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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 1 days ending Nov 30, 2019:

activity # timemileskm+m
  Orienteering1 1:24:13 4.36(19:18) 7.02(12:00) 319
  Running Warm-up2 28:00 2.52(11:07) 4.06(6:54) 18
  Running Road / Track1 18:46 3.11(6:02) 5.0(3:45) 51
  Total3 2:10:59 9.99(13:07) 16.08(8:09) 388

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Sa

Saturday Nov 30, 2019 #

8 AM

Running Warm-up 16:37 intensity: (4:12 @1) + (2:20 @2) + (6:57 @3) + (3:08 @4) 2.06 km (8:05 / km) +7m 7:57 / km
ahr:119 max:149 shoes: Ghost 11 2019

9 AM

Running Road / Track race 18:46 intensity: (3 @1) + (9 @2) + (16 @3) + (1:57 @4) + (16:21 @5) 5.0 km (3:45 / km) +51m 3:34 / km
ahr:168 max:178 shoes: Ghost 11 2019

Sheffield Park Run. Started slowly as trapped behind a few at the front and then a bit slower from a detour up a grass bank due to ice on the path. Slippy most of the way with thick frost on the tarmac.

Running Warm-up 11:23 intensity: (1:23 @2) + (10:00 @3) 2.0 km (5:42 / km) +11m 5:32 / km
ahr:127 max:138 shoes: Ghost 11 2019

11 AM

Orienteering 1:24:13 intensity: (1:12 @1) + (17:41 @2) + (42:05 @3) + (23:15 @4) 7.02 km (12:00 / km) +319m 9:46 / km
ahr:129 max:150 shoes: NNII 2019

Haggside - ladybower. Using a 1987 map ran a M17 course to check the area out with Pete.

Generally woods really nice, although steep and slippy. Tough on the moor.

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