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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Jul 28:

activity # timemileskm+m
  Mountain Biking1 1:26:16 9.38(9:12) 15.09(5:43) 327
  Orienteering1 1:15:03 5.87(12:47) 9.45(7:57) 215
  Running3 1:10:22 6.69(10:31) 10.76(6:32) 270
  Walk1 1:01:19 2.8(21:52) 4.51(13:35) 177
  Running Warm-up2 41:30 2.19(18:57) 3.53(11:46) 63
  Running Road / Track1 27:18 3.22(8:28) 5.19(5:16) 24
  Swimming1 17:43 0.5(35:38) 0.8(22:09)
  Gym1 11:52 0.05(3:39:31) 0.09(2:16:24)
  Total6 6:31:23 30.7(12:45) 49.41(7:55) 1076
  [1-5]6 6:23:36

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MoTuWeThFrSaSu

Sunday Jul 28 #

1 PM

Running Warm-up 16:00 intensity: (34 @1) + (8:08 @2) + (3:39 @3) + (3:39 @4) 1.39 km (11:32 / km) +61m 9:27 / km
ahr:122 max:149

Orienteering 1:15:03 intensity: (8 @2) + (10 @3) + (3:33 @4) + (1:11:12 @5) 9.45 km (7:57 / km) +215m 7:08 / km
ahr:166 max:177 shoes: Vj i-roc 2019

6 Days Day 1 - Auchingarrich, 7th 15 minutes down on Dave. and 10 on Jase.
Poor start loosing 5 min 30 at number 1 and then a couple over the rest of the course. Cold not feeling great and from 10 onwards very little energy and chugging along.

Running 16:45 intensity: (1:05 @1) + (1:29 @2) + (4:05 @3) + (10:06 @4) 2.03 km (8:16 / km) +19m 7:54 / km
ahr:136 max:159

Wednesday Jul 24 #

7 AM

Running Road / Track 27:18 intensity: (21 @1) + (30 @2) + (6:21 @3) + (19:58 @4) + (8 @5) 5.19 km (5:16 / km) +24m 5:09 / km
ahr:144 max:162 shoes: Ghost 11 Aug 18

Pre work steady
6 PM

Walk 1:01:19 intensity: (1:10 @0) + (53:48 @1) + (5:13 @2) + (1:08 @3) 4.51 km (13:35 / km) +177m 11:21 / km
ahr:85 max:134 shoes: Ghost 11 Aug 18

Evening walk with Dawn

Tuesday Jul 23 #

5 PM

Running 10:40 intensity: (10 @0) + (2:57 @1) + (5:37 @2) + (1:56 @3) 2.03 km (5:15 / km) +87m 4:19 / km
ahr:107 max:128

Mountain Biking 1:26:16 intensity: (1:05 @0) + (28:08 @1) + (41:53 @2) + (15:10 @3) 15.09 km (5:43 / km) +327m 5:09 / km
ahr:105 max:138

Running Warm-up 25:30 intensity: (12:12 @1) + (10:41 @2) + (2:37 @3) 2.14 km (11:56 / km) +2m 11:52 / km
ahr:100 max:132

Monday Jul 22 #

7 AM

Gym 11:52 intensity: (5:14 @0) + (6:14 @1) + (24 @3) 0.09 km (2:16:24 / km)
ahr:69 max:90

Swimming 17:43 [3] 0.8 km (22:09 / km)

Steady but continuous 800m
7 PM

Running 42:57 intensity: (8 @0) + (43 @1) + (11:14 @2) + (30:29 @3) + (23 @4) 6.7 km (6:24 / km) +164m 5:43 / km
ahr:123 max:140

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