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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Apr 2, 2017:

activity # timemileskm+m
  Running Road / Track2 2:31:36 19.75(7:41) 31.78(4:46) 314
  Orienteering2 2:16:13 7.44(18:18) 11.98(11:22) 618
  Intervals2 1:46:28 10.11(10:32) 16.26(6:33) 272
  Mountain Biking1 36:31 6.21(5:53) 10.0(3:39) 180
  Running Warm-up1 27:27 2.24(12:17) 3.6(7:38) 94
  Gym1 15:00
  Total7 7:53:15 45.75 73.63 1478
  [1-5]7 7:53:04

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MoTuWeThFrSaSu

Sunday Apr 2, 2017 #

11 AM

Running Warm-up 3:14 intensity: (1:11 @1) + (15 @2) + (25 @3) + (1:23 @4) 0.46 km (7:06 / km) +17m 5:59 / km
ahr:116 max:147 shoes: Integrator 2016

Running Warm-up 12:46 intensity: (1:56 @1) + (1:41 @2) + (3:24 @3) + (5:45 @4) 1.63 km (7:50 / km) +57m 6:40 / km
ahr:128 max:149 shoes: Integrator 2016

Orienteering 1:14:38 intensity: (9 @1) + (7 @2) + (22 @3) + (31:54 @4) + (42:06 @5) 8.59 km (8:41 / km) +425m 6:58 / km
ahr:159 max:171 shoes: Integrator 2016

Running Warm-up 11:27 intensity: (3 @1) + (4:58 @2) + (6:26 @3) 1.51 km (7:34 / km) +20m 7:06 / km
ahr:122 max:133 shoes: Integrator 2016

Orienteering 42:22 intensity: (19 @1) + (10:09 @2) + (26:19 @3) + (5:35 @4) 1.31 km (32:17 / km) +122m 22:02 / km
ahr:127 max:150

Saturday Apr 1, 2017 #

3 PM

Orienteering 19:13 intensity: (1:19 @1) + (7:53 @2) + (10:01 @3) 2.08 km (9:15 / km) +71m 7:54 / km
ahr:118 max:136 shoes: Falcon 2017

Friday Mar 31, 2017 #

6 PM

Running Road / Track 1:39:38 intensity: (11 @1) + (17 @2) + (3:25 @3) + (1:31:47 @4) + (3:58 @5) 21.77 km (4:35 / km) +249m 4:20 / km
ahr:151 max:165 shoes: Brooks Ghost 9 2017

decent pace considering - painful week, work, event, car prang...

found cool auto splits function up and down - HR same up as down

35:49 7.2 4:59 +197 152 163 77
35:50 8.4 4:15 -197 149 161 78
27:58 6.1 4:33 152 165 78

Thursday Mar 30, 2017 #

6 PM

Intervals 51:25 intensity: (5 @0) + (2:28 @1) + (4:35 @2) + (23:18 @3) + (11:12 @4) + (9:47 @5) 7.07 km (7:16 / km) +244m 6:12 / km
ahr:138 max:175 shoes: Brooks Ghost 8 - 2016

Uni hills with Jase & Ben

1.33 57
1.34. 58
1.34 57
1.36 1.01


Short but intensive reps- very different to normal flat stuff

Grippier shoes next time

Wednesday Mar 29, 2017 #

6 PM

Intervals 55:03 intensity: (6 @0) + (3:10 @1) + (10:05 @2) + (13:45 @3) + (11:18 @4) + (16:39 @5) 9.19 km (5:59 / km) +28m 5:54 / km
ahr:138 max:174

Tuesday Mar 28, 2017 #

7 AM

Running Road / Track 51:58 intensity: (53 @1) + (1:07 @2) + (44:02 @3) + (4:20 @4) + (1:36 @5) 10.01 km (5:11 / km) +65m 5:02 / km
ahr:131 max:165

Gym 15:00 [3]

Monday Mar 27, 2017 #

6 PM

Mountain Biking 36:31 intensity: (7:20 @1) + (22:07 @2) + (7:04 @3) 10.0 km (3:39 / km) +180m 3:21 / km
ahr:109 max:127 shoes: Boardman Pro 29er MTB

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