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Training Log Archive: Roger G

In the 1 days ending Mar 10, 2019:

activity # timemileskm+m
  Orienteering1 58:05 4.68(12:25) 7.53(7:43) 223
  Running Warm-up1 24:13 1.71(14:09) 2.75(8:48) 53
  Total1 1:22:18 6.39(12:53) 10.28(8:00) 276
  [1-5]1 1:22:13

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Su

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

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