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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 9 days ending Aug 4, 2013:

activity # timemileskm+m
  Orienteering7 6:57:09 41.19(10:08) 66.28(6:18) 486
  Running8 4:32:59 25.72(10:37) 41.39(6:36) 520
  Mountain Biking1 1:15:00 8.7(8:37) 14.0(5:21) 100
  Total10 12:45:08 75.6(10:07) 121.67(6:17) 1106
  [1-5]10 12:45:04

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SaSuMoTuWeThFrSaSu

Sunday Aug 4, 2013 #

3 PM

Running 50:50 [3] 9.53 km (5:20 / km) +146m 4:57 / km
shoes: Brooks Adrenaline 2013

Recovery run up Glen road and back. Calf seemed ok but not fully fixed.

Saturday Aug 3, 2013 #

1 PM

Running 17:30 [2] 1.86 km (9:25 / km) +55m 8:12 / km

Orienteering 1:20:43 [5] 11.82 km (6:50 / km) +228m 6:14 / km

Day 6 - 6th 78minutes. Legs felt up for it even after parking for 4 hours. Brain wasn't, as got too excited by tracks in forest. Lost 8 minutes at number 2, biggest mistake in years. Ran hard after that gaining fastest splits on a few legs until road crossing and then another 2 minutes mistake. Miles down on Jamie S and Al, but good enough to take second as Andy lost time through loosing dibber and was 3 minutes slower.

Pleased with second considering pulling calf on day 1. Had fitness to win, but not consistency on orienteering.
4 PM

Orienteering 36:17 [2] 2.41 km (15:03 / km) +68m 13:11 / km

Control collecting in the nice bit near the finish

Friday Aug 2, 2013 #

12 PM

Running 20:25 intensity: (1 @0) + (7:10 @2) + (13:14 @3) 3.0 km (6:48 / km)
ahr:119 max:130

warm up Roseisle

Orienteering 1:01:40 [5] 10.63 km (5:48 / km) +83m 5:35 / km
ahr:130 max:163

Day 5 - Roseisle 1st 61 minutes. Very pleased considering couldn't push off on banks with left leg and calf nearly going with 2 km to go in rough rutted open. Pretty clean run loosing 2 minutes. Great orienteering. Godd to get second victory of the week.

Thursday Aug 1, 2013 #

6 PM

Orienteering 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Ice bugs 2013

day 4 - 2km run to start indicated calf would be just ok. The terrain was tough with early start, and by number 8, calf was cramping and I knew it would completely go if I kept going. Limp back to finish.

Wednesday Jul 31, 2013 #

6 PM

Running 37:23 intensity: (24 @1) + (4:44 @2) + (28:02 @3) + (4:02 @4) + (11 @5) 6.78 km (5:31 / km) +22m 5:25 / km
ahr:129 max:165 shoes: Brooks Adrenaline 2013

gentle loosener on Findhorn dunes to check calf - seems ok but not fixed

Mountain Biking 1:15:00 [2] 14.0 km (5:21 / km) +100m 5:10 / km

Goddard and Tryner ride around Culbin. Lovely sunny day. Beach just beautiful on north side, just two other people 2km each way.

Running 13:00 [3] 1.5 km (8:40 / km) +100m 6:30 / km
shoes: Brooks Adrenaline 2013

Run from Forres Grant park up to Nelson's Tower

Tuesday Jul 30, 2013 #

12 PM

Running 16:00 [2] 2.58 km (6:13 / km) +33m 5:50 / km

Orienteering 55:02 [5] 9.69 km (5:41 / km) +51m 5:32 / km

Day 3 Culbin. Started off carefully checking out calf. After a couple of km thought it was ok so picked up speed especially on the tracks, and being fairly smooth with navigation. Lost 3 minutes overall and very pleased to get first victory ever on an A course at the 6 days.

Running 12:47 [2] 1.12 km (11:24 / km) +3m 11:15 / km

Monday Jul 29, 2013 #

11 AM

Running 17:31 intensity: (2 @0) + (2:03 @1) + (8:33 @2) + (6:53 @3) 2.33 km (7:32 / km) +1m 7:31 / km
ahr:116 max:133

Orienteering 1:05:07 intensity: (3:04 @2) + (16:35 @3) + (6:28 @4) + (39:00 @5) 11.02 km (5:54 / km) +33m 5:49 / km
ahr:112 max:156 shoes: Ice bugs 2013

6 days day 2, 4th. Calf feeling pretty dodgy and worried about doing more damage. After 16 in open, jarred foot in a rutt and really hurt calf further. Carried on at a slower speed, also not helped by feeling really tired in the terrain. 3 minutes down.

Sunday Jul 28, 2013 #

Event: Scottish 6 Days
 
10 AM

Running 21:42 intensity: (1 @0) + (8:48 @1) + (7:08 @2) + (5:37 @3) + (8 @4) 1.88 km (11:31 / km) +12m 11:10 / km
ahr:108 max:140

Orienteering 58:20 intensity: (1:02 @3) + (6:45 @4) + (50:33 @5) 10.7 km (5:27 / km) +23m 5:24 / km
ahr:148 max:177 shoes: Ice bugs 2013

6 days day 1. Started off badly loosing 2 minutes on easy 4th control. Not concentrating and lost another 4 minutes on the rest of the course. Not supprised to be 6 minutes down on Al.

Hamstring sore running as well as calf.

Running 13:18 [3] 1.63 km (8:09 / km) +14m 7:49 / km

Running 10:18 [3] 1.37 km (7:31 / km) +10m 7:15 / km

Saturday Jul 27, 2013 #

9 AM

Running 42:15 intensity: (1:01 @1) + (5:23 @2) + (26:58 @3) + (8:53 @4) 7.8 km (5:25 / km) +124m 5:01 / km
ahr:129 max:147 shoes: Brooks Adrenaline 2013

gentle run in Braco to be ready for 6 days

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