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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Apr 29, 2018:

activity # timemileskm+m
  Road Biking2 2:46:24 46.62(3:34) 75.03(2:13) 779
  Mountain Biking1 47:21 3.75(12:38) 6.03(7:51) 162
  Gym1 20:47 0.35(58:41) 0.57(36:28)
  Running Terrain1 15:11 1.22(12:28) 1.96(7:45) 78
  Orienteering2 13:51 1.76(7:51) 2.84(4:53) 60
  Total6 4:23:34 53.71(4:54) 86.43(3:03) 1079
  [1-5]6 4:22:45

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MoTuWeThFrSaSu

Sunday Apr 29, 2018 #

10 AM

Mountain Biking 47:21 intensity: (49 @0) + (4:12 @1) + (35:03 @2) + (7:02 @3) + (15 @4) 6.03 km (7:51 / km) +162m 6:55 / km
ahr:111 max:155

Saturday Apr 28, 2018 #

10 AM

Road Biking 1:16:15 intensity: (25 @1) + (6:51 @2) + (19:47 @3) + (48:24 @4) + (48 @5) 32.92 km (2:19 / km) +432m 2:10 / km
ahr:139 max:165

1 PM

Running Terrain 15:11 intensity: (2:15 @2) + (3:04 @3) + (9:52 @4) 1.96 km (7:45 / km) +78m 6:28 / km
ahr:138 max:156

Orienteering 8:33 intensity: (13 @3) + (2:22 @4) + (5:58 @5) 1.83 km (4:40 / km) +60m 4:01 / km
ahr:176 max:204

Friday Apr 27, 2018 #

7 AM

Orienteering 5:18 intensity: (4:07 @1) + (1:11 @2) 1.01 km (5:16 / km)
ahr:91 max:109

Thursday Apr 26, 2018 #

Note

Physio referral - felt like she knew what she was doing with good mechanical assessment - focus initially on lower back above SI joint. 4 exercises lying front down for 5 minutes!, back raise stretches, cat/dog stretch, back twist stretch.

Wednesday Apr 25, 2018 #

6 PM

Road Biking 1:30:09 intensity: (3:37 @1) + (1:27 @2) + (16:41 @3) + (1:08:24 @4) 42.11 km (2:08 / km) +348m 2:03 / km
ahr:142 max:159 shoes: Focus

Shower dodging - kept the pace up easy in initial tail wind, tougher on way back (as always!). Couple of minutes down on PB.

Time a little over wheelchair marathon world record, but quick enough to win London! Those guys shift.

Monday Apr 23, 2018 #

7 PM

Gym 20:47 intensity: (6:08 @1) + (10:48 @2) + (3:25 @3) + (26 @4) 0.57 km (36:28 / km)
ahr:107 max:148

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