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Training Log Archive: Roger G

In the 30 days ending Jun 30, 2015:

activity # timemileskm+m
  Running15 11:34:14 77.26(8:59) 124.33(5:35) 1488
  Road Biking5 6:16:45 99.61(3:47) 160.31(2:21) 1820
  Orienteering6 6:05:28 34.12(10:43) 54.91(6:39) 1262
  Gym3 3:07:53 0.62 1.0
  Walk2 1:05:34 1.97(33:17) 3.17(20:41) 90
  Running Road / Track1 37:31 4.98(7:32) 8.01(4:41) 31
  Running Warm-up3 21:30 1.71(12:36) 2.75(7:50) 96
  Total30 29:08:55 220.26 354.48 4787
  [1-5]29 28:16:25

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Tuesday Jun 30, 2015 #

7 PM

Road Biking 1:11:33 [3] 30.32 km (2:22 / km) +412m 2:13 / km

Comrie road down to Muthill village and then on back road to Braco

Monday Jun 29, 2015 #

3 AM

Gym 1:00:00 [2]

Sunday Jun 28, 2015 #

3 AM

Orienteering 1:02:45 intensity: (13 @2) + (14 @3) + (13:12 @4) + (49:06 @5) 11.29 km (5:34 / km) +216m 5:04 / km
ahr:163 max:177 shoes: Integrator

Harvester - Leg 5. Team ahead of schedule so very dark start. Took it cautiously early on after being warned on the vegetation. Lost 1 minute #4, #5, #7, #17 (before specatator). Not great performance but 10 minutes ahead of the field for the leg, meaning pulled up from 4th to 2nd and Jon stretched lead for Daniel to run well to be well clear at the end.

Saturday Jun 27, 2015 #

3 PM

Running 57:01 [3] 9.17 km (6:13 / km) +285m 5:23 / km
shoes: Integrator

Thursday Jun 25, 2015 #

7 AM

Running 49:57 intensity: (1:37 @1) + (10:43 @2) + (30:44 @3) + (6:53 @4) 7.7 km (6:29 / km) +45m 6:18 / km
ahr:125 max:157 shoes: Brooks Ghost 7 2015

Wednesday Jun 24, 2015 #

7 AM

Running 58:09 intensity: (42 @1) + (1:46 @2) + (13:30 @3) + (42:11 @4) 12.72 km (4:34 / km) +72m 4:27 / km
ahr:142 max:154 shoes: Brooks Ghost 7 2015

Running 1:24 intensity: (1:16 @2) + (8 @3) 0.1 km (13:36 / km)
ahr:107 max:132 shoes: Brooks Ghost 7 2015

Tuesday Jun 23, 2015 #

7 AM

Running 31:51 intensity: (1:20 @1) + (5:22 @2) + (25:09 @3) 5.17 km (6:10 / km) +23m 6:02 / km
ahr:125 max:137 shoes: Brooks Ghost 7 2015

Monday Jun 22, 2015 #

7 AM

Gym 1:00:00 [3]

Pilates

Sunday Jun 21, 2015 #

11 AM

Running 9:28 intensity: (4 @0) + (3:39 @1) + (3:49 @2) + (56 @3) + (1:00 @4) 0.84 km (11:13 / km) +8m 10:43 / km
ahr:106 max:146 shoes: Brooks Ghost 7 2015

Orienteering 2:06:43 intensity: (17 @1) + (7 @2) + (25 @3) + (48:03 @4) + (1:17:51 @5) 16.82 km (7:32 / km) +467m 6:37 / km
ahr:160 max:174 shoes: Integrator

Schiehallion weekend day 3. Feeling tired from the middle race. Steady running with limited mistakes.

Saturday Jun 20, 2015 #

11 AM

Running 4:22 intensity: (6 @0) + (1:11 @1) + (24 @2) + (1:57 @3) + (44 @4) 0.43 km (10:15 / km) +18m 8:28 / km
ahr:119 max:143 shoes: Brooks Ghost 7 2015

Orienteering 54:45 intensity: (15 @1) + (8 @2) + (14 @3) + (56 @4) + (53:12 @5) 7.32 km (7:29 / km) +336m 6:05 / km
ahr:169 max:178 shoes: Integrator

3 PM

Running 53:36 [3] 3.99 km (13:26 / km) +111m 11:48 / km
shoes: Brooks Ghost 7 2015

Monday Jun 15, 2015 #

7 PM

Running 1:05:28 intensity: (27 @1) + (2:02 @2) + (41:32 @3) + (21:11 @4) + (16 @5) 13.26 km (4:56 / km) +128m 4:43 / km
ahr:136 max:161 shoes: Brooks Ghost 7 2015

Sunday Jun 14, 2015 #

1 PM

Orienteering 31:11 intensity: (2 @1) + (5:13 @4) + (25:56 @5) 6.0 km (5:12 / km) +97m 4:49 / km
ahr:165 max:175 shoes: Integrator

Green course - nipping in front of all the juniors including Daniel.
6 PM

Road Biking 1:25:59 [3] 39.0 km (2:12 / km) +300m 2:07 / km

Ride around Strathallan - Braco, Crieff, Kinell Bridge, Gleneagles

Saturday Jun 13, 2015 #

5 PM

Running 34:13 intensity: (33 @0) + (2:18 @1) + (2:29 @2) + (21:07 @3) + (7:46 @4) 6.7 km (5:06 / km) +84m 4:48 / km
ahr:130 max:151

Thursday Jun 11, 2015 #

8 PM

Running 42:54 intensity: (56 @1) + (48 @2) + (4:57 @3) + (20:07 @4) + (16:06 @5) 10.01 km (4:17 / km) +182m 3:56 / km
ahr:153 max:173

Running 5:14 intensity: (1:57 @2) + (2:39 @3) + (23 @4) + (15 @5) 0.52 km (10:03 / km)
ahr:125 max:169

Wednesday Jun 10, 2015 #

6 PM

Running Warm-up 3:48 intensity: (2:13 @1) + (1:35 @2) 0.41 km (9:09 / km)
ahr:94 max:116

Orienteering 33:11 intensity: (16 @1) + (15 @2) + (2:45 @3) + (19:08 @4) + (10:47 @5) 5.41 km (6:08 / km) +91m 5:40 / km
ahr:153 max:172

Tuesday Jun 9, 2015 #

6 PM

Running 1:02:49 intensity: (38 @1) + (51 @2) + (14:07 @3) + (38:21 @4) + (8:52 @5) 12.85 km (4:53 / km) +214m 4:31 / km
ahr:147 max:181

7 PM

Walk 9:14 intensity: (6:31 @1) + (2:21 @2) + (17 @3) + (5 @4) 0.3 km (31:12 / km) +8m 27:29 / km
ahr:98 max:145

Monday Jun 8, 2015 #

8 PM

Running 27:09 [0] 4.27 km (6:21 / km) +47m 6:01 / km

Sunday Jun 7, 2015 #

10 AM

Walk 56:20 [1] 2.88 km (19:36 / km) +82m 17:09 / km
shoes: Brooks Cascadia

4 PM

Road Biking 1:29:17 intensity: (2:57 @0) + (31 @1) + (3:53 @2) + (26:28 @3) + (24:59 @4) + (30:29 @5) 38.01 km (2:21 / km) +473m 2:13 / km
ahr:160 max:230

Saturday Jun 6, 2015 #

10 AM

Running 1:40:34 intensity: (1 @1) + (13 @2) + (10:31 @3) + (1:00:06 @4) + (29:43 @5) 18.28 km (5:30 / km) +190m 5:14 / km
ahr:153 max:183 shoes: Brooks Ghost 7 2015

Thursday Jun 4, 2015 #

7 AM

Running 35:03 intensity: (26 @1) + (11 @2) + (9:36 @3) + (17:41 @4) + (7:09 @5) 7.24 km (4:50 / km) +20m 4:46 / km
ahr:147 max:181 shoes: Brooks Ghost 7 2015

6 PM

Road Biking 1:03:54 intensity: (5:26 @1) + (11:56 @2) + (35:02 @3) + (11:30 @4) 25.67 km (2:29 / km) +320m 2:21 / km
ahr:126 max:153

Wednesday Jun 3, 2015 #

7 AM

Running Road / Track 37:31 intensity: (1:16 @2) + (11:21 @3) + (23:27 @4) + (1:27 @5) 8.01 km (4:41 / km) +31m 4:36 / km
ahr:142 max:168 shoes: Brooks Ghost 7 2015

Running Warm-up 15:36 intensity: (2:53 @1) + (2:54 @2) + (2:08 @3) + (7:41 @4) 2.11 km (7:23 / km) +96m 6:01 / km
ahr:128 max:159 shoes: Brooks Ghost 7 2015

7 PM

Orienteering 56:53 intensity: (4:52 @1) + (13:29 @2) + (13:18 @3) + (13:18 @4) + (11:56 @5) 8.07 km (7:03 / km) +55m 6:49 / km
ahr:136 max:183 shoes: Brooks Cascadia

Tuesday Jun 2, 2015 #

7 AM

Running 55:02 intensity: (23 @1) + (35 @2) + (6:16 @3) + (39:42 @4) + (8:06 @5) 11.08 km (4:58 / km) +61m 4:50 / km
ahr:148 max:178 shoes: Brooks Ghost 7 2015

Running Warm-up 2:06 [2] 0.22 km (9:38 / km)
ahr:111 max:114 shoes: Brooks Ghost 7 2015

7 PM

Road Biking 1:06:02 intensity: (4:43 @1) + (12:01 @2) + (44:12 @3) + (5:06 @4) 27.31 km (2:25 / km) +315m 2:17 / km
ahr:125 max:144

Monday Jun 1, 2015 #

6 PM

Gym 1:07:53 intensity: (21:41 @0) + (22:37 @1) + (15:40 @2) + (7:26 @3) + (29 @4) 1.0 km (1:07:53 / km)
ahr:88 max:145 shoes: Brooks Ghost 7 2015

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