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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Aug 10, 2014:

activity # timemileskm+m
  Orienteering4 4:17:56 21.27(12:07) 34.24(7:32) 974
  Running Road / Track2 2:40:07 18.54(8:38) 29.83(5:22) 342
  Mountain Biking1 1:24:29 6.01(14:04) 9.67(8:44) 194
  Running4 59:37 2.8(21:17) 4.51(13:13) 387
  Gym2 51:23 1.93(26:34) 3.11(16:30) 300
  Walk1 34:21 1.56(22:02) 2.51(13:41)
  Total10 10:47:53 52.11(12:26) 83.86(7:44) 2197
  [1-5]9 10:13:17

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MoTuWeThFrSaSu

Sunday Aug 10, 2014 #

9 AM

Walk 34:21 [0] 2.51 km (13:41 / km)

C • A good place for a rough camp? 4
2 PM

Running Road / Track 1:49:12 intensity: (1:26 @1) + (7:13 @2) + (1:39:18 @3) + (1:15 @4) 19.83 km (5:30 / km) +168m 5:17 / km
ahr:128 max:144 shoes: Brooks 2014 Adrenaline

very steady run out to gleneagles and back. Chucked it down the whole way. Interesting to see work for rider cup on its way, breaking up the trudge. pretty knackered.

TE 2.5 cad 154, osc 10.3
10 PM

Gym 11:23 [3] 0.11 km (1:40:44 / km)

Saturday Aug 9, 2014 #

4 PM

Running Road / Track 50:55 intensity: (1 @0) + (45 @1) + (4:29 @2) + (39:50 @3) + (5:50 @4) 10.0 km (5:05 / km) +174m 4:41 / km
ahr:131 max:149

Gym 40:00 [2] 3.0 km (13:20 / km) +300m 8:53 / km
shoes: Brooks 2014 Adrenaline

walk upTorlum hill with camping stuff - great views in sunset, rainbows, and a bright full moon

Friday Aug 8, 2014 #

11 AM

Running warm up/down 4:27 [2] 0.29 km (15:27 / km)

Orienteering race 1:18:08 [5] 10.67 km (7:19 / km) +387m 6:12 / km
shoes: Integrator

Lakes Day 5 - Hampsfell 4th - 65:33, Nick 56:11, Al 58:56, Neil M 64:21

Results based up to #21 due to Tripod marked in the wrong place on the map.

Lost time 2 min at #11 and #15.

Overall 4th - with Nick, Mikko Salomen and Al top 3

Thursday Aug 7, 2014 #

10 AM

Running warm up/down 28:28 intensity: (2:30 @1) + (20:44 @2) + (5:14 @3) 1.48 km (19:16 / km) +360m 8:41 / km
ahr:113 max:129

Orienteering race 1:05:22 intensity: (10 @1) + (11 @2) + (3:43 @3) + (37:32 @4) + (23:46 @5) 9.0 km (7:16 / km) +348m 6:05 / km
ahr:154 max:169 shoes: Integrator

Lakes day 4 - Pike O'Blisco

6th 65:19 Nick won in 55:24 - poor run loosing 1 min #3, 2 minutes at #5 and 2 minutes at #13.

Amazing area starting at over 500m, with great views

TE - 4.2
12 PM

Running warm up/down 18:05 intensity: (1 @0) + (1:04 @1) + (13:55 @2) + (3:05 @3) 1.75 km (10:21 / km)
ahr:114 max:135

Wednesday Aug 6, 2014 #

12 PM

Mountain Biking 1:24:29 intensity: (4 @0) + (52:40 @1) + (26:35 @2) + (5:10 @3) 9.67 km (8:44 / km) +194m 7:57 / km
ahr:96 max:132

Grisdale red route and fire tracks - heading through part of day 3 area


TE 1.3

Tuesday Aug 5, 2014 #

12 PM

Orienteering race 1:13:07 intensity: (9 @0) + (10 @1) + (8 @2) + (2:13 @3) + (46:16 @4) + (24:11 @5) 9.53 km (7:40 / km) +135m 7:10 / km
ahr:155 max:172 shoes: Integrator

Day 3 - Grisedale, 3rd 73:08

Winner Mikko Salonen 71:21. Good chance of victory missed with Nick mispunching.
Solid run a bit slow to start with. Very rough and tough forest with some track running later on.
Couple of minutes lost.

TE - 4.3

Monday Aug 4, 2014 #

11 AM

Running warm up/down 8:37 intensity: (2:48 @1) + (3:02 @2) + (2:26 @3) + (21 @4) 1.0 km (8:39 / km) +27m 7:37 / km
ahr:108 max:141

Orienteering race 41:19 intensity: (10 @1) + (8 @2) + (15 @3) + (23:51 @4) + (16:55 @5) 5.04 km (8:12 / km) +104m 7:26 / km
ahr:157 max:173 shoes: Integrator

Lakes 5 - Day 2, Simpson Ground

Middle race - 5th 41:17 Nick 36:49. Little down on pace, a bit scrappy early on loosing a couple of minutes. Good intense orienteering.

TE - 3.9

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