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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Sep 24, 2017:

activity # timemileskm+m
  Orienteering3 2:23:33 12.37(11:36) 19.91(7:13) 292
  Running Road / Track2 1:03:50 7.3(8:44) 11.75(5:26) 111
  Gym4 53:58 0.3 0.48
  Running Warm-up2 53:21 3.94(13:33) 6.34(8:25) 24
  Running Terrain1 50:02 4.37(11:27) 7.03(7:07) 309
  Swimming2 38:35 1.12(34:32) 1.8(21:28)
  Turbo Trainer1 36:00 13.67(2:38) 22.0(1:38)
  Total10 7:19:19 43.07 69.32 736
  [1-5]10 7:19:15

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MoTuWeThFrSaSu

Sunday Sep 24, 2017 #

9 AM

Running Warm-up 16:38 intensity: (2:01 @1) + (4:44 @2) + (9:32 @3) + (21 @4) 2.5 km (6:39 / km) +4m 6:36 / km
ahr:118 max:141 shoes: Integrator 2017

Orienteering 1:21:59 intensity: (1 @1) + (10 @2) + (1:00 @3) + (39:59 @4) + (40:49 @5) 10.43 km (7:52 / km) +225m 7:06 / km
ahr:158 max:170 shoes: Integrator 2017

VHI individual inshriach. 4th 40 7th on course. 81 vs nick on 71. Par position behind Nick, Godders, Archer but pretty poor run.

#3 in the grid - 2 unnecessary minutes
#7 30 seconds picking up wrong path to the crag
#8 2 minutes not able to work out boulder on the stream
#9 20 seconds trying to spot depression
#15 2 min 30 miss read hill for depression and so struggling to make everything fit
#19 1 minute too far left and couldn't find the track
8 minutes 20 - mistakes half based on misreading the map

Speed in terrain was much better than I had thought.

Running Warm-up 5:46 intensity: (58 @1) + (1:11 @2) + (3:37 @3) 0.56 km (10:17 / km) +14m 9:07 / km
ahr:117 max:128 shoes: Integrator 2017

Saturday Sep 23, 2017 #

10 AM

Running Warm-up 30:57 [2] 3.28 km (9:27 / km) +6m 9:22 / km
shoes: Integrator 2017

Orienteering 36:47 [5] 5.86 km (6:17 / km) +65m 5:57 / km
shoes: Integrator 2017

VHI Relays - out joint first with godders back second - 2 minutes of mistakes, good enough
3 PM

Orienteering 24:47 [3] 3.62 km (6:51 / km) +2m 6:50 / km
shoes: Brooks Ghost 9 2017

Jog round urban race - aviemore

Thursday Sep 21, 2017 #

Gym 10:00 [1]

Rolling and stretching - feeling a little more agile and hip less troublesome

Turbo Trainer 36:00 [4] 22.0 km (1:38 / km)
ahr:131

Watt bike intervals at the gym - hard efforts
8 AM

Gym 10:24 intensity: (8:38 @1) + (1:46 @2) 0.04 km (4:48:53 / km)
ahr:93 max:110

Wednesday Sep 20, 2017 #

7 AM

Swimming 20:55 [3] 1.0 km (20:55 / km)

6 PM

Running Road / Track 27:44 intensity: (4 @0) + (19 @1) + (10:49 @2) + (7:22 @3) + (9:10 @4) 5.01 km (5:32 / km) +54m 5:15 / km
ahr:129 max:153

Tuesday Sep 19, 2017 #

7 AM

Running Road / Track 36:06 intensity: (2:33 @1) + (55 @2) + (27:58 @3) + (4:40 @4) 6.75 km (5:21 / km) +57m 5:08 / km
ahr:129 max:146 shoes: Brooks Launch 2017

Gentle recovery session

Gym 13:57 intensity: (13:53 @1) + (4 @2) 0.08 km (2:58:51 / km)
ahr:87 max:101

6 PM

Running Terrain 50:02 intensity: (4:07 @2) + (32:54 @3) + (13:01 @4) 7.03 km (7:07 / km) +309m 5:50 / km
ahr:133 max:156 shoes: Inov8 Roclite

Torlum hill - loved it
C • Torlum Hill 3

Monday Sep 18, 2017 #

7 AM

Gym 19:37 [1] 0.37 km (53:01 / km)

Quick gym session and then swim

Swimming 17:40 [3] 0.8 km (22:08 / km)

Easy session - focussing on not lifting head

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