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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Oct 28, 2018:

activity # timemileskm+m
  Orienteering2 1:55:15 12.79(9:01) 20.58(5:36) 165
  Gym2 1:10:36 0.79(1:29:36) 1.27(55:41)
  Running Road / Track2 1:00:30 6.7(9:02) 10.78(5:37) 218
  Intervals1 55:42 4.69(11:53) 7.54(7:23) 232
  Running Warm-up2 36:43 1.84(19:59) 2.96(12:25) 5
  Turbo Trainer1 25:00 7.46(3:21) 12.0(2:05)
  Swimming1 18:47 0.5(37:47) 0.8(23:29)
  Total7 6:22:33 34.76(11:00) 55.93(6:50) 620
  [1-5]7 6:06:25

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MoTuWeThFrSaSu

Sunday Oct 28, 2018 #

10 AM

Running Warm-up 13:31 intensity: (7:35 @1) + (2:18 @2) + (1:58 @3) + (1:40 @4) 0.83 km (16:15 / km) +3m 16:00 / km
ahr:103 max:148 shoes: VJ i-rock 2018

Orienteering 1:07:27 intensity: (37 @1) + (19 @2) + (28 @3) + (11:01 @4) + (55:02 @5) 11.09 km (6:05 / km) +44m 5:58 / km
ahr:162 max:174

Running Warm-up 8:12 intensity: (1:12 @1) + (5:59 @2) + (1:01 @3) 0.63 km (13:07 / km) +3m 12:51 / km
ahr:111 max:127 shoes: VJ i-rock 2018

Saturday Oct 27, 2018 #

1 PM

Orienteering 47:48 intensity: (8 @3) + (4:10 @4) + (43:30 @5) 9.49 km (5:02 / km) +121m 4:44 / km
ahr:166 max:180

Running Warm-up 15:00 [3] 1.5 km (10:00 / km)
shoes: Brooks Launch 2017

Thursday Oct 25, 2018 #

5 PM

Intervals 55:42 intensity: (37 @0) + (3:04 @1) + (5:55 @2) + (23:51 @3) + (16:31 @4) + (5:44 @5) 7.54 km (7:23 / km) +232m 6:24 / km
ahr:134 max:172 shoes: Ghost 11 Aug 18

Uni hill reps with Jon. The pre-arrangements worked to get us out! 3 laps to ease into it.

1.48, 1.03
1.47, 1.01
1.44, 1.01

Wednesday Oct 24, 2018 #

7 AM

Gym 12:18 intensity: (4:17 @0) + (8:01 @1) 0.05 km (4:01:11 / km)
ahr:72 max:94

Swimming 18:47 [3] 0.8 km (23:29 / km)

First swim for a long time. Actually enjoyed it.

Tuesday Oct 23, 2018 #

7 AM

Turbo Trainer 25:00 intensity: (49 @1) + (7:44 @2) + (16:27 @3) 12.0 km (2:05 / km)
ahr:121 max:136

Gentle Watt Bike
5 PM

Running Road / Track 47:17 intensity: (38 @1) + (57 @2) + (20:04 @3) + (25:32 @4) + (6 @5) 8.67 km (5:27 / km) +157m 5:00 / km
ahr:140 max:160 shoes: Brooks Launch 2017

Crieff 10km route in reverse- grinding it out

Monday Oct 22, 2018 #

6 PM

Running Road / Track 13:13 intensity: (16 @1) + (1:33 @2) + (4:45 @3) + (6:39 @4) 2.11 km (6:15 / km) +61m 5:28 / km
ahr:134 max:158

Gym 58:18 intensity: (11:14 @0) + (36:47 @1) + (5:12 @2) + (4:22 @3) + (40 @4) + (3 @5) 1.22 km (47:54 / km)
ahr:84 max:165

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