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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Feb 26, 2023:

activity # timemileskm+m
  Orienteering2 2:18:49 6.79(20:27) 10.93(12:42) 323
  Running2 1:10:52 9.39(7:33) 15.11(4:41) 157
  Running Terrain1 54:30 5.13(10:37) 8.26(6:36) 139
  Mountain Biking1 50:00 6.21(8:03) 10.0(5:00)
  Running Warm-up2 36:32 3.14(11:39) 5.05(7:14) 38
  Total5 5:50:43 30.66(11:26) 49.34(7:06) 657
  [1-5]5 5:47:09

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MoTuWeThFrSaSu

Sunday Feb 26, 2023 #

9 AM

Orienteering 1:18:16 intensity: (3:21 @0) + (45:54 @1) + (20:54 @2) + (5:22 @3) + (2:43 @4) + (2 @5) 4.53 km (17:17 / km) +65m 16:07 / km
ahr:95 max:162 shoes: Vj I-rocks 2022

Fallin - fvo junior stars and event - control hanging etc

Mountain Biking 50:00 [3] 10.0 km (5:00 / km)
shoes: Boardman 8.9 mtb 2021

Sunny turf

Saturday Feb 25, 2023 #

1 PM

Running Warm-up 23:10 intensity: (13 @0) + (1:19 @1) + (1:20 @2) + (13:42 @3) + (6:36 @4) 3.62 km (6:24 / km) +25m 6:11 / km
ahr:130 max:154 shoes: Vj I-rocks 2022

Running race 41:54 intensity: (12 @1) + (6 @2) + (2:48 @3) + (18:23 @4) + (20:25 @5) 10.49 km (4:00 / km) +76m 3:51 / km
ahr:159 max:175 shoes: Vj I-rocks 2022

National xc. Happy with that 24th vet 45 and 295th. Fast conditions so probably further down than if it had been a mud fest.
7 PM

Running Warm-up 9:33 intensity: (3 @1) + (2:00 @2) + (1:20 @3) + (5:31 @4) + (39 @5) 0.94 km (10:10 / km) +13m 9:29 / km
ahr:139 max:164 shoes: Falcon Blue 2023

Orienteering 1:00:33 intensity: (22 @1) + (1:03 @2) + (6:35 @3) + (42:13 @4) + (10:20 @5) 6.4 km (9:28 / km) +257m 7:53 / km
ahr:150 max:185 shoes: Falcon Blue 2023

Scottish night champs - 4th. not much recovery from xc. Calf and hamstring feeling a bit tweaky so a bit cautious in the terrain. Took a while to get into nav early on.

Running Warm-up 3:49 intensity: (1:35 @3) + (2:14 @4) 0.49 km (7:49 / km)
ahr:140 max:158

Friday Feb 24, 2023 #

4 PM

Running 28:58 intensity: (50 @1) + (4:49 @2) + (17:05 @3) + (6:02 @4) + (12 @5) 4.61 km (6:17 / km) +80m 5:47 / km
ahr:130 max:161 shoes: Pegasus Trail Dec 22

Glute tester - ok

Thursday Feb 23, 2023 #

Note
(injured)

Tweaked my glute bowling! Resting up.

Wednesday Feb 22, 2023 #

6 PM

Running Terrain 54:30 intensity: (26 @1) + (5:27 @2) + (26:36 @3) + (21:17 @4) + (44 @5) 8.26 km (6:36 / km) +139m 6:05 / km
ahr:135 max:164

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