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Training Log Archive: Roger G

In the 7 days ending Feb 19, 2023:

activity # timemileskm+m
  Running Terrain2 2:51:18 15.19(11:16) 24.45(7:00) 679
  Gym3 1:58:26 1.76 2.84
  Orienteering1 1:07:30 5.44(12:25) 8.75(7:43) 180
  Running Warm-up1 40:33 3.61(11:15) 5.8(6:59) 37
  Intervals1 37:31 4.47(8:23) 7.2(5:13)
  Running Road / Track1 32:42 3.11(10:31) 5.01(6:32) 90
  Running1 28:52 4.36(6:37) 7.02(4:07) 90
  Swimming1 22:23 0.62(36:01) 1.0(22:23)
  Total7 8:39:15 38.57 62.07 1076
  [1-5]7 8:27:44

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MoTuWeThFrSaSu

Sunday Feb 19, 2023 #

9 AM

Running Terrain 1:52:39 intensity: (43 @1) + (11:36 @2) + (56:35 @3) + (42:11 @4) + (1:34 @5) 16.47 km (6:50 / km) +472m 5:59 / km
ahr:135 max:167 shoes: Pegasus Trail Dec 22

Plan was Blairdenon from home. Got to the top of Jerah, with loads of clag so decided to drop to reservoir and then straight lined it across to Sheriffmuir road. Calf needs some TLC.
C • A different route ! 1

Saturday Feb 18, 2023 #

11 AM

Running Warm-up 27:24 intensity: (43 @1) + (36 @2) + (7:50 @3) + (18:11 @4) + (4 @5) 4.1 km (6:41 / km) +25m 6:29 / km
ahr:139 max:167 shoes: Vj I-rocks 2022

Nice warm up from the house to Queen Victoria School plus a lap of the route

Running race 28:52 intensity: (11 @1) + (5 @2) + (11 @3) + (8:36 @4) + (19:49 @5) 7.02 km (4:07 / km) +90m 3:52 / km
ahr:162 max:184 shoes: Vj I-rocks 2022

Central Club Champs - Silver Medal Masters - closing and not far behind Euan Jack who won.

Laps
1) 7:03
2) 14:19 - 7:16
3) 21:38 - 7:19
4) 28:52 - 7:14

Happy with pacing especially with it being very soft and marshy

Running Warm-up 13:09 intensity: (2 @1) + (25 @2) + (17 @3) + (11:59 @4) + (26 @5) 1.7 km (7:43 / km) +11m 7:29 / km
ahr:148 max:164

Friday Feb 17, 2023 #

5 PM

Running Road / Track 32:42 intensity: (39 @1) + (4:20 @2) + (1:20 @3) + (25:58 @4) + (25 @5) 5.01 km (6:32 / km) +90m 6:00 / km
ahr:140 max:167 shoes: Pegasus Trail Dec 22

Jog with Jamie to test tight calf. Ok.

Thursday Feb 16, 2023 #

5 PM

Gym 31:07 intensity: (7:26 @1) + (5:31 @2) + (7:05 @3) + (2:37 @4) + (8:28 @5) 2.84 km (10:58 / km)
ahr:128 max:167 shoes: Pegasus Trail Dec 22

Stuff in gym waiting to get in the pool

Swimming 22:23 [3] 1.0 km (22:23 / km)

Decent pace in 50m pool

Wednesday Feb 15, 2023 #

6 PM

Orienteering 1:07:30 intensity: (2:59 @1) + (2:22 @2) + (17:33 @3) + (25:52 @4) + (18:44 @5) 8.75 km (7:43 / km) +180m 6:59 / km
ahr:145 max:177 shoes: Vj I-rocks 2022

Great to have the first event in Biggins wood. Technical and good courses.
At night wind blow tough to work out and some canes getting tough to see.

Different gaffles came together nicely with 4 to go and it was A race back to the finish - Dave stronger nipping past and my calf wasn’t in shape to be tested.

Tuesday Feb 14, 2023 #

6 PM

Gym 31:05 intensity: (3:33 @0) + (27:11 @1) + (18 @2) + (3 @3)
ahr:74 max:105

Intervals 37:31 intensity: (41 @1) + (2:39 @2) + (11:06 @3) + (21:31 @4) + (1:34 @5) 7.2 km (5:13 / km)
ahr:139 max:164 shoes: Pegasus Trail Dec 22

800m times 6

2.49, 2.42, 2.43, 2.46, 2.48, 2.43 (3:36 to 3:45 pace)

Average 2.45 average - down 3 sec this time last year and 7 on 2019

Monday Feb 13, 2023 #

4 PM

Running Terrain 58:39 intensity: (15 @1) + (19 @2) + (18:59 @3) + (27:38 @4) + (11:28 @5) 7.98 km (7:21 / km) +207m 6:30 / km
ahr:147 max:185 shoes: Pegasus Trail Dec 22

Gym 56:14 intensity: (7:58 @0) + (44:24 @1) + (2:44 @2) + (1:08 @3)
ahr:75 max:134

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