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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Mar 11, 2019:

activity # timemileskm+m
  Orienteering3 1:59:30 11.87(10:04) 19.1(6:15) 477
  Gym2 1:11:01 0.04 0.07
  Running Warm-up3 1:06:30 5.1(13:03) 8.2(8:07) 179
  Running Road / Track2 1:02:36 6.94(9:01) 11.17(5:36) 69
  Running1 57:08 5.71(10:00) 9.19(6:13) 194
  Intervals1 55:10 5.49(10:03) 8.83(6:15) 164
  Swimming1 19:00 0.5(38:13) 0.8(23:45)
  Total9 7:30:55 35.64 57.36 1083
  [1-5]9 7:26:13

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Monday Mar 11, 2019 #

6 PM

Running Road / Track 23:25 intensity: (15 @1) + (37 @2) + (6:38 @3) + (15:55 @4) 3.73 km (6:16 / km) +24m 6:04 / km
ahr:139 max:153 shoes: Ghost 11 Aug 18

Running Road / Track 13:47 intensity: (12 @1) + (4 @2) + (35 @3) + (12:56 @4) 2.43 km (5:41 / km) +32m 5:20 / km
ahr:143 max:152 shoes: Ghost 11 Aug 18

Gym 1:00:00 [3]
shoes: Ghost 11 Aug 18

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.

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