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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Feb 12, 2017:

activity # timemileskm+m
  Running Road / Track3 3:54:57 27.94(8:25) 44.97(5:13) 501
  Orienteering2 2:02:02 10.67(11:26) 17.18(7:06) 291
  Intervals1 1:07:27 7.14(9:27) 11.48(5:52) 223
  Running2 1:03:00 7.13(8:50) 11.48(5:29) 84
  Gym1 1:00:00
  Swimming1 30:10 0.75(40:27) 1.2(25:08)
  Turbo Trainer1 20:39 7.46(2:46) 12.0(1:43) 2
  Running Warm-up1 19:33 2.11(9:15) 3.4(5:45) 2
  Total9 10:17:48 63.2 101.71 1101
  [1-5]9 10:17:37

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MoTuWeThFrSaSu

Sunday Feb 12, 2017 #

10 AM

Running Warm-up 19:33 [3] 3.4 km (5:45 / km) +2m 5:44 / km
shoes: Falcon 2017

Couple of laps of Drumpellier loch as warm up. Feeling pretty stiff on the first lap.

Orienteering 52:02 intensity: (9 @1) + (13 @2) + (3:40 @3) + (45:46 @4) + (2:14 @5) 9.58 km (5:26 / km) +55m 5:17 / km
ahr:150 max:162 shoes: Falcon 2017

Stagg Score - second to Paddy (as always on his back yard). This time 40 seconds in behind. Paddy missed one but it was in the wrong place.

Clean run, but tired from yesterday and slightly sub optimum route. Decent sections in terrain and compass work.
5 PM

Running 37:10 intensity: (3 @0) + (46 @1) + (1:24 @2) + (24:49 @3) + (10:08 @4) 6.48 km (5:44 / km) +84m 5:23 / km
ahr:134 max:155 shoes: Brooks Ghost 8 - 2016

Much delayed warm down from Braco - up the river and down Langside road. Helped to get k's to plan.

Saturday Feb 11, 2017 #

10 AM

Running Road / Track 2:27:58 intensity: (1 @0) + (41 @1) + (6:01 @2) + (1:46:04 @3) + (35:11 @4) 28.52 km (5:11 / km) +377m 4:52 / km
ahr:133 max:153 shoes: Brooks Ghost 8 - 2016

Dropped off at the Peak. Made up the run from there, around the back of North Third. Not running that smoothly and left achilles was sore, so whole thing harder than it should have been.

Thursday Feb 9, 2017 #

7 AM

Running Road / Track 1:11:40 intensity: (52 @1) + (3:44 @2) + (59:38 @3) + (7:26 @4) 13.77 km (5:12 / km) +99m 5:01 / km
ahr:130 max:150 shoes: Brooks Ghost 8 - 2016

Run from work Norton House out to Newbridge and back along the canal past Ratho. Ran out of time to do any more than 14k

Wednesday Feb 8, 2017 #

Event: FVO Night series Polmaise
 
7 AM

Running 25:50 intensity: (2:44 @2) + (15:00 @3) + (7:50 @4) + (16 @5) 5.0 km (5:10 / km)
ahr:134 max:160 shoes: Brooks Ghost 8 - 2016

Treadmill

Turbo Trainer 20:39 intensity: (48 @2) + (13:31 @3) + (6:20 @4) 12.0 km (1:43 / km) +2m 1:43 / km
ahr:111 max:150

average watt 191 on Watt bike
6 PM

Orienteering 1:10:00 [3] 7.6 km (9:13 / km) +235m 7:59 / km

Polmaise short with Jamie - he nailed most and better than me. But I did save him in the rhodies.

Plus warm-up and control collecting

Tuesday Feb 7, 2017 #

6 PM

Intervals 1:07:27 intensity: (7 @0) + (4:57 @1) + (10:41 @2) + (36:40 @3) + (15:02 @4) 11.48 km (5:52 / km) +223m 5:21 / km
ahr:128 max:156 shoes: Inov8 Roclite

Snowintervals. 7 times 4 minutes, slow pace as soft shoe deep snow

Monday Feb 6, 2017 #

7 AM

Swimming 30:10 [3] 1.2 km (25:08 / km)

1km steady 23.30 and then some random lengths
6 PM

Running Road / Track 15:19 intensity: (26 @1) + (16 @2) + (31 @3) + (14:06 @4) 2.67 km (5:44 / km) +24m 5:29 / km
ahr:148 max:159

Gym 1:00:00 [3]

Strength and Stretching - missed small bit of circuits at the end but most already complete

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