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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Mar 31:

activity # timemileskm+m
  Orienteering2 3:00:55 13.3(13:36) 21.4(8:27) 979
  Gym1 1:11:44 1.61(44:33) 2.59(27:41)
  Running1 1:04:39 7.46(8:40) 12.0(5:23) 150
  Intervals1 50:13 4.34(11:34) 6.99(7:11) 254
  Running Road / Track1 40:03 4.69(8:33) 7.54(5:19) 149
  Running Warm-up2 36:10 2.12(17:02) 3.42(10:35) 164
  Swimming1 18:37 0.5(37:27) 0.8(23:16)
  Total8 7:42:21 34.02(13:35) 54.75(8:27) 1696
  [1-5]8 7:12:57

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MoTuWeThFrSaSu

Sunday Mar 31 #

8 AM

Running Warm-up 22:26 intensity: (24 @1) + (8:20 @2) + (9:02 @3) + (4:40 @4) 2.44 km (9:11 / km) +33m 8:36 / km
ahr:125 max:156

11 AM

Running Warm-up 13:44 intensity: (41 @1) + (4:19 @2) + (4:45 @3) + (3:59 @4) 0.98 km (14:03 / km) +131m 8:26 / km
ahr:126 max:159

Orienteering 1:09:11 intensity: (30 @1) + (4 @2) + (29 @3) + (38:26 @4) + (29:42 @5) 10.39 km (6:40 / km) +395m 5:36 / km
ahr:157 max:176

Saturday Mar 30 #

2 PM

Orienteering 1:51:44 intensity: (42 @1) + (10:28 @2) + (48:12 @3) + (36:42 @4) + (15:40 @5) 11.02 km (10:09 / km) +585m 8:01 / km
ahr:141 max:183

Friday Mar 29 #

7 AM

Swimming 18:37 [3] 0.8 km (23:16 / km)

Thursday Mar 28 #

7 AM

Running Road / Track 40:03 intensity: (20 @1) + (1:22 @2) + (16:56 @3) + (21:22 @4) + (3 @5) 7.54 km (5:19 / km) +149m 4:50 / km
ahr:138 max:160

5 PM

Intervals 50:13 intensity: (1:08 @1) + (13:42 @2) + (35:17 @3) + (6 @4) 6.99 km (7:11 / km) +254m 6:05 / km
ahr:122 max:146 shoes: Brooks Launch 2017

Good conditions but very pleased with timed

1:35, 0:44
1:31, 0:45
1:30, 0:44
1:27, 0:44

1:31 avg for long hill, getting close to Jons 2011 session

Tuesday Mar 26 #

5 PM

Running 1:04:39 intensity: (1:15 @1) + (13:24 @2) + (37:22 @3) + (12:38 @4) 12.0 km (5:23 / km) +150m 5:04 / km
ahr:128 max:152 shoes: Ghost 11 Aug 18

Run up to Ashfield and then back road through Dunblane and climb up though golf course.

No gps, which explains when building pace up on the road I was doing over 6mks. Watch was just counting steps and not adjusting for increased stride length.

Added a bit to adjust for under reporting

Achilles complaining, felt pretty sluggish.

Monday Mar 25 #

6 PM

Gym 1:11:44 intensity: (29:24 @0) + (30:45 @1) + (5:56 @2) + (3:55 @3) + (1:44 @4) 2.59 km (27:41 / km)
ahr:79 max:158 shoes: Ghost 11 Aug 18

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