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Training Log: Roger G

In the last 7 days:

activity # timemileskm+m
  Orienteering3 2:09:57 11.99(10:51) 19.29(6:44) 480
  Running3 1:31:00 10.79(8:26) 17.36(5:15) 107
  Running Road / Track2 1:02:15 7.4(8:24) 11.92(5:13) 60
  Gym1 1:00:00
  Intervals1 52:39 6.59(7:59) 10.61(4:58) 125
  Running Warm-up2 37:31 2.82(13:17) 4.54(8:15) 27
  Swimming1 19:30 0.5(39:14) 0.8(24:23)
  Turbo Trainer1 10:00 3.11(3:13) 5.0(2:00)
  Total9 7:42:52 43.19 69.51 798
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Friday Dec 9 #

1 PM

Running 41:00 [3] 7.36 km (5:34 / km) +107m 5:12 / km
shoes: Brooks Ghost 8 - 2016

Felt rough after yesterdays all day drinking, but been worse. Rogathon continues!

Thursday Dec 8 #

7 AM

Running Road / Track 40:42 [3] 8.14 km (5:00 / km) +37m 4:53 / km
shoes: Brooks Ghost 8 - 2016

Steady run from work

Wednesday Dec 7 #

6 PM

Orienteering 1:03:09 [3] 7.34 km (8:37 / km) +295m 7:10 / km
shoes: Integrator 2016

Enjoyable trot with Jamie, taking a couple of places near the end. Quite long for Jamie, so a little bit of extra towing help on the climbs later on.

Orienteering 22:09 [3] 2.63 km (8:25 / km) +106m 7:00 / km

Back up the hill to collect controls. Enough climb in Minewoods for this year.

Tuesday Dec 6 #

6 AM

Running 24:09 [3] 5.0 km (4:50 / km)
shoes: Brooks Ghost 8 - 2016

Treadmill 5km

Turbo Trainer 10:00 [3] 5.0 km (2:00 / km)

Quick go on turbo trainer
6 PM

Intervals 52:39 [3] 10.61 km (4:58 / km) +125m 4:41 / km
shoes: Brooks Ghost 8 - 2016

Particularly poor weather - 3 degrees and tipping it down, so kept to the streets in Dunblane.

Tried but hills having a big impact on pace - 6*1km

4:47
3:59
4:01
4:18
3:43
4:06


Monday Dec 5 #

7 AM

Running 25:51 [3] 5.0 km (5:10 / km)
shoes: Brooks Ghost 8 - 2016

Swimming 19:30 [3] 0.8 km (24:22 / km)

Gym 1:00:00 [3]

Strength and conditioning
5 PM

Running Road / Track 21:33 [3] 3.78 km (5:42 / km) +24m 5:32 / km
shoes: Brooks Ghost 8 - 2016

Pre Pilates run

Sunday Dec 4 #

10 AM

Running Warm-up 14:10 [3] 1.33 km (10:39 / km) +9m 10:17 / km

Orienteering 9:45 [5] 1.97 km (4:56 / km)
shoes: Integrator 2016

Glasgow Parks - Race 1

You were 2nd in a time of 00:09:42 on the course 'Veteran Men' at the event '18th Glasgow Parks Championships - Race 1' You were 00:00:09 behind Paddy. Your run scored 1299 ranking points. That is your 8th best ranking score in the last 12 months.

Lost 30 seconds on second to last

Running Warm-up 13:21 [3] 1.21 km (11:01 / km) +17m 10:17 / km

Orienteering 11:17 [5] 2.67 km (4:14 / km) +18m 4:05 / km
shoes: Inov8 Roclite

1st in a time of 00:11:15 on the course 'Veteran Men' at the event '18th Glasgow Parks Championships - Race 2' Your run scored 1310 ranking points. That is your 5th best ranking score in the last 12 months.

Very straight forward run in Tollcross. Still managed to lose 25 seconds on the 1st control by taking wrong route (unintentionally)
1 PM

Orienteering 23:37 [3] 4.68 km (5:03 / km) +60m 4:45 / km
shoes: Integrator 2016

You were 1st in a time of 00:23:34 on the course 'Veteran Men' at the event '18th Glasgow Parks Championships - Race 3' - Pollockshaw Park.
Your run scored 1333 ranking points. That is your 2nd best ranking score in the last 12 months.

Love the chasing sprint format, really gets the adrenaline going. Had a 30 second lead in front of Paddy and 40 seconds on Wardy. Lost 30 seconds on #4 by running past the control and they where nearly on me. Ran hard up the hill to #7 and pulled away after that, to be 90 seconds in front at the end.

Great event for ranking points! Supposedly 2nd best run of the year, and I got a trophy to boot.

Email update told me best score is 1360 points. Your total ranking score (best 6) is 7944 points. In the M40 age category you are now 5th on the ranking list. Overall you are now 70th on the ranking list (up 9 from last week).

Running Warm-up 10:00 [3] 2.0 km (5:00 / km)
shoes: Integrator 2016

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