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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Jan 28, 2017:

activity # timemileskm+m
  Running Road / Track3 1:54:40 14.06(8:09) 22.63(5:04) 177
  Turbo Trainer2 1:25:00 30.76(2:46) 49.5(1:43)
  Intervals1 1:19:00 9.33(8:28) 15.02(5:16) 187
  Orienteering1 1:04:35 4.13(15:38) 6.65(9:43) 328
  Gym1 1:00:00
  Running2 56:45 7.98(7:07) 12.84(4:25) 153
  Running Terrain1 46:49 4.5(10:24) 7.24(6:28) 106
  Running Warm-up1 40:59 2.28(17:58) 3.67(11:10) 90
  Total8 9:07:48 73.04 117.54 1041
  [1-5]8 9:07:29

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SuMoTuWeThFrSa

Saturday Jan 28, 2017 #

1 PM

Running Warm-up 25:05 intensity: (3:41 @1) + (9:00 @2) + (6:22 @3) + (6:02 @4) 2.93 km (8:33 / km) +50m 7:53 / km
ahr:121 max:153

Running 30:18 intensity: (18 @3) + (25 @4) + (29:35 @5) 8.01 km (3:47 / km) +107m 3:33 / km
ahr:168 max:176 shoes: Integrator 2016

Scottish Masters Cross Country - Dundee Camperdown Park
Very happy with run 30:27, 15.10 first lap / 15:17 second lap.
Record field 295, 44th overall & 24th 40 age group.

Last year 27th, 13th 40, but only 169 in the field as it was up in Forres so marginally better proportionally

Will in 55th, Patrick 57th (30.52), Wattie 99th taking silver on 50's for Strathearn

Ray was 20th 29.27
Hazel 4th 50 age group

Felt strong on the hills just maybe lacking a little pace on the downhills
C • What's this? 4

Running Warm-up 15:54 intensity: (6 @0) + (10:54 @1) + (3:19 @2) + (1:35 @3) 0.74 km (21:34 / km) +40m 16:57 / km
ahr:93 max:131

4 PM

Running Road / Track 23:51 intensity: (29 @1) + (2:17 @2) + (14:03 @3) + (7:02 @4) 4.37 km (5:28 / km) +47m 5:11 / km
ahr:132 max:153 shoes: Brooks Ghost 8 - 2016

Recovery run at home as limited walking about after race

Friday Jan 27, 2017 #

11 AM

Running 26:27 intensity: (27 @1) + (2:02 @2) + (23:58 @3) 4.83 km (5:29 / km) +46m 5:14 / km
ahr:126 max:139 shoes: Brooks Ghost 8 - 2016

Recovery run from home

Thursday Jan 26, 2017 #

7 AM

Running Road / Track 1:17:59 intensity: (1 @1) + (26 @2) + (30:27 @3) + (43:49 @4) + (3:16 @5) 16.0 km (4:52 / km) +130m 4:41 / km
ahr:142 max:162 shoes: Brooks Ghost 8 - 2016

Rfw - joining canal run with water of leith run to make 16km. Max distance for time available. Just made it in for 9.

Been a while. New houses on water of Leith with people already moved in.

Wednesday Jan 25, 2017 #

6 PM

Orienteering 37:17 intensity: (13 @0) + (1:18 @1) + (4:11 @2) + (15:46 @3) + (15:08 @4) + (41 @5) 3.81 km (9:47 / km) +194m 7:48 / km
ahr:134 max:163 shoes: Integrator 2016

With Jamie on short abbey craig. Running well on hills

Orienteering 27:18 intensity: (9 @1) + (2:32 @2) + (16:24 @3) + (8:13 @4) 2.84 km (9:37 / km) +135m 7:46 / km
ahr:134 max:152 shoes: Integrator 2016

Collected a few controls and found some more

Turbo Trainer 35:00 [3] 21.5 km (1:38 / km)

Avg watt 200

Tuesday Jan 24, 2017 #

6 PM

Intervals 1:19:00 intensity: (49:00 @3) + (30:00 @5) 15.02 km (5:16 / km) +187m 4:57 / km
shoes: Brooks Ghost 8 - 2016

6 x 1km on route last tried September 2015. Moon cottage, Doune and back.

3.33,3.40,3.48,3.43,3.45,3.50 - avg 3.43 last session 3.36.

Still tired from Saturday so not setting the world a light on pace. Extended warm down bumping into Gary for a nice 5 minute chat.

Monday Jan 23, 2017 #

6 PM

Running Road / Track 12:50 [3] 2.25 km (5:42 / km)

Turbo Trainer 50:00 [3] 28.0 km (1:47 / km)

Spent 10 minutes syncing phone so thought I'd better to then do 40 minutes. Nice and steady avg 180 and 50:50 right and left (had too work my right much harder though)

Gym 1:00:00 [3]

Strength and conditioning norm - feeling quads from Saturday

Sunday Jan 22, 2017 #

11 AM

Running Terrain 46:49 [3] 7.24 km (6:28 / km) +106m 6:01 / km
shoes: Inov8 Roclite

Recovery run. Dropped off at Langslide and then up cutting to the turbines. Very steady to take account of legs and tiredness.

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