2.0 km (7:30 / km)
shoes: Brooks Ghost 2014

shadow Jamie around the yellow

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