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Attackpoint - performance and training tools for orienteering athletes

Training Log: Roger G

In the last 7 days:

activity # timemileskm+m
  Orienteering2 1:54:10 10.04(11:22) 16.16(7:04) 190
  Running Road / Track1 48:44 6.22(7:50) 10.02(4:52) 181
  Running Warm-up2 17:13 0.93(18:36) 1.49(11:33) 2
  Swimming1 10:59 0.22(50:13) 0.35(31:12)
  Total3 3:11:06 17.41(10:59) 28.02(6:49) 373
  [1-5]3 3:11:05
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Sunday Jul 15 #

6 PM

Running Road / Track 48:44 intensity: (1 @0) + (30 @1) + (1:39 @2) + (29:42 @3) + (16:52 @4) 10.02 km (4:52 / km) +181m 4:28 / km
ahr:135 max:152 shoes: Brooks Ghost 9 2017

Running Warm-up 4:11 intensity: (45 @1) + (3:26 @2) 0.49 km (8:34 / km)
ahr:109 max:117 shoes: Brooks Ghost 9 2017

Steady turbine run - picked up the pace at the end. Unusual to be running in rain.

Friday Jul 13 #

9 AM

Running Warm-up 13:02 intensity: (5:02 @1) + (4:47 @2) + (3:13 @3) 1.0 km (13:00 / km) +2m 12:54 / km
ahr:107 max:132 shoes: Integrator 2017

Orienteering 1:13:15 intensity: (18 @1) + (3 @2) + (1:26 @3) + (1:01:35 @4) + (9:53 @5) 11.73 km (6:15 / km) +148m 5:53 / km
ahr:154 max:170 shoes: Integrator 2017

WMOC - Final M40B race, 73.11, 3rd +7.13, Missed # 10, 1 min 50 unsure of direction out of the green and took time to relocate. # 12 10 sec slow from edge of control circle. #20 20 seconds on longer round the marsh route. #22 wrong relocation on path and back tracked 1 min.

Orienteering well, spiking most controls so not too unhappy with 3 min 20 - 56 th overall across A+B - would have been 15th based on pace for A.

Hip a little tight but in good shape considering this the longest race of the year

Thursday Jul 12 #

10 AM

Orienteering 40:55 intensity: (5:39 @1) + (8:30 @2) + (26:46 @3) 4.44 km (9:13 / km) +43m 8:48 / km
ahr:120 max:138 shoes: Integrator 2017

Gribkov model - lots of veg and stuff on the ground - tricky

Swimming 10:59 [3] 0.35 km (31:12 / km)

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