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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Sep 23, 2012:

activity # timemileskm+m
  Orienteering3 2:47:59 13.81(12:10) 22.23(7:33) 663
  Running3 1:36:34 12.21(7:54) 19.65(4:55) 122
  Gym1 1:00:00
  Intervals1 31:15 4.39(7:07) 7.07(4:25) 37
  Total6 5:55:48 30.42 48.96 822
  [1-5]6 5:55:40

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MoTuWeThFrSaSu

Sunday Sep 23, 2012 #

11 AM

Running 5:35 intensity: (1 @0) + (2:12 @1) + (56 @2) + (2:26 @3) 0.36 km (15:38 / km) +30m 11:01 / km
ahr:112 max:137

Orienteering 1:40:52 intensity: (1:10 @1) + (14 @2) + (43 @3) + (31:03 @4) + (1:07:42 @5) 12.47 km (8:05 / km) +529m 6:41 / km
ahr:161 max:173

SOL 5 Errochty - Black on the same course as SHI men. 11.6km. 99.50. Good tough race. Spiked all the controls, but lost a little on a couple of route choice errors. Didn't feel great at the start and not overly motivated, but kept plugging away. Tired near the end which was a bit disappointing. Winner Doug in 77!

Saturday Sep 22, 2012 #

11 AM

Orienteering 38:48 intensity: (1 @0) + (10 @3) + (30:48 @4) + (7:49 @5) 6.19 km (6:16 / km) +99m 5:48 / km
ahr:154 max:169

Cracking FVO training event, great location at Falkirk Wheel , format worked well good turn out. Jen did a great job.
1 PM

Orienteering 28:19 [3] 3.58 km (7:55 / km) +35m 7:33 / km

Wednesday Sep 19, 2012 #

7 PM

Running 45:46 intensity: (5 @0) + (25 @1) + (1:18 @2) + (2:19 @3) + (18:16 @4) + (23:23 @5) 11.48 km (3:59 / km) +64m 3:53 / km
ahr:157 max:171 shoes: Brooks Adrenaline

time trial run from Braco to Dunblane, aiming for sub 40 minute 10km. Just managed it, pretty pleased with limited (no) warm up and undulations. Total distance 11.4

Running 4:09 intensity: (1 @0) + (2:17 @2) + (1:26 @3) + (25 @4) 0.46 km (9:02 / km)
ahr:120 max:160

Tuesday Sep 18, 2012 #

7 PM

Intervals 31:15 intensity: (5:34 @2) + (8:08 @3) + (13:17 @4) + (4:16 @5) 7.07 km (4:25 / km) +37m 4:18 / km
ahr:106 max:171 shoes: Brooks Adrenaline

fartlek intervals out the back of Braco

Monday Sep 17, 2012 #

8 AM

Running 41:04 intensity: (9 @1) + (1:42 @2) + (39:13 @3) 7.35 km (5:35 / km) +28m 5:29 / km
ahr:129 max:139 shoes: Brooks Adrenaline

Gym 1:00:00 [2]

palates

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