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Training Log Archive: Roger G

In the 7 days ending Feb 3, 2019:

activity # timemileskm+m
  Running4 3:08:00 17.65(10:39) 28.41(6:37) 556
  Gym3 1:30:36 1.12(1:20:39) 1.81(50:07)
  Orienteering3 1:13:01 9.3(7:51) 14.96(4:53) 31
  Running Road / Track2 1:00:27 6.73(8:59) 10.84(5:35) 39
  Running Warm-up2 42:48 3.32(12:54) 5.34(8:01) 5
  Swimming2 37:30 1.03(36:21) 1.66(22:35)
  Total10 8:12:22 39.15(12:34) 63.01(7:49) 632
  [1-5]10 7:46:31

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MoTuWeThFrSaSu

Sunday Feb 3, 2019 #

11 AM

Running Warm-up 13:00 intensity: (1:07 @1) + (5:08 @2) + (6:45 @3) 1.63 km (7:59 / km) +2m 7:56 / km
ahr:116 max:135 shoes: VJ i-rock 2018

Orienteering 15:35 intensity: (1:58 @2) + (7:37 @3) + (6:00 @5) 3.5 km (4:27 / km) +14m 4:22 / km
ahr:124 max:137 shoes: VJ i-rock 2018

Scottish Sprint champs - 1st 45 just by a second! On Mark. Will 20 in front.

Running Warm-up 16:05 intensity: (17 @1) + (42 @2) + (6:05 @3) + (9:01 @4) 1.76 km (9:08 / km)
ahr:137 max:159 shoes: VJ i-rock 2018

2 PM

Orienteering 15:10 intensity: (14 @1) + (4 @2) + (20 @3) + (12:38 @4) + (1:54 @5) 3.46 km (4:23 / km) +16m 4:17 / km
ahr:152 max:168 shoes: VJ i-rock 2018

Running Warm-up 13:43 intensity: (25 @2) + (1:21 @3) + (10:48 @4) + (1:09 @5) 1.95 km (7:02 / km) +3m 6:58 / km
ahr:149 max:163 shoes: Ghost 11 Aug 18

Warm down with Jon and Will

Saturday Feb 2, 2019 #

11 AM

Running 1:02:30 intensity: (1 @0) + (26 @1) + (2:41 @2) + (30:23 @3) + (28:08 @4) + (51 @5) 8.46 km (7:23 / km) +284m 6:19 / km
ahr:138 max:168 shoes: VJ i-rock 2018

Pre agm social run on Polmaise - lovely sunshine
6 PM

Orienteering 42:16 intensity: (19 @2) + (6:06 @3) + (11:58 @4) + (23:53 @5) 8.01 km (5:17 / km) +2m 5:16 / km
ahr:157 max:177

Friday Feb 1, 2019 #

7 AM

Running Road / Track 26:00 intensity: (36 @1) + (13 @2) + (9:05 @3) + (14:14 @4) + (1:52 @5) 5.0 km (5:12 / km) +13m 5:08 / km
ahr:144 max:163 shoes: Ghost 11 Aug 18

Nippy minus 5 from work - almost light even at the start

Swimming 18:20 [3] 0.8 km (22:55 / km)

Thursday Jan 31, 2019 #

6 PM

Running 48:42 intensity: (34 @1) + (6:01 @2) + (18:30 @3) + (7:24 @4) + (16:13 @5) 7.97 km (6:06 / km) +123m 5:40 / km
ahr:145 max:190 shoes: VJ i-rock 2018

Was thinking of hills but ended up with steady around Dunblane, meeting Jamie after 5km. No problem with foot.

Managed to run everyday in Jan ;)

Wednesday Jan 30, 2019 #

6 AM

Running 33:59 intensity: (1:10 @1) + (6:35 @2) + (26:12 @3) + (2 @4) 5.36 km (6:20 / km)
ahr:124 max:141 shoes: Ghost 11 Aug 18

To and from stations to work

Gym 14:22 intensity: (2:22 @0) + (11:53 @1) + (7 @2) 0.14 km (1:40:28 / km)
ahr:78 max:107

Tuesday Jan 29, 2019 #

6 PM

Running 42:49 intensity: (29 @1) + (13:35 @2) + (12:19 @3) + (2:41 @4) + (13:45 @5) 6.61 km (6:29 / km) +150m 5:49 / km
ahr:138 max:186 shoes: VJ i-rock 2018

Snowy and beautiful run to Gathering stone. Ran by star light for a while. Foot jabbing pain about 5 times. Why so intermittent?

Monday Jan 28, 2019 #

7 AM

Gym 15:39 intensity: (3:16 @0) + (11:38 @1) + (39 @2) + (6 @3) 0.1 km (2:30:29 / km)
ahr:79 max:125

Swimming 19:10 [3] 0.86 km (22:17 / km)

Chilled swim
6 PM

Running Road / Track 23:30 intensity: (21 @1) + (4:32 @2) + (8:48 @3) + (1:52 @4) + (7:57 @5) 4.23 km (5:34 / km) +27m 5:23 / km
ahr:144 max:198 shoes: Ghost 11 Aug 18

Normal route with Jamie
Intermittent Stabbing pain on sole of left foot - presume plantar fasciitis. No problem in Pilates.

Gym 1:00:35 intensity: (20:12 @0) + (30:51 @1) + (6:16 @2) + (3:14 @3) + (2 @4) 1.56 km (38:49 / km)
ahr:81 max:141 shoes: Ghost 11 Aug 18

More fun with good turn out today

Running Road / Track 10:57 intensity: (16 @1) + (3:55 @2) + (6:02 @3) + (44 @4) 1.61 km (6:49 / km)
ahr:123 max:152 shoes: Ghost 11 Aug 18

Run with Jon and Jamie up Glen Rd

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