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Training Log Archive: Roger G

In the 7 days ending May 13:

activity # timemileskm+m
  Road Biking5 5:49:44 98.35(3:33) 158.28(2:13) 1454
  Running Road / Track3 1:36:49 13.02(7:26) 20.95(4:37) 159
  Running Warm-up2 13:35 0.94(14:30) 1.51(9:00) 5
  Total8 7:40:08 112.3(4:06) 180.74(2:33) 1618

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MoTuWeThFrSaSu

Sunday May 13 #

2 PM

Road Biking 2:05:35 intensity: (2 @1) + (23 @2) + (31:11 @3) + (21:15 @4) + (1:12:44 @5) 60.58 km (2:04 / km) +550m 1:59 / km
ahr:195 max:224 shoes: Focus

Doune, Dukes Pass, mini braes, Doune. Lovely sunny, although breezy ride. Pushed hard on a few segments and kept pace up. Happy with 29km/h average given Dukes pass thrown in.

Saturday May 12 #

11 AM

Running Road / Track 35:44 intensity: (14 @1) + (52 @2) + (3:12 @3) + (21:54 @4) + (9:32 @5) 8.01 km (4:28 / km) +46m 4:20 / km
ahr:150 max:166 shoes: Brooks Ghost 9 2017

Run from Comrie east along roads, while the gang had a go at Auchingarrich. A simple out and back route meant I could focus on arms and keep close eye on any pain. Starting to feel it after just under 7km but kept going to 8km (under physio instruction). No I’ll effects after.

Running Warm-up 8:38 intensity: (1:31 @2) + (7:07 @3) 1.17 km (7:22 / km) +3m 7:15 / km
ahr:125 max:134 shoes: Brooks Ghost 9 2017

Friday May 11 #

7 AM

Road Biking 40:31 intensity: (1:11 @1) + (11:10 @2) + (24:35 @3) + (3:35 @4) 15.84 km (2:34 / km) +81m 2:30 / km
ahr:125 max:154

6 PM

Road Biking 33:59 intensity: (36 @1) + (6:23 @2) + (26:16 @3) + (44 @4) 14.56 km (2:20 / km) +73m 2:17 / km
ahr:125 max:142

Thursday May 10 #

6 PM

Road Biking 1:29:01 intensity: (19 @1) + (3:05 @2) + (44:02 @3) + (41:35 @4) 40.0 km (2:14 / km) +520m 2:05 / km
ahr:139 max:159 shoes: Focus

Loop to Crieff and back

Wednesday May 9 #

6 PM

Running Road / Track 35:02 intensity: (1:02 @1) + (48 @2) + (3:00 @3) + (19:34 @4) + (10:38 @5) 7.61 km (4:36 / km) +60m 4:26 / km
ahr:150 max:169 shoes: Brooks Ghost 9 2017

Physio request was 35 minutes flat surface, so happy to test. Jamie pushing the pace in driving rain. Continued to focus on arms.

Running Warm-up 4:57 intensity: (1:53 @2) + (3:04 @3) 0.34 km (14:47 / km) +1m 14:31 / km
ahr:122 max:134

Tuesday May 8 #

7 AM

Running Road / Track 26:03 intensity: (5:11 @1) + (40 @2) + (10:57 @3) + (9:15 @4) 5.33 km (4:53 / km) +54m 4:39 / km
ahr:126 max:153 shoes: Brooks Ghost 9 2017

Run with Jamie first thing
5 PM

Road Biking 1:00:38 intensity: (2:05 @1) + (7:44 @2) + (37:53 @3) + (12:56 @4) 27.3 km (2:13 / km) +229m 2:08 / km
ahr:130 max:148 shoes: Focus

Crieff to comrie monument and back. Pushed relatively hard on way back

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