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Training Log Archive: Roger G

In the 7 days ending Oct 1:

activity # timemileskm+m
  Running Terrain2 5:30:26 23.1(14:18) 37.18(8:53) 1695
  Gym2 1:22:20 0.22 0.35
  Orienteering1 1:02:10 4.54(13:42) 7.3(8:31) 295
  Intervals1 1:00:44 6.74(9:00) 10.85(5:36) 283
  Swimming2 31:21 0.85(36:51) 1.37(22:54)
  Road Biking1 27:50 8.52(3:16) 13.7(2:02) 80
  Running Warm-up1 18:09 0.96(18:53) 1.55(11:44) 42
  Total7 10:13:00 44.93 72.31 2395
  [1-5]7 10:12:56

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MoTuWeThFrSaSu

Sunday Oct 1 #

11 AM

Running Warm-up 11:21 intensity: (4:09 @1) + (2:46 @2) + (3:11 @3) + (1:15 @4) 0.95 km (11:59 / km) +37m 10:02 / km
ahr:109 max:145 shoes: Falcon 2017

Orienteering 1:02:10 intensity: (11 @1) + (17 @2) + (6:46 @3) + (48:57 @4) + (5:59 @5) 7.3 km (8:31 / km) +295m 7:05 / km
ahr:150 max:165 shoes: Falcon 2017

Grandtully - cracking new area from Stag. Long course 5.9km, so 62min pretty steady although it was tough in places.

Slow start up the hill feeling yesterdays long run and beers last night.

Lost 40 seconds on run round number 6, 2 minutes very hesitant number 7, and 1 minute number 8, not following bearing and bouncing off fence. After that got really flowing and clean catching Andrew L at #15 with 3 to go.

Running Warm-up 6:48 intensity: (4:09 @2) + (2:39 @3) 0.6 km (11:20 / km) +5m 10:53 / km
ahr:106 max:134 shoes: Falcon 2017

Warm down

Saturday Sep 30 #

11 AM

Running Terrain 3:30:24 intensity: (2:57 @1) + (46:10 @2) + (2:06:44 @3) + (34:33 @4) 24.23 km (8:41 / km) +1060m 7:07 / km
ahr:128 max:151 shoes: Integrator 2017

Callander crags car park up over the crags to The Glenartney road and then followed ridge up to Stuc a Chroin and back. Lovely warm sunny day turned to wintery icy rain showers on top. Good reminder for the OMM. managed a 3 to 4kg sack.

Friday Sep 29 #

12 PM

Gym 22:20 [3] 0.35 km (1:03:38 / km)

stretching and rolling

Swimming 9:41 [3] 0.37 km (26:15 / km)

Wednesday Sep 27 #

7 AM

Swimming 21:40 [3] 1.0 km (21:40 / km)

7 PM

Intervals 1:00:44 intensity: (59:54 @3) + (50 @4) 10.85 km (5:36 / km) +283m 4:57 / km
ahr:124 max:144 shoes: Brooks Ghost 9 2017

Missed out on sprint so did some hill reps up at Fedal farm. 6 400m/40m climb reps

Feeling hip after 40 minutes.

Tuesday Sep 26 #

5 PM

Running Terrain 2:00:02 intensity: (4 @0) + (36 @1) + (32:50 @2) + (1:15:42 @3) + (10:50 @4) 12.95 km (9:16 / km) +635m 7:27 / km
ahr:126 max:146 shoes: Integrator 2017

Felt strong on the hills, but unfortunately right hip back sore again. Will need to get it fixed.

Off the farmer tracks tough terrain - especially the very spongey deep moss

Monday Sep 25 #

5 PM

Road Biking 27:50 intensity: (2:05 @1) + (7:29 @2) + (15:48 @3) + (2:28 @4) 13.7 km (2:02 / km) +80m 1:58 / km
ahr:122 max:143

Gym 1:00:00 [2]

Worked hard tonight - especially mobility and gluts strength

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