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Training Log Archive: Roger G

In the 7 days ending Nov 15:

activity # timemileskm+m
  Mountain Biking2 3:00:08 32.74(5:30) 52.69(3:25) 505
  Orienteering2 1:42:31 7.94(12:55) 12.78(8:01) 551
  Gym2 1:30:12
  Running Terrain1 1:00:37 5.09(11:55) 8.19(7:24) 188
  Running1 51:16 5.27(9:44) 8.48(6:03) 228
  Running Road / Track2 26:16 2.72(9:40) 4.37(6:01) 56
  Running Warm-up1 14:56 0.93(16:00) 1.5(9:57) 38
  Total7 8:45:56 54.68 88.01 1565
  [1-5]7 8:11:33

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Sunday Nov 15 #

11 AM

Orienteering 55:03 intensity: (5 @1) + (31 @2) + (53 @3) + (31:47 @4) + (21:47 @5) 7.01 km (7:51 / km) +337m 6:20 / km
ahr:156 max:167 shoes: Integrators March 2020

Dumyat - good physical course. Failed at number1. Right on target and then thrown by unmarked crag 20 m before the control. Went down and up the slope from there binning just under 5 minutes. Rest of the course was ok.

Hip sore throughout but didn’t really hinder pace. Felt like a huge proportion walking.

Saturday Nov 14 #

11 AM

Gym 32:39 intensity: (21:04 @0) + (10:34 @1) + (22 @2) + (39 @3)
ahr:68 max:104

Running Terrain 1:00:37 intensity: (10 @0) + (1:25 @1) + (36 @2) + (36:22 @3) + (22:04 @4) 8.19 km (7:24 / km) +188m 6:38 / km
ahr:135 max:152 shoes: Vj i-roc 2019

Fun outing in terrain to the lower end of Sherifmuir woods in the oak forest. Almost extensive enough to map. Would be very tricky at night. Hip mega sore even with stretching before hand.

Friday Nov 13 #

3 PM

Mountain Biking 2:04:42 intensity: (1:43 @0) + (19:51 @1) + (1:20:28 @2) + (22:40 @3) 38.53 km (3:14 / km) +266m 3:08 / km
ahr:109 max:134 shoes: Boardman Pro 29er MTB

Out to Doune, back via Stirling, off road in patches, picking up last hour of light. Enjoyable but lacking any power.

Thursday Nov 12 #

5 PM

Mountain Biking 55:26 intensity: (6 @0) + (11:26 @1) + (27:40 @2) + (16:14 @3) 14.16 km (3:55 / km) +239m 3:37 / km
ahr:111 max:130 shoes: Boardman Pro 29er MTB

Loop up to the gathering stone and back

Wednesday Nov 11 #

6 PM

Running Warm-up 14:56 intensity: (2 @0) + (6:30 @1) + (3:06 @2) + (5:11 @3) + (7 @4) 1.5 km (9:57 / km) +38m 8:49 / km
ahr:105 max:140 shoes: Integrators March 2020

Orienteering 47:28 intensity: (12 @1) + (8 @2) + (2:17 @3) + (15:48 @4) + (29:03 @5) 5.77 km (8:14 / km) +214m 6:57 / km
ahr:159 max:174 shoes: Integrators March 2020

Mine Woods. Hesitant start 30 sec at #4 and a 2 min miss at #5 then got into it although struggling to see the map throughout.

Good course with a good long leg option. I do like starting at intervals rather than mass start. Full focus needed from the off.

Tuesday Nov 10 #

6 PM

Running Road / Track 22 intensity: (2 @2) + (20 @3) 0.05 km (6:47 / km)
ahr:125 max:132

Running 51:16 [3] 8.48 km (6:03 / km) +228m 5:20 / km
shoes: Vj i-roc 2019

FVO Tuesday run - hamstring great hip not good. After tomorrow night o, a rest from running to get on top of it.

Monday Nov 9 #

5 PM

Running Road / Track 25:54 intensity: (13 @1) + (27 @2) + (12:50 @3) + (11:57 @4) + (27 @5) 4.32 km (6:00 / km) +56m 5:38 / km
ahr:139 max:163 shoes: Ghost 12 2020

Pre Pilates jog - hip pretty sore

Gym 57:33 intensity: (11:18 @0) + (42:49 @1) + (3:26 @2)
ahr:82 max:119

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