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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Jul 17, 2016:

activity # timemileskm+m
  Mountain Biking3 5:43:07 65.87(5:13) 106.01(3:14) 1291
  Running2 1:48:50 13.68(7:57) 22.01(4:57) 232
  Swimming3 1:35:59 2.43(39:30) 3.91(24:33) 1
  Road Biking2 1:08:04 20.17(3:22) 32.46(2:06) 315
  Intervals1 34:45 4.52(7:42) 7.27(4:47) 83
  Gym1 20:00
  Running Warm-up1 9:18 0.99(9:21) 1.6(5:49) 29
  Total9 11:20:03 107.66 173.26 1950
  [1-5]9 11:19:50

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Sunday Jul 17, 2016 #

2 PM

Road Biking 29:04 [3] 12.01 km (2:25 / km) +113m 2:19 / km

5 PM

Road Biking 39:00 [3] 20.45 km (1:54 / km) +202m 1:49 / km

Braco to Victoria school and back - headwind down and decent pace back. Pleased with pace.

Trying out my brand new Eddie Merx - Mourenx £8k bike, ok borrowed from shop as mine not ready. Stiff as anything but 4 inches too small so a bit sore on legs.

Running 43:55 [4] 10.0 km (4:24 / km) +187m 4:01 / km
shoes: Brooks Ghost 7 2015

Second part of Brick session, on Turbine time trail

Saturday Jul 16, 2016 #

11 AM

Mountain Biking 3:27:10 [3] 69.63 km (2:59 / km) +674m 2:50 / km

Newtonmore, Achlean. Glen Feshie, Inshriach, Loch an Eileen, Morlich, Boat of Garten, Loch Vaar, Aviemore, passing 9 orienteering areas!

Great ride, with a rather nice tail wind most of the way. One stop at Boat of Garten to get a drink and a bar. Saw a capacaillie in Inshriach.

The plan said 88km so happy with 70km on a mountain bike on its last legs.

Friday Jul 15, 2016 #

4 PM

Running 1:04:55 intensity: (4 @0) + (1:41 @1) + (2:28 @2) + (40:14 @3) + (20:28 @4) 12.01 km (5:24 / km) +45m 5:18 / km
ahr:135 max:155 shoes: Brooks 7 2015 Navy

Run from Aviemore through Speyside Golf course into Loch Vaar and back

Swimming 33:00 [3] 1.25 km (26:24 / km) +1m 26:18 / km

Macdonalds Resort pool, with lane swimming

15 minutes warm-up 650m
6 * 100m reps at around 2 to 2.05 splits

Thursday Jul 14, 2016 #

5 PM

Mountain Biking 1:10:02 intensity: (9 @0) + (5:09 @1) + (31:07 @2) + (19:57 @3) + (6:35 @4) + (7:05 @5) 20.69 km (3:23 / km) +294m 3:10 / km
ahr:124 max:199

Glad road bike is getting serviced as really enjoyed mtb'ing. Ride up to Kingussie and north gynack.

Wednesday Jul 13, 2016 #

7 AM

Swimming 33:11 [3] 1.3 km (25:32 / km)

960m
+
4 * 80m reps

1:26
1:32
1:36
1:31
7 PM

Running Warm-up 9:18 intensity: (45 @1) + (32 @2) + (2:14 @3) + (5:47 @4) 1.6 km (5:49 / km) +29m 5:20 / km
ahr:137 max:156

Intervals 34:45 intensity: (4 @1) + (4:00 @2) + (7:15 @3) + (14:34 @4) + (8:52 @5) 7.27 km (4:47 / km) +83m 4:31 / km
ahr:145 max:174 shoes: Brooks Ghost 7 2015

6 * 800, 90 seconds rests
up
3.10 - 3:58
3.19 - 4.10
3:10 - 3.59
down
2.43 - 3.25
2.42 - 3.22
2.38 - 3.18

shock - running uphill is much harder than down.

Tuesday Jul 12, 2016 #

6 PM

Mountain Biking 1:05:55 intensity: (14:31 @1) + (21:56 @2) + (25:03 @3) + (4:25 @4) 15.69 km (4:12 / km) +323m 3:49 / km
ahr:115 max:158

Monday Jul 11, 2016 #

5 PM

Swimming 29:48 [3] 1.36 km (21:55 / km)

progress in pool, felt like gliding was working better and quickest pace so at 35:03 for mile. Chance I can get down to 40 minutes for 1900.

Gym 20:00 [1]

roller and stretching in the gym post swim

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