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Attackpoint - performance and training tools for orienteering athletes

Training Log: Roger G

In the last 7 days:

activity # timemileskm+m
  Running Road / Track5 6:22:43 46.77(8:11) 75.27(5:05) 960
  Gym1 1:00:00
  Orienteering1 51:58 4.25(12:14) 6.84(7:36) 68
  Running1 25:11 3.11(8:06) 5.01(5:02)
  Swimming1 17:45 0.5(35:42) 0.8(22:11)
  Running Warm-up1 16:48 0.86(19:30) 1.39(12:07) 7
  Total9 9:14:25 55.49 89.3 1034
  [1-5]9 9:12:53
«
3:15
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MoTuWeThFrSaSu

Saturday Mar 25 #

10 AM

Orienteering 51:58 intensity: (3:08 @1) + (10:47 @2) + (25:18 @3) + (12:45 @4) 6.84 km (7:36 / km) +68m 7:14 / km
ahr:127 max:151

2 PM

Running Road / Track 2:23:04 intensity: (5 @1) + (2:11 @2) + (16:59 @3) + (2:02:46 @4) + (1:03 @5) 30.01 km (4:46 / km) +288m 4:33 / km
ahr:145 max:162 shoes: Brooks Ghost 9 2017

Gorgeous sunny weather great scenery- tired after mornings orienteering but kept plugging away.

Pace a fair bit faster than 2014 version of the run.

Friday Mar 24 #

12 PM

Running Road / Track 1:07:19 intensity: (7 @0) + (51 @1) + (1:49 @2) + (28:15 @3) + (35:53 @4) + (24 @5) 13.53 km (4:58 / km) +267m 4:32 / km
ahr:140 max:160 shoes: Brooks Ghost 8 - 2016

Hill intervals 6 times 1km
Some pretty slow but also decent climb.

5:02
4:49
5:10
3:51
4:11
3:41

Nice way to spend Friday lunchtime

Thursday Mar 23 #

12 PM

Running Road / Track 1:11:01 intensity: (9 @0) + (43 @1) + (8:26 @2) + (51:02 @3) + (9:24 @4) + (1:17 @5) 13.01 km (5:28 / km) +229m 5:01 / km
ahr:129 max:179 shoes: Brooks Ghost 8 - 2016

Langside and then across to Turbines on new track. Knee was ok - think likely cause was over zealous pushing off the swimming pool sides.

Wednesday Mar 22 #

7 AM

Running Road / Track 31:18 intensity: (51 @1) + (59 @2) + (21:29 @3) + (7:59 @4) 5.62 km (5:34 / km) +13m 5:31 / km
ahr:132 max:155 shoes: Brooks Ghost 8 - 2016

Recovery run

Swimming 17:45 [3] 0.8 km (22:11 / km)

800m time trial - steady
6 PM

Running Warm-up 16:48 intensity: (1:16 @0) + (11:02 @1) + (4:30 @2) 1.39 km (12:07 / km) +7m 11:50 / km
ahr:87 max:112

Attempted intervals at Strathearn- after dynamic stretching right knee pretty sore above knee cap and had to cut session

Tuesday Mar 21 #

7 AM

Running 25:11 [3] 5.01 km (5:02 / km)
shoes: Brooks Ghost 8 - 2016

loosener on the treadmill avoiding the snow
5 PM

Running Road / Track 1:10:01 intensity: (1:21 @1) + (12:58 @2) + (55:03 @3) + (39 @4) 13.1 km (5:21 / km) +164m 5:02 / km
ahr:124 max:141 shoes: Brooks Ghost 9 2017

From Currie up to Harlow and back via Balerno along the Water of Leith after work. Forgotten how nice it is up there. Enjoyed it should do this more often. Legs didn't enjoy it after Sunday.

Monday Mar 20 #

7 AM

Gym 1:00:00 [1]

the norm with a few extra glut options

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