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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Sep 15:

activity # timemileskm+m
  Orienteering2 1:52:49 5.84 9.4 146
  Running Terrain1 1:49:57 9.47(11:37) 15.24(7:13) 505
  Running1 1:31:05 8.05(11:19) 12.95(7:02) 212
  Intervals1 57:42 6.03(9:34) 9.7(5:57) 53
  Running Road / Track1 40:36 4.55(8:56) 7.32(5:33) 147
  Total6 6:52:09 33.94 54.62 1062
  [1-5]6 6:51:51

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WeThFrSaSuMoTu

Tuesday Sep 15 #

7 PM

Intervals 57:42 intensity: (1:54 @1) + (15:34 @2) + (17:13 @3) + (9:06 @4) + (13:55 @5) 9.7 km (5:57 / km) +53m 5:47 / km
ahr:136 max:173 shoes: Ghost 12 2020

Central - drills then 5 by 3 minutes on the grass. Shock to the system.

Majority 800m so 3.48 to 3.50 pace.

Great to be doing something different.

Monday Sep 14 #

5 PM

Running Terrain 1:49:57 intensity: (9 @0) + (1:27 @1) + (20:39 @2) + (59:16 @3) + (25:13 @4) + (3:13 @5) 15.24 km (7:13 / km) +505m 6:11 / km
ahr:131 max:167 shoes: Vj i-roc 2019

Very pleasant run to mark the second cancellation date of Boston.

Up on Touch. Good to see Jon’s standard climb and the hidden waterfall

Sunday Sep 13 #

12 PM

Orienteering 29:15 [3] 3.94 km (7:26 / km)
shoes: NNII 2019

Loch Vaa

Orienteering 30:00 [3]
shoes: NNII 2019

Loch Vaa - lines

Saturday Sep 12 #

4 PM

Running 1:31:05 [3] 12.95 km (7:02 / km) +212m 6:30 / km
shoes: Ghost 12 2020

Thursday Sep 10 #

5 PM

Orienteering 53:34 intensity: (9 @0) + (3:12 @1) + (22:19 @2) + (27:27 @3) + (27 @4) 5.47 km (9:48 / km) +146m 8:39 / km
ahr:119 max:141

Wednesday Sep 9 #

8 AM

Running Road / Track 40:36 intensity: (34 @1) + (2:46 @2) + (26:27 @3) + (9:06 @4) + (1:43 @5) 7.32 km (5:33 / km) +147m 5:02 / km
ahr:135 max:164

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