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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: JamieG

In the 30 days ending Apr 30, 2023:

activity # timemileskm+m
  S&C21 22:19:38 105.97 170.55 18697
  Running 20 13:06:58 87.14(9:02) 140.24(5:37) 3279
  Orienteering 6 6:00:08 29.92(12:02) 48.16(7:29) 2749
  Road Biking6 3:14:32 39.02(12.0/h) 62.8(19.4/h) 935
  Total40 44:41:16 262.06 421.75 25660
  [1-5]40 37:05:35

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Sunday Apr 30, 2023 #

10 PM

Running 1:13:11 intensity: (3:52 @1) + (41:18 @2) + (28:01 @3) 13.71 km (5:20 / km) +150m 5:04 / km
ahr:152 max:166

Saturday Apr 29, 2023 #

12 PM

Running 1:26:18 intensity: (7 @0) + (3:21 @1) + (12:35 @2) + (33:59 @3) + (36:13 @4) + (3 @5) 16.3 km (5:18 / km) +350m 4:47 / km
ahr:165 max:185

Friday Apr 28, 2023 #

11 PM

Running 49:41 intensity: (7 @0) + (2:24 @1) + (38:37 @2) + (8:05 @3) + (28 @4) 9.0 km (5:31 / km) +67m 5:19 / km
ahr:148 max:179

Thursday Apr 27, 2023 #

5 PM

Road Biking 49:59 intensity: (1:53 @0) + (36:59 @1) + (6:34 @2) + (3:15 @3) + (1:18 @4) 11.31 km (13.6 kph) +255m
ahr:126 max:181

Running 4:01 intensity: (23 @1) + (30 @2) + (1:28 @3) + (1:40 @4) 1.01 km (3:59 / km) +7m 3:51 / km
ahr:162 max:176

Wednesday Apr 26, 2023 #

11 AM

S&C 22:47 intensity: (20:24 @0) + (2:23 @1) 2.22 km (10:17 / km) +27m 9:41 / km
ahr:86 max:104

Running 1:10:10 intensity: (27 @0) + (17:13 @1) + (18:19 @2) + (20:55 @3) + (13:16 @4) 10.0 km (7:01 / km) +404m 5:50 / km
ahr:152 max:180

S&C 21:40 intensity: (2:03 @0) + (19:37 @1) 2.29 km (9:27 / km) +12m 9:12 / km
ahr:108 max:129

Tuesday Apr 25, 2023 #

5 PM

Running 1:00:59 intensity: (13 @0) + (15:44 @1) + (29:48 @2) + (15:03 @3) + (11 @4) 10.0 km (6:06 / km) +255m 5:24 / km
ahr:146 max:170

Monday Apr 24, 2023 #

4 PM

Running 58:44 intensity: (6:25 @1) + (47:15 @2) + (5:04 @3) 10.0 km (5:52 / km) +237m 5:15 / km
ahr:146 max:160

7 PM

S&C 42:00 intensity: (1:49 @0) + (39:29 @1) + (42 @2)
ahr:116 max:147

Sunday Apr 23, 2023 #

11 AM

Running 4:23 intensity: (12 @0) + (4:11 @1) 0.57 km (7:40 / km) +9m 7:06 / km
ahr:119 max:131

Orienteering 1:24:31 intensity: (33 @0) + (18:07 @1) + (6:30 @2) + (29:29 @3) + (29:49 @4) + (3 @5) 10.93 km (7:44 / km) +373m 6:36 / km
ahr:157 max:185

Saturday Apr 22, 2023 #

9 AM

Running 2:17 intensity: (2 @0) + (2:01 @1) + (14 @2) 0.4 km (5:42 / km)
ahr:130 max:148

Running 20:19 intensity: (6 @0) + (22 @1) + (2:06 @2) + (2:12 @3) + (34 @4) + (14:59 @5) 4.71 km (4:19 / km) +100m 3:54 / km
ahr:183 max:198

Orienteering 1:19:55 intensity: (54 @0) + (26:28 @1) + (21:14 @2) + (20:16 @3) + (11:03 @4) 9.36 km (8:32 / km) +446m 6:54 / km
ahr:147 max:178

Friday Apr 21, 2023 #

1 PM

Running 20:06 intensity: (27 @0) + (4:35 @1) + (8:40 @2) + (5:12 @3) + (1:12 @4) 3.82 km (5:16 / km) +46m 4:58 / km
ahr:145 max:172

Feeling miidddd - we move.

S&C 35:01 intensity: (2:04 @0) + (32:09 @1) + (48 @2)
ahr:116 max:147

Chest Press 45kg x10 3 Sets +6 +4 (4)
Pectoral 35kg x10 +6 (4)
Pectoral 35kg x10 1 Set (4)
Shoulder Press (Bench - Dumbbells) 8kg x10 5 Sets (Max)
Chest Press (Bench - Dumbbells) 12kg x10 2 Sets +9 (1st)
Hammer Curls (Bench - Dumbbells) 12kg x10 4 Sets (Max)
Lat Machine 45kg x10 3 Sets (Bar)

Thursday Apr 20, 2023 #

4 PM

Road Biking 16:59 intensity: (4:44 @0) + (12:15 @1) 7.12 km (25.2 kph) +112m
ahr:106 max:131

S&C 32:00 intensity: (1:01 @0) + (29:38 @1) + (1:21 @2)
ahr:118 max:144

Chest Press 40kg x10 1 Set (4)
Chest Press 45kg x10 2 Set +6 (4)
Tricep Pulley 20kg x10 2 Sets +9 +8 (35)
Lower Back 60kg x10 3 Sets (3)
Shoulder Press 20kg x10 1 Set (4)
Shoulder Press 15kg x10 +5 +4 (4)
Arm Extension 40kg x10 1 Set (4)
Chest Press (Bench - Dumbbells) 14kg x10 2 Sets (1st Incline)
Hammer Curls (Bench - Dumbbells) 14kg x10 2 Sets (Max Incline)

Road Biking 20:34 intensity: (44 @0) + (12:09 @1) + (6:34 @2) + (1:07 @3) 7.13 km (20.8 kph) +184m
ahr:132 max:162

Wednesday Apr 19, 2023 #

10 AM

Running 1:09:41 intensity: (12 @0) + (5:36 @1) + (51:41 @2) + (12:12 @3) 12.0 km (5:48 / km) +177m 5:25 / km
ahr:149 max:166

Easy pace on an another amazing day. A strong wind out made it hard to begin with but got into it. Legs feeling tired, especially the quads.
1 PM

S&C 30:01 intensity: (1:22 @0) + (17:33 @1) + (10:31 @2) + (35 @3)
ahr:133 max:162

Lat Machine 40kg x10 1 Set (Bar)
Lat Machine 45kg x10 3 Sets (Bar)
Chest Press 40kg x10 3 Sets (4)
Low Row 50kg x10 2 Sets (4/2)
Low Row 40kg x10 2 Sets (4/2)
Tricep Pulley 20kg x10 3 Sets (35)
Chest Press (Bench - Dumbbells) 14kg x10 2 Sets +9 (1st Incline)
Hammer Curls (Bench - Dumbbells) 14kg x10 3 Sets (Max Incline)
Leg Press 140kg x10 1 Set (6)
5 PM

Running 25:23 intensity: (13 @0) + (16:49 @1) + (8:21 @2) 4.41 km (5:45 / km) +104m 5:09 / km
ahr:134 max:152

Run to event.

Orienteering 35:20 intensity: (15 @0) + (2:56 @1) + (1:57 @2) + (6:33 @3) + (20:01 @4) + (3:38 @5) 4.78 km (7:23 / km) +293m 5:39 / km
ahr:170 max:189

Running 26:59 intensity: (12 @0) + (2:40 @1) + (9:52 @2) + (14:15 @3) 4.35 km (6:12 / km) +93m 5:37 / km
ahr:153 max:168

Run home.

Tuesday Apr 18, 2023 #

10 AM

Road Biking 17:12 intensity: (3:22 @0) + (12:42 @1) + (1:07 @2) + (1 @3) 7.12 km (24.8 kph) +45m
ahr:118 max:154

Bike to gym with a very flat tire.
12 PM

S&C 40:30 intensity: (2:28 @0) + (34:31 @1) + (3:31 @2)
ahr:119 max:153

Chest Press 40kg x10 3 Sets +9 (Setting 4)
Tricep Pull Down 20kg x10 3 Sets + 7 (Setting 35)
Chest Press (Bench - Dumbbells) 16kg x10 1 Set +7 +5 (1st Incline)
Hammer Curls (Bench - Dumbbells) 14kg x10 4 Sets (Max Incline)
Lower Back 60kg x10 3 Sets (Setting 3)
Lat Pull Down 20kg x10 3 Sets (Setting 35)

Road Biking 4:36 intensity: (52 @0) + (3:30 @1) + (14 @2) 2.08 km (27.1 kph)
ahr:115 max:144

Bike home.

Road Biking 15:04 intensity: (19 @0) + (7:27 @1) + (6:34 @2) + (44 @3) 4.81 km (19.2 kph) +111m
ahr:137 max:157

3 PM

Road Biking 35:57 intensity: (47 @0) + (28:47 @1) + (6:23 @2) 11.69 km (19.5 kph) +116m
ahr:127 max:153

9 PM

Road Biking 34:11 intensity: (3:11 @0) + (26:50 @1) + (3:14 @2) + (56 @3) 11.54 km (20.3 kph) +112m
ahr:123 max:163

Monday Apr 17, 2023 #

3 PM

Running 1:26:44 intensity: (4 @0) + (2:34 @1) + (33:09 @2) + (50:17 @3) + (40 @4) 15.0 km (5:47 / km) +254m 5:20 / km
ahr:155 max:171

Long run. 2:30am wake up for the flight was rough. Snowboarding and xc skiing have got me fairly stiff. Quads and ankles sore in the second half of the run. Really enjoyable non the less.
6 PM

S&C 35:01 intensity: (35 @0) + (26:05 @1) + (7:18 @2) + (1:03 @3)
ahr:131 max:163

Chest Press 40kg x10 3 Sets +5 (Setting 4)
Lat Machine 40kg x10 4 Sets (Bar/3)
Lat Machine 40kg x10 2 Sets (Triangle/3)
Chest Press (Bench - Dumbbells) 14kg x10 3 Sets +9 (1st Incline)
Hammer Curls (Bench - Dumbbells) 14kg x10 2 Sets (Max Incline)
Tricep Pull Down 20kg x10 2 Sets (Setting 35)

Sunday Apr 16, 2023 #

10 AM

S&C 2:55:37 intensity: (1:28:54 @0) + (1:26:41 @1) + (2 @3) 19.81 km (8:52 / km) +465m 7:56 / km
ahr:100 max:128

Saturday Apr 15, 2023 #

10 AM

S&C 3:56:03 intensity: (37:13 @0) + (3:10:05 @1) + (8:45 @2) 12.69 km (18:36 / km) +277m 16:46 / km
ahr:118 max:148

9 PM

S&C 18:47 intensity: (6:34 @0) + (12:13 @1) 1.33 km (14:05 / km) +5m 13:49 / km
ahr:102 max:121

Friday Apr 14, 2023 #

10 AM

S&C 32:10 intensity: (17:49 @0) + (14:03 @1) + (18 @3) 10.65 km (3:01 / km) +1553m 1:45 / km
ahr:95 max:129

S&C 50:31 intensity: (31:05 @0) + (19:18 @1) + (8 @3) 13.78 km (3:40 / km) +2593m 1:53 / km
ahr:93 max:130

Thursday Apr 13, 2023 #

9 AM

S&C 1:10:51 intensity: (25:57 @0) + (44:40 @1) + (4 @2) + (10 @3) 16.79 km (4:13 / km) +2280m 2:31 / km
ahr:103 max:140

1 PM

S&C 34:31 intensity: (28:08 @0) + (4:37 @1) + (1:46 @3) 8.68 km (3:59 / km) +1864m 1:55 / km
ahr:89 max:114

6 PM

S&C 36:34 intensity: (25:08 @0) + (11:26 @1) 2.67 km (13:43 / km) +195m 10:03 / km
ahr:91 max:116

Wednesday Apr 12, 2023 #

8 AM

S&C 1:47:31 intensity: (1:02:20 @0) + (41:08 @1) + (3:51 @2) + (12 @3) 37.63 km (2:51 / km) +5560m 1:39 / km
ahr:99 max:152

6 PM

S&C 1:09:01 intensity: (16:44 @0) + (35:15 @1) + (17:01 @2) + (1 @3) 7.39 km (9:20 / km) +212m 8:10 / km
ahr:119 max:154

Tuesday Apr 11, 2023 #

10 AM

S&C 41:55 intensity: (16:30 @0) + (23:26 @1) + (1:50 @2) + (9 @3) 12.8 km (3:16 / km) +1751m 1:57 / km
ahr:104 max:144

1 PM

S&C 40:49 intensity: (4:13 @0) + (34:55 @1) + (1:40 @2) + (1 @3) 13.86 km (2:57 / km) +1769m 1:48 / km
ahr:116 max:146

6 PM

S&C 1:31:33 intensity: (41:14 @0) + (50:19 @1) 7.95 km (11:31 / km) +136m 10:37 / km
ahr:101 max:124

Sunday Apr 9, 2023 #

12 PM

Running 12:36 intensity: (3 @0) + (6:14 @1) + (5:55 @2) + (24 @3) 1.83 km (6:54 / km) +176m 4:39 / km
ahr:137 max:156

Orienteering 1:30:04 intensity: (15 @0) + (2:48 @1) + (5:04 @2) + (9:36 @3) + (1:10:48 @4) + (1:33 @5) 11.07 km (8:08 / km) +1156m 5:21 / km
ahr:172 max:189

Saturday Apr 8, 2023 #

12 PM

Running 14:39 intensity: (18 @0) + (4:25 @1) + (7:48 @2) + (2:08 @3) 1.92 km (7:38 / km) +337m 4:04 / km
ahr:142 max:161

Orienteering 35:39 intensity: (12 @0) + (4:59 @1) + (2:17 @2) + (1:57 @3) + (19:45 @4) + (6:29 @5) 4.97 km (7:10 / km) +137m 6:18 / km
ahr:170 max:190

Friday Apr 7, 2023 #

12 PM

Orienteering 15:43 intensity: (3:32 @1) + (4:08 @2) + (2:16 @3) + (2:03 @4) + (3:44 @5) 3.2 km (4:55 / km) +229m 3:37 / km
ahr:159 max:192

Orienteering 18:56 intensity: (34 @1) + (42 @2) + (51 @3) + (1:12 @4) + (15:37 @5) 3.84 km (4:56 / km) +115m 4:17 / km
ahr:187 max:199

Running 13:26 intensity: (1:30 @1) + (6:40 @2) + (5:16 @3) 1.93 km (6:58 / km) +42m 6:17 / km
ahr:150 max:164

Thursday Apr 6, 2023 #

6 PM

Running 9:56 intensity: (4 @0) + (49 @1) + (1:19 @2) + (1:35 @3) + (6:09 @4) 2.21 km (4:29 / km) +41m 4:06 / km
ahr:164 max:184

Desperately trying to loosen the legs after a terrible decision to play football for the first time in months on Tuesday.
C • Numpty 4

Monday Apr 3, 2023 #

5 PM

Running 23:09 intensity: (56 @1) + (4:44 @2) + (10:23 @3) + (7:03 @4) + (3 @5) 5.01 km (4:37 / km) +384m 3:20 / km
ahr:163 max:185

Garmin has given up.

S&C 41:30 intensity: (30 @0) + (34:05 @1) + (6:32 @2) + (23 @3)
ahr:128 max:159

Sunday Apr 2, 2023 #

12 PM

Running 4:07 intensity: (4 @0) + (1:04 @1) + (2:59 @2) 0.86 km (4:49 / km)
ahr:140 max:151

Running 17:53 intensity: (31 @1) + (42 @2) + (2:04 @3) + (9:11 @4) + (5:25 @5) 4.11 km (4:21 / km) +10m 4:18 / km
ahr:177 max:190

Saturday Apr 1, 2023 #

9 AM

Running 8:21 intensity: (14 @0) + (4:14 @1) + (3:47 @2) + (6 @3) 1.44 km (5:49 / km) +9m 5:38 / km
ahr:137 max:155

Running 18:50 intensity: (1 @0) + (30 @1) + (10 @2) + (1:23 @3) + (3:42 @4) + (13:04 @5) 5.0 km (3:46 / km) +19m 3:42 / km
ahr:187 max:201

Parkrun

Running 5:05 intensity: (24 @1) + (1:07 @2) + (3:30 @3) + (4 @4) 0.65 km (7:50 / km) +7m 7:27 / km
ahr:156 max:170

S&C 33:15 intensity: (29 @0) + (32:46 @1)
ahr:116 max:135

Gym

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