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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Mar 12, 2017:

activity # timemileskm+m
  Running Road / Track4 5:23:37 40.84(7:55) 65.72(4:55) 711
  Orienteering2 1:43:57 9.4(11:04) 15.12(6:52) 265
  Intervals1 1:08:50 8.73(7:53) 14.04(4:54) 80
  Running Warm-up2 36:00 3.53(10:12) 5.68(6:20) 21
  Gym1 35:00
  Swimming1 22:59 0.62(36:59) 1.0(22:59)
  Total9 9:50:23 63.11 101.56 1076
  [1-5]9 9:50:16

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MoTuWeThFrSaSu

Sunday Mar 12, 2017 #

12 PM

Running Warm-up 8:37 intensity: (1 @0) + (1:04 @1) + (3:02 @2) + (2:12 @3) + (2:18 @4) 1.48 km (5:49 / km) +10m 5:37 / km
ahr:123 max:153 shoes: Integrator 2016

Orienteering 54:23 intensity: (7 @1) + (7 @2) + (9 @3) + (4:54 @4) + (49:06 @5) 9.67 km (5:38 / km) +74m 5:25 / km
ahr:165 max:175 shoes: Integrator 2016

Tentsmuir - Short Brown - 5 minutes down on Alex Carcus but managed to just sneak in front of Dave.

Alex started 1 minute down and the inevitability of catching me happened at the end of the long leg to #6. Manage to hold on to #14 before he disappeared from sight.

Pretty clean after that just a bit slower as knackered from earlier exertions to keep with Alex.

Running Warm-up 24:43 [3] 3.74 km (6:36 / km) +11m 6:30 / km
shoes: Brooks Ghost 8 - 2016

Warm down - bumped into Jon so did a bit more than planned

Saturday Mar 11, 2017 #

8 AM

Running Road / Track 2:04:32 intensity: (37 @1) + (1:16 @2) + (31:20 @3) + (1:28:41 @4) + (2:38 @5) 26.02 km (4:47 / km) +265m 4:33 / km
ahr:144 max:163 shoes: Brooks Ghost 8 - 2016

DHS to Doune and back and then headed up Kilbride road. Nice and quiet and scenic road.

Felt terrible to start with but got going. Less than plan as wanting a bit of energy for Tentsmuir.

Thursday Mar 9, 2017 #

5 PM

Running Road / Track 1:43:54 intensity: (29 @1) + (3:20 @2) + (1:07:17 @3) + (32:48 @4) 22.34 km (4:39 / km) +281m 4:23 / km
ahr:136 max:151 shoes: Brooks Ghost 8 - 2016

Pacier session than recent runs. Did this one year ago 20 minutes slower, although it was snowy last time.

115km in last 7 days equalling record with not too much effort and including 3 orienteering sessions ;). Rest time.

Wednesday Mar 8, 2017 #

7 AM

Swimming 22:59 [3] 1.0 km (22:59 / km)

6 PM

Orienteering 49:34 intensity: (1:43 @1) + (8:06 @2) + (32:12 @3) + (7:33 @4) 5.46 km (9:05 / km) +190m 7:44 / km
ahr:128 max:154

Tuesday Mar 7, 2017 #

7 AM

Running Warm-up 2:40 intensity: (43 @1) + (1:50 @2) + (7 @3) 0.45 km (5:55 / km)
ahr:108 max:120

Intervals 1:08:50 intensity: (1:10 @1) + (8:00 @2) + (36:39 @3) + (20:26 @4) + (2:35 @5) 14.04 km (4:54 / km) +80m 4:46 / km
ahr:134 max:163 shoes: Brooks Ghost 8 - 2016

From work - 6 * 1km intervals - along canal to Ratho climbing centre.
Grinding it out. Feeling the last 7 days.

3.57
3.51
3.48
3.49
3.49
3.49

Monday Mar 6, 2017 #

7 AM

Running Road / Track 45:38 intensity: (1:17 @1) + (1:23 @2) + (32:00 @3) + (10:58 @4) 8.0 km (5:42 / km) +30m 5:36 / km
ahr:137 max:159 shoes: Brooks Ghost 8 - 2016

Recovery run from work
5 PM

Running Road / Track 49:33 intensity: (6 @0) + (1:52 @1) + (4:33 @2) + (33:51 @3) + (9:11 @4) 9.36 km (5:18 / km) +134m 4:56 / km
ahr:128 max:154 shoes: Brooks Ghost 8 - 2016

Pre pilates run from Keir RBT to BoA up Glen Rd to the hall
6 PM

Gym 35:00 [3]

pathetic effort at pilates, although stretching was good. Skipped circuits.

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