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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Jul 27, 2014:

activity # timemileskm+m
  Orienteering4 4:07:31 22.0(11:15) 35.4(6:59) 743
  Running Road / Track3 2:32:32 17.07(8:56) 27.47(5:33) 211
  Running6 1:43:54 10.93(9:31) 17.58(5:55) 157
  Swimming1 20:00 0.37(53:39) 0.6(33:20)
  Total9 8:43:57 50.37(10:24) 81.06(6:28) 1111
  [1-5]9 8:43:52

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MoTuWeThFrSaSu

Sunday Jul 27, 2014 #

2 PM

Running 34:37 intensity: (3 @0) + (24 @1) + (2:26 @2) + (28:56 @3) + (2:48 @4) 7.0 km (4:57 / km) +105m 4:36 / km
ahr:131 max:143 shoes: Brooks 2014 Adrenaline

Saturday Jul 26, 2014 #

6 AM

Running Road / Track 1:00:02 intensity: (1 @0) + (39 @1) + (3:13 @2) + (45:15 @3) + (10:54 @4) 12.01 km (5:00 / km) +95m 4:49 / km
ahr:132 max:149 shoes: Brooks 2014 Adrenaline

Friday Jul 25, 2014 #

8 AM

Running warm up/down 12:24 intensity: (13 @1) + (6:27 @2) + (5:44 @3) 1.94 km (6:24 / km)
ahr:118 max:129 shoes: Ice bugs 2013

Orienteering race 1:07:05 intensity: (17 @1) + (4 @2) + (2:47 @3) + (32:08 @4) + (31:49 @5) 9.91 km (6:46 / km) +246m 6:01 / km
ahr:157 max:178 shoes: Ice bugs 2013

Day 5 - Oringen - Arena Ostelen, Poor run 74th, 67 minutes

Tricky continental orienteering with low visibility

Winner 49:47

Lost 6 minutes at #3 and lots of places.

Final place 61st - had hoped to get in top 50 and could have made it today.



Thursday Jul 24, 2014 #

10 AM

Running warm up/down 18:39 intensity: (3:33 @1) + (12:16 @2) + (2:50 @3) 2.49 km (7:29 / km) +6m 7:24 / km
ahr:109 max:126 shoes: Ice bugs 2013

Orienteering race 1:02:00 intensity: (13 @1) + (10 @2) + (1:39 @3) + (24:22 @4) + (35:36 @5) 9.43 km (6:34 / km) +211m 5:55 / km
ahr:159 max:181 shoes: Ice bugs 2013

Oringen Day 4 - Slvesborgsetappen 49th, best run of the week - 62:00

Winner - 48:10

Continental terrain with sections of typical rocky Swedish terrain.

2 minutes mistakes

Wednesday Jul 23, 2014 #

10 AM

Running Road / Track 1:01:00 intensity: (1 @0) + (1:30 @1) + (8:22 @2) + (49:16 @3) + (1:51 @4) 10.35 km (5:54 / km) +76m 5:41 / km
ahr:128 max:145 shoes: Brooks Cascadia

Swimming 20:00 [3] 0.6 km (33:20 / km)

lake swimming

Tuesday Jul 22, 2014 #

8 AM

Running warm up/down 5:57 intensity: (1:19 @2) + (4:38 @3) 0.73 km (8:11 / km) +2m 8:04 / km
ahr:124 max:136 shoes: Ice bugs 2013

Orienteering race 35:02 intensity: (9 @1) + (7 @2) + (19 @3) + (8:40 @4) + (25:47 @5) 5.45 km (6:26 / km) +29m 6:16 / km
ahr:161 max:178 shoes: Ice bugs 2013

Oringen Day 3 - Friseboda- Middle race - 56th /194

35:02

Lovely sand dune area next to Baltic - another hot and sunny day

4 minutes of mistakes

Winner 25:33

5 PM

Running Road / Track 31:30 intensity: (16 @1) + (4:29 @2) + (26:23 @3) + (22 @4) 5.11 km (6:10 / km) +40m 5:56 / km
ahr:128 max:141 shoes: Brooks 2014 Adrenaline

Monday Jul 21, 2014 #

7 AM

Running warm up/down 19:52 intensity: (2:40 @2) + (12:44 @3) + (4:26 @4) + (2 @5) 3.51 km (5:39 / km) +43m 5:20 / km
ahr:133 max:160 shoes: Ice bugs 2013

Orienteering race 1:23:24 intensity: (1:12 @3) + (50:42 @4) + (31:30 @5) 10.61 km (7:52 / km) +257m 7:01 / km
ahr:156 max:176 shoes: Ice bugs 2013

Oringen - Vastanaberget , Day 2 - 8.8 - much tougher than day 1

Felt tough - struggling to run 73:24, 3 minutes mistakes

Winner 57:26


TE 3.9
12 PM

Running warm up/down 12:25 intensity: (20 @1) + (4:02 @2) + (8:03 @3) 1.91 km (6:29 / km) +1m 6:28 / km
ahr:120 max:129 shoes: Brooks 2014 Adrenaline

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