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Training Log Archive: Roger G

In the 1 days ending Feb 18, 2023:

activity # timemileskm+m
  Running Warm-up1 40:33 3.61(11:15) 5.8(6:59) 37
  Running1 28:52 4.36(6:37) 7.02(4:07) 90
  Total1 1:09:25 7.97(8:43) 12.82(5:25) 127

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Sa

Saturday Feb 18, 2023 #

11 AM

Running Warm-up 27:24 intensity: (43 @1) + (36 @2) + (7:50 @3) + (18:11 @4) + (4 @5) 4.1 km (6:41 / km) +25m 6:29 / km
ahr:139 max:167 shoes: Vj I-rocks 2022

Nice warm up from the house to Queen Victoria School plus a lap of the route

Running race 28:52 intensity: (11 @1) + (5 @2) + (11 @3) + (8:36 @4) + (19:49 @5) 7.02 km (4:07 / km) +90m 3:52 / km
ahr:162 max:184 shoes: Vj I-rocks 2022

Central Club Champs - Silver Medal Masters - closing and not far behind Euan Jack who won.

Laps
1) 7:03
2) 14:19 - 7:16
3) 21:38 - 7:19
4) 28:52 - 7:14

Happy with pacing especially with it being very soft and marshy

Running Warm-up 13:09 intensity: (2 @1) + (25 @2) + (17 @3) + (11:59 @4) + (26 @5) 1.7 km (7:43 / km) +11m 7:29 / km
ahr:148 max:164

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