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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Apr 21:

activity # timemileskm+m
  Orienteering3 2:00:28 13.83(8:43) 22.26(5:25) 328
  Running Warm-up4 1:48:29 7.96(13:38) 12.81(8:28) 3
  Running Road / Track2 1:11:47 7.06(10:10) 11.35(6:19) 195
  Gym2 59:12 1.95(30:22) 3.14(18:52)
  Total8 5:59:56 30.79(11:41) 49.55(7:16) 526
  [1-5]8 5:36:02

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MoTuWeThFrSaSu

Sunday Apr 21 #

1 PM

Running Warm-up 7:30 intensity: (1:10 @1) + (3:32 @2) + (2:48 @3) 0.9 km (8:20 / km)
ahr:114 max:134 shoes: VJ i-rock 2018

Orienteering 1:10:13 intensity: (7 @1) + (6 @2) + (14 @3) + (7:42 @4) + (1:02:04 @5) 12.75 km (5:30 / km) +248m 5:01 / km
ahr:166 max:179 shoes: VJ i-rock 2018

JK Day 3 - late start so expecting a few elephant tracks but also the temperature was moving up to 24C. Fortunately the woods felt cooler than assembly. 68 minutes 3 down on Norwegian and a minute quicker than Paul C.

Area benefited from dry conditions compared to 2013 and enjoyable variety of woods.

Lost around a minute early on and a minute at number 24. Also lost 20 seconds from having to climb fence twice from the irate landowner, even though it was marked as the way through on the map. At least gave me a shot of adrenaline half way round the course.

Very happy to be 2nd and top Brit, for the day and overall :). Hoped to win but couldn't match the Norwegian class act. Pace good for 2nd on M40 and easy win on M35.

Running Warm-up 10:00 intensity: (8 @1) + (2:27 @2) + (5:49 @3) + (1:36 @4) 1.22 km (8:13 / km)
ahr:128 max:158 shoes: Ghost 11 Aug 18

Saturday Apr 20 #

12 PM

Running Warm-up 15:08 intensity: (1:31 @1) + (4:20 @2) + (9:15 @3) + (2 @4) 2.16 km (7:00 / km)
ahr:118 max:140 shoes: VJ i-rock 2018

Orienteering 35:21 intensity: (11 @2) + (8 @3) + (2:41 @4) + (32:21 @5) 6.06 km (5:50 / km) +66m 5:32 / km
ahr:169 max:178 shoes: VJ i-rock 2018

JK Day 2 - M45 Middle Race - Windmill Hill. 3rd by a second behind Andy S and 4 minutes down on Bent Aamodt the Norwegian.

Quality middle race. Heat really sapped energy. Lost 45sec on route execution and another 40 on 2 other controls. Happy but feel like missed opportunity.

Running Warm-up 8:16 intensity: (54 @1) + (3:13 @2) + (4:09 @3) 1.19 km (6:57 / km)
ahr:116 max:135 shoes: VJ i-rock 2018

Friday Apr 19 #

1 PM

Running Warm-up 23:09 intensity: (4:30 @1) + (11:50 @2) + (5:56 @3) + (53 @4) 3.08 km (7:31 / km) +1m 7:30 / km
ahr:112 max:143

Orienteering 14:54 intensity: (14 @1) + (2 @2) + (5 @3) + (29 @4) + (14:04 @5) 3.45 km (4:19 / km) +14m 4:14 / km
ahr:170 max:183 shoes: Ghost 11 Aug 18

JK Sprint Day 1 - 2nd from 10 seconds on Andy S and 3 sec in front of Richard.

As always in a Sprint Race - another "if only" run. Leading with a 3rd to go, but made a split decision on a route choice, picked the wrong one and executed badly loosing 25 seconds.

Still got be happy with a medal :)

Running Warm-up 14:21 intensity: (26 @1) + (37 @2) + (12:39 @3) + (39 @4) 2.06 km (6:58 / km) +2m 6:57 / km
ahr:129 max:150

Thursday Apr 18 #

7 AM

Running Warm-up 30:05 intensity: (38 @0) + (17:35 @1) + (54 @2) + (10:42 @3) + (16 @4) 2.2 km (13:40 / km)
ahr:101 max:155

Wednesday Apr 17 #

7 AM

Gym 10:23 intensity: (3:50 @0) + (6:17 @1) + (16 @3) 0.8 km (12:59 / km)
ahr:71 max:93

6 PM

Running Road / Track 37:39 intensity: (21 @1) + (1:49 @2) + (6:11 @3) + (18:48 @4) + (10:30 @5) 6.24 km (6:02 / km) +120m 5:31 / km
ahr:149 max:174

Tuesday Apr 16 #

6 PM

Running Road / Track 34:08 intensity: (19 @2) + (6:28 @3) + (22:04 @4) + (5:17 @5) 5.12 km (6:40 / km) +75m 6:13 / km
ahr:149 max:170

Monday Apr 15 #

6 PM

Gym 48:49 intensity: (19:26 @0) + (17:08 @1) + (1:21 @2) + (39 @3) + (9:59 @4) + (16 @5) 2.34 km (20:53 / km)
ahr:89 max:163

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