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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Nov 13, 2016:

activity # timemileskm+m
  Running Road / Track2 1:58:13 13.97(8:28) 22.48(5:16) 302
  Turbo Trainer3 1:30:00 27.78(3:14) 44.7(2:01)
  Gym1 1:00:00
  Mountain Biking2 59:05 7.08(8:21) 11.4(5:11) 195
  Swimming2 37:30 1.02(36:48) 1.64(22:52) 1
  Running Warm-up2 28:00 2.57(10:54) 4.13(6:46) 26
  Orienteering1 27:38 3.65(7:34) 5.88(4:42) 83
  Running1 14:35 1.25(11:43) 2.0(7:17) 24
  Total12 7:15:01 57.31 92.23 631

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MoTuWeThFrSaSu

Sunday Nov 13, 2016 #

11 AM

Running Warm-up 19:00 [3] 2.53 km (7:30 / km) +26m 7:08 / km
shoes: Brooks Ghost 8 - 2016

Orienteering 27:38 [5] 5.88 km (4:42 / km) +83m 4:24 / km
shoes: Brooks Ghost 8 - 2016

Urban race around Lanark - 1st taking victory over Paddy by 50 seconds. Lost around 40 seconds in the tricky town centre

Running 14:35 [3] 2.0 km (7:17 / km) +24m 6:52 / km
shoes: Brooks Ghost 8 - 2016

Saturday Nov 12, 2016 #

3 PM

Mountain Biking 29:35 [3] 5.67 km (5:13 / km) +85m 4:51 / km
shoes: Boardman Pro 29er MTB

Cathkin Braes - 1st circuit getting use to the course
4 PM

Mountain Biking 29:30 [3] 5.72 km (5:09 / km) +110m 4:42 / km
shoes: Boardman Pro 29er MTB

Cathkin Braes - second go

Friday Nov 11, 2016 #

Swimming 17:40 [3] 0.8 km (22:05 / km) +1m 21:57 / km

Pushed pace with focus on catch
7 AM

Turbo Trainer 30:00 [3] 15.0 km (2:00 / km)

Spinner - 20.6km

Thursday Nov 10, 2016 #

7 AM

Running Road / Track 47:17 [3] 10.01 km (4:44 / km) +74m 4:33 / km
shoes: Brooks Ghost 8 - 2016

Run in Birmingham with more canals than Venice. Or was that Amsterdam? Good run along canal before breakfast towards the uni and back. Decent pace back once I had woken up.

Wednesday Nov 9, 2016 #

7 AM

Running Road / Track 1:10:56 [3] 12.47 km (5:41 / km) +228m 5:13 / km
shoes: Brooks Ghost 8 - 2016

Fun early morning outing from Bristol centre to Clifton suspension bridge and a loop back. It's an impressive structure and very high with telling signs to phone the samaritans as you cross.
10 AM

Running Warm-up 9:00 [3] 1.6 km (5:37 / km)

Gym warm up
7 PM

Turbo Trainer 30:00 [3] 14.7 km (2:02 / km)

Crappy gym bike at Radisson blu hotel in Birmingham. At least had a gym.

Tuesday Nov 8, 2016 #

8 AM

Swimming 19:50 [3] 0.84 km (23:37 / km)

10 AM

Turbo Trainer 30:00 [3] 15.0 km (2:00 / km)

Work gym spinner

Monday Nov 7, 2016 #

Gym 1:00:00 [3]

Tried reasonably hard

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