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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Jan 6, 2013:

activity # timemileskm+m
  Orienteering2 2:55:32 9.55(18:23) 15.36(11:26) 612
  Running3 2:42:14 15.58(10:25) 25.08(6:28) 776
  Running Terrain2 2:27:28 14.42(10:14) 23.21(6:21) 500
  Gym2 1:30:00
  Mountain Biking1 1:04:16 6.47(9:56) 10.41(6:10) 158
  Swimming1 30:00
  Total9 11:09:30 46.02 74.06 2046
  [1-5]9 11:05:12

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MoTuWeThFrSaSu

Sunday Jan 6, 2013 #

10 AM

Gym 1:00:00 [1]

Skiing at the Xscape

Saturday Jan 5, 2013 #

10 AM

Orienteering 1:10:02 intensity: (12 @0) + (24 @1) + (2:37 @2) + (34:18 @3) + (27:48 @4) + (4:43 @5) 8.61 km (8:08 / km) +242m 7:08 / km
ahr:140 max:168

O-tech session with Lard, Ray, Mark on Fairy Knoll & Doon Hill. Much more runable than the SOL and the tracks have been improved.
1 PM

Running 27:56 intensity: (18 @1) + (2:50 @2) + (1:40 @3) + (1:47 @4) + (21:21 @5) 4.89 km (5:43 / km) +281m 4:26 / km
ahr:161 max:182

Callander Crags Hill race. Last minute decision to run as feeling pretty tired from the mornings efforts.It was great fun, although legs where very sore early on, and watched, Jon cruise past, as I walked up the hill. When it leveled off managed to get running and overtook Jon and a few others, and maintained lead on the way back down.

I

Running 17:38 intensity: (1 @0) + (2:25 @1) + (4:03 @2) + (11:09 @3) 1.98 km (8:54 / km) +8m 8:44 / km
ahr:120 max:135

warm-up and warm down

Friday Jan 4, 2013 #

12 PM

Mountain Biking 1:04:16 intensity: (3:43 @0) + (42:12 @1) + (15:01 @2) + (3:20 @3) 10.41 km (6:10 / km) +158m 5:44 / km
ahr:84 max:130

saunter of a ride checking out Trossachs with Jamie
3 PM

Running 44:59 intensity: (19 @1) + (4:46 @2) + (26:22 @3) + (12:34 @4) + (58 @5) 7.21 km (6:14 / km) +134m 5:43 / km
ahr:134 max:162

Felt pretty tired but opportunity there to go for a run so a wee run round Kings Park and Castle

Thursday Jan 3, 2013 #

11 AM

Running 1:11:41 intensity: (23 @1) + (8:45 @2) + (40:08 @3) + (13:15 @4) + (9:10 @5) 11.0 km (6:31 / km) +353m 5:37 / km
ahr:139 max:233 shoes: Brooks Adrenaline

Cracking day, warm sunshine and great views around Strathearn. Circular route through Torlum Wood, following new forest tracks to Auchingarrich, back through Mill of Fortune. Glad to have taken the extra days off.

Swimming 30:00 [3]


Perth pool. 30 lengths and then 20 minutes of messing about.

Wednesday Jan 2, 2013 #

10 AM

Running Terrain 1:13:28 intensity: (21 @0) + (12:00 @1) + (19:35 @2) + (19:55 @3) + (19:37 @4) + (2:00 @5) 13.0 km (5:39 / km) +193m 5:16 / km
ahr:116 max:179

Back of Braco terrain run with Fraser and Will - no views and lots of very wet ground, but enjoyed showing off the sights of Braco

Gym 30:00 [1]

bit of indoor tennis at Crieff Hydro

Tuesday Jan 1, 2013 #

9 AM

Running Terrain 1:14:00 intensity: (12:00 @3) + (35:00 @4) + (27:00 @5) 10.21 km (7:15 / km) +307m 6:18 / km
ahr:153 max:172

Run from Menstrie with Fraser and Will up to Lossburn Reservoir and then retrace of Ochil 2000 killer up Dumyat - struggling to keep up with the speed demons - who went to bed at 10 pm on hogmanay!

Monday Dec 31, 2012 #

11 AM

Orienteering 1:45:30 intensity: (1 @0) + (33 @1) + (12:36 @2) + (51:36 @3) + (40:32 @4) + (12 @5) 6.76 km (15:37 / km) +370m 12:16 / km
ahr:135 max:160

Trossachs - Checking out controls and potential courses. Very very wet and toughness didn't disappoint

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