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Training Log Archive: Roger G

In the 7 days ending Sep 13, 2015:

activity # timemileskm+m
  Running Terrain2 1:42:38 8.54(12:01) 13.75(7:28) 245
  Running3 1:22:58 9.23(8:59) 14.86(5:35) 376
  Gym1 1:10:00
  Orienteering1 1:04:52 4.3(15:04) 6.93(9:22) 133
  Running Road / Track1 50:58 5.58(9:08) 8.98(5:41) 38
  Running Warm-up1 11:50 0.81(14:42) 1.3(9:08) 2
  Total8 6:23:16 28.47 45.81 794
  [1-5]8 6:23:14

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MoTuWeThFrSaSu

Sunday Sep 13, 2015 #

9 AM

Running Warm-up 11:50 intensity: (1:12 @1) + (4:18 @2) + (6:20 @3) 1.3 km (9:08 / km) +2m 9:04 / km
ahr:117 max:134 shoes: Inov8 Roclite

Running race 50:24 [5] 11.02 km (4:34 / km) +337m 3:58 / km
ahr:170 max:179 shoes: Inov8 Roclite

Simon Wake Relay - Comrie. Another go at leg 1. Caught napping / sorting clothes at the start and lost 20 m to the field. Meaning a very swift start to catch up. Pushed hard to catch up 3rd placed Westies runner, but he pulled away on the flatter section 3rd of the way up the main hill.

Pace down, so proving difficult to maintain position in the second half and lost a place running down to rumbling bridge to bring the team in 5th.

Time was slightly longer than watch as started late.

Ended up with 51.02 a minute and a half down on 3 years ago (70 seconds down at the top of the hill) :(. 1.min 30 up on Will from 6 years ago ;)

So a bit disappointed although I was running well last time completed. Team should have been 4th apart from Wattie getting lost on last leg loosing 2 places!
C • Quads 6
11 AM

Running 21:12 intensity: (6:41 @1) + (14:01 @2) + (30 @3) 2.46 km (8:37 / km) +3m 8:34 / km
ahr:104 max:123 shoes: Inov8 Roclite

Saturday Sep 12, 2015 #

3 PM

Running Terrain 48:58 intensity: (1:51 @2) + (28:25 @3) + (18:42 @4) 7.55 km (6:29 / km) +126m 5:59 / km
ahr:137 max:158 shoes: Inov8 Roclite

Dodging showers, but headed out on classic terrain run out the back of Braco and really enjoyed being in the terrain.

Thursday Sep 10, 2015 #

6 PM

Running Terrain 53:40 intensity: (24 @1) + (17:44 @2) + (35:32 @3) 6.19 km (8:40 / km) +119m 7:54 / km
ahr:122 max:138 shoes: Inov8 Roclite

Lovely evening but not overly successful terrain run. Ended up cutting short and ended up with choice of either really tough fight or very boggy rides.

Hip and flexibility pretty poor

Wednesday Sep 9, 2015 #

6 PM

Orienteering 33:00 intensity: (2:06 @1) + (10:08 @2) + (17:39 @3) + (3:07 @4) 3.61 km (9:08 / km) +102m 8:00 / km
ahr:123 max:145 shoes: Inov8 Roclite

Barr wood training. Messed around in the terrain and poor navigation in first loop. Sorted for the second time around, after helping family.

Jamie in great form and motivated with the legend GG in charge!
Good fun on way back with us doing GG running style impressions!

Orienteering 13:12 intensity: (23 @1) + (1:44 @2) + (8:14 @3) + (2:51 @4) 1.4 km (9:27 / km) +28m 8:36 / km
ahr:130 max:151 shoes: Inov8 Roclite

Orienteering 18:40 intensity: (2 @0) + (33 @1) + (4:15 @2) + (13:50 @3) 1.92 km (9:44 / km) +3m 9:39 / km
ahr:116 max:135 shoes: Inov8 Roclite

Tuesday Sep 8, 2015 #

7 AM

Running Road / Track 50:58 intensity: (56 @1) + (6:37 @2) + (36:54 @3) + (6:31 @4) 8.98 km (5:41 / km) +38m 5:34 / km
ahr:129 max:149 shoes: Brooks 7 2015 Navy

Monday Sep 7, 2015 #

Gym 1:10:00 [2]

Pilates
6 PM

Running 11:22 [3] 1.38 km (8:15 / km) +36m 7:18 / km
shoes: Brooks 7 2015 Navy

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