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Training Log Archive: Roger G

In the 7 days ending Nov 20, 2019:

activity # timemileskm+m
  Running2 2:29:21 14.44(10:21) 23.24(6:26) 457
  Running Road / Track3 1:56:07 12.66(9:10) 20.38(5:42) 214
  Gym2 1:36:32 2.17(44:35) 3.48(27:42)
  Orienteering1 32:03 3.39(9:27) 5.46(5:52) 21
  Running Warm-up1 14:38 1.22(12:01) 1.96(7:28) 13
  Total7 6:48:41 33.87(12:04) 54.51(7:30) 705
  [1-5]7 6:22:37

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ThFrSaSuMoTuWe

Wednesday Nov 20, 2019 #

7 AM

Running Road / Track 27:23 intensity: (1:08 @1) + (48 @2) + (11:26 @3) + (14:01 @4) 5.01 km (5:28 / km)
ahr:138 max:159 shoes: Ghost 11 Aug 18

3km on treadmill 2 outside

Gym 23:20 intensity: (51 @0) + (20:24 @1) + (1:39 @2) + (26 @3) 0.17 km (2:18:04 / km)
ahr:84 max:130 shoes: Ghost 11 Aug 18

Conditioning and weights
Squats with 15kg, bird lowers 8kg, leg press 85kg, hamstrings, quad extensions, Calf lowers - all 10 times 2
6 PM

Running 49:11 intensity: (9 @0) + (25 @1) + (8:54 @2) + (7:01 @3) + (26:02 @4) + (6:40 @5) 7.68 km (6:24 / km) +169m 5:46 / km
ahr:142 max:188 shoes: Ghost 11 2019

Wednesday night gang with Sam, Bruce, Jamie C, Jon and Brad. All going well.
C • Nice one. 1

Monday Nov 18, 2019 #

7 AM

Running Road / Track 27:37 intensity: (13 @1) + (6 @2) + (6:23 @3) + (18:01 @4) + (2:54 @5) 5.09 km (5:25 / km)
ahr:147 max:164 shoes: Ghost 11 Aug 18

Recovery jog towards Norton house and back - nippy but light by the time I got out. HR dodgy.
6 PM

Gym 1:13:12 intensity: (25:04 @0) + (21:15 @1) + (10:05 @2) + (16:48 @3) 3.32 km (22:04 / km)
ahr:87 max:138 shoes: Ghost 11 Aug 18

Pilates - jog there and back

Sunday Nov 17, 2019 #

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, 2019 #

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, 2019 #

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

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