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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 8 days ending Jul 31, 2021:

activity # timemileskm+m
  Orienteering6 4:57:28 23.83(12:29) 38.35(7:45) 884
  Road Biking1 1:01:01 18.03(3:23) 29.01(2:06) 322
  Running Warm-up5 1:00:45 4.55(13:22) 7.32(8:18) 43
  Swimming2 51:28 0.81(1:03:37) 1.3(39:32) 2
  Mountain Biking1 41:34 5.72(7:16) 9.21(4:31) 166
  Running1 10:08 0.93(10:53) 1.5(6:46) 26
  Total10 8:42:24 53.86(9:42) 86.68(6:02) 1443

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Saturday Jul 31, 2021 #

12 PM

Swimming 28:11 [3] 0.8 km (35:14 / km) +2m 34:43 / km

Plockton bay. Nice if a little nippy so not much crawl going on.
2 PM

Road Biking 1:01:01 intensity: (1:02 @1) + (6:34 @2) + (44:35 @3) + (8:50 @4) 29.01 km (2:06 / km) +322m 2:00 / km
ahr:129 max:153 shoes: Focus v2

Shiel Bridge to end of Loch Cluanie. Lovely Glen to climb and nice tail wind, head start from the car charging.

Friday Jul 30, 2021 #

3 PM

Running Warm-up 10:14 intensity: (14 @1) + (52 @2) + (8:33 @3) + (35 @4) 1.43 km (7:08 / km) +8m 6:57 / km
ahr:128 max:152 shoes: Integrators March 2020

Run to start

Orienteering 56:03 intensity: (35 @1) + (2:31 @2) + (5:57 @3) + (27:41 @4) + (19:19 @5) 6.44 km (8:42 / km) +209m 7:29 / km
ahr:152 max:179 shoes: Integrators March 2020

Day 6 - Armadale Castle - steady with a few mistakes thrown in. Lots of controls and control flow could have been better. 14th couple of mins down on Will and 3 secs on James.

Thursday Jul 29, 2021 #

12 PM

Running Warm-up 8:51 intensity: (37 @1) + (1:25 @2) + (2:35 @3) + (4:13 @4) + (1 @5) 0.8 km (11:04 / km) +9m 10:30 / km
ahr:130 max:161

Orienteering 48:52 intensity: (23 @1) + (16 @2) + (5:26 @3) + (17:49 @4) + (24:58 @5) 6.38 km (7:39 / km) +100m 7:06 / km
ahr:156 max:176 shoes: Integrators March 2020

Coast & Islands - Day 5, Plock of Kyle, 7th. Not feeling overly energetic so it was handy the technical control pick early on meant it was difficult to run hard. Lost couple of minutes total, most of that on number 12. Otherwise clean.

Glad I had a middle-ish start time, early on would have been quite tough.

Wednesday Jul 28, 2021 #

2 PM

Running Warm-up 11:12 intensity: (23 @1) + (2:13 @2) + (8:16 @3) + (20 @4) 1.8 km (6:13 / km) +20m 5:53 / km
ahr:122 max:152 shoes: Integrators March 2020

Orienteering 41:02 intensity: (21 @1) + (1:19 @2) + (5:34 @3) + (7:05 @4) + (26:43 @5) 6.09 km (6:44 / km) +161m 5:57 / km
ahr:156 max:189 shoes: Integrators March 2020

Coast & Islands Day 4 - Ben Shieldaig, 10th. Very happy with run, decided to go a bit more steady and get it right - 30 seconds about the sum of mistakes. Euan started 2 minutes behind and never caught me so definitely a moral victory.

Running 10:08 intensity: (29 @3) + (9:33 @4) + (6 @5) 1.5 km (6:46 / km) +26m 6:14 / km
ahr:150 max:160 shoes: Ghost 13 2021

Run from the Torridon as a belated warm-down

Tuesday Jul 27, 2021 #

1 PM

Swimming 23:17 [3] 0.5 km (46:23 / km)

4 PM

Running Warm-up 8:01 intensity: (38 @1) + (30 @2) + (2:30 @3) + (4:23 @4) 0.93 km (8:38 / km) +6m 8:21 / km
ahr:133 max:151

Orienteering 56:18 intensity: (26 @1) + (2:15 @2) + (6:32 @3) + (14:41 @4) + (32:24 @5) 6.91 km (8:09 / km) +227m 7:00 / km
ahr:156 max:183 shoes: Integrators March 2020

Coast and Islands - Day 3, Inverewe. 18th, couple of minutes down on Will who was first vet. Running hard but just not clean enough again. Lost 1 min 20 #1 and 30 on #2, 30 sec #11, 50 sec #18 whereas Alistair L got fastest split storming to a 40 sec faster time.

3:10 mistakes

Running Warm-up 53 intensity: (1 @2) + (29 @3) + (23 @4) 0.1 km (9:12 / km)
ahr:134 max:153

Monday Jul 26, 2021 #

2 PM

Orienteering 56:35 intensity: (1:49 @1) + (4:31 @2) + (7:12 @3) + (17:28 @4) + (25:35 @5) 5.23 km (10:49 / km) +161m 9:23 / km
ahr:150 max:176 shoes: Integrators March 2020

Coast and Islands Day 2 - Inverlochan, 16th - poor run. 2min 20 #4, 3 min # 7, and fustrating 3 minutes at #19 too low on the coastal shoreline. Finally 40 sec #27.

9 minutes mistakes - running well outside of that ;)

Sunday Jul 25, 2021 #

Event: Coast and Islands
 
3 PM

Running Warm-up 21:34 intensity: (5:47 @1) + (1:23 @2) + (10:47 @3) + (3:37 @4) 2.25 km (9:34 / km)
ahr:121 max:156

Orienteering 18:59 intensity: (18 @1) + (8 @2) + (3:52 @3) + (5:23 @4) + (9:18 @5) 4.24 km (4:28 / km) +14m 4:24 / km
ahr:154 max:176 shoes: Nike Pegasus 2021

Coast and Islands - Day 1 Sprint Ullapool. 16th, Straight forward sprint, apart fron a couple of trickier ones at the end. Fairly clean apart from second to last 30 sec with control not quite where it should have been.

Orienteering 19:39 intensity: (5 @1) + (10 @2) + (1:18 @3) + (16:59 @4) + (1:07 @5) 3.06 km (6:25 / km) +12m 6:18 / km
ahr:149 max:167

Saturday Jul 24, 2021 #

3 PM

Mountain Biking 41:34 intensity: (6:49 @1) + (28:09 @2) + (6:19 @3) + (17 @4) 9.21 km (4:31 / km) +166m 4:09 / km
ahr:111 max:153

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