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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Oct 3, 2021:

activity # timemileskm+m
  Orienteering3 2:17:50 12.17(11:20) 19.58(7:02) 98
  Running2 52:16 4.32(12:06) 6.95(7:31) 51
  Gym1 43:17
  Running Warm-up2 37:41 1.94(19:26) 3.12(12:05)
  Total5 4:31:04 18.43 29.65 149
  [1-5]5 4:20:02

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MoTuWeThFrSaSu

Sunday Oct 3, 2021 #

10 AM

Running 17:50 intensity: (12 @1) + (28 @2) + (1:43 @3) + (15:05 @4) + (22 @5) 2.44 km (7:19 / km) +5m 7:15 / km
ahr:148 max:162 (sick) shoes: Integrators March 2020

Decent warm up - not feeling great

Orienteering 42:07 intensity: (22 @2) + (34 @3) + (24:22 @4) + (16:49 @5) 6.75 km (6:14 / km) +29m 6:07 / km
ahr:157 max:175 (sick) shoes: Integrators March 2020

5th M45 Middle. Felt pretty confident on the orienteering. From the off straight into a mega down pour and difficult to see. After 3rd control eased off and got into the course. Getting warm and was going to take off jacket and this was fatal lack of concentration on the longish leg and lost place. 2 minutes to relaocate on the way. Cost 3rd place. Running fairly hard at the end but still not right feeling sore throat.

Running Warm-up 9:36 intensity: (1:52 @1) + (2:09 @2) + (1:36 @3) + (3:30 @4) + (29 @5) 0.72 km (13:16 / km)
ahr:127 max:169 (sick) shoes: Integrators March 2020

Warm down - ready for the long drive home

Saturday Oct 2, 2021 #

1 PM

Running Warm-up 28:05 intensity: (10 @1) + (5:50 @2) + (7:49 @3) + (8:09 @4) + (6:07 @5) 2.4 km (11:43 / km)
ahr:139 max:167

Orienteering 1:11:14 intensity: (22 @2) + (8 @3) + (7:41 @4) + (1:03:03 @5) 11.97 km (5:57 / km) +70m 5:47 / km
ahr:165 max:180 (sick) shoes: Integrators March 2020

British Champs Brauton Burrows- M45. Silver, just ahead of Andy and Marcus. As I wasn't feeling great decided to take off the pace and really focus on being clean and stay in contact on the complex path and Dune network. Felt clunky early on but still clean and in front of the others. Going ok for 55 minutes with nice fresh legs on the hills, even if throat didn't feel great. Last 15 just kept plugging away in the dunes, but lost a couple of minutes. Just enough for Sliver which I would have taken all day long given the cold.

Andy in recovery, Marcus having been injured and myself with a cold we really didn't give Nick much of a competition.

Friday Oct 1, 2021 #

7 AM

Running 34:26 intensity: (1:34 @1) + (5:16 @2) + (23:14 @3) + (4:22 @4) 4.51 km (7:38 / km) +46m 7:15 / km
ahr:127 max:152 (sick) shoes: Nike Pegasus 2021

Still not great

Wednesday Sep 29, 2021 #

6 PM

Orienteering 24:29 intensity: (5 @3) + (24:18 @4) + (6 @5) 0.87 km (28:12 / km)
ahr:148 max:164 (sick) shoes: Nike Pegasus 2021

Shadowing Louis - on BoA sprint / urban. Wouldn't have wanted to go any faster. Ropey.

Monday Sep 27, 2021 #

6 PM

Gym 43:17 intensity: (11:02 @0) + (30:06 @1) + (1:19 @2) + (50 @3)
ahr:71 max:137 (sick)

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