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Training Log Archive: Roger G

In the 7 days ending May 7, 2017:

activity # timemileskm+m
  Running Road / Track4 2:17:42 16.82(8:11) 27.07(5:05) 315
  Orienteering2 1:58:03 10.22(11:33) 16.45(7:11) 590
  Gym4 1:35:00
  Running Warm-up2 38:34 2.36(16:19) 3.8(10:09) 113
  Total7 6:29:19 29.4 47.32 1018

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Sunday May 7, 2017 #

10 AM

Orienteering 35:06 intensity: (15 @2) + (6 @3) + (40 @4) + (34:05 @5) 5.13 km (6:50 / km) +185m 5:48 / km
ahr:172 max:179 shoes: Integrator 2017

M40 Champions again! Third year in a row. Felt pretty jaded from Saturday but ok once out. Good start pretty clear, with Steve and then went scrappy loosing 2min 30 before and after run through. 22.30 would have been an ok time 35.08 wasn't.

Good enough to come in second in first competitive team and just managed to pip Ben, to justify first team selection and beat the women -only just on both fronts.

Running Warm-up 16:57 intensity: (31 @1) + (5:12 @2) + (11:05 @3) + (9 @4) 1.89 km (8:57 / km) +18m 8:33 / km
ahr:122 max:140

Saturday May 6, 2017 #

11 AM

Running Warm-up 21:37 intensity: (5:49 @1) + (4:26 @2) + (6:09 @3) + (5:13 @4) 1.91 km (11:20 / km) +96m 9:04 / km
ahr:121 max:159

Orienteering 1:22:57 intensity: (7 @2) + (11 @3) + (2:14 @4) + (1:20:25 @5) 11.31 km (7:20 / km) +405m 6:13 / km
ahr:171 max:185 shoes: Integrator 2017

M40 British Championships - High Dam.

Good field meant that position of 4th probably a poor return on a pretty decent run. 82 minutes just behind Dave who took bronze, Duncan A in 2nd 80 and Nick on 77 min.

Had a great start and then lost 40 seconds at #4 and #5. Leading field at #8 to then lose 1 minute at #9. Lost a 1 minute on route choice to #13, 20 seconds at #20 and that was it. Pushed hard to the end, catching Jez my 6 minute man with 4 controls to go.

Overall lost just under 4 minutes which was still only matching Nick who also binned 4 minutes.

Over the moon to get away with calf and only felt it a little out there. 2 weeks ago gave myself 20% chance of running.

Friday May 5, 2017 #

12 PM

Running Road / Track 29:57 intensity: (2:46 @1) + (53 @2) + (5:50 @3) + (20:28 @4) 6.22 km (4:49 / km) +84m 4:30 / km
ahr:138 max:159

Thursday May 4, 2017 #

6 AM

Running Road / Track 27:52 [3] 4.6 km (6:03 / km) +50m 5:45 / km
shoes: Brooks Ghost 9 2017

Run around Bristol - up Brandon Hill Park. Leg feeling ok.

Gym 15:00 [1]

Wednesday May 3, 2017 #

6 AM

Running Road / Track 59:11 intensity: (39 @1) + (4:30 @2) + (20:11 @3) + (31:07 @4) + (2:44 @5) 11.94 km (4:58 / km) +181m 4:37 / km
ahr:141 max:165 shoes: Brooks Ghost 9 2017

Bristol run out to Clifton suspension bridge and around Lawrence hill woods.

Test for the weekend. Early signs good but certainly power down on left leg.

Gym 20:00 [1]

Tuesday May 2, 2017 #

Note

Sports Massage - some extremely sore back trigger points at start of Sciatic nerve. maybe a cause. Legs felt ok.
6 PM

Gym 30:00 [3]

Monday May 1, 2017 #

6 PM

Running Road / Track 20:42 intensity: (7 @1) + (16 @2) + (9:23 @3) + (9:54 @4) + (1:02 @5) 4.31 km (4:48 / km)
ahr:143 max:166

Run after Physio. Felt better than Sunday.

Gym 30:00 [1]

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