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Training Log Archive: Roger G

In the 10 days ending Jul 13, 2019:

activity # timemileskm+m
  Orienteering8 6:06:46 33.97(10:48) 54.68(6:42) 89
  Running Warm-up6 2:25:45 11.55(12:37) 18.59(7:51) 44
  Running Road / Track1 19:15 1.93(9:57) 3.11(6:11) 17
  Total8 8:51:46 47.46(11:12) 76.37(6:58) 150
  [1-5]8 8:49:37

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Friday Jul 12, 2019 #

10 AM

Running Warm-up 30:06 intensity: (11:59 @1) + (15:13 @2) + (2:54 @3) 3.6 km (8:22 / km) +14m 8:12 / km
ahr:103 max:127

Orienteering 1:05:33 intensity: (24 @1) + (6 @2) + (30 @3) + (29:26 @4) + (35:07 @5) 11.86 km (5:32 / km) +66m 5:23 / km
ahr:158 max:172 shoes: NNII 2019

M45A Long Final - 16th 10 minutes down.

Another fantastic area - a runnable Anagach with flatter areas mixed in.

Very pleased with run and no major mistakes. Maybe could have been more aggressive on the shorter legs but balanced against good execution on the long legs.

# 6 and 7 check controls just before own just in case. 10 seconds

# 12 banana’d left into parallel error but adjusted near to the control circle, losing 30 seconds

# 16 navigated a little ahead of real position but corrected nicely 15 sec

#17 took path run maybe 15 sec slower

#20 took path route and left path too early 20 sec

1min 30 Max. To get top 10 needed 3 minutes and would have needed a bit of a tow and run faster.

Great run from Nick to take bronze.

Overall very happy with masters with 3 top 20 placings, especially after last years disqualification in the middle and there being significantly more competitors on the course in 45 than 40.

Would have been nice not to screw up the forest qualifier which would have meant higher placing in middle start list.

Thursday Jul 11, 2019 #

2 PM

Orienteering 49:06 intensity: (11 @0) + (4:11 @1) + (16:28 @2) + (28:16 @3) 6.65 km (7:23 / km)
ahr:117 max:133 shoes: NNII 2019

Long forest model - very runnable pine dunes. Maybe a bit over mapped.

Wednesday Jul 10, 2019 #

11 AM

Running Road / Track 19:15 intensity: (33 @0) + (1:14 @1) + (3:04 @2) + (13:27 @3) + (57 @4) 3.11 km (6:11 / km) +17m 6:02 / km
ahr:122 max:153 shoes: NNII 2019

Orienteering 28:54 intensity: (4 @1) + (7 @2) + (7 @3) + (5:55 @4) + (22:41 @5) 5.51 km (5:15 / km)
ahr:166 max:181 shoes: NNII 2019

World masters M45A Middle Final - 20th ;) happy with that, with solid run after #3. Before then had lost a minute at number 2 and was down 54th place, but clean in technical but very run-able and visible terrain. Very tight for places 1:52 down on Nick in 7th. Fast run in sealed a top 20 gaining 2 places from last control.

Running Warm-up 19:08 intensity: (1 @1) + (16:18 @2) + (2:49 @3) 2.2 km (8:42 / km) +14m 8:26 / km
ahr:114 max:124 shoes: NNII 2019

Tuesday Jul 9, 2019 #

11 AM

Running Warm-up 20:02 intensity: (36 @1) + (4:19 @2) + (15:07 @3) 2.8 km (7:09 / km)
ahr:117 max:131

Orienteering 50:11 intensity: (4 @1) + (7 @2) + (14 @3) + (5:32 @4) + (44:14 @5) 9.57 km (5:15 / km) +12m 5:13 / km
ahr:165 max:180 shoes: NNII 2019

M45 /2 heat. 15th 14 minutes down
Not to plan but into A final

Mistakes

#1 750m extra running 5 minutes lost. Hit a large ‘ track’ half way along leg and didn’t see the very straight ride on the map and lost my head. Took 5 minutes of panic to notice it and eventually re-locate.

After that in panic mode pushing hard, to make up time

#3 260m extra 1 min 30, left of control bounced back off track.


# 10, 300m extra 2 minutes, crossed track left of a fork junction and expected another one to lead to control, so ended up on no mans land. Relocated quickly but had already run significantly further.

# 11 small miss of 20 seconds

Outside of mistakes running well but a bit too hard and must be more accurate on bearings.

8 minutes 50
Extra 1.32km run and legs more tired than they should have been.

Running Warm-up 18:32 intensity: (14:04 @2) + (4:28 @3) 2.08 km (8:55 / km) +14m 8:38 / km
ahr:114 max:131

Monday Jul 8, 2019 #

10 AM

Orienteering 1:00:45 intensity: (1:01 @0) + (6:12 @1) + (7:51 @2) + (16:53 @3) + (18:25 @4) + (10:23 @5) 6.6 km (9:12 / km)
ahr:135 max:175 shoes: NNII 2019

Middle model -nice straightforward

Sunday Jul 7, 2019 #

7 AM

Running Warm-up 20:55 intensity: (21 @0) + (5:25 @1) + (9:18 @2) + (5:51 @3) 3.04 km (6:53 / km) +2m 6:52 / km
ahr:109 max:135 shoes: Ghost 11 Aug 18

Orienteering 13:01 intensity: (13 @2) + (3 @3) + (40 @4) + (12:05 @5) 3.05 km (4:16 / km)
ahr:166 max:184 shoes: Ghost 11 Aug 18

World Masters M45 Sprint Final Riga. 17th if the course hadn’t been voided.

Unlocked gate which appears not to have impacted anyone on m45 so big frustration, especially for Nick who got the gold.

1.23 down on Nick. Ropey start losing 10 sec #1 (longer route) and 10 sec #2 (miss direction out of control), #5 5 sec (ran past control looking at next leg) and later on #10 (longer route). So 30 seconds all together would be a 10th/11th.

Pretty happy with run and after first 5 picked routes well and pretty smooth and made aim of top 20.

Orienteering 23:12 intensity: (1:08 @1) + (2:48 @2) + (7:43 @3) + (11:17 @4) + (16 @5) 2.83 km (8:12 / km) +3m 8:09 / km
ahr:135 max:163 shoes: Ghost 11 Aug 18

Run round old Riga while waiting for Jamie

Saturday Jul 6, 2019 #

9 AM

Running Warm-up 24:46 intensity: (4:18 @1) + (10:11 @2) + (10:17 @3) 3.23 km (7:40 / km)
ahr:115 max:139 shoes: Ghost 11 Aug 18

Orienteering 12:57 intensity: (1 @1) + (21 @2) + (22 @3) + (3:06 @4) + (9:07 @5) 2.78 km (4:39 / km) +7m 4:36 / km
ahr:161 max:175 shoes: Ghost 11 Aug 18

Sprint Qualifiers - solid run, some spare pace. Nice mix of soviet block flats and runnable wooded parkland. 7th.

Running Warm-up 6:34 intensity: (34 @1) + (6:00 @2) 0.77 km (8:32 / km)
ahr:107 max:117 shoes: Ghost 11 Aug 18

Friday Jul 5, 2019 #

Event: World Masters Orienteering Championships 2019
 
12 PM

Orienteering 8:46 intensity: (21 @1) + (25 @2) + (43 @3) + (7:17 @4) 1.74 km (5:03 / km) +1m 5:02 / km
ahr:146 max:159 shoes: Ghost 11 Aug 18

Running Warm-up 5:42 intensity: (3 @0) + (1 @1) + (1:44 @2) + (3:54 @3) 0.87 km (6:34 / km)
ahr:122 max:137 shoes: Ghost 11 Aug 18

Orienteering 54:21 intensity: (8:23 @1) + (16:19 @2) + (24:42 @3) + (4:57 @4) 4.09 km (13:17 / km)
ahr:119 max:155 shoes: Ghost 11 Aug 18

Indoor Orienteering Riga stadium - first go at this is my only excuse. Mp and 10 minutes down on Jamie and Jon

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