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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Dec 31, 2017:

activity # timemileskm+m
  Mountain Biking2 3:46:46 37.53(6:03) 60.4(3:45) 1086
  Swimming3 1:27:26 1.97(44:19) 3.18(27:32)
  Turbo Trainer2 1:05:13 18.64(3:30) 30.0(2:10)
  Walk1 1:02:15 2.54(24:30) 4.09(15:14) 39
  Running1 53:38 3.98(13:29) 6.4(8:22) 245
  Orienteering1 39:36 1.96(20:12) 3.16(12:33) 127
  Running Warm-up1 31:41 1.35(23:32) 2.17(14:37) 10
  Running Road / Track1 29:05 2.38(12:13) 3.83(7:36) 37
  Gym2 20:00
  Total10 10:15:40 70.35 113.22 1545
  [1-5]10 10:15:34

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MoTuWeThFrSaSu

Saturday Dec 30, 2017 #

10 AM

Swimming 29:45 [3] 1.35 km (22:02 / km)

Swim at the Peak

Friday Dec 29, 2017 #

11 AM

Turbo Trainer 33:09 intensity: (5 @0) + (4:45 @1) + (22:26 @2) + (5:53 @3) 15.0 km (2:13 / km)
ahr:111 max:131 shoes: Focus

Gym 10:00 [1]

Exercises
3 PM

Running Road / Track 29:05 intensity: (1:59 @1) + (12:17 @2) + (6:34 @3) + (8:15 @4) 3.83 km (7:36 / km) +37m 7:15 / km
ahr:124 max:147 shoes: Integrator 2017

Jog in the snow - glute feeling sore

Thursday Dec 28, 2017 #

12 PM

Mountain Biking 2:09:32 intensity: (3:19 @1) + (43:46 @2) + (1:14:48 @3) + (7:25 @4) + (14 @5) 35.23 km (3:41 / km) +656m 3:22 / km
ahr:123 max:172 shoes: Boardman Pro 29er MTB

Enjoyable ride out to Drummond Woods and round the back of Torlum Hill
5 PM

Swimming 27:50 [3] 1.23 km (22:43 / km)

Lane swimming with Jamie at the Peak - lane to ourselves

Wednesday Dec 27, 2017 #

10 AM

Swimming 29:51 [1] 0.6 km (49:45 / km)

Lane swimming closed as swim club booked so a leisure swim

Gym 10:00 [1]

Exercises
2 PM

Orienteering 39:36 [2] 3.16 km (12:33 / km) +127m 10:27 / km
ahr:145 max:190

Slow jog walk with map picking up a few controls on kinoull hr not right on new garmin

Tuesday Dec 26, 2017 #

11 AM

Walk 1:02:15 intensity: (41:00 @1) + (21:15 @2) 4.09 km (15:14 / km) +39m 14:32 / km
ahr:97 max:118

Mountain Biking 1:37:14 intensity: (49 @1) + (13:13 @2) + (1:04:00 @3) + (18:51 @4) + (21 @5) 25.17 km (3:52 / km) +431m 3:33 / km
ahr:130 max:164 shoes: Boardman Pro 29er MTB

Monday Dec 25, 2017 #

8 AM

Turbo Trainer 32:04 intensity: (1:51 @1) + (17:59 @2) + (11:57 @3) + (17 @4) 15.0 km (2:08 / km)
ahr:117 max:140 shoes: Focus

Running 53:38 intensity: (3:34 @2) + (29:25 @3) + (16:55 @4) + (3:44 @5) 6.4 km (8:22 / km) +245m 7:02 / km
ahr:128 max:172 shoes: Inov8 Roclite

Run up Dumyat -still injured but loved running
1 PM

Running Warm-up 31:41 intensity: (1 @0) + (13:14 @1) + (12:14 @2) + (5:39 @3) + (33 @4) 2.17 km (14:37 / km) +10m 14:17 / km
ahr:105 max:148

Coaching Jamie

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