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Training Log Archive: Roger G

In the 7 days ending Jun 13, 2019:

activity # timemileskm+m
  Intervals2 1:45:26 11.34(9:18) 18.25(5:47) 325
  Gym2 1:31:17 1.76(51:46) 2.84(32:10)
  Orienteering2 1:20:19 6.94(11:35) 11.16(7:12) 216
  Running Terrain1 39:08 3.5(11:10) 5.64(6:56) 147
  Running Warm-up2 36:35 2.65(13:47) 4.27(8:34) 35
  Running1 19:00 2.95(6:27) 4.74(4:00) 62
  Total7 6:11:45 29.15(12:45) 46.91(7:55) 784
  [1-5]7 5:33:01

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FrSaSuMoTuWeTh

Thursday Jun 13, 2019 #

7 PM

Intervals 46:57 intensity: (40 @1) + (7:31 @2) + (25:47 @3) + (8:03 @4) + (4:56 @5) 6.57 km (7:09 / km) +214m 6:09 / km
ahr:133 max:170 shoes: Ghost 11 Aug 18

Dropped Jamie at central training - went for a run. it was Thursday evening, so made sense to do some hill reps.

Took it sort of easy

1.39 56
1.38 55
1.37 56

Legs tired on the first hill of the loop
C • Central 2

Wednesday Jun 12, 2019 #

7 AM

Gym 23:49 intensity: (7:17 @0) + (16:18 @1) + (14 @2) 0.17 km (2:20:56 / km)
ahr:75 max:101

6 PM

Running Warm-up 12:51 intensity: (10 @0) + (3:36 @1) + (2:12 @2) + (6:03 @3) + (50 @4) 1.3 km (9:53 / km) +3m 9:47 / km
ahr:114 max:149 shoes: NNII 2019

Orienteering 44:16 intensity: (10 @1) + (2:23 @2) + (9:48 @3) + (28:40 @4) + (3:15 @5) 6.36 km (6:58 / km) +11m 6:54 / km
ahr:144 max:171 shoes: NNII 2019

WEE - just not working out tonight - all the 50:50 micro decisions going the wrong way.

Enjoyed it though - even the tough stuff

Tuesday Jun 11, 2019 #

6 PM

Intervals 58:29 intensity: (3:36 @2) + (15:48 @3) + (23:11 @4) + (15:54 @5) 11.68 km (5:00 / km) +110m 4:47 / km
ahr:147 max:173

6 x 1km , Kinbuck and back. Over 2 years since I’ve done this old regular session. It was horrible, but surprisingly ok pace wise

3.49
3.38,
3.33,
3.43,
3.31,
3.33,

3.38 average

Monday Jun 10, 2019 #

6 PM

Gym 1:07:28 intensity: (31:17 @0) + (18:44 @1) + (6:24 @2) + (8:53 @3) + (2:10 @4) 2.67 km (25:17 / km)
ahr:78 max:159

Sunday Jun 9, 2019 #

12 PM

Running Terrain 39:08 intensity: (1:12 @1) + (18:04 @2) + (19:06 @3) + (46 @4) 5.64 km (6:56 / km) +147m 6:08 / km
ahr:119 max:143 shoes: NNII 2019

Pre green terrain run after seeing off a couple of the FVO team at the start, Jamie Stevenson Trophy - Kingussie.

Orienteering 36:03 intensity: (5 @1) + (7 @2) + (4:12 @3) + (26:51 @4) + (4:48 @5) 4.81 km (7:30 / km) +205m 6:11 / km
ahr:151 max:165

Green - Glen Gynack. Fairly clean, ran reasonably hard, (but not racing) to make sure beat all the 16’s but not the 18’s

Saturday Jun 8, 2019 #

9 AM

Running Warm-up 9:06 intensity: (1:18 @1) + (4:35 @2) + (3:13 @3) 1.05 km (8:40 / km)
ahr:113 max:137

Running race 19:00 intensity: (10 @1) + (3 @2) + (5 @3) + (46 @4) + (17:56 @5) 4.74 km (4:00 / km) +62m 3:46 / km
ahr:168 max:178 shoes: VJ i-rock 2018

Plean park run, 2nd Just a second down, closing down at the end, after shoulder to shoulder most the way. 19.01, 22 seconds up on last week closer to Will’s best 11 seconds and Ross 8 sec and Mark 3 seconds.

Similar muddy conditions in places, so helped wearing studs this week.

Running Warm-up 14:38 intensity: (3:30 @2) + (10:56 @3) + (12 @4) 1.92 km (7:37 / km) +32m 7:01 / km
ahr:124 max:141

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