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Attackpoint - performance and training tools for orienteering athletes

Training Log: Roger G

In the last 7 days:

activity # timemileskm+m
  Gym3 1:44:29 1.76(59:28) 2.83(36:57) 233
  Running Road / Track3 1:29:58 10.7(8:25) 17.21(5:14) 51
  Running Terrain1 1:22:31 7.36(11:13) 11.84(6:58) 267
  Orienteering1 1:21:59 5.1(16:05) 8.2(10:00) 190
  Running1 50:45 5.32(9:33) 8.56(5:56) 225
  Turbo Trainer1 30:03 11.5(2:37) 18.5(1:37)
  Total8 7:19:45 41.72(10:32) 67.14(6:33) 966
  [1-5]8 6:59:10
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ThFrSaSuMoTuWe

Tuesday Jan 15 #

7 AM

Turbo Trainer 30:03 intensity: (55 @1) + (6:08 @2) + (18:55 @3) + (4:05 @4) 18.5 km (1:37 / km)
ahr:127 max:147

206 average - felt hard work for limited power
5 PM

Running 50:45 intensity: (54 @1) + (11:49 @2) + (24:37 @3) + (13:25 @4) 8.56 km (5:56 / km) +225m 5:15 / km
ahr:130 max:156 shoes: Ghost 11 Aug 18

The Knock loop plus warm down jog. Put in a couple of sub 4’s down the hill

Monday Jan 14 #

6 PM

Running Road / Track 21:14 intensity: (39 @1) + (1:39 @2) + (5:26 @3) + (9:27 @4) + (4:03 @5) 4.2 km (5:03 / km) +12m 4:59 / km
ahr:144 max:173 shoes: Ghost 11 Aug 18

Norm pre Pilates warm up

Gym 1:11:00 intensity: (20:32 @0) + (34:38 @1) + (7:16 @2) + (8:30 @3) + (4 @4) 2.61 km (27:14 / km) +233m 18:49 / km
ahr:86 max:143 shoes: Ghost 11 Aug 18

Pilates plus run home

Sunday Jan 13 #

2 PM

Running Terrain 1:22:31 intensity: (3 @0) + (1:27 @1) + (12:23 @2) + (47:17 @3) + (21:21 @4) 11.84 km (6:58 / km) +267m 6:16 / km
ahr:131 max:155 shoes: VJ i-rock 2018

Terrain up through Sherriff Muir and back by Gathering stone. Nice new path from the top to the monument

Saturday Jan 12 #

3 PM

Orienteering 1:21:59 intensity: (6:27 @1) + (22:02 @2) + (46:11 @3) + (7:19 @4) 8.2 km (10:00 / km) +190m 8:58 / km
ahr:123 max:152 shoes: VJ i-rock 2018

Talk o with Jamie on Jase’s night race. Getting dark so head torches very helpful - weird alternate day / night sections depending on the type of forest. Forest conditions great. Shame about the new felling.

Friday Jan 11 #

7 AM

Running Road / Track 42:43 intensity: (21 @1) + (1:13 @2) + (20:20 @3) + (20:49 @4) 8.01 km (5:20 / km) +28m 5:15 / km
ahr:140 max:157

Gym 11:50 intensity: (11:07 @1) + (39 @2) + (4 @3) 0.09 km (2:14:28 / km)
ahr:85 max:121

Thursday Jan 10 #

8 AM

Gym 21:39 intensity: (21:37 @1) + (2 @3) 0.13 km (2:42:47 / km)
ahr:70 max:98

12 PM

Running Road / Track 26:01 intensity: (20 @1) + (13 @2) + (3:43 @3) + (21:17 @4) + (28 @5) 5.01 km (5:12 / km) +12m 5:08 / km
ahr:145 max:167

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