Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hamish rogers

In the 7 days ending Feb 18, 2012:

activity	#	time	miles		km		+m
football	2	2:30:00
orienteering	2	1:39:00	10.19	(9:43)	16.4	(6:02)		107 /	110c	97%
cycling	1	1:00:00	12.0	(5:00)	19.31	(3:06)
Core+stretches	1	40:00
running	1	35:00	3.73	(9:23)	6.0	(5:50)
recovery	1	20	1.24	(16)	2.0	(10)
Total	6	6:24:20	27.16		43.71			107 /	110c	97%

2:20

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» now

Saturday Feb 18, 2012 #

cycling 1:00:00 [3] 12.0 mi (5:00 / mi)

football 1:20:00 [3]

Friday Feb 17, 2012 #

Core+stretches 40:00 [1]

did some core and stretches with iain e
thanks a lot!

C • any time :) 1

Thursday Feb 16, 2012 #

orienteering (night o) 42:00 [3] * 7.3 km (5:45 / km)
spiked:70/70c

4 short orange night courses, done at steady running pace
rough close

orienteering race (night sprint) 12:00 [5] ** 2.6 km (4:37 / km)
spiked:20/21c

head to head race

Wednesday Feb 15, 2012 #

football 1:10:00 [3]

football with friends

Tuesday Feb 14, 2012 #

running tempo 35:00 [3] 6.0 km (5:50 / km)

roughly a 35 min run. not sure exactly though, had no watch

Sunday Feb 12, 2012 #

orienteering long 45:00 [4] *** 6.5 km (6:55 / km)
spiked:17/19c

west midland league event blue course
steady (relatively fast pace run) felt good whilst running
two controls were tricky but the rest went to my exact route plans

recovery warm up/down 10 [1] 1.0 km (10 / km)

gradual warm up with some stretching

recovery warm up/down 10 [2] 1.0 km (10 / km)

slow run and some stretching and strides

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