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Training Log Archive: Roger G

In the 7 days ending Jul 15, 2017:

activity # timemileskm+m
  Walk3 3:57:31 9.01(26:22) 14.5(16:23) 757
  Orienteering4 2:41:17 14.06(11:28) 22.64(7:08) 635
  Running Warm-up4 1:00:40 3.04(19:58) 4.89(12:24) 208
  Swimming1 30:54 0.81(38:15) 1.3(23:46) 3
  Total8 8:10:22 26.92(18:13) 43.32(11:19) 1603
  [1-5]8 8:08:28

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SuMoTuWeThFrSa

Saturday Jul 15, 2017 #

Note
(sick)

Running with sore throat taken its toll. Having to miss last day, but did mean we went for plan A and a longer visit to Munich
C • Traffic 2

Friday Jul 14, 2017 #

12 PM

Running Warm-up 8:42 intensity: (1 @0) + (2:39 @1) + (3:23 @2) + (2:39 @3) 0.85 km (10:11 / km) +36m 8:26 / km
ahr:108 max:128

Orienteering 37:59 intensity: (19 @1) + (1:45 @2) + (3:24 @3) + (19:50 @4) + (12:41 @5) 5.45 km (6:58 / km) +109m 6:20 / km
ahr:151 max:177 shoes: Integrator 2017

Day 4 - middle - Imsthoch, gorgeous runnable down hill middle race through large rock featured terrain.

6th 37.46 winner 31. Fairly solid loosing 1 minute at number 1, but then binning 2 minutes second to last.

Frustrating as it meant dropping an overall place to 4th, just under 2 minutes down. Will need the swede in 3rd to mess up as he did a decent time of 32.56 today.

Wednesday Jul 12, 2017 #

11 AM

Running Warm-up 10:30 intensity: (1:53 @0) + (6:53 @1) + (1:40 @2) + (4 @3) 0.46 km (23:05 / km) +20m 18:52 / km
ahr:84 max:120

Orienteering 1:04:19 intensity: (11 @1) + (17 @2) + (8:10 @3) + (40:23 @4) + (15:18 @5) 8.66 km (7:25 / km) +287m 6:22 / km
ahr:151 max:167 shoes: Integrator 2017

Day 3 Nosslachjoch long. Start after chair up from the ski resort to 2000m. 4th 64.18, winner 55 (but disq on sprint).

Unique open terrain with a mix of bushes and grassland meadow high up into forest later lower down.

Lost 1min #2 hesitant after loosing contact, lots of runners loosing loads of time at that one - I was lucky.

#6 2 minutes slow downhill.

Considering 400m net downhill still felt hilly!
3rd overall

Tuesday Jul 11, 2017 #

12 PM

Running Warm-up 12:59 intensity: (1:27 @1) + (9:17 @2) + (2:15 @3) 1.18 km (10:59 / km) +139m 6:55 / km
ahr:110 max:126

Orienteering 43:56 intensity: (23 @1) + (5 @2) + (3:51 @3) + (27:03 @4) + (12:34 @5) 5.11 km (8:35 / km) +212m 7:07 / km
ahr:152 max:170 shoes: Integrator 2017

Day 2 - middle Berger Alm, 6th 43.41 winner 38. Steady on tricky steep slope with less than a minutes worth of mistakes. Nice and runnable. 4th overall.
4 PM

Walk 1:20:47 [1] 4.34 km (18:37 / km) +184m 15:22 / km

Monday Jul 10, 2017 #

1 PM

Walk 1:36:44 [3] 6.16 km (15:42 / km) +174m 13:46 / km
shoes: Brooks Ghost 9 2017

5 PM

Running Warm-up 11:39 intensity: (4:55 @1) + (5:51 @2) + (53 @3) 1.18 km (9:54 / km) +6m 9:40 / km
ahr:100 max:123

Orienteering 15:03 intensity: (7 @1) + (7 @2) + (12 @3) + (8:15 @4) + (6:22 @5) 3.41 km (4:25 / km) +27m 4:15 / km
ahr:157 max:174 shoes: Brooks Ghost 9 2017

Austrian 5 days
Day 1 Sprint Steinach 5th 15.03, - winner 13.33
Straight forward race lost 20 seconds on Missed route choice option.

Running Warm-up 7:45 intensity: (1:45 @1) + (4:32 @2) + (56 @3) + (22 @4) + (10 @5) 0.31 km (25:05 / km) +5m 23:08 / km
ahr:110 max:167

Running Warm-up 9:05 intensity: (2:07 @1) + (5:38 @2) + (1:20 @3) 0.91 km (9:56 / km) +2m 9:51 / km
ahr:109 max:123 shoes: Brooks Ghost 9 2017

Sunday Jul 9, 2017 #

11 AM

Walk 1:00:00 [2] 4.0 km (15:00 / km) +400m 10:00 / km
shoes: Brooks Ghost 9 2017

Walk from top of Rosetta cable car 3km walk plus up to the top of Cima Della Rosetta 2746m with stunning but gut renching views down to San Martino
C • It's fab in't it! 2
4 PM

Swimming 30:54 [3] 1.3 km (23:46 / km) +3m 23:28 / km

Back to Caldero on travels to Austria- 1300m swim in wetsuit

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