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Training Log Archive: Roger G

In the 7 days ending Sep 15, 2013:

activity # timemileskm+m
  Running3 3:41:29 26.91(8:14) 43.31(5:07) 584
  Orienteering1 1:20:07 6.3(12:43) 10.14(7:54) 251
  Running Road / Track1 55:40 6.8(8:11) 10.94(5:05) 35
  Gym1 15:00
  Total5 6:12:16 40.01 64.39 870
  [1-5]5 6:12:14

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Sunday Sep 15, 2013 #

Event: EckO CompassPoint Scottish O League 5
 
9 AM

Running 2:04:08 intensity: (1:04:08 @3) + (1:00:00 @4) 26.0 km (4:46 / km) +271m 4:32 / km
shoes: Brooks 2013 GTS Blue

After getting out of the wind in Oban, this was a very pleasant run. Nice back road route to Connel and then along towards Bonawe. Quick stop at the o event to reclaim waterproof, much needed in very heavy showers. Pretty steady pace and felt fine at the end.

Well that's it for long runs. Two weeks of staying well and not injured. Will need to do work on right hamstring which is a little sore.

Saturday Sep 14, 2013 #

1 PM

Orienteering 43:07 [4] 6.14 km (7:01 / km) +151m 6:15 / km
shoes: Ice bugs 2013

11 man relay, Ganavan - Green. Pretty tough going under foot and tightness in right hamstring meant I took this steady, and additional lack of concentration meant below par time, with 3 minutes of mistakes.

FVO victors, as no other competitive teams. You can only compete against who turns up.

Orienteering 37:00 [3] 4.0 km (9:15 / km) +100m 8:13 / km
shoes: Ice bugs 2013

Shadow Jamie around a tough under foot orange.

Thursday Sep 12, 2013 #

6 PM

Running 1:16:24 intensity: (2:06 @1) + (9:49 @2) + (37:24 @3) + (25:28 @4) + (1:37 @5) 12.9 km (5:55 / km) +268m 5:22 / km
ahr:132 max:169 shoes: Brooks Adrenaline 2013

very enjoyable soup run from Ross and Fi's, steady with little bursts now and again - nice route and great soup

Wednesday Sep 11, 2013 #

7 PM

Running 20:57 intensity: (2 @0) + (1:16 @1) + (46 @2) + (18:44 @3) + (9 @4) 4.4 km (4:46 / km) +45m 4:32 / km
ahr:128 max:140 shoes: Brooks Adrenaline 2013

Brae steady to stretch legs

Gym 15:00 [3]

stretching - everything is tight at the moment

Tuesday Sep 10, 2013 #

6 AM

Running Road / Track 55:40 intensity: (17 @1) + (1:47 @2) + (48:03 @3) + (5:33 @4) 10.94 km (5:05 / km) +35m 5:00 / km
ahr:133 max:156 shoes: Brooks Adrenaline 2013

Morning Manchester ship canal and Salford Quays run. This is getting a bit too familiar!

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