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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Jan 13, 2019:

activity # timemileskm+m
  Running Road / Track5 2:36:56 18.09(8:41) 29.11(5:23) 228
  Orienteering2 2:16:13 9.09(14:59) 14.63(9:19) 436
  Gym4 2:02:00 2.31(52:44) 3.72(32:46)
  Running Terrain1 1:22:31 7.36(11:13) 11.84(6:58) 267
  Running Warm-up1 16:42 0.96(17:21) 1.55(10:47) 119
  Total10 8:34:22 37.81(13:36) 60.85(8:27) 1051
  [1-5]10 8:32:12

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MoTuWeThFrSaSu

Sunday Jan 13, 2019 #

2 PM

Running Terrain 1:22:31 intensity: (3 @0) + (1:27 @1) + (12:23 @2) + (47:17 @3) + (21:21 @4) 11.84 km (6:58 / km) +267m 6:16 / km
ahr:131 max:155 shoes: VJ i-rock 2018

Terrain up through Sherriff Muir and back by Gathering stone. Nice new path from the top to the monument

Saturday Jan 12, 2019 #

3 PM

Orienteering 1:21:59 intensity: (6:27 @1) + (22:02 @2) + (46:11 @3) + (7:19 @4) 8.2 km (10:00 / km) +190m 8:58 / km
ahr:123 max:152 shoes: VJ i-rock 2018

Talk o with Jamie on Jase’s night race. Getting dark so head torches very helpful - weird alternate day / night sections depending on the type of forest. Forest conditions great. Shame about the new felling.

Friday Jan 11, 2019 #

7 AM

Running Road / Track 42:43 intensity: (21 @1) + (1:13 @2) + (20:20 @3) + (20:49 @4) 8.01 km (5:20 / km) +28m 5:15 / km
ahr:140 max:157

Gym 11:50 intensity: (11:07 @1) + (39 @2) + (4 @3) 0.09 km (2:14:28 / km)
ahr:85 max:121

Thursday Jan 10, 2019 #

8 AM

Gym 21:39 intensity: (21:37 @1) + (2 @3) 0.13 km (2:42:47 / km)
ahr:70 max:98

12 PM

Running Road / Track 26:01 intensity: (20 @1) + (13 @2) + (3:43 @3) + (21:17 @4) + (28 @5) 5.01 km (5:12 / km) +12m 5:08 / km
ahr:145 max:167

Wednesday Jan 9, 2019 #

6 PM

Running Warm-up 16:42 intensity: (2:05 @0) + (8:34 @1) + (5:41 @2) + (22 @3) 1.55 km (10:47 / km) +119m 7:47 / km
ahr:89 max:122

Orienteering 34:06 intensity: (2:53 @1) + (5:42 @2) + (9:12 @3) + (1:08 @4) + (15:11 @5) 4.52 km (7:33 / km) +165m 6:23 / km
ahr:141 max:178

Orienteering 20:08 intensity: (18 @2) + (7:23 @3) + (9:31 @4) + (2:56 @5) 1.91 km (10:32 / km) +81m 8:42 / km
ahr:144 max:174

Tuesday Jan 8, 2019 #

5 PM

Running Road / Track 52:22 intensity: (2 @0) + (31 @1) + (37 @2) + (27:10 @3) + (17:58 @4) + (6:04 @5) 10.11 km (5:11 / km) +159m 4:48 / km
ahr:140 max:169 shoes: Ghost 11 Aug 18

Lady Mary’s - increased tempo run. Failed to get under 4m/km for the last. Much work needed on pace.

Monday Jan 7, 2019 #

7 AM

Running Road / Track 19:17 intensity: (21 @1) + (5:47 @2) + (12:59 @3) + (10 @4) 3.29 km (5:51 / km)
ahr:122 max:155 shoes: Ghost 11 Aug 18

Park and ride to work

Gym 12:00 [1] 0.06 km (3:13:33 / km)
ahr:75 max:89

4 PM

Running Road / Track 16:33 intensity: (19 @1) + (7:19 @2) + (8:29 @3) + (26 @4) 2.69 km (6:09 / km) +30m 5:50 / km
ahr:121 max:151 shoes: Ghost 11 Aug 18

And back
6 PM

Gym 1:16:31 intensity: (54:25 @1) + (15:16 @2) + (6:49 @3) + (1 @4) 3.44 km (22:15 / km)
ahr:84 max:141 shoes: Brooks Launch 2017

Pilates- run to and from house ;) - less than 4 minutes down.

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