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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Nov 24:

activity # timemileskm+m
  Running Road / Track4 3:04:00 20.92(8:48) 33.67(5:28) 367
  Gym2 1:36:32 2.17(44:35) 3.48(27:42)
  Orienteering1 1:24:51 3.66(23:11) 5.89(14:24) 127
  Intervals1 1:09:48 4.97(14:03) 7.99(8:44) 18
  Running1 49:11 4.77(10:18) 7.68(6:24) 169
  Total8 8:04:22 36.49(13:17) 58.72(8:15) 681
  [1-5]8 7:38:03

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MoTuWeThFrSaSu

Sunday Nov 24 #

9 AM

Running Road / Track 1:40:16 intensity: (50 @1) + (7:13 @2) + (57:49 @3) + (34:24 @4) 18.55 km (5:24 / km) +367m 4:55 / km
ahr:135 max:153 shoes: Ghost 11 2019

Ben Ledi tracks - from Bochastle. Lots more climb than I expected in the drizzle. On my return bumped Into Angela as she was making her way up Ben Ledi.

Felt pretty woeful tbh, so didn’t quite complete 20km I’d hoped.

Saturday Nov 23 #

9 AM

Orienteering 1:24:51 intensity: (15 @0) + (5:20 @1) + (39:20 @2) + (31:50 @3) + (8:06 @4) 5.89 km (14:24 / km) +127m 13:00 / km
ahr:119 max:158 shoes: NNII 2019

L2 coaching day 3 - Dundurn, control hanging a relocation strategy course, doing a few exercises and jogging around. Such a cracking area - a lot wetter than the 6 days.

Friday Nov 22 #

7 AM

Running Road / Track 28:44 intensity: (16 @1) + (27 @2) + (22:35 @3) + (5:26 @4) 5.02 km (5:44 / km)
ahr:133 max:153 shoes: Ghost 11 Aug 18

Recovery jog on grass and tarmac, didn’t feel overly recovered at the end!

Thursday Nov 21 #

7 PM

Intervals 1:09:48 intensity: (11:06 @1) + (15:30 @2) + (17:06 @3) + (17:26 @4) + (8:40 @5) 7.99 km (8:44 / km) +18m 8:38 / km
ahr:129 max:195 shoes: Ghost 11 2019

Central
Drills then shuttle relays on grass pitches
22 times 100m (17.5 secs) - 3min / km

Wednesday Nov 20 #

7 AM

Running Road / Track 27:23 intensity: (1:08 @1) + (48 @2) + (11:26 @3) + (14:01 @4) 5.01 km (5:28 / km)
ahr:138 max:159 shoes: Ghost 11 Aug 18

3km on treadmill 2 outside

Gym 23:20 intensity: (51 @0) + (20:24 @1) + (1:39 @2) + (26 @3) 0.17 km (2:18:04 / km)
ahr:84 max:130 shoes: Ghost 11 Aug 18

Conditioning and weights
Squats with 15kg, bird lowers 8kg, leg press 85kg, hamstrings, quad extensions, Calf lowers - all 10 times 2
6 PM

Running 49:11 intensity: (9 @0) + (25 @1) + (8:54 @2) + (7:01 @3) + (26:02 @4) + (6:40 @5) 7.68 km (6:24 / km) +169m 5:46 / km
ahr:142 max:188 shoes: Ghost 11 2019

Wednesday night gang with Sam, Bruce, Jamie C, Jon and Brad. All going well.

Monday Nov 18 #

7 AM

Running Road / Track 27:37 intensity: (13 @1) + (6 @2) + (6:23 @3) + (18:01 @4) + (2:54 @5) 5.09 km (5:25 / km)
ahr:147 max:164 shoes: Ghost 11 Aug 18

Recovery jog towards Norton house and back - nippy but light by the time I got out. HR dodgy.
6 PM

Gym 1:13:12 intensity: (25:04 @0) + (21:15 @1) + (10:05 @2) + (16:48 @3) 3.32 km (22:04 / km)
ahr:87 max:138 shoes: Ghost 11 Aug 18

Pilates - jog there and back

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