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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Aug 4, 2019:

activity # timemileskm+m
  Orienteering6 4:46:20 25.76(11:07) 41.45(6:54) 986
  Running Warm-up5 1:25:52 5.8(14:48) 9.33(9:12) 358
  Total6 6:12:12 31.56(11:48) 50.79(7:20) 1344
  [1-5]6 6:10:50

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MoTuWeThFrSaSu

Sunday Aug 4, 2019 #

Note
(sick)

Sore throat - knackered from 6 days and paid the price running with slight sore throat yesterday

Saturday Aug 3, 2019 #

12 PM

Running Warm-up 15:13 intensity: (28 @1) + (9:53 @2) + (4:09 @3) + (43 @4) 1.62 km (9:24 / km) +103m 7:07 / km
ahr:116 max:143 shoes: NNII 2019

Orienteering 30:08 intensity: (10 @1) + (20 @2) + (5 @3) + (8:37 @4) + (20:56 @5) 4.56 km (6:37 / km) +85m 6:03 / km
ahr:161 max:179 shoes: NNII 2019

Day 6. 3rd 3 minutes behind Dave and just behind Carsten. To make 3rd overall I needed to beat Jase and be only 1 place behind Carsten, which was how it played out.

Started well to #4 (sore throat forgotten) and then lost 1 minute at #5, went high to #6 loosing 20 seconds from additional climb, 30 second at #12 and 20 seconds 15th and a few other wobbles.

Very happy to make 3rd overall, with 3 thirds from last 3 days, with strong challenge from Jase and Carsten but did enough on the last day.
Long way from Dave and Nick most of the week but at least beat both once!



C • A great battle! 1

Friday Aug 2, 2019 #

11 AM

Orienteering 1:08:17 intensity: (9 @1) + (9 @2) + (17 @3) + (20:14 @4) + (47:28 @5) 9.05 km (7:33 / km) +209m 6:46 / km
ahr:162 max:175 shoes: NNII 2019

Day 5 - Craig a Barns, 3rd, 6 minutes down on Nick and 5 on Jase. Managed to sneak in front of Dave.

2nd up to the long leg and then lost 2 minutes there, by going too far right and then going straight across the dark greem, 2 min 30 at 11, trying to catch Pete and not following compass from AP, and 1 minute to 12 to far beyond control.

5 minutes lost so only just could have got Jase's time.

Thursday Aug 1, 2019 #

12 PM

Running Warm-up 18:02 intensity: (2:29 @1) + (3:28 @2) + (8:51 @3) + (3:14 @4) 1.75 km (10:19 / km) +126m 7:35 / km
ahr:123 max:145

Orienteering 1:04:21 intensity: (2 @1) + (9 @2) + (13 @3) + (12:51 @4) + (51:06 @5) 10.73 km (6:00 / km) +258m 5:21 / km
ahr:163 max:172 shoes: Vj i-roc 2019

Day 4 - Culteuchar and Dron, 3rd just in front of Peter W and Andy. Strong for the first 8 controls and then tired (maybe from the run to start and not being generally good physical form). Was 2 minutes down at 8 and 6 by the end.

Good enough but knackered.

Wednesday Jul 31, 2019 #

12 PM

Running Warm-up 13:05 intensity: (2:47 @1) + (1:58 @2) + (6:59 @3) + (1:21 @4) 1.89 km (6:56 / km) +11m 6:44 / km
ahr:120 max:143 shoes: Ghost 11 2019

Orienteering 17:35 intensity: (7 @1) + (7 @2) + (10 @3) + (2:07 @4) + (15:04 @5) 3.97 km (4:26 / km) +68m 4:05 / km
ahr:164 max:174 shoes: Ghost 11 2019

Sprint - Macrosty Park - all very familiar! Good run and 15 seconds behind Will. Unfortunately didn't check 2nd control and punched the 1 visable, so DSQ.

Tuesday Jul 30, 2019 #

11 AM

Running Warm-up 11:17 intensity: (1:22 @0) + (4:38 @1) + (4:30 @2) + (47 @3) 0.8 km (14:04 / km) +21m 12:27 / km
ahr:95 max:129 shoes: NNII 2019

Orienteering 37:05 intensity: (1:25 @1) + (9:16 @2) + (3:33 @3) + (45 @4) + (22:06 @5) 4.58 km (8:06 / km) +120m 7:10 / km
ahr:148 max:183 shoes: NNII 2019

Day 3 - Dundurn. 6th, 6 minutes down on Nick. Disappointing run after feeling much better physically. Lost time at #1 30 sec #2 30 sec, #9 1 min 10 sec, #15 1min 20. 3 min 30.

Not accurate enough.

Monday Jul 29, 2019 #

9 AM

Running Warm-up 18:39 intensity: (5:36 @1) + (9:34 @2) + (3:29 @3) 1.88 km (9:56 / km) +97m 7:54 / km
ahr:107 max:130 shoes: NNII 2019

Orienteering 1:08:54 intensity: (3 @1) + (8 @2) + (12 @3) + (5:55 @4) + (1:02:36 @5) 8.57 km (8:03 / km) +245m 7:02 / km
ahr:165 max:174 shoes: NNII 2019

Day 2 Edinchip - 3rd 9 minutes down on Nick. Very surprised at getting 3rd given early start. Still feeling a bit dodgy from cold so didn't push but did manage to get round the course without mistakes. Would have lost a little on 15, the river leg but this was removed.

Running Warm-up 9:36 intensity: (6:29 @2) + (3:07 @3) 1.4 km (6:52 / km)
ahr:116 max:129

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