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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Dec 1, 2019:

activity # timemileskm+m
  Orienteering2 2:01:39 8.84(13:46) 14.23(8:33) 472
  Intervals1 1:14:13 9.76(7:36) 15.7(4:44) 253
  Running Warm-up3 1:06:51 5.01(13:21) 8.06(8:18) 62
  Gym1 1:04:59 0.48(2:14:57) 0.77(1:23:51)
  Running Road / Track2 30:54 4.31(7:10) 6.94(4:27) 51
  Total7 5:58:36 28.4(12:38) 45.7(7:51) 836
  [1-5]7 5:28:36

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MoTuWeThFrSaSu

Saturday Nov 30, 2019 #

8 AM

Running Warm-up 16:37 intensity: (4:12 @1) + (2:20 @2) + (6:57 @3) + (3:08 @4) 2.06 km (8:05 / km) +7m 7:57 / km
ahr:119 max:149 shoes: Ghost 11 2019

9 AM

Running Road / Track race 18:46 intensity: (3 @1) + (9 @2) + (16 @3) + (1:57 @4) + (16:21 @5) 5.0 km (3:45 / km) +51m 3:34 / km
ahr:168 max:178 shoes: Ghost 11 2019

Sheffield Park Run. Started slowly as trapped behind a few at the front and then a bit slower from a detour up a grass bank due to ice on the path. Slippy most of the way with thick frost on the tarmac.

Running Warm-up 11:23 intensity: (1:23 @2) + (10:00 @3) 2.0 km (5:42 / km) +11m 5:32 / km
ahr:127 max:138 shoes: Ghost 11 2019

11 AM

Orienteering 1:24:13 intensity: (1:12 @1) + (17:41 @2) + (42:05 @3) + (23:15 @4) 7.02 km (12:00 / km) +319m 9:46 / km
ahr:129 max:150 shoes: NNII 2019

Haggside - ladybower. Using a 1987 map ran a M17 course to check the area out with Pete.

Generally woods really nice, although steep and slippy. Tough on the moor.

Friday Nov 29, 2019 #

10 AM

Intervals 1:14:13 intensity: (7 @1) + (2:01 @2) + (10:50 @3) + (48:59 @4) + (12:16 @5) 15.7 km (4:44 / km) +253m 4:22 / km
ahr:150 max:171 shoes: Ghost 11 2019

Day off so took the chance to get this weeks intervals in.

Moon cottage, Carse, old Glen Rd.
5km warm up, 6 time 1 km intervals, 4 km warm down.

3.34
3.35
3.44
3.57
3.50
4.46

Thursday Nov 28, 2019 #

7 AM

Running Road / Track 12:08 intensity: (25 @1) + (41 @2) + (3:59 @3) + (7:03 @4) 1.94 km (6:15 / km)
ahr:137 max:158 shoes: Ghost 11 2019

Jog to work

Wednesday Nov 27, 2019 #

6 PM

Orienteering 37:26 intensity: (5 @1) + (1:00 @2) + (13 @3) + (3:32 @4) + (32:36 @5) 7.2 km (5:12 / km) +153m 4:42 / km
ahr:167 max:179 shoes: Vj i-roc 2019

Fvo night series - pace was surprisingly good for a Wednesday night. Same gaffle as Lewis and Alistair and managed to stay in touch then lost a little time on the climb through the woods. 6th 1 min 13 down on Chris.

Running Warm-up 11:06 intensity: (2 @0) + (6:25 @1) + (4:22 @2) + (17 @3) 0.9 km (12:23 / km)
ahr:93 max:121 shoes: Vj i-roc 2019

Warm up

Running Warm-up 27:45 intensity: (2:24 @1) + (8:55 @2) + (16:26 @3) 3.11 km (8:56 / km) +44m 8:21 / km
ahr:118 max:138 shoes: Vj i-roc 2019

Collecting controls from Fraser

Monday Nov 25, 2019 #

6 PM

Gym 1:04:59 intensity: (29:58 @0) + (28:10 @1) + (3:14 @2) + (3:37 @3) 0.77 km (1:23:51 / km)
ahr:71 max:131

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