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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Mar 24:

activity # timemileskm+m
  Orienteering3 2:40:41 13.57(11:50) 21.84(7:21) 621
  Running Road / Track2 1:13:30 7.67(9:35) 12.34(5:57) 199
  Running1 58:10 5.89(9:52) 9.48(6:08) 140
  Intervals1 57:16 4.53(12:39) 7.29(7:51) 240
  Running Warm-up3 54:55 2.98(18:25) 4.8(11:26) 197
  Gym1 28:07 0.11(4:12:47) 0.18(2:37:05)
  Swimming1 18:20 0.52(35:07) 0.84(21:50)
  Running Terrain1 4:57 0.39(12:35) 0.63(7:49)
  Total9 7:35:56 35.67(12:47) 57.4(7:57) 1397
  [1-5]9 7:27:27

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MoTuWeThFrSaSu

Sunday Mar 24 #

11 AM

Running Warm-up 17:24 intensity: (1:19 @1) + (8:19 @2) + (7:27 @3) + (19 @4) 1.51 km (11:33 / km) +105m 8:34 / km
ahr:116 max:148 shoes: VJ i-rock 2018

Orienteering 1:12:54 intensity: (19 @2) + (10:13 @3) + (28:08 @4) + (34:14 @5) 10.72 km (6:48 / km) +313m 5:56 / km
ahr:155 max:180 shoes: VJ i-rock 2018

72 minutes Black - 13th sroc. Clean on spiking apart from a minute near the end. No fire in the belly today and Achilles sore at the end. Annoyingly lost 3 minutes by poor route choice in woods and slow execution.

Running Terrain 4:57 intensity: (15 @3) + (3:36 @4) + (1:06 @5) 0.63 km (7:49 / km)
ahr:155 max:172 shoes: VJ i-rock 2018

Saturday Mar 23 #

10 AM

Running Warm-up 9:41 intensity: (1:00 @1) + (1:08 @2) + (7:33 @3) 0.85 km (11:28 / km) +60m 8:27 / km
ahr:121 max:134 shoes: VJ i-rock 2018

Orienteering 44:32 intensity: (23 @1) + (1:59 @2) + (8:09 @3) + (22:27 @4) + (11:34 @5) 5.07 km (8:47 / km) +186m 7:25 / km
ahr:148 max:184 shoes: VJ i-rock 2018

black 44min. Fun although frustrated with mistakes. 4 time 1 minute

Running Warm-up 8:29 intensity: (3:33 @1) + (1:29 @2) + (1:19 @3) + (2:02 @4) + (6 @5) 0.44 km (19:27 / km)
ahr:114 max:164 shoes: VJ i-rock 2018

Friday Mar 22 #

7 AM

Gym 28:07 intensity: (6:14 @0) + (21:48 @1) + (5 @2) 0.18 km (2:37:05 / km)
ahr:75 max:107

Thursday Mar 21 #

12 PM

Intervals 57:16 intensity: (2 @0) + (2:33 @1) + (4:45 @2) + (28:32 @3) + (21:24 @4) 7.29 km (7:51 / km) +240m 6:45 / km
ahr:133 max:158 shoes: Ghost 11 Aug 18

Decent set with Jon

1.35, 56
1.34, 55
1.32, 54
1.31, 53

Worked very hard as Jon increased pace on each

Wednesday Mar 20 #

7 AM

Swimming 18:20 [3] 0.84 km (21:50 / km)

6 PM

Running Warm-up 19:21 intensity: (1:10 @0) + (10:23 @1) + (5:58 @2) + (1:19 @3) + (31 @4) 2.01 km (9:37 / km) +32m 8:54 / km
ahr:95 max:147

Orienteering 43:15 intensity: (12 @0) + (6:40 @1) + (12:45 @2) + (2:03 @3) + (6:31 @4) + (15:04 @5) 6.05 km (7:09 / km) +122m 6:30 / km
ahr:133 max:181 shoes: VJ i-rock 2018

South Achray - night - oops missed the smaller loop - meant a puzzling lead before getting caught by GG and Lewis and later youngsters after missing 2nd and 3rd to last.

Tuesday Mar 19 #

5 PM

Running Road / Track 49:30 intensity: (26 @1) + (3:23 @2) + (21:44 @3) + (22:28 @4) + (1:29 @5) 8.26 km (6:00 / km) +178m 5:25 / km
ahr:139 max:166 shoes: Ghost 11 Aug 18

Monday Mar 18 #

7 AM

Running Road / Track 24:00 intensity: (1 @1) + (2:43 @2) + (20:45 @3) + (31 @4) 4.08 km (5:53 / km) +20m 5:44 / km
ahr:124 max:149 shoes: Ghost 11 Aug 18

4 PM

Running 58:10 intensity: (51 @0) + (9:12 @1) + (3:09 @2) + (26:32 @3) + (17:52 @4) + (34 @5) 9.48 km (6:08 / km) +140m 5:43 / km
ahr:127 max:164 shoes: Ghost 11 Aug 18

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