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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending May 16, 2021:

activity # timemileskm+m
  Orienteering3 2:27:10 11.83(12:26) 19.04(7:44) 261
  Running2 2:12:56 11.58(11:29) 18.64(7:08) 712
  Intervals1 1:24:57 8.45(10:03) 13.6(6:15) 240
  Gym1 54:53
  Running Terrain1 54:07 4.73(11:26) 7.62(7:06) 159
  Road Biking1 52:49 10.88(4:51) 17.5(3:01) 199
  Running Road / Track1 11:23 1.25(9:07) 2.01(5:40) 32
  Running Warm-up1 7:45 0.47(16:34) 0.75(10:18) 49
  Total8 9:06:00 49.19 79.16 1652
  [1-5]8 8:55:26

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MoTuWeThFrSaSu

Sunday May 16, 2021 #

10 AM

Orienteering 1:24:19 intensity: (9:26 @1) + (21:08 @2) + (12:29 @3) + (39:59 @4) + (1:17 @5) 10.07 km (8:23 / km) +113m 7:56 / km
ahr:130 max:169 shoes: Integrators March 2020

Scotjos Loch Vaa
2 PM

Orienteering 15:54 intensity: (9 @2) + (1:18 @3) + (14:26 @4) + (1 @5) 2.14 km (7:25 / km)
ahr:148 max:161

Orienteering 8:43 intensity: (14 @2) + (14 @3) + (6:14 @4) + (2:01 @5) 1.48 km (5:53 / km) +1m 5:52 / km
ahr:155 max:170

Loch Vaa - final score. Running well but calf tweaked right at the end.

Saturday May 15, 2021 #

4 PM

Intervals 1:24:57 intensity: (3:30 @1) + (4:58 @2) + (47:23 @3) + (28:17 @4) + (49 @5) 13.6 km (6:15 / km) +240m 5:44 / km
ahr:134 max:166

Friday May 14, 2021 #

12 PM

Road Biking 52:49 intensity: (4:08 @1) + (35:45 @2) + (12:56 @3) 17.5 km (3:01 / km) +199m 2:51 / km
ahr:113 max:132

Thursday May 13, 2021 #

3 PM

Running 1:19:20 intensity: (57 @1) + (8:58 @2) + (21:04 @3) + (41:03 @4) + (7:18 @5) 10.3 km (7:42 / km) +459m 6:18 / km
ahr:140 max:176 shoes: Inv8 roclite

Post first aid course run out from Bonally with Jase. Pretty knackered on the hills.

Wednesday May 12, 2021 #

5 PM

Running Warm-up 7:45 intensity: (8 @1) + (4 @2) + (2:39 @3) + (4:27 @4) + (27 @5) 0.75 km (10:18 / km) +49m 7:46 / km
ahr:143 max:168 shoes: Integrators March 2020

Orienteering 38:14 intensity: (2 @2) + (3:26 @3) + (12:54 @4) + (21:52 @5) 5.35 km (7:09 / km) +147m 6:17 / km
ahr:158 max:179 shoes: Integrators March 2020

South Achray- enjoyable green. Lost 1.30 number 2 - going round much quicker and safer. Pushed relatively hard and clean after that.

Running Road / Track 11:23 intensity: (1 @3) + (2:52 @4) + (8:30 @5) 2.01 km (5:40 / km) +32m 5:15 / km
ahr:163 max:173 shoes: Ghost 13 2021

Switch to road shoes for a warm down.

Tuesday May 11, 2021 #

6 PM

Running 53:36 intensity: (13:08 @2) + (34:54 @3) + (5:19 @4) + (15 @5) 8.34 km (6:26 / km) +254m 5:35 / km
ahr:127 max:163

170

Monday May 10, 2021 #

5 PM

Running Terrain 54:07 intensity: (50 @1) + (16:27 @2) + (35:53 @3) + (57 @4) 7.62 km (7:06 / km) +159m 6:26 / km
ahr:122 max:153

Gym 54:53 intensity: (10:34 @0) + (38:44 @1) + (58 @2) + (4:15 @3) + (22 @4)
ahr:71 max:151

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