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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Feb 24:

activity # timemileskm+m
  Orienteering3 2:57:06 15.78(11:13) 25.39(6:58) 390
  Running Warm-up2 1:14:20 6.61(11:15) 10.64(6:59) 125
  Running Road / Track2 53:04 6.77(7:50) 10.89(4:52) 26
  Running1 27:17 1.8(15:09) 2.9(9:25) 154
  Gym1 16:02 0.07(3:40:32) 0.12(2:17:02)
  Total5 5:47:49 31.03(11:12) 49.94(6:58) 695
  [1-5]5 5:47:48

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MoTuWeThFrSaSu

Sunday Feb 24 #

12 PM

Running Warm-up 16:18 intensity: (15 @1) + (6:06 @2) + (9:14 @3) + (43 @4) 2.25 km (7:15 / km) +107m 5:51 / km
ahr:122 max:152 shoes: VJ i-rock 2018

Orienteering 58:58 intensity: (1:13 @1) + (4:49 @2) + (9:38 @3) + (30:55 @4) + (12:23 @5) 8.39 km (7:02 / km) +190m 6:19 / km
ahr:146 max:168 shoes: VJ i-rock 2018

SOL Brown 4th - navigated betterthan result. Route choice poor to 2 and 9 and thought I’d finished at last control and sat down for a bit - doh

Running Warm-up 18:23 intensity: (3:16 @1) + (3:00 @2) + (11:12 @3) + (55 @4) 2.23 km (8:14 / km) +14m 7:59 / km
ahr:118 max:148

Running Road / Track 15:54 intensity: (8 @2) + (5:36 @3) + (10:10 @4) 2.87 km (5:32 / km)
ahr:140 max:151

Saturday Feb 23 #

3 PM

Running 27:17 intensity: (1:19 @1) + (11:30 @2) + (10:50 @3) + (3:38 @4) 2.9 km (9:25 / km) +154m 7:26 / km
ahr:123 max:157 shoes: Ghost 11 Aug 18

Leg loosened from the Hilton - Great views from Craigengarrich
6 PM

Running Warm-up 20:53 intensity: (19 @1) + (1:26 @2) + (13:22 @3) + (5:46 @4) 3.4 km (6:08 / km) +4m 6:06 / km
ahr:134 max:153 shoes: VJ i-rock 2018

Pre British Nights warm- up

Orienteering 1:04:58 intensity: (16 @1) + (34 @2) + (5:23 @3) + (23:45 @4) + (35:00 @5) 9.15 km (7:06 / km) +159m 6:32 / km
ahr:157 max:189 shoes: VJ i-rock 2018

British Nights - m45 Champion ;). No big mistakes and picked the right long leg route enough to take victory

Running Warm-up 18:46 intensity: (3:37 @3) + (10:00 @4) + (5:09 @5) 2.76 km (6:48 / km)
ahr:152 max:175 shoes: VJ i-rock 2018

Friday Feb 22 #

7 AM

Running Road / Track 37:10 intensity: (27 @1) + (1:07 @2) + (6:08 @3) + (21:21 @4) + (8:07 @5) 8.02 km (4:38 / km) +26m 4:34 / km
ahr:147 max:169 shoes: Ghost 11 Aug 18

Work run

Gym 16:02 intensity: (12:19 @1) + (3:41 @2) + (2 @3) 0.12 km (2:17:02 / km)
ahr:96 max:120

Wednesday Feb 20 #

6 PM

Orienteering 53:10 intensity: (1 @0) + (3:53 @1) + (2:21 @2) + (10:26 @3) + (5:59 @4) + (30:30 @5) 7.86 km (6:46 / km) +41m 6:36 / km
ahr:150 max:179 shoes: VJ i-rock 2018

Tullieallan - par run, lost time and Duncan / Ross with 5 to go

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