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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Mar 27, 2016:

activity # timemileskm+m
  Orienteering3 2:47:13 16.17(10:21) 26.02(6:26) 787
  Running Warm-up4 1:17:14 4.27(18:04) 6.88(11:14) 160
  Running1 49:41 2.18(22:46) 3.51(14:09) 43
  Gym1 39:06 1.3(30:03) 2.09(18:40)
  Swimming1 30:00 0.75(40:14) 1.2(25:00)
  Total6 6:03:14 24.67(14:43) 39.7(9:09) 990
  [1-5]6 6:02:23

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MoTuWeThFrSaSu

Sunday Mar 27, 2016 #

12 PM

Running Warm-up 34:29 [3] 2.21 km (15:37 / km) +105m 12:37 / km
shoes: Integrator 2015

Orienteering race 1:20:00 intensity: (16 @1) + (30 @2) + (1:47 @3) + (40:40 @4) + (36:47 @5) 13.36 km (5:59 / km) +422m 5:10 / km
ahr:157 max:175 shoes: Integrator 2015

JK Day 3 - Kilnsey, 3rd 79.58 Marcus 71.30. Lots of effort but not great performance today, especially 4 minutes down on Al. Kept loosing time in the circle standing next to the flag and not seeing them and being 100% confident. Lost 2 minutes on long leg back, not far enough over and another 2 minutes in bits and pieces from there.

3rd overall so pleased to have a medal and getting in front of Geoff and Paul

Saturday Mar 26, 2016 #

1 PM

Orienteering race 1:08:05 intensity: (25 @1) + (34 @2) + (59 @3) + (6:56 @4) + (59:11 @5) 8.99 km (7:34 / km) +321m 6:26 / km
ahr:165 max:174 shoes: Integrator 2015

JK Day 2 - Wass. Solid run although lost around 3 minutes. Wouldn't have been able to get close to Marcus' time wich was an impressive 62 minutes. Need to be better at hills to get close. Happy with 2nd in front of AL and Geoff.

Running Warm-up 15:00 [3] 1.5 km (10:00 / km)

2 PM

Running Warm-up 18:40 intensity: (7 @0) + (1:41 @1) + (4:23 @2) + (9:06 @3) + (3:23 @4) 1.77 km (10:33 / km) +53m 9:11 / km
ahr:124 max:153 shoes: Integrator 2015

Friday Mar 25, 2016 #

Event: JK 2016
 
2 PM

Orienteering 19:08 [5] 3.66 km (5:13 / km) +44m 4:56 / km
shoes: Brooks 7 2015 Navy

Enjoyable but poor performance around leeds. Making a number of rouyte choice errors and not running fast enough. Could have been 90 seconds faster but still would have been behind Geoff and Will

Running Warm-up 9:05 [3] 1.4 km (6:30 / km) +2m 6:27 / km
shoes: Brooks 7 2015 Navy

Thursday Mar 24, 2016 #

12 PM

Gym 39:06 intensity: (44 @0) + (6:12 @1) + (6:29 @2) + (7:24 @3) + (7:48 @4) + (10:29 @5) 2.09 km (18:40 / km)
ahr:135 max:196

Swimming 30:00 [3] 1.2 km (25:00 / km)

600
400
200 with minutes rests

Monday Mar 21, 2016 #

5 PM

Running 49:41 [3] 3.51 km (14:09 / km) +43m 13:20 / km

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