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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 8 days ending Aug 4, 2018:

activity # timemileskm+m
  Orienteering5 5:25:10 29.34(11:05) 47.22(6:53) 1330
  Running Warm-up5 2:21:42 9.06(15:38) 14.59(9:43) 924
  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 8:26:54 39.07(12:59) 62.87(8:04) 2254
  [1-5]8 8:26:47

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SaSuMoTuWeThFrSa

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)

Sunday Jul 29, 2018 #

Event: Lakes 5 Days 2018
 
10 AM

Running Warm-up 24:05 intensity: (28 @1) + (2:20 @2) + (9:00 @3) + (12:17 @4) 2.43 km (9:55 / km) +245m 6:36 / km
ahr:137 max:158

Orienteering 1:14:10 intensity: (10 @2) + (1:06 @3) + (34:04 @4) + (38:50 @5) 10.19 km (7:17 / km) +409m 6:04 / km
ahr:158 max:172

Lakes 5 Day 1 - Silver How. 8.7km 405m, 5th m40, nick 66min.
Orienteered ok in tricky visibility, lost 1 min 30 #7 too low, 1min hesitancy 9, 2 minutes 2nd to last.

The amazing weather had to end and like 4 years ago torrential conditions on day 1. Pipped by Pete by 6 seconds. Would have been 9th on 21. 1st m35.

Running Warm-up 20:45 intensity: (11:09 @2) + (9:36 @3) 2.56 km (8:06 / km) +5m 8:01 / km
ahr:118 max:136

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