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Training Log Archive: Roger G

In the 7 days ending Jun 16, 2013:

activity # timemileskm+m
  Running Road / Track2 3:28:23 26.8(7:47) 43.13(4:50) 599
  Orienteering3 3:11:33 12.85(14:54) 20.68(9:16) 246
  Running3 1:18:02 8.68(9:00) 13.97(5:35) 272
  Intervals1 1:02:04 7.47(8:19) 12.01(5:10) 78
  Gym1 18:29
  Total7 9:18:31 55.79 89.79 1195
  [1-5]7 9:07:31

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MoTuWeThFrSaSu

Sunday Jun 16, 2013 #

8 AM

Orienteering 1:42:03 [2] 8.44 km (12:05 / km) +135m 11:12 / km

Control hanging / collecting, run to start etc at Jamie Stevenson trophy Muirward Wood. Some really nice pockets of wood and Ben really made the most of them.

FVO very close - just 2 points from victory, MAROC take the spoils yet again - :(

Training wise - good amount of endurnce time if a bit slow

Running 12:53 [3] 1.84 km (7:00 / km) +46m 6:13 / km

2 PM

Orienteering 57:28 [3] 5.24 km (10:58 / km) +88m 10:07 / km

Running 15:29 [3] 1.95 km (7:55 / km) +46m 7:05 / km

Saturday Jun 15, 2013 #

1 PM

Running Road / Track 2:16:25 intensity: (32 @0) + (1:09 @1) + (14:04 @2) + (47:44 @3) + (1:12:56 @4) 27.61 km (4:56 / km) +452m 4:34 / km
ahr:136 max:159 shoes: Brooks Adrenaline 2013

Time to start working on endurance.

Dropped off at start of the old doune railway line, and then ran into Doune through the ponds and along Calendar road to the Wind Farms road.

Held up for 10 minutes for a flock of sheep being moved along the forest tracks, so pleased to have thermal and running tights on.

Up the long hill to the windfarm (much higher and longer than memory) and then back down the track to Braco.

Started to feel tired after 21km but focused on keeping pace up for the last few km. Pretty pleased with pace considering climb and adjusted m/k faster than target.

Thursday Jun 13, 2013 #

6 PM

Running Road / Track 1:11:58 intensity: (5 @0) + (8 @1) + (49 @2) + (20:53 @3) + (46:14 @4) + (3:49 @5) 15.52 km (4:38 / km) +147m 4:26 / km
ahr:143 max:183 shoes: Brooks Adrenaline 2013

very similar session to the last two thursdays, but in the evening from Braco. Out to Gleneagles golf course and then a loop of the new Golf course.

Wednesday Jun 12, 2013 #

7 PM

Orienteering 32:02 intensity: (6 @0) + (3 @1) + (7 @2) + (9 @3) + (9:32 @4) + (22:05 @5) 7.0 km (4:35 / km) +23m 4:30 / km
ahr:162 max:176

blast around the WEE at Doune, trying and failing to keep in front of Daniel - clocked in a 3:32 km in the middle, keen for a Wednesday night

Tuesday Jun 11, 2013 #

7 AM

Intervals 1:02:04 intensity: (39 @0) + (8:18 @1) + (8:22 @2) + (16:37 @3) + (16:24 @4) + (11:44 @5) 12.01 km (5:10 / km) +78m 5:00 / km
ahr:132 max:170 shoes: Brooks Adrenaline 2013

Intervals from work. Same session as a few weeks ago, managing to average a couple of seconds quicker this time. Last time strong tail wind and traction not great on dry gravel today. 3.37 average vs 3:28 target. Progress being made.

Monday Jun 10, 2013 #

6 PM

Running 49:40 intensity: (2 @0) + (22 @1) + (22 @2) + (32:16 @3) + (16:29 @4) + (9 @5) 10.17 km (4:53 / km) +180m 4:29 / km
ahr:136 max:163 shoes: Brooks Adrenaline 2013

Braco Turbine run - tried to pace at easy and over did it up the hill. Steady effort back down at still decent pace. AHR spot on so that is encouraging. Hopefully won't pay the price tomorrow morning.

10km time trial 48:49 vs. fastest 48:32 - pleasing as taking it fairly easy,

Gym 18:29 intensity: (9:36 @0) + (8:53 @1)
ahr:69 max:78

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