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Training Log Archive: Roger G

In the 7 days ending Nov 15, 2015:

activity # timemileskm+m
  Running5 2:55:49 19.11(9:12) 30.75(5:43) 195
  Running Terrain1 1:04:22 4.9(13:08) 7.89(8:10) 335
  Orienteering1 59:34 5.0(11:54) 8.05(7:24) 91
  Running Road / Track1 42:54 5.1(8:24) 8.21(5:13) 38
  Total6 5:42:39 34.12(10:03) 54.9(6:14) 659
  [1-5]6 5:42:35

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MoTuWeThFrSaSu

Sunday Nov 15, 2015 #

10 AM

Running Road / Track 25:04 intensity: (21 @1) + (6:51 @2) + (7:25 @3) + (10:15 @4) + (12 @5) 3.28 km (7:39 / km) +7m 7:34 / km
ahr:131 max:160 shoes: Inov8 Roclite

Running Road / Track race 17:50 intensity: (14 @2) + (5 @3) + (1:14 @4) + (16:17 @5) 4.93 km (3:37 / km) +31m 3:30 / km
ahr:174 max:188 shoes: Inov8 Roclite

Strathearn Harriers 5km race, Lady Mary's walk, Crieff. Small field but included Wattie who is likely to be in top 10 50 year olds in Scotland. He shot off and I had to push hard to keep with him. I was slightly stronger on the hills and managed to get a 5m gap on last stretch along the river. Pushing very hard held him off to the finish.

Pace is getter there as likely to be 30 / 40 seconds slower than park run / road, giving 17.20 pace.

Running 34:18 intensity: (1 @1) + (4:19 @2) + (24:16 @3) + (5:42 @4) 4.93 km (6:58 / km) +109m 6:16 / km
ahr:130 max:148 shoes: Inov8 Roclite

Saturday Nov 14, 2015 #

2 PM

Running Terrain 1:04:22 [3] 7.89 km (8:10 / km) +335m 6:44 / km
shoes: Inov8 Roclite

Been meaning to run up this hill east of Auchterader for ages. Really nice as well and great views across to Crieff hills. Lots of potential to have extended terrain runs.
C • Craig Rossie 2

Thursday Nov 12, 2015 #

7 AM

Running 43:04 intensity: (50 @1) + (3:06 @2) + (34:48 @3) + (4:20 @4) 7.16 km (6:01 / km) +65m 5:45 / km
ahr:130 max:154 shoes: Brooks 7 2015 Navy

Morning jog from Braco - really knackered, hip sore from last night

Wednesday Nov 11, 2015 #

6 PM

Running 16:57 intensity: (4 @0) + (2:20 @1) + (3:51 @2) + (7:16 @3) + (3:26 @4) 2.66 km (6:22 / km) +12m 6:13 / km
ahr:123 max:148 shoes: Brooks 7 2015 Navy

Orienteering 59:34 intensity: (17 @1) + (2:53 @2) + (5:07 @3) + (29:38 @4) + (21:39 @5) 8.05 km (7:24 / km) +91m 7:00 / km
ahr:153 max:175 shoes: Integrator 2015

Falkirk Wheel. Came back 3rd just behind Jase by quick fence hurdling at the end. Expected to see a crowd at the end but suprised to find 3rd, 3 minutes down on Ross.

Lost at least 3 minutes at start of second loop, particulaly poor given I followed Ross and Murray on their different loop.

Tuesday Nov 10, 2015 #

7 PM

Running 38:43 intensity: (18:00 @3) + (20:43 @5) 7.79 km (4:58 / km) +9m 4:56 / km
shoes: Brooks 7 2015 Navy

Ended up in a Hackney park doing intervals. 5 * 900m. Pleased to get out at 7.45 after a day of travelling and work.

4:02 pace
3.53 pace
3.54 pace
3.54 pace
3.49 pace

Not great pace.

Monday Nov 9, 2015 #

7 AM

Running 42:47 intensity: (9 @2) + (27:32 @3) + (14:42 @4) + (24 @5) 8.21 km (5:13 / km)
ahr:139 max:161 shoes: Brooks Ghost 2014

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