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Training Log Archive: Roger G

In the 7 days ending May 19:

activity # timemileskm+m
  Mountain Biking2 2:41:05 32.43(4:58) 52.2(3:05) 557
  Orienteering2 2:23:44 10.02(14:21) 16.13(8:55) 642
  Running Road / Track3 1:40:09 9.5(10:33) 15.28(6:33) 261
  Gym2 1:27:15
  Intervals1 57:13 5.41(10:34) 8.71(6:34) 16
  Running Warm-up2 25:30 2.01(12:42) 3.23(7:53) 116
  Total8 9:34:56 59.38 95.56 1591
  [1-5]8 9:33:28

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MoTuWeThFrSaSu

Sunday May 19 #

12 PM

Running Warm-up 12:14 intensity: (35 @1) + (2:30 @2) + (8:05 @3) + (1:04 @4) 1.33 km (9:13 / km) +67m 7:21 / km
ahr:126 max:145 shoes: Vj integrators 2024

Hot

Orienteering 46:48 intensity: (14 @1) + (1:40 @2) + (6:20 @3) + (22:01 @4) + (16:33 @5) 5.88 km (7:57 / km) +193m 6:50 / km
ahr:152 max:189 shoes: Vj integrators 2024

Colonels Drive. Pretty clean run - just running very slow. Lost 1 minute 30 on 3rd leg due to poor route choice and off line at the end.

Saturday May 18 #

12 PM

Running Warm-up 13:16 intensity: (18 @1) + (15 @2) + (1:47 @3) + (10:43 @4) + (13 @5) 1.91 km (6:58 / km) +48m 6:11 / km
ahr:144 max:164 shoes: Vj integrators 2024

track run to the start

Orienteering 1:36:56 intensity: (38 @1) + (4:20 @2) + (21:42 @3) + (1:04:21 @4) + (5:55 @5) 10.25 km (9:28 / km) +449m 7:46 / km
ahr:144 max:175 shoes: Vj integrators 2024

Holme Fell - really tough technically and physically in the heat. Very enjoyable.

Friday May 17 #

8 AM

Running Road / Track 21:31 intensity: (14 @1) + (21 @2) + (7:54 @3) + (12:54 @4) + (8 @5) 3.39 km (6:21 / km) +64m 5:48 / km
ahr:142 max:160 shoes: Nike Zegama

ticking over

Thursday May 16 #

6 PM

Running Road / Track 42:34 intensity: (14 @1) + (4:02 @2) + (36:08 @3) + (2:10 @4) 6.8 km (6:15 / km) +140m 5:40 / km
ahr:128 max:145 shoes: Nike Zegama

Steady run look at the house we didn't get

Wednesday May 15 #

5 PM

Mountain Biking 1:31:52 intensity: (18 @1) + (50:39 @2) + (17:53 @3) + (22:35 @4) + (27 @5) 31.48 km (2:55 / km) +227m 2:49 / km
ahr:124 max:163 shoes: Gravel Boardman

Out past Pru across the pipe bridge (too much grass!) back via Doune.

Tuesday May 14 #

6 PM

Gym 32:10 intensity: (57 @0) + (30:28 @1) + (45 @2)
ahr:79 max:113

Lats 45
Triceps pulley 20
Aduct i side 60
Aduct outside 55
shoulder press 12.5
Bicep 12.5
Calf body weight
Curl 40

Intervals 57:13 intensity: (4:53 @1) + (5:22 @2) + (25:20 @3) + (21:32 @4) + (6 @5) 8.71 km (6:34 / km) +16m 6:30 / km
ahr:132 max:163 shoes: Nike Zegama

Central reps - 5 x 700 - hard work to be running between 3.38 to 3.43 pace. Its time to keep up with these.

Monday May 13 #

7 AM

Running Road / Track 36:04 intensity: (1:52 @1) + (24:39 @2) + (9:09 @3) + (24 @4) 5.09 km (7:05 / km) +57m 6:42 / km
ahr:114 max:153 shoes: Nike Pegasus 2021

4 PM

Mountain Biking 1:09:13 intensity: (2:41 @1) + (14:03 @2) + (16:46 @3) + (29:56 @4) + (5:47 @5) 20.72 km (3:20 / km) +329m 3:06 / km
ahr:136 max:173

Gym 55:05 intensity: (31 @0) + (44:28 @1) + (7:53 @2) + (1:51 @3) + (22 @4)
ahr:84 max:148

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