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Training Log Archive: Roger G

In the 7 days ending Jun 17, 2018:

activity # timemileskm+m
  Road Biking2 4:42:00 86.73(3:15) 139.58(2:01) 1228
  Running Road / Track2 1:27:35 10.24(8:33) 16.47(5:19) 213
  Orienteering2 1:27:26 8.57(10:12) 13.8(6:20) 112
  Total5 7:37:01 105.54(4:20) 169.85(2:41) 1553
  [1-5]5 7:35:54

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Sunday Jun 17, 2018 #

8 AM

Road Biking 3:45:30 intensity: (5 @0) + (3:11 @1) + (15:50 @2) + (1:28:36 @3) + (1:41:51 @4) + (15:57 @5) 112.26 km (2:01 / km) +926m 1:56 / km
ahr:139 max:166 shoes: Focus v2

Trossachs Ton - classic version. Ride with James and Ross. James pushing the pace to Aberfoyle, so sitting behind all the way. Waved good bye to James up Dukes Pass and then took turns with Ross, back from the Trossachs.

Good to make 30km/h and working well with Ross when we both starting to tire with 30 km to go.

15th out of 115 based on Strava which removes rest stops

Saturday Jun 16, 2018 #

Event: 70th Jukola Relay
 
8 AM

Running Road / Track 48:55 intensity: (3 @0) + (48 @1) + (28 @2) + (1:16 @3) + (32:44 @4) + (13:36 @5) 10.01 km (4:53 / km) +183m 4:29 / km
ahr:153 max:167 shoes: Brooks Ghost 9 2017

Felt terrible and had to grind it out up the hill. Reasonable pace just above par for the route, but lots of huff and puff for time.

Running Road / Track 12:35 intensity: (11:44 @3) + (51 @4) 2.01 km (6:16 / km) +6m 6:11 / km
ahr:136 max:141 shoes: Brooks Ghost 9 2017

Warm down extension to make 12km and 60 minutes - a bit of hip soreness after, longest continuous run this year.

Thursday Jun 14, 2018 #

6 PM

Orienteering 1:09:27 intensity: (59 @0) + (6:35 @1) + (12:57 @2) + (22:25 @3) + (7:37 @4) + (18:54 @5) 9.99 km (6:57 / km) +90m 6:39 / km
ahr:134 max:180 shoes: Brooks Ghost 9 2017

Some more sprint training. Rest yesterday helped to have a bit more pace than on Monday. Drumbrae and Broomridge, with Sprint gang. Extra pace meant a couple more mistakes but felt good flow.

Tuesday Jun 12, 2018 #

5 PM

Road Biking 56:30 intensity: (1:46 @1) + (10:25 @2) + (42:39 @3) + (1:40 @4) 27.32 km (2:04 / km) +302m 1:58 / km
ahr:125 max:145 shoes: Focus v2

Langside Muthill and back. 3 minute PB and not gunning it! New wheels and service make this much difference?

Monday Jun 11, 2018 #

5 PM

Running Road / Track 14:16 intensity: (39 @1) + (8:35 @2) + (5:02 @3) 2.53 km (5:39 / km) +19m 5:26 / km
ahr:116 max:133

Orienteering 17:59 intensity: (12 @1) + (20 @2) + (1:07 @3) + (8:00 @4) + (8:20 @5) 3.8 km (4:44 / km) +22m 4:36 / km
ahr:154 max:169 shoes: Brooks Ghost 9 2017

Bughtlin Sprint training. GG planned good tricky course - needed good concentration early on. Pretty tired and shuffling around. Lesson to ensure entry into next control.

Running Road / Track 11:49 intensity: (3 @1) + (4:05 @2) + (7:34 @3) + (3 @4) + (4 @5) 1.93 km (6:08 / km) +4m 6:04 / km
ahr:124 max:160

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