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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Aug 1, 2016:

activity # timemileskm+m
  Orienteering3 4:36:01 16.28(16:57) 26.2(10:32) 893
  Road Biking1 2:35:59 39.2(3:59) 63.08(2:28) 928
  Swimming2 1:16:56 2.24 3.6 17
  Turbo Trainer1 45:07 12.43(3:38) 20.0(2:15)
  Intervals1 41:50 4.99(8:23) 8.02(5:13) 94
  Running Warm-up3 33:54 2.6(13:03) 4.18(8:06) 156
  Total9 10:29:47 77.73 125.1 2088
  [1-5]9 10:29:23

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TuWeThFrSaSuMo

Monday Aug 1, 2016 #

8 AM

Swimming 30:01 [3] 1.7 km (17:38 / km)

Sunday Jul 31, 2016 #

10 AM

Running Warm-up 7:21 intensity: (18 @0) + (3:06 @1) + (1:55 @2) + (2:02 @3) 0.66 km (11:10 / km) +34m 8:53 / km
ahr:105 max:134 shoes: Integrator 2016

Orienteering 2:04:18 intensity: (10 @1) + (10 @2) + (19:43 @3) + (1:44:15 @4) 13.14 km (9:28 / km) +519m 7:54 / km
ahr:145 max:157 shoes: Integrator 2016

Mighty Thistle - as expected it was tough going. Just a case of plodding and keeping going. Very low average HR highlights, general tiredness from Saturday.

Lost 4 to 5 minutes on the long leg by going straight and going AWOL when crossing the river. Much better to have gone round, although it was fun in the woods, feeling wild trying to avoid the bracken.

Spotting and catching Jon helped motivation, even though it felt we where in a go slow race.

Good time from spongey 86.
12 PM

Running Warm-up 9:34 intensity: (6:57 @2) + (2:37 @3) 1.35 km (7:05 / km) +8m 6:52 / km
ahr:117 max:131 shoes: Integrator 2016

Saturday Jul 30, 2016 #

Event: Purple Thistle 2016
 
12 PM

Running Warm-up 12:31 intensity: (5 @0) + (58 @1) + (2:14 @2) + (9:14 @3) 1.69 km (7:24 / km) +114m 5:32 / km
ahr:122 max:134

Orienteering 1:06:05 intensity: (48 @3) + (30:09 @4) + (35:08 @5) 7.41 km (8:55 / km) +231m 7:43 / km
ahr:158 max:171 shoes: Integrator 2016

Middle mightly thistle. Tough middle, enjoyable enough even if I didn't orienteer particularly well. Lost 3 minutes at start and couple in the woods.

Running Warm-up 4:28 intensity: (7 @1) + (3:41 @2) + (40 @3) 0.48 km (9:17 / km)
ahr:114 max:123

3 PM

Road Biking 2:35:59 intensity: (5:00 @1) + (23:08 @2) + (1:18:18 @3) + (49:33 @4) 63.08 km (2:28 / km) +928m 2:18 / km
ahr:130 max:158 shoes: Focus

Awesome ride with Gary and Jon at the end. Balmacara to Skye, down to Ferry at Kylerhea, overtaking a campervan, 6 car mini ferry took us across to the mainland Glenelg. Amazing climb to the top of Scallasaig and then drop down to Shiel Bridge, back along A87, nicely timed for Jon to help with the drag back into the wind.

Top quality route.

Thursday Jul 28, 2016 #

7 PM

Orienteering 1:25:38 intensity: (12:07 @1) + (37:57 @2) + (31:26 @3) + (4:08 @4) 5.66 km (15:09 / km) +144m 13:26 / km
ahr:116 max:146

Wednesday Jul 27, 2016 #

8 AM

Intervals 41:50 intensity: (38 @1) + (3:57 @2) + (27:19 @3) + (3:10 @4) + (6:46 @5) 8.02 km (5:13 / km) +94m 4:56 / km
ahr:135 max:169 shoes: Brooks Ghost 7 2015

3km steady, 2km @ 10km pace, 3km steady

2km 4.07 + 3.34
7 PM

Swimming 1 [0] +13m

Route of boat

Swimming 46:54 [3] 1.9 km (24:41 / km) +4m 24:26 / km

Loch Earn with swim group, very choppy making swimming difficult. struggled early on and just couldn't get into a rhythm, watching Janine swim off into the waves. Got going half way and felt much better.

More to do to get the hang of being in a big bad ass black cold loch

Tuesday Jul 26, 2016 #

6 PM

Turbo Trainer 45:07 intensity: (6:37 @1) + (15:42 @2) + (19:54 @3) + (2:54 @4) 20.0 km (2:15 / km)
ahr:118 max:146

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