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Training Log Archive: Roger G

In the 7 days ending May 11, 2014:

activity # timemileskm+m
  Running4 2:15:05 13.79(9:48) 22.19(6:05) 343
  Orienteering2 1:33:45 12.05(7:47) 19.4(4:50) 302
  Running Road / Track1 33:15 4.96(6:42) 7.99(4:10) 32
  Total5 4:22:05 30.81(8:30) 49.58(5:17) 677

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MoTuWeThFrSaSu

Sunday May 11, 2014 #

10 AM

Running 18:19 [3] 2.35 km (7:47 / km) +8m 7:39 / km
shoes: Brooks Cascadia

Orienteering 39:40 [5] 9.14 km (4:21 / km) +66m 4:11 / km
shoes: Brooks Cascadia

Glasgow Urban Race - Vets 1st but only just. Minute slower and would have been a few places down.

Pleased considering felt terrible before the race. Knee sore throughout, driven by tight ITB's. After a couple of km feeling much better and much improved after.

Running 3:05 [2] 0.37 km (8:24 / km)
shoes: Brooks Cascadia

Saturday May 10, 2014 #

1 PM

Running 44:46 [3] 7.55 km (5:56 / km) +109m 5:32 / km
shoes: Brooks Cascadia

Friday May 9, 2014 #

12 PM

Running Road / Track 33:15 [4] 7.99 km (4:10 / km) +32m 4:05 / km
shoes: Brooks 2014 Adrenaline

feeling a bit more spritely and managed to do only 30 seconds down on pb

Running 8:19 [2] 0.99 km (8:25 / km) +7m 8:07 / km
shoes: Brooks 2014 Adrenaline

Thursday May 8, 2014 #

6 PM

Running 1:00:36 intensity: (35:36 @3) + (25:00 @4) 10.93 km (5:33 / km) +219m 5:02 / km
shoes: Brooks 2014 Adrenaline

Dunblane HS to GC down through glen and back. Felt broken to start with but improved by end. Weekend proved tough.

Monday May 5, 2014 #

11 AM

Orienteering 42:33 [5] 8.77 km (4:51 / km) +212m 4:20 / km
shoes: Brooks Cascadia

Kendal Urban Race - 3rd on course 40 sec down on Dave 1st m40. Should have won but legs struggling and lost 45 seconds with lost of concentration 6 to 7 making way through woods and back tracking on path, although I was actually right. 15 seconds later on #22 missing alley. 1 minute mistakes

Orienteering 11:32 [3] 1.5 km (7:42 / km) +24m 7:08 / km
shoes: Brooks Cascadia

shadow Jamie / warm down

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