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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 31 days ending Mar 31, 2018:

activity # timemileskm+m
  Orienteering11 13:37:14 42.46(19:15) 68.33(11:58) 1876
  Gym7 5:15:45 2.95 4.76
  Mountain Biking3 3:33:18 30.17(7:04) 48.56(4:24) 968
  Turbo Trainer3 1:53:42 43.0(2:39) 69.2(1:39)
  Walk1 1:44:28 5.07(20:37) 8.15(12:49) 145
  Running Road / Track3 1:35:20 10.01(9:32) 16.1(5:55) 136
  Running2 1:10:03 7.77(9:01) 12.5(5:36)
  Running Terrain1 48:05 3.63(13:14) 5.85(8:13) 233
  Swimming2 41:49 1.11(37:48) 1.78(23:30)
  Intervals1 37:19 2.9(12:52) 4.66(8:00) 16
  Running Warm-up1 10:46 0.36(29:56) 0.58(18:36) 26
  Total33 31:07:49 149.42 240.47 3400
  [1-5]33 30:09:26

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Saturday Mar 31, 2018 #

Event: JK 2018 - Days 2-4
 
9 AM

Orienteering 25:12 intensity: (6:09 @1) + (10:30 @2) + (5:37 @3) + (2:46 @4) + (10 @5) 1.47 km (17:11 / km) +38m 15:12 / km
ahr:114 max:161

Orienteering 43:30 intensity: (3 @1) + (21 @2) + (7 @3) + (3:12 @4) + (39:47 @5) 6.31 km (6:53 / km) +176m 6:03 / km
ahr:168 max:179

5 PM

Gym 33:32 intensity: (8:40 @0) + (24:37 @1) + (15 @2) 0.17 km (3:13:50 / km)
ahr:75 max:103

Friday Mar 30, 2018 #

Event: JK 2018 - Day 1 - Sprint
 
1 PM

Orienteering 7:27 intensity: (1:14 @1) + (5:10 @2) + (1:03 @3) 0.71 km (10:27 / km) +4m 10:12 / km
ahr:110 max:130

Orienteering 15:56 intensity: (15 @2) + (24 @3) + (1:01 @4) + (14:16 @5) 3.75 km (4:15 / km)
ahr:172 max:187

Tuesday Mar 27, 2018 #

5 PM

Mountain Biking 53:02 intensity: (10 @0) + (4:28 @1) + (20:34 @2) + (24:52 @3) + (2:58 @4) 10.62 km (5:00 / km) +361m 4:16 / km
ahr:119 max:147

Monday Mar 26, 2018 #

6 PM

Gym 58:41 intensity: (18:18 @0) + (25:17 @1) + (10:08 @2) + (4:56 @3) + (2 @4) 1.34 km (43:48 / km)
ahr:84 max:141

Sunday Mar 25, 2018 #

2 PM

Orienteering 1:12:06 intensity: (3:04 @1) + (17:27 @2) + (39:18 @3) + (12:17 @4) 6.7 km (10:46 / km) +196m 9:23 / km
ahr:126 max:154 shoes: Falcon 2017

Control collecting - Auchingarrich, lucky with weather.

Saturday Mar 24, 2018 #

12 PM

Orienteering 2:45:46 intensity: (38:41 @1) + (1:28:17 @2) + (35:47 @3) + (3:01 @4) 8.06 km (20:34 / km) +253m 17:46 / km
ahr:109 max:148

Friday Mar 23, 2018 #

Event: Scottish Spring Weekend - Dark Thistle / Sprint distance / Dark Spring
 

Wednesday Mar 21, 2018 #

7 PM

Orienteering 39:08 intensity: (1:48 @1) + (6:08 @2) + (1:28 @3) + (23:00 @4) + (6:44 @5) 4.11 km (9:31 / km) +118m 8:19 / km
ahr:143 max:167

Tuesday Mar 20, 2018 #

7 PM

Mountain Biking 1:13:07 intensity: (5 @0) + (6:39 @1) + (38:15 @2) + (21:46 @3) + (6:22 @4) 14.97 km (4:53 / km) +350m 4:22 / km
ahr:118 max:155

Monday Mar 19, 2018 #

7 AM

Turbo Trainer 40:43 intensity: (42 @1) + (4:58 @2) + (14:31 @3) + (20:32 @4) 25.0 km (1:38 / km)
ahr:136 max:158

Under and overs session, intervals- avg 208 watts
7 PM

Gym 1:01:02 intensity: (3 @0) + (50:00 @1) + (7:47 @2) + (2:22 @3) + (50 @4) 0.73 km (1:24:04 / km)
ahr:100 max:149

Sunday Mar 18, 2018 #

12 PM

Orienteering 2:11:51 intensity: (8:42 @1) + (1:13:32 @2) + (47:19 @3) + (2:18 @4) 9.82 km (13:25 / km) +324m 11:31 / km
ahr:116 max:146

Auchingarrich- hanging in the snow

Saturday Mar 17, 2018 #

10 AM

Running Road / Track 40:28 intensity: (8 @0) + (1:08 @1) + (33 @2) + (25:23 @3) + (13:16 @4) 7.11 km (5:41 / km) +39m 5:32 / km
ahr:134 max:157

Run round the carse with Jamie, bitter wind and snow

Friday Mar 16, 2018 #

Gym 20:00 [1]

Stretching at home

Thursday Mar 15, 2018 #

7 AM

Gym 21:50 intensity: (13:52 @0) + (7:42 @1) + (16 @3) 0.1 km (3:36:10 / km)
ahr:69 max:87

6 PM

Orienteering 39:13 intensity: (30 @0) + (13 @1) + (1:01 @2) + (20:19 @3) + (17:10 @4) 4.89 km (8:01 / km) +108m 7:13 / km
ahr:137 max:157

Bantaskine- slippy short. Jamie more on it than me

Wednesday Mar 14, 2018 #

7 AM

Turbo Trainer 40:33 intensity: (1:58 @1) + (3:50 @2) + (11:43 @3) + (16:40 @4) + (6:22 @5) 25.7 km (1:35 / km)
ahr:140 max:168

Avg 229 watt record - worked hard, record max hr on a bike

Tuesday Mar 13, 2018 #

5 PM

Orienteering 42:37 intensity: (2 @0) + (7:37 @1) + (19:01 @2) + (14:57 @3) + (1:00 @4) 3.36 km (12:42 / km) +87m 11:14 / km
ahr:114 max:143

Auchingarrich check while Jamie at strathearn

Monday Mar 12, 2018 #

7 AM

Turbo Trainer 32:26 intensity: (1:05 @1) + (9:51 @2) + (16:51 @3) + (4:39 @4) 18.5 km (1:45 / km)
ahr:124 max:148

Avg watt 201
7 PM

Gym 1:00:22 intensity: (3:05 @0) + (40:00 @1) + (13:22 @2) + (3:53 @3) + (2 @4) 0.95 km (1:03:49 / km)
ahr:95 max:141

Sunday Mar 11, 2018 #

Event: CompassPoint Scottish Orienteering League 2 incorporating CompassSport Cup
 
11 AM

Running Warm-up 10:46 intensity: (7:08 @1) + (1:57 @2) + (1:39 @3) + (2 @4) 0.58 km (18:36 / km) +26m 15:12 / km
ahr:96 max:143

Orienteering 59:48 intensity: (1 @1) + (41 @2) + (59 @3) + (20:59 @4) + (37:08 @5) 8.31 km (7:12 / km) +203m 6:25 / km
ahr:159 max:171 shoes: Falcon 2017

Csc round. Not great but ok. Fitness not too bad. Hip was starting to hamper after 40 minutes and made 2 to 3 minutes later on.

Dave 52 Jase 57 I was 59.

Good to know how hip will react for Jk.

Saturday Mar 10, 2018 #

8 AM

Orienteering 1:23:32 intensity: (27:41 @1) + (38:31 @2) + (15:25 @3) + (1:55 @4) 4.11 km (20:18 / km) +117m 17:46 / km
ahr:107 max:146

Tagging Auchingarrich - still snowy

Friday Mar 9, 2018 #

5 PM

Orienteering 1:31:08 intensity: (6:50 @1) + (49:08 @2) + (23:26 @3) + (11:34 @4) + (10 @5) 6.72 km (13:34 / km) +253m 11:25 / km
ahr:119 max:163

Thursday Mar 8, 2018 #

7 AM

Swimming 19:17 [3] 0.78 km (24:43 / km)

6 PM

Running 35:00 intensity: (2:14 @1) + (18:02 @2) + (14:09 @3) + (35 @4) 6.0 km (5:50 / km)
ahr:119 max:141

Wednesday Mar 7, 2018 #

6 PM

Intervals 37:19 intensity: (2:04 @1) + (11:40 @2) + (7:27 @3) + (13:00 @4) + (3:08 @5) 4.66 km (8:00 / km) +16m 7:52 / km
ahr:131 max:163 shoes: Brooks Ghost 9 2017

Steady intervals in the snow

Tuesday Mar 6, 2018 #

5 PM

Running Terrain 48:05 intensity: (26 @1) + (3:20 @2) + (23:44 @3) + (18:20 @4) + (2:15 @5) 5.85 km (8:13 / km) +233m 6:51 / km
ahr:136 max:172 shoes: Integrator 2017

Slush and snow run up Knock of Crieff. Good hard work up the hills.

Injury feeling more like a more lower back issue. Scan tomorrow.

Meanwhile Jamie got a PB in mile 5.51, more to come considering muddy conditions

Monday Mar 5, 2018 #

7 AM

Swimming 22:32 [3] 1.0 km (22:32 / km)

Steady session swolf 37 / 9.5 strokes per length
6 PM

Gym 1:00:18 intensity: (13:30 @0) + (34:05 @1) + (7:01 @2) + (5:41 @3) + (1 @4) 1.47 km (41:03 / km)
ahr:84 max:140

Sunday Mar 4, 2018 #

3 PM

Mountain Biking 1:27:09 intensity: (26 @1) + (12:38 @2) + (48:22 @3) + (25:43 @4) 22.97 km (3:48 / km) +258m 3:36 / km
ahr:132 max:152 shoes: Boardman Pro 29er MTB

Fun ride up to Sheriff Muir road and then to Blackford. Very white at the top, and missed any free wheeling with the strong headwind. Googles and snow board helmet worked a treat.

Running Road / Track 26:46 intensity: (35 @1) + (3:31 @2) + (22:20 @3) + (20 @4) 4.64 km (5:46 / km) +50m 5:28 / km
ahr:125 max:149

Saturday Mar 3, 2018 #

10 AM

Walk 1:44:28 intensity: (37:02 @1) + (1:01:09 @2) + (6:17 @3) 8.15 km (12:49 / km) +145m 11:46 / km
ahr:104 max:138

Took my snowboard for a walk as lower back / hip sore. Not really steep enough, but got a little board time.

Friday Mar 2, 2018 #

6 PM

Running Road / Track 28:06 intensity: (20 @1) + (37 @2) + (25:47 @3) + (1:22 @4) 4.35 km (6:27 / km) +46m 6:08 / km
ahr:129 max:150

Thursday Mar 1, 2018 #

6 PM

Running 35:03 intensity: (4:22 @1) + (15:50 @2) + (14:51 @3) 6.5 km (5:24 / km)
ahr:115 max:135

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