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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Apr 14:

activity # timemileskm+m
  Orienteering7 7:20:49 36.88(11:57) 59.35(7:26) 577
  Gym2 1:32:44 0.23(6:35:52) 0.38(4:05:59)
  Running Warm-up4 49:56 4.17(11:58) 6.72(7:26) 36
  Running Road / Track1 29:33 2.84(10:23) 4.58(6:27) 19
  Swimming1 20:26 0.47(43:23) 0.76(26:57)
  Total9 10:33:28 44.6(14:12) 71.78(8:49) 631
  [1-5]9 10:33:13

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MoTuWeThFrSaSu

Sunday Apr 14 #

12 PM

Running Warm-up 20:39 intensity: (2:08 @1) + (4:07 @2) + (8:32 @3) + (5:52 @4) 3.13 km (6:35 / km) +36m 6:14 / km
ahr:127 max:158

Orienteering 1:12:18 intensity: (5 @1) + (17 @2) + (27 @3) + (31:46 @4) + (39:43 @5) 10.73 km (6:44 / km) +488m 5:29 / km
ahr:158 max:171

Saturday Apr 13 #

12 PM

Running Warm-up 16:23 intensity: (1 @0) + (1:04 @1) + (1:40 @2) + (8:03 @3) + (5:09 @4) + (26 @5) 2.14 km (7:40 / km)
ahr:132 max:164

Orienteering 29:51 intensity: (15 @1) + (12 @2) + (3:27 @3) + (17:34 @4) + (8:23 @5) 6.0 km (4:58 / km) +15m 4:55 / km
ahr:152 max:173

5 PM

Running Warm-up 5:06 intensity: (13 @0) + (1:14 @1) + (32 @2) + (3:07 @3) 0.45 km (11:20 / km)
ahr:111 max:136

Orienteering 17:37 intensity: (35 @2) + (11:52 @3) + (5:10 @4) 3.8 km (4:38 / km) +14m 4:33 / km
ahr:135 max:154

Thursday Apr 11 #

10 AM

Running Warm-up 7:48 intensity: (1:03 @1) + (4:36 @2) + (1:56 @3) + (13 @4) 1.0 km (7:50 / km)
ahr:113 max:151

Swimming 20:26 [3] 0.76 km (26:57 / km)

12 PM

Orienteering 1:00:42 intensity: (1:44 @1) + (9:34 @2) + (19:14 @3) + (19:30 @4) + (10:40 @5) 7.7 km (7:53 / km) +41m 7:41 / km
ahr:138 max:170

Wednesday Apr 10 #

9 AM

Gym 44:34 intensity: (40:00 @1) + (1:07 @2) + (3:22 @3) + (5 @4) 0.16 km (4:47:32 / km)
ahr:69 max:141

Pilates

Orienteering 51:01 intensity: (5:21 @1) + (22:41 @2) + (21:56 @3) + (1:03 @4) 4.75 km (10:45 / km)
ahr:116 max:155 shoes: VJ i-rock 2018

Back on Guardamar control hanging with Pete.

Orienteering 32:55 intensity: (1:35 @1) + (2:20 @2) + (18:49 @3) + (9:46 @4) + (25 @5) 4.73 km (6:58 / km) +6m 6:55 / km
ahr:132 max:164 shoes: VJ i-rock 2018

Guardamar contour only long legs with Pete. Recent map and all the ground shapes making sense.

Tuesday Apr 9 #

8 AM

Orienteering 1:42:13 intensity: (53 @1) + (9:01 @2) + (50:29 @3) + (31:08 @4) + (10:42 @5) 12.26 km (8:20 / km) +13m 8:18 / km
ahr:138 max:191 shoes: VJ i-rock 2018

Covered 73 of the 100 control training course on Guardamar. Lost count of crossings of the large ridge. Gin head early on and Jase more on it, tired later.

Monday Apr 8 #

8 AM

Orienteering 1:14:12 intensity: (2:06 @1) + (8:02 @2) + (47:01 @3) + (17:00 @4) + (3 @5) 9.38 km (7:55 / km)
ahr:132 max:163 shoes: VJ i-rock 2018

Used an older contour only map of Guardamar Initially ok but when we went onto longer legs it got very tricky. Think this map was pre lidar as incredibly difficult to make out features and as a result got very lost a couple of times.

Lost Jase after #5 as he went awol far too short and decided to do a shorter session.

Gym 48:10 intensity: (44:00 @1) + (3:04 @2) + (1:06 @3) 0.22 km (3:36:58 / km)
ahr:80 max:138

6 PM

Running Road / Track 29:33 intensity: (1 @0) + (28 @1) + (20:36 @2) + (8:24 @3) + (4 @4) 4.58 km (6:27 / km) +19m 6:20 / km
ahr:114 max:149

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