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Training Log Archive: Roger G

In the 7 days ending Jun 12, 2016:

activity # timemileskm+m
  Orienteering3 1:43:46 9.91(10:28) 15.94(6:30) 212
  Swimming2 1:00:09 1.62(37:14) 2.6(23:08)
  Gym1 1:00:00
  Intervals1 50:05 5.38(9:18) 8.66(5:47) 40
  Running2 25:04 2.72(9:13) 4.38(5:43) 11
  Running Warm-up2 20:30 1.35(15:10) 2.18(9:25) 31
  Running Terrain1 5:51 0.52(11:16) 0.84(7:00) 2
  Total7 5:25:25 21.5 34.6 296
  [1-5]7 5:25:17

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MoTuWeThFrSaSu

Sunday Jun 12, 2016 #

11 AM

Running Warm-up 12:33 intensity: (2:43 @1) + (6:09 @2) + (3:41 @3) 1.24 km (10:10 / km) +31m 9:02 / km
ahr:110 max:128

Orienteering 44:38 intensity: (10 @1) + (5 @2) + (1:32 @3) + (18:11 @4) + (24:40 @5) 5.96 km (7:29 / km) +92m 6:57 / km
ahr:159 max:180 shoes: Integrator 2015

Brittish middle - leith Hill. 3rd 30 seconds down on Andy and 17 on Jez. Missed 2.30 after not taking care on paths and taking time to relocate. More mistakes in tricky area. Fustrating as easy enough to take victory. Just had to take care.

Saturday Jun 11, 2016 #

11 AM

Running 8:54 intensity: (1:30 @1) + (4:57 @2) + (2:27 @3) 0.85 km (10:30 / km) +5m 10:12 / km
ahr:110 max:131

Orienteering 16:10 intensity: (1 @1) + (17 @2) + (12 @3) + (53 @4) + (14:47 @5) 3.63 km (4:27 / km) +9m 4:24 / km
ahr:172 max:184

British Sprint - dsq - didnt spot the olive green in a couple of places, and accidentially crossing- fair enough if visible on ground, It wasn't. Should have been taped and not planned fo entrappment to make the area more interesting.
2 PM

Running Terrain 5:51 intensity: (6 @1) + (2:23 @2) + (3:22 @3) 0.84 km (7:00 / km) +2m 6:55 / km
ahr:120 max:131

Running 16:10 intensity: (2 @2) + (10 @3) + (1:18 @4) + (14:40 @5) 3.53 km (4:35 / km) +6m 4:32 / km
ahr:171 max:181

Thursday Jun 9, 2016 #

6 PM

Swimming 36:12 [3] 1.6 km (22:37 / km)

Not feeling up for this, this morning but carved out a mile a few seconds longer than PB

Wednesday Jun 8, 2016 #

6 PM

Running Warm-up 7:57 intensity: (3:53 @1) + (31 @2) + (1:04 @3) + (2:29 @4) 0.94 km (8:27 / km)
ahr:112 max:155

Orienteering 42:58 intensity: (1:40 @1) + (7:52 @2) + (1:38 @3) + (9:32 @4) + (22:16 @5) 6.36 km (6:45 / km) +111m 6:13 / km
ahr:148 max:175 shoes: Brooks 7 2015 Navy

Quitea boggy and nettley urban race! All very enjoyable and great practice for the weekend. Lost time early on but solid later

Tuesday Jun 7, 2016 #

6 PM

Intervals 50:05 intensity: (8 @0) + (7:31 @1) + (7:49 @2) + (15:16 @3) + (8:37 @4) + (10:44 @5) 8.66 km (5:47 / km) +40m 5:39 / km
ahr:131 max:177 shoes: Brooks 7 2015 Navy

I knew this was going to be tough after the weekend but wanted to get some speed in my legs for the Bristish Sprint.

Went for the 8 * 600m session on the Carse, in 22 degrees heat!
pace 3.42, 3.38,3.30,3.28,3.26,3.29,3.27,3.22

Working hard at the end

Along way off peak pace but enough to build confidence for the weekend. Race will be won and lost on route choice, mistakes and flow not running.

Monday Jun 6, 2016 #

7 AM

Swimming 23:57 [3] 1.0 km (23:57 / km)

Light session, with a mix of intervals

Gym 1:00:00 [2]

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