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Training Log Archive: Roger G

In the 7 days ending Nov 3, 2019:

activity # timemileskm+m
  Gym3 2:23:08 1.98(1:12:26) 3.18(45:01)
  Orienteering3 2:03:22 10.04(12:17) 16.16(7:38) 92
  Intervals1 52:34 5.84(9:00) 9.4(5:36)
  Running Road / Track1 49:51 4.99(9:59) 8.04(6:12) 130
  Running Warm-up1 23:48 1.76(13:31) 2.83(8:24) 3
  Swimming1 19:58 0.57(34:56) 0.92(21:42)
  Total9 6:52:41 25.18(16:23) 40.53(10:11) 225
  [1-5]9 6:18:39

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MoTuWeThFrSaSu

Sunday Nov 3, 2019 #

10 AM

Orienteering 29:01 intensity: (1:05 @1) + (3:18 @2) + (12:49 @3) + (11:29 @4) + (20 @5) 3.52 km (8:15 / km) +92m 7:18 / km
ahr:135 max:169 shoes: Vj i-roc 2019

L2 coaching course- Mugdock day 2

Saturday Nov 2, 2019 #

2 PM

Orienteering 44:08 intensity: (57 @1) + (6:01 @2) + (10:39 @3) + (26:14 @4) + (17 @5) 5.96 km (7:24 / km)
ahr:137 max:165 shoes: Vj i-roc 2019

L2 coaching course - Day 1 Mugdock.

Friday Nov 1, 2019 #

7 AM

Gym 29:09 intensity: (8:59 @0) + (20:08 @1) + (2 @2) 0.15 km (3:13:03 / km)
ahr:74 max:101

Thursday Oct 31, 2019 #

6 PM

Running Road / Track 49:51 intensity: (13 @0) + (3:23 @1) + (15:53 @2) + (20:54 @3) + (7:51 @4) + (1:37 @5) 8.04 km (6:12 / km) +130m 5:44 / km
ahr:125 max:164 shoes: Ghost 11 2019

Jog with Jamie.

Wednesday Oct 30, 2019 #

6 PM

Running Warm-up 7:03 intensity: (33 @1) + (2:01 @2) + (3:03 @3) + (1:26 @4) 0.8 km (8:52 / km) +3m 8:42 / km
ahr:125 max:143

Orienteering 50:13 intensity: (17 @1) + (2:00 @2) + (15:14 @3) + (13:36 @4) + (19:06 @5) 6.68 km (7:31 / km)
ahr:148 max:176 shoes: NNII 2019

Gleneagles estate - fun night race. Tricky and great to be on own.

Lots of mistakes

Running Warm-up 16:45 intensity: (18 @0) + (5:19 @1) + (1:26 @2) + (8:49 @3) + (21 @4) + (32 @5) 2.04 km (8:13 / km)
ahr:114 max:182 shoes: NNII 2019

Tuesday Oct 29, 2019 #

7 AM

Swimming 19:58 [3] 0.92 km (21:42 / km)

7 PM

Intervals 52:34 intensity: (1:17 @0) + (9:58 @1) + (18:36 @2) + (9:50 @3) + (7:53 @4) + (5:00 @5) 9.4 km (5:36 / km)
ahr:111 max:159 shoes: Ghost 11 2019

Central intervals

3 times 1 mile , starting every 8 minutes

5:52 (3:30), 5:49 (3:28), 5:57 (3:33)

high standard groups - in the pack!


Monday Oct 28, 2019 #

7 AM

Gym 38:27 intensity: (16:12 @0) + (21:15 @1) + (1:00 @2) 0.17 km (3:53:02 / km)
ahr:73 max:103

6 PM

Gym 1:15:32 intensity: (7:03 @0) + (42:06 @1) + (12:17 @2) + (9:39 @3) + (4:27 @4) 2.86 km (26:22 / km)
ahr:95 max:152

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