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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Sep 22, 2019:

activity # timemileskm+m
  Gym5 2:47:47 2.76(1:00:44) 4.45(37:44)
  Orienteering2 1:22:35 8.06(10:15) 12.97(6:22) 328
  Running Warm-up3 49:19 3.52(14:00) 5.67(8:42) 90
  Running Road / Track1 21:09 2.12(9:59) 3.41(6:12) 62
  Swimming1 14:26 0.37(38:43) 0.6(24:03)
  Running1 3:27 0.33(10:35) 0.52(6:34)
  Total8 5:38:43 17.16(19:44) 27.62(12:16) 480
  [1-5]8 5:10:27

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MoTuWeThFrSaSu

Sunday Sep 22, 2019 #

9 AM

Running Warm-up 19:30 intensity: (1:48 @2) + (2:21 @3) + (14:27 @4) + (54 @5) 2.72 km (7:10 / km) +90m 6:09 / km
ahr:145 max:169 shoes: NNII 2019

Hip sore - not great before a hard race

Orienteering 58:08 intensity: (17 @1) + (1:36 @2) + (14:39 @3) + (11:14 @4) + (30:22 @5) 8.19 km (7:06 / km) +316m 5:57 / km
ahr:153 max:180 (injured) shoes: NNII 2019

VHI's M45 Short Brown - 4th 45 and 6th on the course.
45 sec number 2 too high and had to drop down. Good execution on the long leg 2 minutes down on Dave at that point. Lost 4 minutes from Dave on way back.

Mistakes of 1 minute # 8, 40 sec #9 and 1 min 30 at # 11 (Interested to see if the gate (attackpoint) and boulder are right in relation to each other)

Hip really sore after - no racing for a while.

Running 3:27 intensity: (8 @3) + (27 @4) + (2:52 @5) 0.52 km (6:34 / km)
ahr:163 max:175

Saturday Sep 21, 2019 #

Event: Veteran Home internationals
 
11 AM

Gym 6:56 intensity: (4:15 @1) + (2:32 @2) + (9 @3) 0.4 km (17:25 / km)
ahr:98 max:123

Orienteering 24:27 intensity: (8 @2) + (11 @3) + (1:03 @4) + (23:05 @5) 4.78 km (5:07 / km) +12m 5:03 / km
ahr:172 max:182 shoes: NNII 2019

VHI relays - WMW - 4th. Went out in 6th, managed to pass Dave and Jon and head to head with Clive. He got away after I lost time, but managed to sneak through at 2nd to last. 2nd on leg. Hip sore after.

Running Warm-up 4:11 intensity: (1 @2) + (40 @3) + (1:43 @4) + (1:47 @5) 0.55 km (7:34 / km)
ahr:151 max:165

Friday Sep 20, 2019 #

7 AM

Gym 32:20 intensity: (11:45 @0) + (17:54 @1) + (2:36 @2) + (5 @3) 0.19 km (2:54:46 / km)
ahr:78 max:121

Thursday Sep 19, 2019 #

7 PM

Running Warm-up 25:38 intensity: (2:30 @0) + (4:09 @1) + (8:22 @2) + (10:18 @3) + (19 @4) 2.39 km (10:43 / km)
ahr:109 max:143

Wednesday Sep 18, 2019 #

7 AM

Gym 30:32 intensity: (6:37 @0) + (16:10 @1) + (3:53 @2) + (2:39 @3) + (1:13 @4) 1.39 km (22:01 / km)
ahr:88 max:143

Tuesday Sep 17, 2019 #

7 AM

Running Road / Track 21:09 intensity: (6 @1) + (28 @2) + (17:05 @3) + (3:30 @4) 3.41 km (6:12 / km) +62m 5:41 / km
ahr:133 max:152 (injured) shoes: Ghost 11 2019

trot and stretch - hip a bit sore, but better

Monday Sep 16, 2019 #

7 AM

Gym 21:26 intensity: (6:53 @0) + (14:33 @1) 0.14 km (2:28:51 / km)
ahr:75 max:99 (injured)

Swimming 14:26 [3] 0.6 km (24:03 / km)

6 PM

Gym 1:16:33 intensity: (31 @0) + (11:42 @1) + (31:10 @2) + (25:46 @3) + (6:16 @4) + (1:08 @5) 2.33 km (32:50 / km)
ahr:117 max:187

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