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Training Log Archive: Roger G

In the 7 days ending Feb 11:

activity # timemileskm+m
  Mountain Biking2 2:00:45 11.29(10:42) 18.17(6:39) 521
  Gym4 1:36:55 1.29 2.08
  Orienteering2 1:06:42 5.77(11:34) 9.28(7:11) 300
  Turbo Trainer1 30:01 11.5(2:37) 18.5(1:37)
  Swimming1 27:31 0.75(36:54) 1.2(22:56)
  Running Warm-up1 17:59 1.12(16:00) 1.81(9:56) 5
  Running Road / Track1 17:12 1.55(11:05) 2.5(6:53) 6
  Total10 6:17:05 33.27 53.54 831
  [1-5]10 6:02:51

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MoTuWeThFrSaSu

Sunday Feb 11 #

11 AM

Running Warm-up 13:39 intensity: (15 @1) + (1:11 @2) + (3:11 @3) + (7:25 @4) + (1:37 @5) 1.35 km (10:07 / km) +4m 9:59 / km
ahr:142 max:169 shoes: Falcon 2017

Steady warm up with Jamie

Orienteering 33:49 intensity: (13 @2) + (7:24 @3) + (14:47 @4) + (11:25 @5) 5.31 km (6:22 / km) +79m 5:56 / km
ahr:151 max:172 shoes: Falcon 2017

Sosol Pollok park. Green. Shadowed Jamie (until he was happy he wasn’t going to be ripped apart by a dog) and then ran on. Only just beat w16 Racheal Brown. Could feel hip at end but not too bad.

Muddy and vegetated - not great tbh

Running Warm-up 4:20 intensity: (2:58 @2) + (1:08 @3) + (14 @4) 0.46 km (9:25 / km) +1m 9:19 / km
ahr:118 max:142

Saturday Feb 10 #

12 PM

Mountain Biking 1:20:24 intensity: (20 @0) + (17:48 @1) + (58:23 @2) + (3:53 @3) 11.07 km (7:16 / km) +249m 6:32 / km
ahr:106 max:133 (sick)

Feeling a bit better, but took the ride at Carron Valley very steady with Jamie - couple of loops
7 PM

Gym 27:51 intensity: (12:37 @1) + (6:04 @2) + (5:44 @3) + (3:26 @4) 1.38 km (20:08 / km)
ahr:107 max:158

CLS gym and strength

Friday Feb 9 #

9 PM

Running Road / Track 17:12 intensity: (56 @1) + (1:06 @2) + (14:07 @3) + (1:03 @4) 2.5 km (6:53 / km) +6m 6:49 / km
ahr:126 max:150 (sick) shoes: Brooks Ghost 9 2017

Gentle jog given cold around Braco - keeping to recovery plan

Gym 10:00 [1]

Exercises

Thursday Feb 8 #

7 AM

Gym 25:01 intensity: (8 @0) + (20:42 @1) + (4:11 @2) 0.28 km (1:30:19 / km)
ahr:92 max:113 (sick)

Gentle session - cold coming :(

Wednesday Feb 7 #

7 AM

Turbo Trainer 30:01 intensity: (2:06 @2) + (7:47 @3) + (19:28 @4) + (40 @5) 18.5 km (1:37 / km)
ahr:143 max:162

Watt bike avg 200
6 PM

Orienteering 32:53 intensity: (55 @0) + (1:55 @1) + (1:05 @2) + (1:43 @3) + (12:41 @4) + (14:34 @5) 3.97 km (8:17 / km) +221m 6:28 / km
ahr:150 max:174

Tuesday Feb 6 #

4 PM

Mountain Biking 40:21 intensity: (43 @1) + (11:14 @2) + (22:29 @3) + (5:55 @4) 7.1 km (5:41 / km) +272m 4:46 / km
ahr:127 max:155

Monday Feb 5 #

7 AM

Swimming 27:31 [3] 1.2 km (22:56 / km)

7 PM

Gym 34:03 intensity: (12:51 @0) + (19:08 @1) + (40 @2) + (1:24 @3) 0.42 km (1:20:53 / km)
ahr:76 max:136

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