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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Mar 10, 2019:

activity # timemileskm+m
  Orienteering3 1:59:30 11.87(10:04) 19.1(6:15) 477
  Running2 1:32:55 9.29(10:00) 14.94(6:13) 307
  Gym3 1:26:11 0.77(1:52:18) 1.24(1:09:47)
  Running Warm-up3 1:06:30 5.1(13:03) 8.2(8:07) 179
  Intervals1 55:10 5.49(10:03) 8.83(6:15) 164
  Swimming2 36:46 0.99(36:59) 1.6(22:59)
  Running Road / Track1 25:24 3.11(8:09) 5.01(5:04) 13
  Total10 8:02:26 36.61(13:11) 58.92(8:11) 1140
  [1-5]10 7:32:25

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MoTuWeThFrSaSu

Sunday Mar 10, 2019 #

Event: Wharncliffe UKOL Long (Northern Champs)
 
11 AM

Running Warm-up 19:24 intensity: (7 @1) + (1:17 @2) + (3:14 @3) + (13:23 @4) + (1:23 @5) 2.05 km (9:29 / km) +48m 8:30 / km
ahr:145 max:176 shoes: VJ i-rock 2018

Orienteering 58:05 intensity: (16 @1) + (9 @2) + (2:40 @3) + (27:47 @4) + (27:13 @5) 7.53 km (7:43 / km) +223m 6:43 / km
ahr:158 max:189 shoes: VJ i-rock 2018

4th 5 mins down ion Dave P and 1 min on Pete. Pretty average run.

Running Warm-up 4:49 intensity: (5 @0) + (21 @2) + (43 @3) + (3:38 @4) + (2 @5) 0.71 km (6:48 / km) +5m 6:35 / km
ahr:142 max:160 shoes: VJ i-rock 2018

Saturday Mar 9, 2019 #

Event: Sheffield Urban Race
 
1 PM

Running Warm-up 17:49 intensity: (18 @1) + (35 @2) + (8:06 @3) + (8:50 @4) 2.45 km (7:17 / km) +62m 6:28 / km
ahr:138 max:153 shoes: Brooks Launch 2017

Orienteering 48:51 intensity: (21 @1) + (20 @2) + (2:53 @3) + (14:25 @4) + (30:52 @5) 9.69 km (5:03 / km) +213m 4:33 / km
ahr:158 max:175

4 PM

Orienteering 12:34 intensity: (10 @1) + (19 @2) + (3:29 @3) + (8:36 @4) 1.88 km (6:41 / km) +41m 6:02 / km
ahr:140 max:150

Thursday Mar 7, 2019 #

7 AM

Gym 11:01 intensity: (4:35 @0) + (6:23 @1) + (3 @2) 0.07 km (2:39:40 / km)
ahr:72 max:104

Swimming 19:00 [3] 0.8 km (23:45 / km)

7 PM

Intervals 55:10 intensity: (2 @0) + (1:09 @1) + (4:08 @2) + (20:16 @3) + (27:32 @4) + (2:03 @5) 8.83 km (6:15 / km) +164m 5:43 / km
ahr:138 max:174 shoes: Ghost 11 Aug 18

Left work late so missed the daylight for uni hill reps so created a similar session near home. 450m and 260

Loop up Glen Rd and then second hill upto St Margaret’s Drive.
1.50, 1.00
1.47,1.01
1.50,1.01
1.57, 1.01


Wednesday Mar 6, 2019 #

8 PM

Running Warm-up 24:28 intensity: (9 @1) + (6:43 @2) + (9:28 @3) + (5:29 @4) + (2:39 @5) 3.0 km (8:09 / km) +65m 7:21 / km
ahr:133 max:176

Tuesday Mar 5, 2019 #

7 AM

Running Road / Track 25:24 intensity: (13 @1) + (16 @2) + (17:42 @3) + (7:13 @4) 5.01 km (5:04 / km) +13m 5:00 / km
ahr:135 max:152

5 PM

Running 57:08 intensity: (7 @2) + (12:37 @3) + (18:00 @4) + (26:24 @5) 9.19 km (6:13 / km) +194m 5:37 / km
ahr:154 max:181 shoes: Ghost 11 Aug 18

Ochtertyre Estate revisit. Explored the woods a little more but got stuck in some rhododendrons. Back via Laggen Hill. Nice new circuit.

Monday Mar 4, 2019 #

7 AM

Gym 16:26 intensity: (7:19 @0) + (9:07 @1) 0.11 km (2:30:46 / km)
ahr:73 max:96

Swimming 17:46 [3] 0.8 km (22:12 / km)

6 PM

Running 30:34 intensity: (5 @1) + (14 @2) + (10 @3) + (8:41 @4) + (21:24 @5) 5.1 km (6:00 / km) +79m 5:34 / km
ahr:162 max:176 shoes: Ghost 11 Aug 18

Pre Pilates run - across golf course and extra loop

Gym 58:44 intensity: (18:00 @0) + (22:54 @1) + (11:39 @2) + (5:53 @3) + (18 @4) 1.06 km (55:34 / km)
ahr:88 max:146

Running 5:13 intensity: (6 @1) + (10 @2) + (3:09 @3) + (1:48 @4) 0.65 km (7:58 / km) +34m 6:19 / km
ahr:137 max:147 shoes: Ghost 11 Aug 18

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