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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Jun 30:

activity # timemileskm+m
  Orienteering5 4:04:14 20.67(11:49) 33.27(7:21) 752
  Mountain Biking2 1:43:53 12.12(8:34) 19.51(5:20) 339
  Gym2 1:17:09 1.26(1:01:24) 2.02(38:09)
  Running2 53:42 4.86(11:03) 7.82(6:52) 61
  Running Warm-up2 33:56 2.33(14:34) 3.75(9:03) 3
  Intervals1 28:25 3.3(8:37) 5.31(5:21) 76
  Total12 9:01:19 44.54(12:09) 71.68(7:33) 1230
  [1-5]12 8:14:43

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MoTuWeThFrSaSu

Sunday Jun 30 #

11 AM

Orienteering 1:32:44 intensity: (13 @1) + (8:03 @2) + (16:01 @3) + (56:40 @4) + (11:47 @5) 11.78 km (7:52 / km) +300m 6:59 / km
ahr:146 max:164 shoes: NNII 2019

Cracking stealth orienteering session with GG, Spongy and Chris. 4km then 2 x 2km relay practice head to head (more like guys catching up and running past!)
3 PM

Orienteering 1:01:23 intensity: (2:46 @2) + (39:16 @3) + (19:21 @4) 7.81 km (7:52 / km) +144m 7:12 / km
ahr:135 max:149 shoes: Vj i-roc 2019

Afternoon session. 8km. Lovely terrain, although a bit knackered.

Saturday Jun 29 #

1 PM

Mountain Biking 48:08 intensity: (2:34 @0) + (35:01 @1) + (10:33 @2) 9.76 km (4:56 / km) +167m 4:33 / km
ahr:89 max:119

4 PM

Gym 18:55 intensity: (6:18 @0) + (1:17 @1) + (1:31 @2) + (9:49 @3) 1.16 km (16:22 / km)
ahr:80 max:133

Friday Jun 28 #

12 PM

Running 12:30 intensity: (29 @1) + (14 @2) + (8:31 @3) + (3:16 @4) 1.8 km (6:56 / km) +30m 6:24 / km
ahr:133 max:144 shoes: Ghost 11 Aug 18

4 PM

Running Warm-up 9:33 intensity: (1:56 @1) + (3:42 @2) + (3:55 @3) 1.12 km (8:30 / km) +2m 8:26 / km
ahr:113 max:131 shoes: Vj i-roc 2019

Orienteering 20:20 intensity: (10 @2) + (13 @3) + (2:57 @4) + (17:00 @5) 3.51 km (5:47 / km) +82m 5:11 / km
ahr:164 max:176 shoes: Vj i-roc 2019

Running Warm-up 16:18 intensity: (1:56 @1) + (2:22 @2) + (7:52 @3) + (4:08 @4) 1.97 km (8:16 / km)
ahr:125 max:149 shoes: Vj i-roc 2019

8 PM

Orienteering 24:13 intensity: (7 @0) + (15 @1) + (20 @2) + (4:08 @3) + (13:37 @4) + (5:46 @5) 4.52 km (5:21 / km) +92m 4:52 / km
ahr:149 max:181 shoes: Vj i-roc 2019

Thursday Jun 27 #

5 PM

Mountain Biking 55:45 intensity: (5:01 @0) + (33:32 @1) + (16:19 @2) + (53 @3) 9.75 km (5:43 / km) +172m 5:15 / km
ahr:90 max:126

Wednesday Jun 26 #

6 PM

Running Warm-up 8:05 intensity: (2:17 @0) + (2:51 @1) + (2:57 @2) 0.66 km (12:19 / km) +2m 12:09 / km
ahr:88 max:118

Orienteering 45:34 intensity: (11 @1) + (24 @2) + (21:15 @3) + (23:44 @4) 5.64 km (8:05 / km) +133m 7:14 / km
ahr:139 max:157 shoes: Vj i-roc 2019

Tuesday Jun 25 #

7 PM

Intervals 28:25 intensity: (1:21 @1) + (4:58 @2) + (6:32 @3) + (12:26 @4) + (3:08 @5) 5.31 km (5:21 / km) +76m 5:00 / km
ahr:138 max:166 shoes: Ghost 11 Aug 18

Ultra efficient mini interval session in 30 minutes from the front door.
2 x 1km + 2 x 500m with 20m hill.




Monday Jun 24 #

7 AM

Running 41:12 intensity: (3:07 @0) + (4:16 @1) + (7:09 @2) + (11:39 @3) + (14:41 @4) + (20 @5) 6.02 km (6:51 / km) +31m 6:40 / km
ahr:124 max:161 shoes: Ghost 11 Aug 18

Slow run to and from work
6 PM

Gym 58:14 intensity: (27:12 @0) + (27:36 @1) + (2:02 @2) + (1:24 @3) 0.87 km (1:07:15 / km)
ahr:74 max:139

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