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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Nov 5, 2017:

activity # timemileskm+m
  Mountain Biking5 5:28:52 51.8(6:21) 83.37(3:57) 1076
  Turbo Trainer4 2:15:32 47.29(2:52) 76.1(1:47)
  Road Biking1 1:30:35 22.92(3:57) 36.88(2:27) 360
  Gym3 46:13 0.18 0.28
  Swimming1 30:57 0.79(39:21) 1.27(24:27)
  Total12 10:32:09 122.97 197.9 1436

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MoTuWeThFrSaSu

Sunday Nov 5, 2017 #

10 AM

Gym 15:46 [3] 0.23 km (1:07:58 / km)

12 PM

Mountain Biking 1:04:17 intensity: (36:27 @1) + (21:10 @2) + (6:02 @3) + (38 @4) 7.22 km (8:54 / km) +288m 7:25 / km
ahr:100 max:141 shoes: Boardman Pro 29er MTB

Road Biking 1:30:35 intensity: (2:16 @1) + (15:51 @2) + (47:10 @3) + (25:18 @4) 36.88 km (2:27 / km) +360m 2:21 / km
ahr:130 max:151 shoes: Focus

Saturday Nov 4, 2017 #

9 AM

Mountain Biking 1:46:19 intensity: (7:03 @1) + (26:45 @2) + (54:58 @3) + (17:33 @4) 25.83 km (4:07 / km) +638m 3:40 / km
ahr:125 max:148 shoes: Boardman Pro 29er MTB

DHS up Sheriff Muir, Down to Menstrie and back through Bridge of Allan high route via Mine Woods. Enjoyable bit of sunshine.

Friday Nov 3, 2017 #

7 AM

Mountain Biking 1:09:14 intensity: (22 @1) + (2:27 @2) + (58:07 @3) + (8:18 @4) 26.84 km (2:35 / km) +39m 2:34 / km
ahr:133 max:145 shoes: Boardman Pro 29er MTB

Train to Linlithgow and the ride along the canal to work taking in the long loop round Broxburn.
5 PM

Mountain Biking 24:43 [3] 9.15 km (2:42 / km) +39m 2:39 / km
shoes: Boardman Pro 29er MTB

Ride into town for night out. Quicker than any other transport options

Thursday Nov 2, 2017 #

Turbo Trainer 40:32 [4] 24.4 km (1:40 / km)
ahr:141

Watt Bike - Decending Pyramid - Intervals avg Watt 193, felt hard work
8 AM

Gym 15:00 [1]

Hip exercises and stretch

Wednesday Nov 1, 2017 #

8 AM

Gym 15:27 intensity: (14:24 @1) + (1:03 @2) 0.05 km (4:51:31 / km)
ahr:90 max:104

Turbo Trainer 35:00 [3] 18.0 km (1:57 / km)

190 watt average
6 PM

Swimming 16:37 [3] 0.8 km (20:46 / km)

800m time trial

Swimming 14:20 [3] 0.47 km (30:45 / km)

Tuesday Oct 31, 2017 #

Turbo Trainer 30:00 [4] 18.7 km (1:36 / km)

6 PM

Mountain Biking 1:04:19 [3] 14.33 km (4:29 / km) +71m 4:23 / km
shoes: Boardman Pro 29er MTB

Monday Oct 30, 2017 #

11 AM

Turbo Trainer 30:00 [3] 15.0 km (2:00 / km)

Playing around with swift app

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