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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Jun 6:

activity # timemileskm+m
  Mountain Biking2 2:45:34 21.14(7:50) 34.02(4:52) 502
  Orienteering2 1:54:29 9.09(12:35) 14.64(7:49) 490
  Road Biking1 1:22:41 16.88(4:54) 27.16(3:03) 306
  Running1 42:31 4.35(9:46) 7.0(6:04) 89
  Running Road / Track1 40:05 4.4(9:06) 7.08(5:40) 135
  Walk1 19:50 0.51(38:33) 0.83(23:57) 53
  Running Warm-up1 7:56 0.27(29:21) 0.44(18:14) 18
  Total7 7:53:06 56.64(8:21) 91.16(5:11) 1593
  [1-5]7 7:52:48

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Sunday Jun 6 #

1 PM

Walk 19:50 intensity: (18 @0) + (16:24 @1) + (1:33 @2) + (1:35 @3) 0.83 km (23:57 / km) +53m 18:07 / km
ahr:87 max:132

Orienteering 1:16:23 intensity: (31 @1) + (1:08 @2) + (2:48 @3) + (29:35 @4) + (42:21 @5) 10.13 km (7:32 / km) +282m 6:37 / km
ahr:157 max:178 shoes: Integrators March 2020

High Dam - 5th on course, 8 minutes down on Landels, 3 down on Jase and 2 on Pete and 1 on Ben. Much more in control of navigation but switched off on the 2 legs to crossing points - total unnecessary binning of 3 minutes number 5 and 14. Outside of that ok but 30 sec at 10 and 1 min at 15 (impact of missing crossing point).

4min 30 and feeling knackered in the heat meant not a great performance, delighted calf ok.

Saturday Jun 5 #

2 PM

Running Warm-up 7:56 intensity: (1:26 @1) + (1:18 @2) + (2:36 @3) + (2:36 @4) 0.44 km (18:14 / km) +18m 15:03 / km
ahr:126 max:157

Orienteering 38:06 intensity: (9 @1) + (47 @2) + (4:16 @3) + (9:13 @4) + (23:41 @5) 4.51 km (8:27 / km) +208m 6:52 / km
ahr:159 max:181 shoes: Integrators March 2020

British Middle -Summer House Knott. 1st M45 and managed to sneak in front of all the M50’s. first gold on British middle for 8 years. Calf still dodgy so really tried to focus on getting it right. Still lost 20 sec #1, 6, 30 sec #10, 11, 12.

Felt very hesitant early on due to the terrain and technicality but nailing #3 looks like made the difference. Calf survived ok

Friday Jun 4 #

6 PM

Running 42:31 intensity: (5:00 @1) + (16:58 @2) + (17:50 @3) + (2:43 @4) 7.0 km (6:04 / km) +89m 5:43 / km
ahr:114 max:152 shoes: Ghost 13 2021

Jog Keswick - very nice run along the lake while junior sprint going on. Calf ok but not 100%.

Thursday Jun 3 #

7 PM

Running Road / Track 40:05 intensity: (23 @1) + (1:46 @2) + (13:57 @3) + (23:58 @4) + (1 @5) 7.08 km (5:40 / km) +135m 5:10 / km
ahr:138 max:160

Wednesday Jun 2 #

6 PM

Mountain Biking 55:10 intensity: (5:14 @1) + (46:39 @2) + (3:17 @3) 11.54 km (4:47 / km) +154m 4:29 / km
ahr:109 max:125

Tuesday Jun 1 #

5 PM

Road Biking 1:22:41 intensity: (1:46 @1) + (29:24 @2) + (51:06 @3) + (25 @4) 27.16 km (3:03 / km) +306m 2:53 / km
ahr:121 max:146

Monday May 31 #

8 AM

Mountain Biking 1:50:24 intensity: (1:20 @1) + (27:54 @2) + (56:16 @3) + (24:54 @4) 22.48 km (4:55 / km) +348m 4:34 / km
ahr:127 max:156

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