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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Aug 5, 2018:

activity # timemileskm+m
  Orienteering4 4:11:00 23.01(10:55) 37.03(6:47) 922
  Running Terrain1 2:00:05 9.48(12:40) 15.26(7:52) 835
  Running Warm-up4 1:36:52 5.96(16:15) 9.6(10:06) 674
  Swimming2 31:35 0.64(49:38) 1.02(30:51)
  Gym1 8:27 0.03(4:55:38) 0.05(3:03:42)
  Total8 8:27:59 39.12(12:59) 62.96(8:04) 2430
  [1-5]8 8:27:41

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MoTuWeThFrSaSu

Sunday Aug 5, 2018 #

12 PM

Running Terrain 2:00:05 intensity: (11 @0) + (3:08 @1) + (21:01 @2) + (1:12:01 @3) + (23:27 @4) + (17 @5) 15.26 km (7:52 / km) +835m 6:11 / km
ahr:129 max:184 shoes: VJ i-rock 2018

Ben Ledi climbing from the north and off track to the south, before running into calander. Legs knacked on the climb. Hip holding out for longest run this year

Friday Aug 3, 2018 #

12 PM

Running Warm-up 11:54 intensity: (1:25 @1) + (7:31 @2) + (2:58 @3) 1.47 km (8:06 / km) +29m 7:22 / km
ahr:112 max:129 shoes: Integrator 2017

Orienteering 44:19 intensity: (14 @1) + (3 @2) + (7 @3) + (14:36 @4) + (29:19 @5) 4.86 km (9:08 / km) +230m 7:23 / km
ahr:161 max:175

Running Warm-up 7:21 intensity: (17 @1) + (5 @2) + (4:57 @3) + (2:02 @4) 1.15 km (6:23 / km) +24m 5:47 / km
ahr:132 max:154 shoes: Integrator 2017

Thursday Aug 2, 2018 #

11 AM

Running Warm-up 14:46 intensity: (18 @1) + (6:56 @2) + (7:32 @3) 1.64 km (9:00 / km) +73m 7:21 / km
ahr:118 max:134

Orienteering 1:11:08 intensity: (4 @1) + (8 @2) + (8 @3) + (6:02 @4) + (1:04:46 @5) 12.84 km (5:32 / km) +160m 5:13 / km
ahr:166 max:177

Wednesday Aug 1, 2018 #

10 AM

Swimming 17:04 [3] 0.48 km (35:51 / km)

Tuesday Jul 31, 2018 #

10 AM

Running Warm-up 12:34 intensity: (1:08 @1) + (2:47 @2) + (8:15 @3) + (24 @4) 1.09 km (11:34 / km) +151m 6:49 / km
ahr:122 max:141 shoes: Integrator 2017

Orienteering 1:13:12 intensity: (9 @1) + (8 @2) + (30 @3) + (38:29 @4) + (33:56 @5) 9.8 km (7:28 / km) +236m 6:40 / km
ahr:157 max:169 shoes: Integrator 2017

Day 3 - Whinlatter, M40,

Early start so no tracks, but imagine only a couple of minutes different. Pretty clean, loosing 1 minute in the woods on way back. Legs shagged as average heart rate and max way down even though pushing hard and not helped by the heather.

Running Warm-up 13:49 intensity: (7 @0) + (8:43 @1) + (4:59 @2) 1.48 km (9:19 / km) +110m 6:47 / km
ahr:93 max:114 shoes: Brooks Ghost 9 2017

6 PM

Gym 8:27 [3] 0.05 km (3:03:42 / km)

Monday Jul 30, 2018 #

12 PM

Running Warm-up 26:39 intensity: (1:21 @1) + (15:02 @2) + (10:07 @3) + (9 @4) 1.68 km (15:50 / km) +287m 8:33 / km
ahr:116 max:140 shoes: VJ i-rock 2018

Orienteering 1:02:21 intensity: (5 @1) + (9 @2) + (14 @3) + (9:40 @4) + (52:13 @5) 9.54 km (6:32 / km) +296m 5:39 / km
ahr:164 max:172 shoes: VJ i-rock 2018

Lakes Day 2 - M40 8.8km 440m climb.
4th 7 minutes down on Ingo Horst 55 and Nick 56. Graham Patten 1 min ahead.

Chasing Pete 3 minutes ahead. Caught him at number 6 but caused a 30 sec mistake as too low and knew it. Got away at next as Pete decided I was too far left but got ok. Another 30 at number 8, 14 and 15. 2 min 30. Dying at the end especially with brutal climb at 13.


Running Warm-up 9:49 intensity: (5 @1) + (7:59 @2) + (1:45 @3) 1.08 km (9:05 / km)
ahr:113 max:125 shoes: VJ i-rock 2018

6 PM

Swimming 14:31 [3] 0.55 km (26:29 / km)

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