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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Aug 4:

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 #

Note
(sick)

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

Saturday Aug 3 #

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!



Friday Aug 2 #

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 #

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 #

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 #

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 #

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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