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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 30 days ending Apr 30, 2018:

activity # timemileskm+m
  Road Biking6 8:55:15 145.51(3:41) 234.17(2:17) 2295
  Orienteering6 2:31:34 11.16(13:35) 17.97(8:26) 473
  Mountain Biking3 2:17:19 17.83(7:42) 28.7(4:47) 542
  Gym5 2:09:22 0.57 0.91
  Walk1 54:37 2.49(21:58) 4.0(13:39) 142
  Running1 16:11 1.58(10:13) 2.55(6:21) 39
  Running Terrain1 15:11 1.22(12:28) 1.96(7:45) 78
  Total18 17:19:29 180.36 290.26 3568
  [1-5]18 17:11:55

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Monday Apr 30, 2018 #

6 PM

Running 16:11 intensity: (17 @1) + (43 @2) + (9:44 @3) + (5:27 @4) 2.55 km (6:21 / km) +39m 5:54 / km
ahr:133 max:150 shoes: Brooks Ghost 9 2017

Pre palates run with Jamie

Road Biking 53:14 intensity: (28 @1) + (4:22 @2) + (21:09 @3) + (27:03 @4) + (12 @5) 25.06 km (2:07 / km) +307m 2:00 / km
ahr:136 max:165 shoes: Focus

Dunblane, Sheriff Muir, Blackford, Home - lovely evening

Sunday Apr 29, 2018 #

10 AM

Mountain Biking 47:21 intensity: (49 @0) + (4:12 @1) + (35:03 @2) + (7:02 @3) + (15 @4) 6.03 km (7:51 / km) +162m 6:55 / km
ahr:111 max:155

Saturday Apr 28, 2018 #

10 AM

Road Biking 1:16:15 intensity: (25 @1) + (6:51 @2) + (19:47 @3) + (48:24 @4) + (48 @5) 32.92 km (2:19 / km) +432m 2:10 / km
ahr:139 max:165

1 PM

Running Terrain 15:11 intensity: (2:15 @2) + (3:04 @3) + (9:52 @4) 1.96 km (7:45 / km) +78m 6:28 / km
ahr:138 max:156

Orienteering 8:33 intensity: (13 @3) + (2:22 @4) + (5:58 @5) 1.83 km (4:40 / km) +60m 4:01 / km
ahr:176 max:204

Friday Apr 27, 2018 #

7 AM

Orienteering 5:18 intensity: (4:07 @1) + (1:11 @2) 1.01 km (5:16 / km)
ahr:91 max:109

Thursday Apr 26, 2018 #

Note

Physio referral - felt like she knew what she was doing with good mechanical assessment - focus initially on lower back above SI joint. 4 exercises lying front down for 5 minutes!, back raise stretches, cat/dog stretch, back twist stretch.

Wednesday Apr 25, 2018 #

6 PM

Road Biking 1:30:09 intensity: (3:37 @1) + (1:27 @2) + (16:41 @3) + (1:08:24 @4) 42.11 km (2:08 / km) +348m 2:03 / km
ahr:142 max:159 shoes: Focus

Shower dodging - kept the pace up easy in initial tail wind, tougher on way back (as always!). Couple of minutes down on PB.

Time a little over wheelchair marathon world record, but quick enough to win London! Those guys shift.

Monday Apr 23, 2018 #

7 PM

Gym 20:47 intensity: (6:08 @1) + (10:48 @2) + (3:25 @3) + (26 @4) 0.57 km (36:28 / km)
ahr:107 max:148

Sunday Apr 22, 2018 #

Event: Northern Championships (UKOL)
 
3 PM

Road Biking 59:24 intensity: (19 @1) + (44 @2) + (8:34 @3) + (42:19 @4) + (7:28 @5) 27.41 km (2:10 / km) +302m 2:03 / km
ahr:150 max:166 shoes: Focus

Blast around old time trial route, surprising PB by 25 seconds

Saturday Apr 21, 2018 #

Event: Northern Champs Weekend Urban - UKOL, UKUL, YHOA Urban League
 
11 AM

Road Biking 1:50:03 intensity: (1:37 @1) + (17:32 @2) + (43:16 @3) + (35:43 @4) + (11:55 @5) 50.01 km (2:12 / km) +322m 2:08 / km
ahr:137 max:188

Mountain Biking 14:04 intensity: (6:42 @0) + (7:22 @1) 6.55 km (2:09 / km) +6m 2:08 / km
ahr:69 max:82

Sunday Apr 15, 2018 #

11 AM

Mountain Biking 1:15:54 intensity: (6:22 @1) + (21:50 @2) + (18:55 @3) + (28:39 @4) + (8 @5) 16.11 km (4:43 / km) +374m 4:13 / km
ahr:127 max:160

Saturday Apr 14, 2018 #

Event: LOC April Weekend National Level Middle/Long Distance
 
12 PM

Orienteering 41:26 intensity: (8 @1) + (7 @2) + (8 @3) + (48 @4) + (40:15 @5) 5.63 km (7:22 / km) +162m 6:26 / km
ahr:169 max:177

Friday Apr 13, 2018 #

Note

9 days after injection and can still feel soreness standing on one leg. Can feel it walking about. Worse in morning.

Thursday Apr 12, 2018 #

Gym 20:00 [3]

Stretching

Wednesday Apr 11, 2018 #

Gym 20:00 [3]

Stretching

Monday Apr 9, 2018 #

Gym 1:00:00 [3]

Missed impact circuits

Sunday Apr 8, 2018 #

Event: CompassPoint Scottish Orienteering League 2
 
9 AM

Road Biking 2:26:10 intensity: (2:21 @1) + (14:04 @2) + (2:01:13 @3) + (8:32 @4) 56.66 km (2:35 / km) +586m 2:27 / km
ahr:129 max:151 shoes: Focus

Tummel inn to Rannoch, Schiehallion climb and back round south of loch tummel to Pitlochry. Lovey spring day - hip felt ok

Saturday Apr 7, 2018 #

12 PM

Orienteering 48:20 intensity: (1 @0) + (36:30 @1) + (11:01 @2) + (48 @3) 2.57 km (18:49 / km) +85m 16:09 / km
ahr:94 max:133 shoes: Solomon Hiking Boots

Control hanging at Faskally

Walk 54:37 intensity: (2 @0) + (32:20 @1) + (15:27 @2) + (4:32 @3) + (2:16 @4) 4.0 km (13:39 / km) +142m 11:36 / km
ahr:100 max:154 shoes: Solomon Hiking Boots

Wednesday Apr 4, 2018 #

Note

Steroid injection in left si joint. Pretty sore even with local anaesthetic. Walked after to test impact. No immediate signs of improvement.

Monday Apr 2, 2018 #

11 AM

Gym 8:35 intensity: (5:09 @1) + (2:01 @2) + (1:25 @3) 0.34 km (25:06 / km)
ahr:101 max:132

Orienteering 35:51 intensity: (56 @3) + (3:16 @4) + (31:39 @5) 5.44 km (6:36 / km) +128m 5:54 / km
ahr:167 max:176 shoes: Integrator 2017

Enjoyable outing on last leg on 120 with Will and Jase. Knew Will had miss punched so not hammering it protecting hip. Losta couple of minutes so happy with 36 and third past the post.

Sunday Apr 1, 2018 #

11 AM

Orienteering 12:06 intensity: (2:25 @2) + (4:41 @3) + (5:00 @4) 1.5 km (8:05 / km) +38m 7:10 / km
ahr:133 max:157

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