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Training Log Archive: Roger G

In the 7 days ending Jun 10, 2018:

activity # timemileskm+m
  Mountain Biking1 1:57:58 26.2(4:30) 42.17(2:48) 545
  Gym5 1:55:35 4.45(26:00) 7.15(16:09) 6
  Road Biking2 1:51:00 28.97(3:50) 46.63(2:23) 479
  Orienteering3 1:25:05 11.0(7:44) 17.71(4:48) 145
  Running Warm-up2 39:46 3.78(10:31) 6.08(6:32) 68
  Turbo Trainer1 21:56 7.77(2:49) 12.5(1:45)
  Total9 8:11:20 82.17(5:59) 132.24(3:43) 1243
  [1-5]9 7:53:46

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MoTuWeThFrSaSu

Sunday Jun 10, 2018 #

11 AM

Mountain Biking 1:57:58 intensity: (8:42 @1) + (33:47 @2) + (1:14:32 @3) + (57 @4) 42.17 km (2:48 / km) +545m 2:38 / km
ahr:120 max:144 shoes: Boardman Pro 29er MTB

Bike in for new wheels (to stop what I thought was bottom bracket clunking) so outon MTB to wind farm and a Doune loop.

Saturday Jun 9, 2018 #

2 PM

Gym 14:06 intensity: (5:27 @1) + (5:13 @2) + (3:26 @3) 1.3 km (10:52 / km) +3m 10:45 / km
ahr:107 max:137

Orienteering 14:12 intensity: (4 @2) + (12 @3) + (32 @4) + (13:24 @5) 3.14 km (4:31 / km) +28m 4:20 / km
ahr:169 max:182

Gym 11:51 intensity: (5:25 @1) + (3:49 @2) + (2:37 @3) 0.86 km (13:52 / km) +3m 13:39 / km
ahr:106 max:134

Friday Jun 8, 2018 #

5 PM

Road Biking 52:06 intensity: (6:27 @1) + (39:39 @2) + (6:00 @3) 21.11 km (2:28 / km) +193m 2:22 / km
ahr:110 max:137 shoes: Focus

Very gentle leg stretch and fresh air

Thursday Jun 7, 2018 #

7 AM

Turbo Trainer 21:56 intensity: (29 @1) + (1:49 @2) + (4:35 @3) + (15:03 @4) 12.5 km (1:45 / km)
ahr:142 max:159

New avg Watt pb 248 / 20 min avg power 255 / vo2 max 46

Gym 29:37 intensity: (2:49 @0) + (17:55 @1) + (7:17 @2) + (1:36 @3) 0.55 km (54:03 / km)
ahr:90 max:131

6 PM

Running Warm-up 17:53 intensity: (58 @1) + (4:33 @2) + (11:32 @3) + (50 @4) 2.76 km (6:29 / km) +42m 6:01 / km
ahr:122 max:143 shoes: Brooks Launch 2017

Run out from Kings Knott to Coxet Hill / Torbrex for 3 times 1km sprints and then 2.5 km course back to Kings Knott, with gaz Elle, Ross. All straight line distances so total session over 12km. Great test for the hip which survived it just about.

Feeling much more pacy after the sessions we have done recently. Got caught not looking at control descriptions on a couple. Tricky course planning.

Orienteering 5:29 intensity: (36 @1) + (8 @2) + (12 @3) + (1:44 @4) + (2:49 @5) 1.21 km (4:32 / km)
ahr:149 max:171

Running Warm-up 2:13 intensity: (2:04 @3) + (9 @4) 0.31 km (7:12 / km) +17m 5:38 / km
ahr:134 max:140 shoes: Brooks Launch 2017

Orienteering 8:02 intensity: (8 @2) + (18 @3) + (2:54 @4) + (4:42 @5) 1.7 km (4:44 / km) +17m 4:30 / km
ahr:160 max:172 shoes: Brooks Launch 2017

Orienteering 7:40 intensity: (1 @1) + (12 @2) + (12 @3) + (58 @4) + (6:17 @5) 1.76 km (4:21 / km) +20m 4:07 / km
ahr:161 max:172 shoes: Brooks Launch 2017

Running Warm-up 8:21 intensity: (39 @2) + (7:42 @3) 1.36 km (6:09 / km)
ahr:124 max:131 shoes: Brooks Ghost 9 2017

Orienteering 15:15 intensity: (5 @1) + (10 @2) + (15:00 @4) 2.5 km (6:06 / km)
ahr:104 max:113 shoes: Brooks Launch 2017

Wednesday Jun 6, 2018 #

7 PM

Gym 23:47 intensity: (1:00 @0) + (1:15 @1) + (1:36 @2) + (17:49 @3) + (2:07 @4) 4.08 km (5:49 / km)
ahr:125 max:150

Tuesday Jun 5, 2018 #

5 PM

Road Biking 58:54 intensity: (12 @0) + (4:29 @1) + (15:13 @2) + (35:41 @3) + (2:36 @4) + (43 @5) 25.52 km (2:18 / km) +286m 2:11 / km
ahr:122 max:175

Gym 17:06 intensity: (10:11 @0) + (6:44 @1) + (11 @3) 0.16 km (1:50:19 / km)
ahr:68 max:92

Monday Jun 4, 2018 #

12 PM

Gym 19:08 intensity: (3:22 @0) + (14:28 @1) + (1:16 @2) + (2 @3) 0.22 km (1:28:35 / km)
ahr:81 max:120

5 PM

Running Warm-up 5:29 intensity: (1:36 @1) + (3:16 @2) + (37 @3) 0.68 km (8:01 / km) +8m 7:33 / km
ahr:106 max:121 shoes: Brooks Ghost 9 2017

Orienteering 18:02 intensity: (35 @1) + (17 @2) + (1:20 @3) + (9:08 @4) + (6:42 @5) 3.8 km (4:45 / km) +40m 4:31 / km
ahr:153 max:167 shoes: Brooks Ghost 9 2017

Linlithgow - mass start Gaffles. Jon and myself had girls course Pete and Ross boys. Hesitant early on thrown by complex start with shut gate and multilevels. Gradually got into it and flowing more. Jon made small miss and I had a gap but then Jon closed down a little at the end with a couple of less optimal routes.

Orienteering 16:25 intensity: (15 @2) + (13 @3) + (4:35 @4) + (11:22 @5) 3.6 km (4:34 / km) +40m 4:19 / km
ahr:158 max:177 shoes: Brooks Ghost 9 2017

Linlithgow - 2nd session, staggered minute interval starts jon,me,Ross, Pete. Flowing much more, snuck through Jon with his early miss, and Ross closing down through most of the course. We all ended up finishing much together.

Running Warm-up 5:50 intensity: (1 @2) + (5:49 @3) 0.97 km (6:00 / km) +1m 5:58 / km
ahr:130 max:138 shoes: Brooks Ghost 9 2017

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