Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Apr 7, 2015:

activity	#	time	miles		km		+m
Orienteering	3	3:11:04	16.7	(11:26)	26.88	(7:07)	952
Running	3	1:37:37	9.38	(10:24)	15.1	(6:28)	246
Intervals	1	56:20	3.97	(14:11)	6.39	(8:49)	3
Running Road / Track	1	35:31	3.79	(9:22)	6.11	(5:49)	48
Running Warm-up	1	23:47	1.15	(20:45)	1.84	(12:54)	147
Total	5	6:44:19	35.0	(11:33)	56.32	(7:11)	1396
[1-5]	5	6:41:49

1:46

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Tuesday Apr 7, 2015 #

6 PM

Running 50:03 8.68 km (5:46 / km) +46m 5:37 / km
ahr:136 max:177 shoes: Brooks Ghost 7 2015

Monday Apr 6, 2015 #

10 AM

Running Road / Track 35:31 6.11 km (5:49 / km) +48m 5:36 / km
ahr:129 max:158 shoes: Brooks Ghost 7 2015

Orienteering 33:16 [5] 5.5 km (6:03 / km) +200m 5:07 / km
shoes: Integrator

Veteran Champions with Will and Jase! Closely followed by FVO 2nd and 3rd! Great head to head race. Started 20 seconds down to Marcus, after close racing from Will, Steve, Ross on first leg and Jase, Ben and Jon on second.

Lost 1 minute at #1, just a bit excited which meant a reasonble distance to catch-up on Marcus and to get way from Rob L and Simon.

Head to head racing with Marcus, with Marcus in front on tougher sections and then I had a turn with 2km to go. Together at spectator with Marcus looking to make a break in last loop. Hung on to the final control, with then enough pace to sneak through for the victory.

Sunday Apr 5, 2015 #

1 PM

Running 16:34 1.53 km (10:48 / km) +85m 8:28 / km
ahr:105 max:143 shoes: Integrator

Orienteering 1:14:57 11.14 km (6:44 / km) +370m 5:46 / km
ahr:159 max:177 shoes: Integrator

Day 2 1st M40 in front of Very ejoyable race on Bigland. Pretty clean early on although dropped a minute on fastest time. Lost time on long leg #17 going right and over route to #21 another minute.

Saturday Apr 4, 2015 #

11 AM

Running Warm-up 23:47 [3] 1.84 km (12:54 / km) +147m 9:13 / km
shoes: Integrator

Orienteering 1:22:51 [4] 10.24 km (8:05 / km) +382m 6:49 / km
shoes: Integrator

Jk Day 1 - 5th 82:46 9 minutes down, Andy 73, Al 80, Daniel G 81

After yesterdays illness not sure how this was going to go, but decided wanted to give it a try. Started off very badly 7 minutes mistakes 6 minutes down on Andy.

#1 30 - trail off to the right into vague area
#2 1 minute - stopped too early and didn't think boulder should as far up the slope
#4 within 2 meters and then added 6 minutes of time, control very tucked down

Next section in Open but finding it hard to be motivated.
Middle section felt tired but running smoothly in horrible plantation area

#24 40 hesitant into control
#25 2 min - within 20 minutes and stopped early and went back up the hill

Rest of the course ok but not running hard knowing I would be at least 10 minutes down.

Friday Apr 3, 2015 #

Event: Jan Kjellstrom International Festival of Orienteering 2015

Note
(sick)

Sick - migraine-esk symptoms, struggling to eat, struggling to get down to JK. Dehydration, tireness, warn out.

Wednesday Apr 1, 2015 #

6 PM

Intervals 56:20 6.39 km (8:49 / km) +3m 8:47 / km
ahr:120 max:174 shoes: Brooks Ghost 7 2015

Interesting session with Strathearn on Lady Mary's Walk

8 * 2 minutes
(1minute out at 5km pace and back at 1500 pace in 55 seconds )
Long 3 minute rests in between. Creating a very nice saw tooth HR graph.

Approx 3:30 pace out and 3:05 back - splits longer due to turn around

Running 31:00 4.88 km (6:21 / km) +115m 5:41 / km
ahr:128 max:148 shoes: Brooks Ghost 7 2015

Along the river an then over lagan hill. Must do this more often now it is lighter Enjoyed the Strathearn chat as well.

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