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Training Log Archive: Roger G

In the 7 days ending Nov 2, 2014:

activity # timemileskm+m
  Gym1 2:09:35 1.59(1:21:45) 2.55(50:48) 2
  Running3 1:39:26 9.6(10:21) 15.45(6:26) 110
  Orienteering1 48:01 2.54(18:55) 4.09(11:45) 159
  Total5 4:37:02 13.73(20:11) 22.09(12:33) 271
  [1-5]5 4:36:50

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MoTuWeThFrSaSu

Saturday Nov 1, 2014 #

9 AM

Running race 22:43 intensity: (1:21 @2) + (2:18 @3) + (17:44 @4) + (1:20 @5) 4.96 km (4:35 / km) +6m 4:33 / km
ahr:146 max:167 shoes: Brooks Cascadia

PB for Jamie at Perth Park run 22:42 (9 seconds in front of Euan's PB!)-
With marathon legs I didn't fancy the pace to start, but fortunately Jamie slowed down. He recovered well for the last km with the finish in sight.

1 4:18.5 4:18.5 1 4:18 125 153 81
2 4:29.8 8:48.3 1 4:30 151 154 80
3 4:42.1 13:30.4 1 4:42 150 154 79
4 4:57.4 18:27.8 1 4:57 146 151 78
5 4:14.8 22:42.5 0.96 4:27 156 167 80

Running 11:03 intensity: (6:36 @1) + (2:15 @2) + (2:12 @3) 0.59 km (18:44 / km) +4m 18:07 / km
ahr:103 max:137 shoes: Brooks Cascadia

2 PM

Gym 2:09:35 intensity: (1:43:45 @1) + (25:42 @2) + (8 @3) 2.55 km (50:48 / km) +2m 50:36 / km
ahr:93 max:121 shoes: Solomon Hiking Boots

Thursday Oct 30, 2014 #

6 PM

Running 36:11 intensity: (49 @1) + (5:54 @2) + (21:56 @3) + (7:32 @4) 5.81 km (6:14 / km) +48m 5:59 / km
ahr:129 max:148 shoes: Brooks Cascadia

Wednesday Oct 29, 2014 #

6 PM

Orienteering 48:01 [3] 4.09 km (11:45 / km) +159m 9:50 / km
shoes: Integrator

Tuesday Oct 28, 2014 #

6 PM

Running 29:29 intensity: (12 @0) + (5:00 @1) + (5:04 @2) + (7:58 @3) + (11:15 @4) 4.1 km (7:12 / km) +52m 6:46 / km
ahr:124 max:151 shoes: Brooks Ghost 2014

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