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Training Log: Roger G

In the last 7 days:

activity # timemileskm+m
  Running Road / Track3 2:39:03 17.63(9:01) 28.38(5:36) 452
  Running Warm-up2 1:14:37 6.21(12:01) 9.99(7:28) 275
  Orienteering1 1:00:12 5.56(10:49) 8.95(6:44) 266
  Running1 58:10 5.89(9:52) 9.48(6:08) 140
  Swimming1 18:20 0.5(36:53) 0.8(22:55)
  Total7 6:10:22 35.79(10:21) 57.6(6:26) 1133
  [1-5]7 6:09:31
«
1:25
0:00
ThFrSaSuMoTuWe

Wednesday Mar 20 #

7 AM

Swimming 18:20 [3] 0.8 km (22:55 / km)

Tuesday Mar 19 #

5 PM

Running Road / Track 49:30 intensity: (26 @1) + (3:23 @2) + (21:44 @3) + (22:28 @4) + (1:29 @5) 8.26 km (6:00 / km) +178m 5:25 / km
ahr:139 max:166

Monday Mar 18 #

7 AM

Running Road / Track 24:00 intensity: (1 @1) + (2:43 @2) + (20:45 @3) + (31 @4) 4.08 km (5:53 / km) +20m 5:44 / km
ahr:124 max:149

4 PM

Running 58:10 intensity: (51 @0) + (9:12 @1) + (3:09 @2) + (26:32 @3) + (17:52 @4) + (34 @5) 9.48 km (6:08 / km) +140m 5:43 / km
ahr:127 max:164

Sunday Mar 17 #

12 PM

Running Warm-up 15:18 intensity: (35 @1) + (1:21 @2) + (12:22 @3) + (1:00 @4) 2.19 km (6:59 / km) +37m 6:26 / km
ahr:128 max:144

Orienteering 1:00:12 intensity: (21 @1) + (1:45 @2) + (2:02 @3) + (8:50 @4) + (47:14 @5) 8.95 km (6:44 / km) +266m 5:51 / km
ahr:160 max:176 shoes: VJ i-rock 2018

Short Brown - 2nd 2.20 ish behind Dave, so solid run. Pushed hard and very limited mistakes - maybe a little off straight route on a couple.

Running Warm-up 7:11 intensity: (3:42 @2) + (3:17 @3) + (12 @4) 1.0 km (7:11 / km)
ahr:119 max:145 shoes: VJ i-rock 2018

Saturday Mar 16 #

4 PM

Running Road / Track 1:25:33 intensity: (2 @1) + (1:25 @2) + (46:09 @3) + (37:44 @4) + (13 @5) 16.04 km (5:20 / km) +253m 4:57 / km
ahr:138 max:166 shoes: Ghost 11 Aug 18

Steady Pce with Achilles conplaining

Thursday Mar 14 #

12 PM

Running Warm-up 52:08 intensity: (21 @1) + (38 @2) + (1:09 @3) + (40:00 @4) + (10:00 @5) 6.8 km (7:40 / km) +238m 6:31 / km
ahr:115 max:135 shoes: VJ i-rock 2018

Watch died

1.37 56
1.35 58
1.36 57
1.38 56

Thanks to Jon for the splits. Decent set given muddy conditions.
Nice to do at lunch and sunshine. Pushed pretty hard.

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