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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Jan 22, 2016:

activity # timemileskm+m
  Orienteering2 1:46:58 4.4(24:18) 7.08(15:06) 241
  Running2 1:02:56 8.27(7:37) 13.3(4:44) 181
  Gym1 1:00:00
  Running Road / Track1 47:21 6.22(7:37) 10.01(4:44) 75
  Intervals1 46:29 5.42(8:34) 8.73(5:20) 38
  Running Warm-up4 39:02 4.76(8:12) 7.65(5:06) 59
  Total7 6:02:46 29.07 46.78 594
  [1-5]7 6:02:40

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SaSuMoTuWeThFr

Friday Jan 22, 2016 #

7 AM

Running Road / Track 47:21 intensity: (28 @2) + (4:50 @3) + (40:09 @4) + (1:54 @5) 10.01 km (4:44 / km) +75m 4:34 / km
ahr:148 max:169 shoes: Brooks Ghost 7 2015

Slightly extended route to make it 10km. Mild and windy just like Club la Santa, apart from the lashing rain and darkness. Pleased I'd done it before work.
C • Ha! 2

Running Warm-up 2:41 intensity: (24 @1) + (1:53 @2) + (24 @3) 0.24 km (11:16 / km)
ahr:112 max:141 shoes: Brooks Ghost 7 2015

Wednesday Jan 20, 2016 #

4 PM

Orienteering 1:09:34 [2] 5.03 km (13:50 / km) +166m 11:53 / km
shoes: Integrator 2015

Tuesday Jan 19, 2016 #

6 PM

Running Warm-up 13:51 intensity: (6 @0) + (2:17 @2) + (1:59 @3) + (8:34 @4) + (55 @5) 2.81 km (4:56 / km) +2m 4:55 / km
ahr:149 max:164 shoes: Brooks Ghost 7 2015

Intervals 46:29 intensity: (2:36 @1) + (8:55 @2) + (13:49 @3) + (9:29 @4) + (11:40 @5) 8.73 km (5:20 / km) +38m 5:13 / km
ahr:137 max:178 shoes: Brooks Ghost 7 2015

missed OHR session so defaulted to standard 6 * 1km around the flat streets of BoA

Splits
3.38
3.29
3.30
3.30
3.27
3.30

Pleased with consistent decent pace. Avg 3.31

Monday Jan 18, 2016 #

5 PM

Running 30:51 [3] 5.02 km (6:09 / km) +59m 5:48 / km
shoes: Brooks 7 2015 Navy

Nice warm up before pilates

Gym 1:00:00 [3]

Pilates

Sunday Jan 17, 2016 #

12 PM

Orienteering 37:24 [1] 2.06 km (18:10 / km) +75m 15:22 / km
shoes: Inov8 Roclite

Saturday Jan 16, 2016 #

11 AM

Running Warm-up 2:11 [3] 2.24 km (59 / km) +34m 54 / km
shoes: Brooks 7 2015 Navy

1 PM

Running Warm-up 20:19 [3] 2.37 km (8:35 / km) +23m 8:11 / km
shoes: Integrator 2015

Running race 32:05 intensity: (6 @1) + (11 @2) + (14 @3) + (47 @4) + (30:47 @5) 8.28 km (3:52 / km) +122m 3:36 / km
ahr:171 max:179 shoes: Integrator 2015

East District Cross Country

laps
10.34
10.50
10.46

70th - 5th Vet, Will came past last lap.

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