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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Jun 9, 2013:

activity # timemileskm+m
  Orienteering2 2:23:40 12.42(11:34) 20.0(7:11) 584
  Running Road / Track3 2:23:04 19.1(7:29) 30.74(4:39) 234
  Running2 1:02:45 4.76(13:10) 7.67(8:11) 203
  Mountain Biking1 54:30 7.77(7:01) 12.5(4:22) 194
  Intervals1 40:00 3.72(10:46) 5.98(6:41) 20
  Total7 7:23:59 47.77(9:18) 76.88(5:47) 1235
  [1-5]7 7:23:40

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MoTuWeThFrSaSu

Sunday Jun 9, 2013 #

11 AM

Running 30:44 intensity: (15:25 @1) + (8:42 @2) + (6:37 @3) 3.45 km (8:54 / km) +156m 7:16 / km
ahr:103 max:136 shoes: Ice bugs 2013

up to start and then to finish and then back to start - good amount of climb before race!

Orienteering 1:09:32 intensity: (1 @0) + (5:57 @3) + (45:52 @4) + (17:42 @5) 10.0 km (6:57 / km) +375m 5:51 / km
ahr:149 max:166 shoes: Ice bugs 2013

Auchingarrich SOL4 Brown - 2nd. Well and truely cuffed by Lard. Reviewed splits and realised that I binned lots of time (lots of woosing around and should have got on it and flowed more) but 63 was a good time. Really enjoyed course and area.

Running 5:10 intensity: (25 @2) + (4:45 @3) 0.64 km (8:01 / km) +25m 6:43 / km
ahr:129 max:135 shoes: Ice bugs 2013

Saturday Jun 8, 2013 #

9 AM

Running 14:03 intensity: (2 @0) + (45 @1) + (1:08 @2) + (3:44 @3) + (8:24 @4) 2.11 km (6:40 / km) +22m 6:20 / km
ahr:136 max:157 shoes: Brooks Adrenaline 2013

Running Road / Track 19:29 intensity: (5:00 @4) + (14:29 @5) 5.0 km (3:54 / km) +32m 3:46 / km
ahr:164 max:169 shoes: Brooks Adrenaline 2013

Threshold run to see how I'm shaping up. This felt very hard to average 3:46 m/k adjusted for climb. On vdot pace but could do with a bit of spare pace which wasn't there. Early days but lots to do and a small matter of endurance to focus on as well.

Easy 4:42
Marathon 4:00
T 3:46
Interval 3:28

Running 12:48 intensity: (1 @0) + (28 @1) + (2:14 @2) + (9:09 @3) + (56 @4) 1.46 km (8:46 / km)
ahr:126 max:142 shoes: Brooks Adrenaline 2013

11 AM

Mountain Biking 54:30 [2] 12.5 km (4:22 / km) +194m 4:03 / km
ahr:70 max:72

Strathyre - While Dawn headed towards Calander, we went toward Balquhidder on bikes. Lovely ride in the woods. Jamie doing ok on the hills.

Lovely sunbathe, picnic next to the river afterwards

Thursday Jun 6, 2013 #

7 AM

Running Road / Track 1:09:11 intensity: (6 @1) + (1:34 @2) + (19:34 @3) + (47:57 @4) 14.99 km (4:37 / km) +131m 4:25 / km
ahr:142 max:158 shoes: Brooks Adrenaline 2013

Exact route from last Thursday but the other way round with flat canal to start, then long climb up through Colinton. Thought this would be faster but ended up with exactly the same time. Another good quality session.

Wednesday Jun 5, 2013 #

6 PM

Orienteering 1:14:08 intensity: (15 @0) + (13:06 @1) + (15:34 @2) + (37:05 @3) + (8:08 @4) 9.99 km (7:25 / km) +209m 6:43 / km
ahr:120 max:153

WEE Calendar park - oops not great focus, still very good training though
C • Number 1... 4

Tuesday Jun 4, 2013 #

7 AM

Running Road / Track 54:24 intensity: (54 @2) + (38:58 @3) + (14:32 @4) 10.75 km (5:04 / km) +71m 4:54 / km
ahr:137 max:151 shoes: Brooks Adrenaline 2013

Recovery run from work, aiming for 5 m/k so about right. Sunny and warm at 7am makes a massive difference.

Monday Jun 3, 2013 #

7 PM

Intervals 40:00 intensity: (25:00 @3) + (15:00 @5) 5.98 km (6:41 / km) +20m 6:35 / km
shoes: Brooks Adrenaline 2013

After spending 50 minutes sat on the motorway missed circuits. Jon / MC in the same position, so it was decided a speed session was in order along with Adam and Alison (although MC and Alison decided chatting at the interval part would be easier!), 10 times 30 seconds. Tired from the weekend but managed a couple of sub 3 minute / k reps

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