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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending May 1, 2016:

activity # timemileskm+m
  Orienteering3 2:22:20 13.49(10:33) 21.72(6:33) 561
  Gym3 1:32:48 0.26 0.42
  Turbo Trainer2 40:09 9.94(4:02) 16.0(2:31)
  Running Warm-up3 39:50 0.87 1.4 42
  Running Road / Track1 35:02 4.35(8:03) 7.01(5:00) 13
  Running1 9:47 1.21(8:03) 1.96(5:00)
  Total7 5:59:56 30.14 48.51 616

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Sunday May 1, 2016 #

11 AM

Orienteering 32:15 intensity: (52 @4) + (31:23 @5) 5.54 km (5:50 / km) +198m 4:57 / km
ahr:179 max:200 shoes: Integrator 2015

British Relay - good result for Jon, myself and Ben to retain M40 title.

32.15

Jon was solid on 1st leg, completing key task of being in front of 2nd and 1st teams of SYO. Geoff for BOK was well clear 6 minutes up.

Lost 2min 30 on #1 and #3 meant that Ricky B had caught me 1 minute by number 3. After that ran hard and clean and managed to pick up 4 minutes on Ivor Powell. Ideally I would have got sub 30 to put Ben out in the lead. I also stretched time from Pete from 2 minutes to 6, which felt enough for Ben to hold off Nick. In the end Ben had a great run and managed 32, to take victory by 2 minutes.

Running Warm-up 10:00 [3]
shoes: Integrator 2015

Saturday Apr 30, 2016 #

Event: British Orienteering Championships 2016 Long Distance
 
2 PM

Running Warm-up 15:14 intensity: (3:01 @3) + (59 @4) + (11:14 @5) 0.93 km (16:28 / km) +31m 14:06 / km
ahr:169 max:204 shoes: Integrator 2015

Orienteering 1:09:45 intensity: (3:10 @4) + (1:06:35 @5) 10.76 km (6:29 / km) +315m 5:39 / km
ahr:173 max:207 shoes: Integrator 2015

British Champs Long - Brown Clee. Decent performance although maybe a little conservative in the tricky open area. Dropped a minute early on and maybe a 1 minute later on. Thought being 1min 40 in front of Al would have been enough but Geoff is very fit at the moment and orienteering well, coming in just under a minute in front.

Pace good enough to win 35 and 45

3 times in a row 2nd M40 at the Britsh

British Long Brown Clee 2 Roger Goddard FVO M40 01:09:4 1300 pts
British Long Brierley and New Beechenhurst 2 Roger Goddard FVO M40L 01:16:39 OK 2015 1312 pts
British Long Thrunton Woods and Callaly 2 Roger Goddard FVO M40L 01:22:45 OK 2014 1295 pts

4 PM

Running Warm-up 14:36 [2] 0.48 km (30:25 / km) +11m 27:17 / km
shoes: Integrator 2015

Thursday Apr 28, 2016 #

7 AM

Turbo Trainer 20:08 intensity: (19 @3) + (3:44 @4) + (16:05 @5) 8.0 km (2:31 / km)
ahr:176 max:199

Running 9:47 [3] 1.96 km (5:00 / km)
ahr:189 max:204 shoes: Brooks 7 2015 Navy

Gym 12:22 [2] 0.16 km (1:19:16 / km)
ahr:188 max:201 shoes: Brooks 7 2015 Navy

Wednesday Apr 27, 2016 #

6 PM

Orienteering 40:20 [3] 5.42 km (7:27 / km) +48m 7:08 / km
shoes: Integrator 2015

Tuesday Apr 26, 2016 #

7 AM

Running Road / Track 35:02 intensity: (1:17 @1) + (27 @2) + (1:50 @3) + (8:10 @4) + (23:18 @5) 7.01 km (5:00 / km) +13m 4:57 / km
ahr:164 max:201 shoes: Brooks 7 2015 Navy

Gym 20:04 intensity: (2:40 @1) + (3:36 @2) + (4:35 @3) + (3:47 @4) + (5:26 @5) 0.18 km (1:49:39 / km)
ahr:137 max:184 shoes: Brooks 7 2015 Navy

Monday Apr 25, 2016 #

7 AM

Turbo Trainer 20:01 intensity: (48 @1) + (14:12 @2) + (4:44 @3) + (17 @4) 8.0 km (2:30 / km)
ahr:113 max:144

Gym 10:22 intensity: (1:15 @1) + (2:39 @2) + (1:58 @3) + (3:50 @4) + (40 @5) 0.08 km (2:03:25 / km)
ahr:129 max:161

Gym 50:00 [2]
shoes: Brooks 7 2015 Navy

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