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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Aug 20, 2017:

activity # timemileskm+m
  Road Biking3 2:25:49 41.49(3:31) 66.78(2:11) 740
  Running Road / Track2 2:09:26 16.18(8:00) 26.04(4:58) 375
  Swimming2 54:44 1.55(35:14) 2.5(21:54)
  Orienteering1 39:03 5.46(7:09) 8.79(4:26) 80
  Turbo Trainer1 35:47 9.82(3:39) 15.8(2:16)
  Running Warm-up1 9:14 0.62(14:58) 0.99(9:18) 33
  Total9 6:54:03 75.13(5:31) 120.91(3:25) 1228
  [1-5]9 6:53:49

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MoTuWeThFrSaSu

Sunday Aug 20, 2017 #

11 AM

Running Warm-up 9:14 intensity: (4:51 @1) + (3:34 @2) + (49 @3) 0.99 km (9:18 / km) +33m 7:58 / km
ahr:101 max:129 shoes: Brooks Ghost 9 2017

Orienteering 39:03 intensity: (10 @1) + (19 @2) + (48 @3) + (10:05 @4) + (27:41 @5) 8.79 km (4:26 / km) +80m 4:15 / km
ahr:162 max:175 shoes: Brooks Ghost 9 2017

Soul Cumbernauld - 1st on vets minute ahead of Jon H. Just under 1 minute of mistakes

Enjoyed a good thrash out, on straight forward urban
4 PM

Road Biking 27:05 [3] 13.65 km (1:59 / km) +111m 1:54 / km
shoes: Focus

Trying out new aerobars Gary fitted, back from hillside. Seemed to fit well and didn't take long to get balance sorted. decent average speed.
C • Areobars 2

Saturday Aug 19, 2017 #

10 AM

Running Road / Track 1:20:50 intensity: (1:12 @1) + (1:43 @2) + (42:33 @3) + (35:16 @4) + (6 @5) 15.46 km (5:14 / km) +303m 4:46 / km
ahr:137 max:161 shoes: Brooks Ghost 9 2017

Dunblane HS over to Sherriffmuir and back to Braco. Shame the path to the monument is always scanky, once up there very nice.

Had planned to go in terrain but hip / quad feeling fragile. Biking having an impact on running at the moment.
C • Go a different way! 2

Friday Aug 18, 2017 #

6 PM

Road Biking 1:00:13 intensity: (14 @0) + (1:49 @1) + (9:37 @2) + (36:41 @3) + (11:52 @4) 27.42 km (2:12 / km) +318m 2:05 / km
ahr:129 max:145 shoes: Focus

20 seconds off pb with steady start and breezy

Thursday Aug 17, 2017 #

7 AM

Running Road / Track 48:36 intensity: (37 @1) + (17 @2) + (2:25 @3) + (42:04 @4) + (3:13 @5) 10.59 km (4:35 / km) +72m 4:26 / km
ahr:150 max:164 shoes: Brooks Ghost 9 2017

Cammo 10km time trial route with an extra 600m added. Felt tough but turns out this was fastest pace for the route so not all bad.

Wednesday Aug 16, 2017 #

7 AM

Swimming 21:50 [3] 1.0 km (21:50 / km)

1km lane swim

Tuesday Aug 15, 2017 #

7 AM

Turbo Trainer 35:47 intensity: (5:49 @1) + (1:03 @2) + (13:16 @3) + (15:39 @4) 15.8 km (2:16 / km)
ahr:128 max:158

215 avg watt - watt bike, 1km brik run
7 PM

Road Biking 58:31 intensity: (3:08 @1) + (5:39 @2) + (33:01 @3) + (16:43 @4) 25.71 km (2:17 / km) +312m 2:09 / km
ahr:131 max:153 shoes: Focus

Sheriff Muir Dunblane route

Monday Aug 14, 2017 #

7 AM

Swimming 32:54 [3] 1.5 km (21:56 / km)

1.5 km time trial

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