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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Sep 20:

activity # timemileskm+m
  Orienteering1 2:08:27 5.85(21:58) 9.41(13:39) 267
  Running Terrain1 1:49:57 9.47(11:37) 15.24(7:13) 505
  Intervals2 1:30:37 8.93(10:09) 14.38(6:18) 53
  Mountain Biking1 53:03 10.34(5:08) 16.64(3:11) 298
  Total5 6:22:04 34.59(11:03) 55.67(6:52) 1123
  [1-5]5 6:21:55

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MoTuWeThFrSaSu

Sunday Sep 20 #

12 PM

Mountain Biking 53:03 intensity: (2:09 @1) + (9:42 @2) + (36:56 @3) + (4:01 @4) + (15 @5) 16.64 km (3:11 / km) +298m 2:56 / km
ahr:124 max:163

Saturday Sep 19 #

8 AM

Orienteering 2:08:27 intensity: (17:02 @1) + (55:11 @2) + (36:48 @3) + (19:25 @4) + (1 @5) 9.41 km (13:39 / km) +267m 11:57 / km
ahr:119 max:161 (injured) shoes: NNII 2019

Swat at Polmaise. Control hanging shuffle. Hammy eased later while shadowing.

Sunlit forest very nice and day seemed to work well in our bubbles.

Thursday Sep 17 #

7 PM

Intervals 32:55 intensity: (2:21 @1) + (8:49 @2) + (18:18 @3) + (2:18 @4) + (1:09 @5) 4.67 km (7:03 / km)
ahr:124 max:169 (injured) shoes: Ghost 12 2020

Central - fine on the drills, then right hamstring tweaked significantly on 2nd rep. Stopped straight away.

Sub 3.20’s obviously a bad plan!

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

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