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Training Log Archive: Roger G

In the 7 days ending Nov 17:

activity # timemileskm+m
  Running1 1:40:10 9.67(10:22) 15.56(6:26) 288
  Running Road / Track2 1:34:08 9.98(9:26) 16.07(5:51) 340
  Gym1 1:24:51 1.9(44:39) 3.06(27:45)
  Intervals1 1:13:51 7.48(9:53) 12.03(6:08) 250
  Orienteering2 1:08:12 6.25(10:54) 10.06(6:47) 249
  Running Warm-up2 28:01 2.24(12:31) 3.6(7:47) 30
  Swimming1 20:18 0.55(37:07) 0.88(23:04)
  Total8 7:49:31 38.07(12:20) 61.26(7:40) 1157
  [1-5]8 7:23:28

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MoTuWeThFrSaSu

Sunday Nov 17 #

2 PM

Running 1:40:10 intensity: (34 @1) + (7:49 @2) + (1:14:17 @3) + (17:30 @4) 15.56 km (6:26 / km) +288m 5:54 / km
ahr:131 max:156 shoes: Ghost 11 2019

Bit of an explore at the top end of Sheriff Muir beyond the gathering stone. Went cross country behind Victoria School and back by paths through the centre of Dunblane and Golf Course.

Not bad considering how I felt when I woke up - felt the whisky top up after 1am!

Saturday Nov 16 #

12 PM

Running Warm-up 14:38 intensity: (14 @1) + (27 @2) + (4:53 @3) + (9:04 @4) 1.96 km (7:28 / km) +13m 7:14 / km
ahr:138 max:154

Orienteering 32:03 intensity: (21 @2) + (2:59 @3) + (16:31 @4) + (12:12 @5) 5.46 km (5:52 / km) +21m 5:46 / km
ahr:155 max:179 shoes: NNII 2019

Club champs Tulliallan- blue 4km - (Will, Dave, Jase in front) 4th not on the pace or sharp enough.

Thursday Nov 14 #

6 PM

Running Road / Track 1:01:07 intensity: (26 @1) + (12:29 @2) + (42:03 @3) + (5:57 @4) + (12 @5) 10.28 km (5:57 / km) +214m 5:23 / km
ahr:127 max:163 shoes: Ghost 11 2019

Nice moon and stars up at the gathering stone

Wednesday Nov 13 #

7 AM

Swimming 20:18 [3] 0.88 km (23:04 / km)

6 PM

Running Warm-up 13:23 intensity: (3:34 @1) + (3:36 @2) + (3:31 @3) + (2:42 @4) 1.64 km (8:09 / km) +17m 7:45 / km
ahr:117 max:154

Orienteering 36:09 intensity: (4 @1) + (22 @2) + (40 @3) + (9:30 @4) + (25:33 @5) 4.61 km (7:51 / km) +228m 6:18 / km
ahr:161 max:172 shoes: Vj i-roc 2019

Abbeycraig. Got away from Jamie and I thought James but got caught and inevitably passed on the hill.

Tuesday Nov 12 #

7 PM

Intervals 1:13:51 intensity: (7 @0) + (1:27 @1) + (8:03 @2) + (34:25 @3) + (22:51 @4) + (6:58 @5) 12.03 km (6:08 / km) +250m 5:34 / km
ahr:136 max:173 shoes: Ghost 11 2019

Central hill reps. 7 times 1 min up Ballengeich Rd. Pushed hard to stay in the vet pack - plus a couple of younger girls (impressive). Around a guy currently sub 35 for 10km so that was pleasing.

Monday Nov 11 #

12 PM

Running Road / Track 33:01 intensity: (2 @0) + (45 @1) + (8:03 @2) + (12:13 @3) + (11:58 @4) 5.79 km (5:42 / km) +127m 5:08 / km
ahr:131 max:155 shoes: Ghost 11 Aug 18

Lunchtime jog
Happy 1000 km’s for my ghost 11s ;)
6 PM

Gym 1:24:51 intensity: (25:54 @0) + (21:15 @1) + (21:42 @2) + (9:15 @3) + (5:55 @4) + (50 @5) 3.06 km (27:45 / km)
ahr:93 max:167

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