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Training Log Archive: Roger G

In the 7 days ending Mar 17, 2019:

activity # timemileskm+m
  Running Road / Track2 2:02:45 13.8(8:54) 22.2(5:32) 309
  Running Warm-up2 1:14:37 6.21(12:01) 9.99(7:28) 275
  Orienteering1 1:00:12 5.56(10:49) 8.95(6:44) 266
  Gym1 1:00:00
  Running1 50:44 5.1(9:57) 8.2(6:11) 105
  Swimming1 18:09 0.5(36:31) 0.8(22:41)
  Total6 6:26:27 31.16 50.15 954

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MoTuWeThFrSaSu

Sunday Mar 17, 2019 #

Event: CompassSport Cup Heat - Dunrod Hill, Greenock
 
12 PM

Running Warm-up 15:18 intensity: (35 @1) + (1:21 @2) + (12:22 @3) + (1:00 @4) 2.19 km (6:59 / km) +37m 6:26 / km
ahr:128 max:144 shoes: VJ i-rock 2018

Orienteering 1:00:12 intensity: (21 @1) + (1:45 @2) + (2:02 @3) + (8:50 @4) + (47:14 @5) 8.95 km (6:44 / km) +266m 5:51 / km
ahr:160 max:176 shoes: VJ i-rock 2018

Short Brown - 2nd 2.20 ish behind Dave, so solid run. Pushed hard and very limited mistakes - maybe a little off straight route on a couple.

Running Warm-up 7:11 intensity: (3:42 @2) + (3:17 @3) + (12 @4) 1.0 km (7:11 / km)
ahr:119 max:145 shoes: VJ i-rock 2018

Saturday Mar 16, 2019 #

4 PM

Running Road / Track 1:25:33 intensity: (2 @1) + (1:25 @2) + (46:09 @3) + (37:44 @4) + (13 @5) 16.04 km (5:20 / km) +253m 4:57 / km
ahr:138 max:166 shoes: Ghost 11 Aug 18

Steady Pce with Achilles conplaining

Thursday Mar 14, 2019 #

12 PM

Running Warm-up 52:08 intensity: (21 @1) + (38 @2) + (1:09 @3) + (40:00 @4) + (10:00 @5) 6.8 km (7:40 / km) +238m 6:31 / km
ahr:115 max:135 shoes: VJ i-rock 2018

Watch died

1.37 56
1.35 58
1.36 57
1.38 56

Thanks to Jon for the splits. Decent set given muddy conditions.
Nice to do at lunch and sunshine. Pushed pretty hard.

Wednesday Mar 13, 2019 #

7 AM

Swimming 18:09 [3] 0.8 km (22:41 / km)

Tuesday Mar 12, 2019 #

5 PM

Running 50:44 intensity: (14 @1) + (2:21 @2) + (40:00 @3) + (8:09 @4) 8.2 km (6:11 / km) +105m 5:49 / km
ahr:125 max:142 shoes: VJ i-rock 2018

Strathearn cancelled and we didn’t know, so drive up to Crieff to do a run with Jamie. Very wet and wild. Foot probs again

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

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