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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending May 26:

activity # timemileskm+m
  Orienteering2 1:47:08 10.1(10:36) 16.26(6:35) 15
  Intervals2 1:30:58 7.68(11:51) 12.35(7:22) 91
  Gym2 1:27:03
  Mountain Biking1 1:18:40 13.59(5:47) 21.87(3:36) 255
  Running Warm-up3 53:25 2.84(18:50) 4.57(11:42) 255
  Running1 48:21 4.07(11:53) 6.55(7:23) 152
  Road Biking1 35:14 7.91(4:27) 12.73(2:46) 116
  Running Road / Track1 26:20 2.49(10:35) 4.01(6:35) 73
  Total8 8:47:09 48.67 78.33 956
  [1-5]8 8:41:36

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MoTuWeThFrSaSu

Sunday May 26 #

10 AM

Running Warm-up 10:25 intensity: (1:38 @1) + (3:55 @2) + (2:12 @3) + (2:40 @4) 0.72 km (14:33 / km) +2m 14:21 / km
ahr:120 max:152 shoes: Vj integrators 2024

Orienteering 38:08 intensity: (18 @1) + (5 @2) + (1:05 @3) + (16:58 @4) + (19:42 @5) 5.76 km (6:37 / km) +15m 6:32 / km
ahr:155 max:168 shoes: Vj integrators 2024

Scottish Relays - Roseisle. Fun in the mass start. Shame body not up for running fast. Nav all good apart from checking out a gaffle control later on. Hoping that body survived running with a cold.

Saturday May 25 #

1 PM

Running Warm-up 28:00 intensity: (2:09 @1) + (2:25 @2) + (10:56 @3) + (11:59 @4) + (31 @5) 2.35 km (11:55 / km) +216m 8:10 / km
ahr:134 max:163 shoes: Vj integrators 2024

Slog up to start. Not feeling great.
3 PM

Running Warm-up 15:00 [2] 1.5 km (10:00 / km) +37m 8:55 / km
ahr:106 max:169 shoes: Vj integrators 2024

Chilled back from finish

Orienteering 1:09:00 [3] 10.5 km (6:34 / km)
shoes: Vj integrators 2024

Scottish Champs - M50. Not feeling 100% (cough and wheezy) so didn't push. Focused on nav and being clean earned a bronze in front of Jase.

Friday May 24 #

5 PM

Mountain Biking 1:18:40 intensity: (2:11 @1) + (9:06 @2) + (35:18 @3) + (31:50 @4) + (15 @5) 21.87 km (3:36 / km) +255m 3:24 / km
ahr:134 max:166 shoes: Gravel Boardman

Gentle gravel ride out past moon cottage.

Thursday May 23 #

6 PM

Intervals 21:42 intensity: (41 @1) + (3 @2) + (7:33 @3) + (13:21 @4) + (4 @5) 3.61 km (6:00 / km)
ahr:141 max:162 shoes: Nike Zegama

intervals on treadmill

Gym 32:40 intensity: (1:32 @0) + (29:18 @1) + (1:27 @2) + (23 @3)
ahr:80 max:108

Tuesday May 21 #

7 AM

Running 48:21 intensity: (3:08 @1) + (9:08 @2) + (4:47 @3) + (18:47 @4) + (12:31 @5) 6.55 km (7:23 / km) +152m 6:37 / km
ahr:141 max:173 shoes: Pegasus Olive 2023

Such a nice sunny morning had to get out.
7 PM

Intervals 1:09:16 intensity: (8 @0) + (8:11 @1) + (11:52 @2) + (25:08 @3) + (19:49 @4) + (4:08 @5) 8.74 km (7:55 / km) +91m 7:32 / km
ahr:130 max:167 shoes: Nike Zegama

Central Chalton Rd reps

2.30, 2.31, 2.31, 2.34, 2.31, 2.27 (3.38 to 3.51)

On same pace as Feb 2022

Monday May 20 #

5 PM

Road Biking 35:14 intensity: (1:35 @1) + (24:41 @2) + (8:56 @3) + (2 @4) 12.73 km (2:46 / km) +116m 2:39 / km
ahr:115 max:140 shoes: Gravel Boardman

Gym 54:23 intensity: (3:53 @0) + (37:41 @1) + (3:37 @2) + (8:59 @3) + (13 @4)
ahr:85 max:148

Running Road / Track 26:20 intensity: (26 @1) + (1:55 @2) + (7:38 @3) + (15:51 @4) + (30 @5) 4.01 km (6:35 / km) +73m 6:02 / km
ahr:139 max:164 shoes: Nike Zegama

Gentle

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