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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Feb 29, 2016:

activity # timemileskm+m
  Orienteering3 3:07:10 17.98(10:25) 28.94(6:28) 412
  Intervals1 1:07:03 7.61(8:48) 12.25(5:28) 169
  Running Warm-up4 45:06 2.63(17:10) 4.23(10:40) 39
  Running Road / Track1 17:51 3.05(5:51) 4.92(3:38) 61
  Total5 5:17:10 31.28(10:08) 50.34(6:18) 681

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Sunday Feb 28, 2016 #

Event: Midlands Championships (UKOL)
 
12 PM

Running Warm-up 15:04 intensity: (1:33 @1) + (2:31 @2) + (3:07 @3) + (7:02 @4) + (51 @5) 1.54 km (9:48 / km) +24m 9:05 / km
ahr:134 max:167 shoes: Integrator 2015

Orienteering race 1:23:27 intensity: (17 @1) + (13 @2) + (59 @3) + (24:03 @4) + (57:55 @5) 15.88 km (5:15 / km) +176m 4:59 / km
ahr:164 max:208 shoes: Integrator 2015

2 PM

Running Warm-up 7:33 intensity: (2:59 @2) + (4:34 @3) 1.0 km (7:34 / km)
ahr:120 max:131 shoes: Integrator 2015

Saturday Feb 27, 2016 #

Event: British Night Championships (UKOL)
 
8 AM

Running Warm-up 13:16 intensity: (5:28 @1) + (2:41 @2) + (2:46 @3) + (1:33 @4) + (48 @5) 0.99 km (13:22 / km) +14m 12:30 / km
ahr:114 max:168 shoes: Brooks 7 2015 Navy

Running Road / Track race 17:51 intensity: (19 @2) + (8 @3) + (41 @4) + (16:43 @5) 4.92 km (3:38 / km) +61m 3:25 / km
ahr:169 max:197 shoes: Brooks 7 2015 Navy

Orienteering 15:09 intensity: (1:27 @1) + (7:37 @2) + (4:16 @3) + (1:08 @4) + (41 @5) 1.19 km (12:41 / km) +18m 11:48 / km
ahr:120 max:171 shoes: Brooks 7 2015 Navy

Sherwood Forest Midland Champs - 12.9km, 3rd - 83 - Geoff 78.

M40L - oh dear, great to 1 and 2, and then I lost the plot to number 3. Had attackpoint, and then went AWOL running from one old oak to another in the green, totally in wrong block of wood. Came out eventually and then went back in correctly. 5 minutes 20 lost.

Very angry pushed very hard for next 4 controls, taking 1 minute out of Geoff and 3 minutes out of Paul.
After that pace dropped off and I was knackered. Clean but slow. Ended up 5 minutes down. Clean run I would have won but Geoff to be fair lost 4 minutes at number 2.

Back to the drawing board. Worst headless chicken moment had in years.
7 PM

Running Warm-up 9:13 intensity: (1:35 @4) + (7:38 @5) 0.7 km (13:08 / km) +1m 13:02 / km
ahr:175 max:200 shoes: Integrator 2015

Orienteering race 1:28:34 intensity: (36 @3) + (17:14 @4) + (1:10:44 @5) 11.86 km (7:28 / km) +218m 6:50 / km
ahr:173 max:203 shoes: Integrator 2015

British Night Champs - 4th M40, Cademan and Thrinstone Woods

What a shambles. ~Started well leading at #8 even with a couple of mistakes, then a load of rubbish

#5 30
#6 30
#9 3 min 30 - no clear attackpoint didn't follow bearing and relocation poor
#11 30 sec
#12 30 sec
#18 2 min 15 - run down wrong path in wrong direction no check of compass
#23 2 min no idea how I lost so much time
#28 3 minutes - needed to go very slowly - into circle didnt check bearing
#31 40 sec wrong way round lake and didn't pick up small path on map leading to control

13 minutes of mistakes 14 minutes down on Paul C


Tuesday Feb 23, 2016 #

6 PM

Intervals 1:07:03 intensity: (1:26 @1) + (13:13 @2) + (23:01 @3) + (15:53 @4) + (13:30 @5) 12.25 km (5:28 / km) +169m 5:07 / km
ahr:137 max:193 shoes: Brooks Ghost 7 2015

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