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Training Log Archive: Rosco

In the 7 days ending May 13, 2018:

activity	#	time	miles		km		+m
Cycling	14	5:21:16	58.75	(5:28)	94.56	(3:24)	622
Running	4	3:26:23	22.58	(9:09)	36.33	(5:41)	658
Orienteering	1	18:22	2.53	(7:16)	4.07	(4:31)	18
Total	16	9:06:01	83.86	(6:31)	134.95	(4:03)	1298

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Sunday May 13, 2018 #

12 PM

Cycling 18:57 [3] 4.18 km (4:32 / km) +3m 4:31 / km

Over to bridge of Allen to play in the park and check out the classic cars.

4 PM

Cycling 21:45 [3] 2.99 km (7:17 / km) +3m 7:15 / km

...then corrieris for ice cream...

Cycling 18:00 [3] 3.86 km (4:40 / km) +10m 4:36 / km

...and home via puncture repair and cambuskenneth.

Running 47:12 [3] 9.12 km (5:10 / km) +123m 4:51 / km

Round Kings Park, the castle and riverside in the sun. Left calf a bit tight...

Saturday May 12, 2018 #

1 PM

Running warm up/down 3:28 [3] 0.72 km (4:49 / km) +2m 4:44 / km

Running warm up/down 16:17 [3] 2.03 km (8:01 / km) +19m 7:40 / km

Orienteering 18:22 [4] 4.07 km (4:31 / km) +18m 4:25 / km

Sprint training at Castlandhill. Long way off the times from Scottish Spring. Some probably because of my poorly printed map, some perhaps because of the lack of controls but unfortunately most due to an inability to run fast... 7ish weeks and a long way to go...

C • Sprint course 2

C • Still time 2

Running 30:17 [3] 5.84 km (5:11 / km) +121m 4:42 / km

Over to meet baby Nova.

6 PM

Cycling 1:22:10 [3] 35.52 km (2:19 / km) +118m 2:17 / km

Back home from Dunfermline in the evening sun.

Friday May 11, 2018 #

9 AM

Cycling 17:41 [3] 4.67 km (3:47 / km) +62m 3:33 / km

12 PM

Running 43:03 [3] 7.69 km (5:36 / km) +158m 5:05 / km

First time from kb in a long time!

5 PM

Cycling 15:28 [3] 4.67 km (3:19 / km) +30m 3:13 / km

Thursday May 10, 2018 #

8 AM

Cycling 17:04 [3] 4.77 km (3:35 / km) +65m 3:21 / km

5 PM

Cycling 18:28 [3] 4.74 km (3:54 / km) +45m 3:43 / km

Wednesday May 9, 2018 #

8 AM

Cycling 18:45 [3] 4.75 km (3:57 / km) +63m 3:42 / km

5 PM

Cycling 16:17 [3] 4.75 km (3:26 / km) +31m 3:19 / km

Running 1:06:06 [3] 10.93 km (6:03 / km) +236m 5:28 / km

Dumyat spectating. Should have done it myself but was really tired when I got home.... felt quite perky once I got out though... so included 4 little hill reps in the hermitage between the end of the start and the start of the end. Got soaked on the run over to Corrieris, but Fraser looked wetter on his bike!

Tuesday May 8, 2018 #

9 AM

Cycling 17:34 [3] 4.74 km (3:43 / km) +64m 3:28 / km

5 PM

Cycling 17:44 [3] 4.67 km (3:48 / km) +43m 3:38 / km

Monday May 7, 2018 #

9 AM

Cycling 18:17 [3] 4.71 km (3:53 / km) +58m 3:39 / km

12 PM

Cycling 12:35 [3] 3.26 km (3:52 / km) +27m 3:42 / km

5 PM

Cycling 10:31 [3] 2.29 km (4:36 / km)

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