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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Mar 8, 2020:

activity # timemileskm+m
  Running Road / Track3 2:59:55 24.53(7:20) 39.48(4:33) 197
  Gym3 2:13:20 1.56(1:25:19) 2.52(53:01)
  Intervals1 1:05:40 6.67(9:51) 10.73(6:07) 130
  Orienteering1 48:17 4.32(11:11) 6.95(6:57) 159
  Running Warm-up1 14:09 0.85(16:42) 1.36(10:23)
  Total8 7:21:21 37.93(11:38) 61.03(7:14) 485
  [1-5]8 6:44:58

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MoTuWeThFrSaSu

Sunday Mar 8, 2020 #

11 AM

Running Road / Track 28:38 intensity: (42 @1) + (3:57 @2) + (19:42 @3) + (4:17 @4) 5.25 km (5:27 / km)
ahr:127 max:153 shoes: Ghost 12 2020

Running Road / Track race 1:23:03 intensity: (1 @1) + (8 @2) + (33 @3) + (7:36 @4) + (1:14:45 @5) 21.08 km (3:56 / km) +80m 3:52 / km
ahr:164 max:173 shoes: Ghost 12 2020

Inverness Half 76th - 16th 40+ 83.05
Aiming for 80 which in hindsight was quite a stretch.
Pushed for first 10km keeping Jennifer Wetton in sight 38:23. Hip flexor and Achilles sore for the rest of the race and kept pushing on but not able to keep pace. 40:13 for 2nd 10km.

Strong head wind for last 2km put pay to an 81/82 which I would have been happy with.

So 5.39 from PB 5 years ago. Age adjustment would be 2.29 down and it was pretty windy so not so bad.

Running Warm-up 14:09 intensity: (1:22 @1) + (3:49 @2) + (1:41 @3) + (5:26 @4) + (1:51 @5) 1.36 km (10:23 / km)
ahr:133 max:182

Saturday Mar 7, 2020 #

1 PM

Running Road / Track 31:06 intensity: (15 @0) + (34 @1) + (47 @2) + (15:27 @3) + (6:01 @4) + (8:02 @5) 6.01 km (5:11 / km) +106m 4:45 / km
ahr:144 max:186 shoes: Ghost 11 2019

Wednesday Mar 4, 2020 #

6 PM

Orienteering 48:17 intensity: (1:16 @1) + (1:52 @2) + (1:19 @3) + (11:33 @4) + (32:17 @5) 6.95 km (6:57 / km) +159m 6:14 / km
ahr:159 max:196 shoes: NNII 2019

Tuesday Mar 3, 2020 #

7 AM

Gym 25:00 intensity: (10:20 @0) + (14:03 @1) + (37 @2) 0.17 km (2:31:31 / km)
ahr:75 max:105

7 PM

Intervals 1:05:40 intensity: (5:48 @1) + (13:12 @2) + (20:37 @3) + (11:34 @4) + (14:29 @5) 10.73 km (6:07 / km) +130m 5:46 / km
ahr:133 max:172 shoes: Ghost 11 2019

The familiar 1km reps - 5 rather than normal 6, and only 960m but 15m climb

V Happy with 1km adjusted paces
3.36, 3.31, 3.33, 3.31, 3.31



Monday Mar 2, 2020 #

7 AM

Gym 34:13 intensity: (13:38 @0) + (20:29 @1) + (6 @2) 0.18 km (3:10:06 / km)
ahr:75 max:101

12 PM

Running Road / Track 37:08 intensity: (7 @1) + (10 @2) + (8:58 @3) + (27:26 @4) + (27 @5) 7.14 km (5:12 / km) +11m 5:10 / km
ahr:146 max:168 shoes: Ghost 11 2019

6 PM

Gym 1:14:07 intensity: (12:10 @0) + (43:35 @1) + (8:00 @2) + (5:03 @3) + (5:19 @4) 2.17 km (34:09 / km)
ahr:92 max:158 shoes: Ghost 11 2019

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