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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Dec 12, 2021:

activity # timemileskm+m
  Mountain Biking4 5:25:52 35.54(9:10) 57.2(5:42) 658
  Orienteering3 2:04:39 8.86(14:04) 14.26(8:45) 117
  Running3 1:35:10 8.08(11:46) 13.01(7:19) 167
  Total10 9:05:41 52.48(10:24) 84.46(6:28) 942
  [1-5]10 9:02:27

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MoTuWeThFrSaSu

Sunday Dec 12, 2021 #

11 AM

Orienteering 38:25 intensity: (5:26 @2) + (12:34 @3) + (20:07 @4) + (18 @5) 4.16 km (9:14 / km) +87m 8:22 / km
ahr:104 max:165 shoes: Integrators March 2020

Little bit of shadowing 14's and then control collection in Darnaway. Calf feeling it from yesterday so being very careful.

Saturday Dec 11, 2021 #

7 PM

Orienteering 52:50 intensity: (9:25 @3) + (37:58 @4) + (5:27 @5) 4.58 km (11:32 / km) +11m 11:23 / km
ahr:139 max:176 shoes: Integrators March 2020

A couple of loops shadowing 16's in Culbin. A little bit of a stretch on the calf and had to miss any activity in the afternoon.

Friday Dec 10, 2021 #

8 AM

Mountain Biking 27:09 intensity: (2:26 @1) + (23:52 @2) + (51 @3) 4.65 km (5:50 / km) +38m 5:37 / km
ahr:108 max:123 shoes: Nike Pegasus Trail

Quick Turf
7 PM

Orienteering 33:24 intensity: (2:59 @2) + (3:54 @3) + (23:58 @4) + (2:33 @5) 5.51 km (6:04 / km) +19m 5:57 / km
ahr:77 max:166 shoes: Nike Pegasus Trail

Fantastic bit of night orienteering in Roseisle - scotjos weekend

Thursday Dec 9, 2021 #

4 PM

Mountain Biking 2:14:40 intensity: (20:54 @1) + (19:35 @2) + (37:48 @3) + (40:27 @4) + (15:56 @5) 22.33 km (6:02 / km) +209m 5:46 / km
ahr:130 max:184 shoes: Boardman Pro 29er MTB

Dropped the car off and turfed while waiting. Car needed to stay in so scraped back with low phone battery and use of rear light to make it along the old glen road.

Wednesday Dec 8, 2021 #

7 AM

Running 41:14 intensity: (44 @1) + (8:21 @2) + (25:50 @3) + (6:19 @4) 5.78 km (7:08 / km) +77m 6:41 / km
ahr:128 max:158 shoes: Nike Pegasus 2021

Another build on Tuesday - very steady

Tuesday Dec 7, 2021 #

7 AM

Running 31:56 intensity: (39 @1) + (1:48 @2) + (16:09 @3) + (13:10 @4) + (10 @5) 4.15 km (7:42 / km) +57m 7:12 / km
ahr:136 max:177 shoes: Nike Pegasus 2021

Slight build on Monday’s shuffle
7 PM

Mountain Biking 1:35:13 intensity: (3:14 @0) + (18:21 @1) + (59:52 @2) + (13:41 @3) + (5 @4) 14.66 km (6:30 / km) +181m 6:07 / km
ahr:105 max:143 shoes: Boardman Pro 29er MTB

Monday Dec 6, 2021 #

8 AM

Running 22:00 intensity: (6 @1) + (1:42 @2) + (18:08 @3) + (2:04 @4) 3.08 km (7:09 / km) +33m 6:47 / km
ahr:129 max:147 shoes: Nike Pegasus 2021

Time to try running again. Very steady flat run.
2 PM

Mountain Biking 1:08:50 intensity: (4:27 @1) + (40:24 @2) + (23:11 @3) + (48 @4) 15.55 km (4:26 / km) +230m 4:07 / km
ahr:115 max:147 shoes: Boardman Pro 29er MTB

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