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Training Log Archive: Roger G

In the 7 days ending Jul 22, 2018:

activity # timemileskm+m
  Road Biking2 1:53:51 27.79(4:06) 44.72(2:33) 227
  Running Warm-up3 1:06:10 6.23(10:37) 10.02(6:36) 83
  Orienteering3 42:33 6.42(6:38) 10.34(4:07) 36
  Gym1 28:32 0.23(2:01:29) 0.38(1:15:29)
  Running Road / Track1 27:25 3.09(8:52) 4.98(5:30) 51
  Total7 4:38:31 43.76(6:22) 70.43(3:57) 397
  [1-5]7 4:25:48

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Sunday Jul 22, 2018 #

12 PM

Running Warm-up 10:20 intensity: (3 @0) + (1:22 @1) + (5:12 @2) + (3:43 @3) 1.54 km (6:43 / km)
ahr:112 max:129 shoes: Brooks Launch 2017

Orienteering 14:17 intensity: (4 @1) + (7 @2) + (10 @3) + (1:22 @4) + (12:34 @5) 3.55 km (4:01 / km)
ahr:168 max:180 shoes: Brooks Launch 2017

Race 3 - grangemouth. Decent lead overall so just a case of going clean and should be ok. Lost 10 seconds #4 and 11 sec to the penultimate picking longer routes than necessary. Safe and round not always best in a sprint! Won course by 3 seconds from Jon H and 16 Jon C. Tight with Duncan Harris in 6th only 34 seconds down.

2 min 10 down on Maja. Not world champion 3 times for nothing!

Took victory by 1 minute 2 sec over 3 races, rewarded for consistency. Nice prize of a little picture of kelpies, box of biscuits and some new no name o-trousers (with voucher) - can't be bad.

Running Warm-up 19:04 intensity: (1 @0) + (8 @1) + (8:26 @2) + (10:29 @3) 2.59 km (7:22 / km) +3m 7:19 / km
ahr:119 max:129 shoes: Brooks Launch 2017

Saturday Jul 21, 2018 #

11 AM

Running Warm-up 14:42 intensity: (12 @0) + (59 @1) + (38 @2) + (4:51 @3) + (8:02 @4) 2.32 km (6:20 / km) +54m 5:41 / km
ahr:134 max:159 shoes: Brooks Launch 2017

Orienteering 13:35 intensity: (10 @1) + (10 @2) + (33 @3) + (10:33 @4) + (2:09 @5) 3.21 km (4:14 / km) +12m 4:09 / km
ahr:149 max:169 shoes: Brooks Launch 2017

Denny Race 2 - pushed harder with easier execution but much harder route choices. Picked ok pulling in Dave Robertson, but reduced 22 second lead to 4 seconds going long on 2 from the end. Just got victory again. Maja was 11.51 so 1.44 down
3 PM

Running Warm-up 12:19 intensity: (13 @1) + (11 @2) + (1:51 @3) + (10:04 @4) 2.0 km (6:09 / km) +10m 6:00 / km
ahr:142 max:157 shoes: Brooks Launch 2017

Orienteering 14:41 intensity: (19 @2) + (8 @3) + (5:21 @4) + (8:53 @5) 3.58 km (4:06 / km) +24m 3:58 / km
ahr:161 max:184 shoes: Brooks Launch 2017

Denny Race 1 planned by Jon. Classic scheme estate with some rough open at end. Tactics to run below red and get right and safe. Missed 10 on number 2 missing direct route. Lost 5 on penultimate. Took victory by 6 seconds on vets but 9th on Woman's open. Maja 2 minutes 10 faster 12.31

Running Warm-up 9:45 intensity: (14 @2) + (1:01 @3) + (8:10 @4) + (20 @5) 1.57 km (6:13 / km) +17m 5:54 / km
ahr:146 max:162 shoes: Brooks Launch 2017

Friday Jul 20, 2018 #

12 PM

Running Road / Track 27:25 intensity: (19 @1) + (5:24 @2) + (17:40 @3) + (3:59 @4) + (3 @5) 4.98 km (5:30 / km) +51m 5:14 / km
ahr:127 max:160 shoes: Brooks Launch 2017

Thursday Jul 19, 2018 #

7 AM

Road Biking 49:56 intensity: (1:11 @1) + (6:51 @2) + (30:01 @3) + (7:51 @4) + (4:02 @5) 20.82 km (2:24 / km) +31m 2:23 / km
ahr:132 max:181

5 PM

Road Biking 1:03:55 intensity: (57 @1) + (13:31 @2) + (26:38 @3) + (7:42 @4) + (15:07 @5) 23.89 km (2:41 / km) +196m 2:34 / km
ahr:144 max:222

Tuesday Jul 17, 2018 #

7 AM

Gym 28:32 intensity: (12:27 @0) + (14:50 @1) + (51 @2) + (24 @3) 0.38 km (1:15:29 / km)
ahr:75 max:129

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