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Training Log: Roger G

In the last 7 days:

activity # timemileskm+m
  Running Road / Track4 5:15:51 37.62(8:24) 60.54(5:13) 725
  Running2 51:55 5.12(10:09) 8.23(6:18) 30
  Orienteering1 35:22 4.34(8:09) 6.98(5:04) 173
  Gym1 30:54 0.81(38:12) 1.3(23:44)
  Swimming1 17:19 0.75(22:57) 1.21(14:16)
  Running Warm-up1 13:40 0.79(17:17) 1.27(10:44) 14
  Total8 7:45:01 49.43(9:24) 79.55(5:51) 941
  [1-5]8 7:40:38
«
2:41
0:00
MoTuWeThFrSaSu

Saturday Apr 22 #

10 AM

Running Road / Track 2:41:57 [3] 30.41 km (5:20 / km) +414m 4:59 / km
shoes: Brooks Ghost 9 2017

Very scenic long off road marathon training run. Very undulating / hilly along from Bocastle to Glen Finglas reservoir.

More straight forward running back around Loch Venachar.

Worried about calfs so kept it steady for first half and then just couldn't change pace, feeling pretty sluggish and achilles a bit sore.

30 km was minimum but ok with the 400m climb and off road route. Will need a much more speedy long run next week.


Friday Apr 21 #

7 PM

Running Road / Track 52:50 intensity: (5 @0) + (30 @1) + (4:56 @2) + (45:05 @3) + (2:14 @4) 10.01 km (5:17 / km) +125m 4:58 / km
ahr:129 max:145 shoes: Brooks Ghost 9 2017

Fedal farm for a change. Achilles andcalfs are playing up. Feels tight and all in not right but not really injured.

Thursday Apr 20 #

7 AM

Swimming 17:19 [3] 1.21 km (14:16 / km)

6 PM

Running 37:13 intensity: (9 @2) + (9 @3) + (2:10 @4) + (34:45 @5) 6.24 km (5:58 / km) +27m 5:50 / km
ahr:176 max:203

Wednesday Apr 19 #

7 AM

Running 14:42 intensity: (3 @0) + (3:06 @1) + (1:47 @2) + (5:50 @3) + (3:56 @4) 1.99 km (7:23 / km) +2m 7:21 / km
ahr:123 max:147 shoes: Brooks Ghost 9 2017

Gym 30:54 intensity: (4:08 @0) + (26:46 @1) 1.3 km (23:44 / km)
ahr:78 max:96

Tuesday Apr 18 #

12 PM

Running Road / Track 42:52 intensity: (7 @0) + (48 @1) + (11:32 @2) + (30:25 @3) 8.08 km (5:18 / km) +121m 4:56 / km
ahr:121 max:135 shoes: Brooks Ghost 8 - 2016

Lunchtime recovery run
6 PM

Running Road / Track 58:12 [3] 12.05 km (4:50 / km) +65m 4:42 / km
shoes: Brooks Ghost 9 2017

End of the marathon trot. Calf tight - heeding warning signs

Monday Apr 17 #

10 AM

Running Warm-up 13:40 intensity: (2:54 @1) + (7:44 @2) + (3:02 @3) 1.27 km (10:44 / km) +14m 10:11 / km
ahr:110 max:130

Orienteering 35:22 intensity: (15 @1) + (23 @2) + (26 @3) + (3:14 @4) + (31:04 @5) 6.98 km (5:04 / km) +173m 4:30 / km
ahr:163 max:173

Doh doh doh! missed totally unnecessary control on the straight line on a bridge, ran straight past it

Very annoying as running well and in control. back 1st on 120+ ahead of Ant and Geoff. Brad had a great run as well 4 minutes clear of NOC. Sorry team.

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