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Training Log Archive: Roger G

In the 7 days ending Dec 18, 2016:

activity	#	time	miles		km		+m
Running Road / Track	3	2:12:57	14.73	(9:01)	23.71	(5:36)	170
Running	2	1:39:21	11.48	(8:39)	18.47	(5:23)	57
Orienteering	2	1:38:05	8.78	(11:10)	14.13	(6:56)	244
Running Warm-up	2	49:23	3.98	(12:25)	6.4	(7:43)	102
Gym	1	10:00
Total	7	6:29:46	38.97		62.71		572

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Sunday Dec 18, 2016 #

10 AM

Running Warm-up 12:46 [3] 1.55 km (8:15 / km) +19m 7:47 / km
shoes: Integrator 2016

Orienteering 53:00 [5] 8.0 km (6:38 / km) +150m 6:03 / km
shoes: Integrator 2016

Victory in the last race of the season at the Tay Christmas score! This was using the great little area at Drummond Castle. Running with mini fast Ackland for most of this. James got away near the end by 50 seconds, but this didn't matter as I had missed the roving Elf and went to find him (learnt lesson from last year). Still enough time to take the victory thanks to wearing something Christmassy.

Running Warm-up 11:37 [3] 1.92 km (6:03 / km) +49m 5:22 / km
shoes: Brooks Ghost 8 - 2016

Saturday Dec 17, 2016 #

11 AM

Running Warm-up 15:00 [3] 1.74 km (8:37 / km) +22m 8:07 / km
shoes: Integrator 2016

Warm-up

Orienteering 45:05 [4] 6.13 km (7:21 / km) +94m 6:50 / km
shoes: Integrator 2016

Achlean - Blue. Good quality field for a small informal event - 10th. This is a great area. Remembered it as really runnable but it is actually tough going with decent amount of rocks and heather. Taking it fairly steady 12 minutes down on Spongey. Lost 2.30.

Running Warm-up 10:00 [3] 1.19 km (8:23 / km) +12m 7:59 / km
shoes: Integrator 2016

Friday Dec 16, 2016 #

1 PM

Running Road / Track 43:25 [3] 7.95 km (5:28 / km) +125m 5:04 / km
shoes: Brooks Ghost 7 2015

Nice day for it. Steady as she goes.

Thursday Dec 15, 2016 #

7 AM

Running 59:10 [3] 10.87 km (5:27 / km) +57m 5:18 / km
shoes: Brooks Ghost 8 - 2016

Off road run over to Cammo

Wednesday Dec 14, 2016 #

7 AM

Running Road / Track 48:58 [3] 8.38 km (5:50 / km) +18m 5:47 / km

Post night out run in Bristol. Just a slow jog. Headed to the Clifton suspension bridge and back

Tuesday Dec 13, 2016 #

6 AM

Running 40:11 [3] 7.6 km (5:17 / km)
shoes: Brooks Ghost 8 - 2016

Pre flight run on the treadmill. Can't believe how busy the gym is at 6.30

Monday Dec 12, 2016 #

7 AM

Running Road / Track 40:34 [3] 7.37 km (5:30 / km) +27m 5:24 / km

Gym 10:00 [1]

Strength and conditioning

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