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Training Log Archive: Roger G

In the 7 days ending Apr 19, 2015:

activity # timemileskm+m
  Running Road / Track3 2:08:56 15.71(8:13) 25.28(5:06) 126
  Orienteering2 1:54:24 12.28(9:19) 19.76(5:47) 486
  Running Warm-up3 32:14 2.89(11:09) 4.65(6:56) 10
  Total7 4:35:34 30.88(8:56) 49.69(5:33) 622
  [1-5]7 4:35:22

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MoTuWeThFrSaSu

Sunday Apr 19, 2015 #

9 AM

Running Warm-up 5:32 intensity: (20 @2) + (1:31 @3) + (3:41 @4) 0.77 km (7:13 / km) +2m 7:08 / km
ahr:139 max:152 shoes: Integrator

Running Warm-up 8:17 intensity: (1:55 @1) + (2:40 @2) + (3:42 @3) 0.88 km (9:22 / km) +3m 9:12 / km
ahr:114 max:134 shoes: Integrator

Orienteering 37:34 intensity: (29 @2) + (20 @3) + (1:56 @4) + (34:49 @5) 6.95 km (5:24 / km) +183m 4:47 / km
ahr:170 max:179 shoes: Integrator

Chat in the mass start was "I'd be coming back first then", then suprise tactic from SYO, for everyone (including Nick), to have Nick on first, meaning a very likely different outcome.

Got away from pack on #2 after short gaffle on #1 and then track run, feeling much better than yesterday. Nick caught me at #4 and we were together at #5. Decided to go long way right to #6 while Nick went left costing 30 seconds. Spent next 3km gradually seeing gap get wider especially up the climb to spectator control and miss at #13.

Mild panic at #15 the ditch, way to near the path, to discover Nick had lost 1min 30 and was now behind, result. Shadowed Nick into the end - job done.

Jason cruised along with Wardy to give Marcus task of getting away from Pete, which he did easily with storming 35 minute run.

FVO M40 Champions and vet double

Saturday Apr 18, 2015 #

8 AM

Running Warm-up 13:09 intensity: (18 @1) + (2:09 @2) + (8:39 @3) + (2:03 @4) 2.3 km (5:42 / km)
ahr:129 max:147 shoes: Integrator

12 PM

Orienteering 1:16:50 intensity: (11 @1) + (12 @2) + (35 @3) + (7:24 @4) + (1:08:28 @5) 12.81 km (6:00 / km) +303m 5:22 / km
ahr:168 max:181 shoes: Integrator

British Champs, M40 - 2nd a long 7 minutes down on Nick. Not feeling great today and started badly with a 2min mistake at #3 after being very close to the control. Gradually got into 1:15,000 but not liking it with bingo pits controls. Pushed hard, but nothing there loosing 1min on both long legs due to route choice and vearing off line.

Should have been 72 but still 3 minutes off Nick.
3 PM

Running Warm-up 5:16 [3] 0.7 km (7:32 / km) +5m 7:16 / km
shoes: Brooks Ghost 7 2015

Wednesday Apr 15, 2015 #

5 PM

Running Road / Track 47:35 intensity: (9 @0) + (4:12 @1) + (7:20 @2) + (35:54 @3) 9.32 km (5:06 / km) +19m 5:03 / km
ahr:119 max:138 shoes: Brooks Ghost 7 2015

Tuesday Apr 14, 2015 #

7 AM

Running Road / Track 39:08 intensity: (3 @0) + (24 @1) + (2:28 @2) + (21:03 @3) + (14:58 @4) + (12 @5) 7.48 km (5:14 / km) +65m 5:01 / km
ahr:137 max:160 shoes: Brooks Ghost 7 2015

Monday Apr 13, 2015 #

7 AM

Running Road / Track 42:13 intensity: (1:38 @1) + (4:21 @2) + (33:25 @3) + (2:49 @4) 8.47 km (4:59 / km) +42m 4:52 / km
ahr:129 max:143 shoes: Brooks Ghost 7 2015

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