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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Apr 7:

activity # timemileskm+m
  Orienteering7 5:21:57 25.72(12:31) 41.39(7:47) 329
  Gym3 1:35:26 0.31 0.49
  Running Warm-up2 59:17 4.18(14:11) 6.73(8:49) 21
  Running2 56:27 5.63(10:02) 9.05(6:14) 170
  Swimming2 31:15 0.7(44:37) 1.13(27:44)
  Total10 9:24:22 36.53 58.79 520
  [1-5]10 9:17:20

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Sunday Apr 7 #

12 PM

Orienteering 57:02 intensity: (16 @0) + (4:12 @1) + (19:23 @2) + (27:52 @3) + (5:19 @4) 6.45 km (8:51 / km) +47m 8:32 / km
ahr:121 max:152 shoes: VJ i-rock 2018

Guardamar South - Euan, Jamie and Jase. Really nice mix of low and high viz

Saturday Apr 6 #

10 AM

Running Warm-up 17:35 intensity: (58 @1) + (3:31 @2) + (12:46 @3) + (20 @4) 1.89 km (9:18 / km)
ahr:122 max:145 shoes: VJ i-rock 2018

Orienteering 36:24 intensity: (14 @1) + (23 @2) + (38 @3) + (9:07 @4) + (26:02 @5) 4.78 km (7:37 / km) +207m 6:15 / km
ahr:162 max:174 shoes: VJ i-rock 2018

Honduras WRE Middle. 4th 1:52 down on Jase, 3 on the winner. Always going to be difficult holding Jase off starting just 2 minutes behind. Got #1ok then missed #2 by 2 minutes wrong attackpoint of a man made crag before heading into green. Jase also missed so didn’t catch. Lost another 40 at #4 a man made gully and 30 at 6. At which point Jase had caught. We then ran round together, just in front at the end.

Running Warm-up 9:11 intensity: (55 @1) + (6:10 @2) + (2:06 @3) 0.96 km (9:36 / km)
ahr:114 max:128 shoes: VJ i-rock 2018

4 PM

Running Warm-up 26:20 intensity: (11:04 @1) + (5:38 @2) + (9:38 @3) 2.79 km (9:27 / km) +21m 9:06 / km
ahr:108 max:136 shoes: Brooks Launch 2017

Orienteering 16:24 intensity: (10 @2) + (15 @3) + (3:44 @4) + (12:15 @5) 3.07 km (5:21 / km) +33m 5:05 / km
ahr:163 max:177 shoes: Brooks Launch 2017

Sprint - m45 Requena - 4th 1.30 down. Jase 28 secs in front in 3rd. Lost 12 sec each on 3 and 4 by going slow way in behind a hedge. Lost 35 at #9 bottom of top northern stairs (confusing!).

Otherwise ok and fun run round old town. Painful to get larded twice in one day ;)

Running Warm-up 6:11 intensity: (1 @1) + (25 @2) + (5:45 @3) 1.09 km (5:40 / km)
ahr:130 max:139 shoes: Brooks Launch 2017

Friday Apr 5 #

7 AM

Orienteering 1:08:33 intensity: (2:53 @1) + (18:37 @2) + (39:51 @3) + (7:12 @4) 7.86 km (8:43 / km) +14m 8:39 / km
ahr:125 max:154 shoes: VJ i-rock 2018

Morning revisit of Guardamar with Jase and Jamie. Tougher course than yesterday multiple crossing of main sandy ridge
5 PM

Orienteering 31:18 intensity: (31 @1) + (1:12 @2) + (9:21 @3) + (19:14 @4) + (1:00 @5) 4.59 km (6:50 / km) +16m 6:42 / km
ahr:142 max:168 shoes: Brooks Launch 2017

Sneaked a double session to the North of Guardamar. This time map with paths and 1:10k so nicely getting use to the scale tomorrow.

Gym 14:00 intensity: (13:16 @1) + (12 @2) + (32 @3) 0.28 km (50:22 / km)
ahr:79 max:135

Thursday Apr 4 #

7 AM

Orienteering 1:02:00 intensity: (3:24 @1) + (16:03 @2) + (35:10 @3) + (7:23 @4) 7.45 km (8:19 / km)
ahr:125 max:156 shoes: VJ i-rock 2018

Guardamar Norte - run out and then taking it in turns session with Jamie and Jase. Really good tricky orienteering which generally we were getting it right

Swimming 13:26 [3] 0.33 km (41:05 / km)

Out to try the sea with Janine - very choppy so we didn’t last long

Gym 51:26 intensity: (6:44 @0) + (41:14 @1) + (3:28 @2) 0.22 km (3:58:07 / km)
ahr:83 max:111

Pilates - Spanish style - everything possible you can do with a roller
3 PM

Orienteering 50:16 intensity: (55 @1) + (5:55 @2) + (40:46 @3) + (2:40 @4) 7.2 km (6:59 / km) +13m 6:55 / km
ahr:129 max:146 shoes: VJ i-rock 2018

Run along the beach south and then re-ran some legs from morning session

Tuesday Apr 2 #

7 AM

Swimming 17:49 [3] 0.8 km (22:16 / km)

6 PM

Running 47:17 intensity: (2 @0) + (17 @1) + (15 @2) + (6:04 @3) + (30:20 @4) + (10:19 @5) 7.74 km (6:07 / km) +170m 5:30 / km
ahr:152 max:171 shoes: Brooks Launch 2017

Steady run with Jamie from house down to Kier

Monday Apr 1 #

6 PM

Running 9:10 intensity: (19 @1) + (1:27 @2) + (7:10 @3) + (14 @4) 1.31 km (6:59 / km)
ahr:124 max:140

Gym 30:00 [3]

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