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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Feb 5, 2012:

activity # timemileskm+m
  Running6 3:39:48 17.7 28.49 423
  Orienteering3 3:13:06 8.68 13.97 525
  Gym1 1:00:00
  Intervals1 52:31 3.99(13:10) 6.42(8:11) 348
  Turbo Trainer1 30:13
  Total11 9:15:38 30.37 48.88 1296
  [1-5]11 9:13:59

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MoTuWeThFrSaSu

Sunday Feb 5, 2012 #

11 AM

Orienteering 21:47 intensity: (4:19 @3) + (4:39 @4) + (12:49 @5) 3.15 km (6:55 / km) +83m 6:07 / km
ahr:147 max:179

prologue 16:46 - lost 30 second at #4 and prob 30 at #5 and sadly up the steep hill behind the pace. 8th

Orienteering 20:00 [2]

ESOC sprinto - 20 minutes warm up with Jamie
1 PM

Orienteering 16:28 intensity: (1 @0) + (19 @2) + (24 @3) + (5:13 @4) + (10:31 @5) 2.83 km (5:49 / km) +84m 5:04 / km
ahr:165 max:185

Chasing sprint - Craiglochart campus, very enjoyable head to head with Dixie. No big mistakes just small route choice errors seeming to make a difference, and just not on the pace, managed to hold off the old man, just. dropped place to 9th.

Orienteering 23:26 intensity: (6 @0) + (5:27 @1) + (8:57 @2) + (7:36 @3) + (1:20 @4) 1.96 km (11:57 / km) +52m 10:33 / km
ahr:108 max:148

Running 10:00 [2]

warm-up

Saturday Feb 4, 2012 #

10 AM

Running 33:22 intensity: (11 @0) + (2:08 @1) + (4:23 @2) + (17:51 @3) + (8:06 @4) + (43 @5) 2.96 mi (11:17 / mi) +49m 10:44 / mi
ahr:130 max:169

Friday Feb 3, 2012 #

6 PM

Intervals 52:31 intensity: (20:00 @3) + (32:31 @5) 6.42 km (8:11 / km) +348m 6:26 / km

Thursday Feb 2, 2012 #

10 AM

Orienteering 1:51:25 [3] 6.03 km (18:29 / km) +306m 14:44 / km

6 PM

Running 40:36 [2] 3.59 mi (11:18 / mi) +45m 10:53 / mi

Back was screwed, so very slow jog from work to car

Wednesday Feb 1, 2012 #

6 PM

Running 1:03:15 intensity: (20:00 @2) + (40:00 @3) + (3:15 @4) 4.28 mi (14:47 / mi) +208m 12:50 / mi

pleasant but very cold run in and around Touch

Tuesday Jan 31, 2012 #

8 AM

Running 37:54 intensity: (1:20 @0) + (19 @1) + (2:53 @2) + (13:56 @3) + (17:42 @4) + (1:44 @5) 6.09 km (6:13 / km) +65m 5:54 / km
ahr:140 max:191

dropped off at Ratho Station and ran to work - really enjoyable morning run
7 PM

Turbo Trainer 30:13 intensity: (1 @0) + (1:17 @1) + (10:58 @2) + (17:57 @3)
ahr:120 max:134

Monday Jan 30, 2012 #

7 AM

Running 34:41 intensity: (2:26 @1) + (2:46 @2) + (24:15 @3) + (5:14 @4) 4.97 km (6:58 / km) +56m 6:36 / km
ahr:132 max:152

run before work around Herriot Watt picking up a new route through the middle
6 PM

Gym 1:00:00 [2]

pilates plus circuits

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