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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Mar 3:

activity # timemileskm+m
  Orienteering3 3:20:54 12.45(16:08) 20.03(10:02) 598
  Intervals2 1:42:59 9.33(11:03) 15.01(6:52) 355
  Running Road / Track3 1:39:13 10.4(9:33) 16.73(5:56) 123
  Gym2 1:16:45 0.65(1:57:11) 1.05(1:12:49)
  Swimming1 24:05 0.62(38:46) 1.0(24:05)
  Total10 8:23:56 33.45(15:04) 53.83(9:22) 1076
  [1-5]10 7:51:16

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MoTuWeThFrSaSu

Sunday Mar 3 #

12 PM

Orienteering 28:18 intensity: (13 @1) + (3:33 @2) + (21:09 @3) + (3:23 @4) 3.0 km (9:26 / km) +17m 9:11 / km
ahr:129 max:159 shoes: Brooks Launch 2017

Dunblane West - control collecting
3 PM

Orienteering 45:52 intensity: (11:16 @1) + (14:58 @2) + (19:27 @3) + (11 @4) 5.0 km (9:10 / km) +85m 8:27 / km
ahr:112 max:146 shoes: VJ i-rock 2018

Checking Barr Wood - hanging

Saturday Mar 2 #

12 PM

Orienteering 2:06:44 intensity: (57 @0) + (11:15 @1) + (40:49 @2) + (46:16 @3) + (26:50 @4) + (37 @5) 12.03 km (10:32 / km) +496m 8:44 / km
ahr:124 max:165 shoes: VJ i-rock 2018

Birnam - check out

Friday Mar 1 #

7 AM

Gym 21:41 intensity: (5:36 @0) + (16:03 @1) + (2 @3) 0.12 km (2:54:52 / km)
ahr:76 max:93

Thursday Feb 28 #

5 PM

Intervals 58:13 intensity: (16 @1) + (27 @2) + (8:14 @3) + (46:14 @4) + (3:02 @5) 8.0 km (7:17 / km) +217m 6:25 / km
ahr:147 max:170 shoes: Brooks Launch 2017

Restart of Uni Hill reps with Jon.

Please with pace for first session back...until Jon shared his 2011 monster 5 rep session from 2011, all under 1:32 and 0:52

For the record

1.43, 0:56
1.40, 0:56
1:34, 0:55

target has been set


Wednesday Feb 27 #

7 AM

Swimming 24:05 [3] 1.0 km (24:05 / km)

6 PM

Intervals 44:46 intensity: (5 @0) + (19 @1) + (9 @2) + (1:14 @3) + (20:26 @4) + (22:33 @5) 7.01 km (6:23 / km) +138m 5:49 / km
ahr:157 max:175 shoes: Brooks Launch 2017

Hill reps between tees and holes on Dunblane golf course and then had to bail to road as too dark. 9 reps. Jamie kicked butt on first 3 and then the old legs got going.

Tuesday Feb 26 #

5 PM

Running Road / Track 54:32 intensity: (45 @1) + (1:09 @2) + (5:17 @3) + (27:31 @4) + (19:50 @5) 8.9 km (6:08 / km) +96m 5:49 / km
ahr:152 max:172 shoes: Ghost 11 Aug 18

What a total find. Gem of a route to Ochtertyre estate west of Crieff. Glass like Monzievaird Loch, great views and nice woodland.

Could do an ok night race

Monday Feb 25 #

7 AM

Running Road / Track 27:31 intensity: (38 @1) + (5:19 @2) + (21:32 @3) + (2 @4) 5.18 km (5:19 / km)
ahr:124 max:140 shoes: Ghost 11 Aug 18

No parking so run to office
5 PM

Running Road / Track 17:10 intensity: (20 @1) + (2:58 @2) + (13:52 @3) 2.65 km (6:28 / km) +28m 6:09 / km
ahr:122 max:133 shoes: Ghost 11 Aug 18

Run back

Gym 55:04 intensity: (26:02 @0) + (22:10 @1) + (4:30 @2) + (2:22 @3) 0.93 km (59:13 / km)
ahr:73 max:133

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