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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Feb 26, 2017:

activity # timemileskm+m
  Orienteering3 3:27:07 17.37(11:56) 27.95(7:25) 756
  Running3 1:04:18 7.47(8:36) 12.03(5:21)
  Intervals1 1:01:28 7.7(7:59) 12.4(4:57) 126
  Gym1 1:00:00
  Running Warm-up2 25:41 1.54(16:42) 2.47(10:23) 62
  Swimming1 20:25 0.5(41:04) 0.8(25:31)
  Running Road / Track1 15:19 1.57(9:45) 2.53(6:04) 44
  Total7 7:34:18 36.15 58.18 988

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MoTuWeThFrSaSu

Sunday Feb 26, 2017 #

12 PM

Running Warm-up 18:45 intensity: (2:22 @3) + (5:34 @4) + (10:49 @5) 1.99 km (9:26 / km) +60m 8:12 / km
ahr:161 max:192 shoes: Integrator 2016

Warm up for bigland

Orienteering 1:21:15 intensity: (16 @1) + (6 @2) + (1:55 @3) + (50:38 @4) + (28:20 @5) 11.86 km (6:51 / km) +357m 5:57 / km
ahr:156 max:171 shoes: Integrator 2016

Bigland. Attacked the course and clean apart from a very stupid shut down in concentration at the map turn over loosing contact and not being 100% sure in the right area. Aiden Rigg caught me there and I then spent a decent amount of time pushing hard to keep up. Found some better lines to keep in touch.
He got away before the steep woods and I kept it clean though toy the end.
So victory on the m40 pleasing with the rare scalps of Nick 87 and Anthony 83.

Saturday Feb 25, 2017 #

Event: British Night / Northern Championships (UKOL)
 
6 PM

Running 14:50 [3] 2.42 km (6:07 / km)

Orienteering 1:23:41 intensity: (5 @1) + (9 @2) + (9:49 @3) + (47:59 @4) + (25:39 @5) 9.69 km (8:38 / km) +249m 7:39 / km
ahr:152 max:168 shoes: Integrator 2016

Great Tower. British nights. Enjoyed the misty zero visibility experience. I just wasn't good enough to race. Lost about 6 minutes still way behind Nick 11 min and Anthony 3 mins.

Wednesday Feb 22, 2017 #

7 AM

Running 25:50 intensity: (33 @1) + (3:03 @2) + (17:47 @3) + (4:27 @4) 5.0 km (5:10 / km)
ahr:128 max:153 shoes: Brooks Ghost 8 - 2016

5km treadmill
6 PM

Running Warm-up 6:56 [3] 0.49 km (14:14 / km) +2m 13:55 / km
shoes: Falcon 2017

Orienteering 42:11 [4] 6.4 km (6:35 / km) +149m 5:54 / km
shoes: Falcon 2017

Barr Wood. Been worse efforts. Back behind GG,Will and Lewis. Running in treacle - rest needed

Tuesday Feb 21, 2017 #

7 AM

Intervals 1:01:28 [4] 12.4 km (4:57 / km) +126m 4:43 / km
shoes: Brooks Ghost 8 - 2016

6 times 1km from work - slowest first 3 and then woke up and ok on last 3
6 PM

Running 23:38 intensity: (21 @1) + (3:57 @2) + (19:20 @3) 4.61 km (5:08 / km)
ahr:124 max:132 shoes: Brooks Ghost 8 - 2016

5km recovery on treadmill. Craig next to me doing Stirling marathon did 10 miles on the treadmill!!

Swimming 20:25 [3] 0.8 km (25:31 / km)

Not helped with special water catching pockets in running shorts

Monday Feb 20, 2017 #

8 PM

Running Road / Track 15:19 intensity: (39 @1) + (10:26 @2) + (4:05 @3) + (9 @4) 2.53 km (6:04 / km) +44m 5:35 / km
ahr:115 max:140

Gym 1:00:00 [3]

Slightly less organised than normal...

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