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Training Log Archive: Roger G

In the 7 days ending Jul 29, 2018:

activity # timemileskm+m
  Mountain Biking4 5:11:43 69.34(4:30) 111.59(2:48) 535
  Orienteering1 1:14:10 6.33(11:43) 10.19(7:17) 409
  Running Road / Track1 1:08:28 8.7(7:52) 14.01(4:53) 84
  Running Warm-up1 44:50 3.1(14:27) 4.99(8:59) 250
  Running Terrain2 44:36 5.91(7:33) 9.51(4:41) 91
  Total8 9:03:47 93.38(5:49) 150.28(3:37) 1369
  [1-5]8 9:03:30

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MoTuWeThFrSaSu

Sunday Jul 29, 2018 #

Event: Lakes 5 Days 2018
 
10 AM

Running Warm-up 24:05 intensity: (28 @1) + (2:20 @2) + (9:00 @3) + (12:17 @4) 2.43 km (9:55 / km) +245m 6:36 / km
ahr:137 max:158

Orienteering 1:14:10 intensity: (10 @2) + (1:06 @3) + (34:04 @4) + (38:50 @5) 10.19 km (7:17 / km) +409m 6:04 / km
ahr:158 max:172

Lakes 5 Day 1 - Silver How. 8.7km 405m, 5th m40, nick 66min.
Orienteered ok in tricky visibility, lost 1 min 30 #7 too low, 1min hesitancy 9, 2 minutes 2nd to last.

The amazing weather had to end and like 4 years ago torrential conditions on day 1. Pipped by Pete by 6 seconds. Would have been 9th on 21. 1st m35.

Running Warm-up 20:45 intensity: (11:09 @2) + (9:36 @3) 2.56 km (8:06 / km) +5m 8:01 / km
ahr:118 max:136

Thursday Jul 26, 2018 #

7 AM

Mountain Biking 1:10:43 intensity: (16 @0) + (51 @1) + (7:56 @2) + (20:51 @3) + (11:24 @4) + (29:25 @5) 23.84 km (2:58 / km) +222m 2:50 / km
ahr:147 max:180 shoes: Boardman Pro 29er MTB

Lovely route from Blackness to work via queensferry and old railway line. Car free majority of the way. Firth of forth like glass.
5 PM

Mountain Biking 1:07:53 intensity: (8:18 @1) + (53:07 @2) + (6:28 @3) 21.76 km (3:07 / km) +160m 3:01 / km
ahr:109 max:138 shoes: Boardman Pro 29er MTB

Return from work east route of airport via Cammo estate. 27 degrees. shame it wont last for the lakes.

Wednesday Jul 25, 2018 #

7 AM

Running Road / Track 1:08:28 intensity: (1:19 @1) + (43 @2) + (24:19 @3) + (42:07 @4) 14.01 km (4:53 / km) +84m 4:45 / km
ahr:138 max:152 shoes: Brooks Launch 2017

Longest run of the year - 10 weeks to marathon - hip noticeable but ok. Year and 3 months since last doing this run.

Tuesday Jul 24, 2018 #

7 AM

Running Terrain 12:59 intensity: (1 @0) + (29 @1) + (3:28 @2) + (9:01 @3) 4.5 km (2:53 / km) +39m 2:46 / km
ahr:122 max:134 shoes: Brooks Launch 2017

jogget out to langside road and back
12 PM

Running Terrain 31:37 intensity: (32 @1) + (5:12 @2) + (23:11 @3) + (2:42 @4) 5.01 km (6:19 / km) +53m 6:00 / km
ahr:126 max:149 shoes: Brooks Launch 2017

run in terrain north west of gleneagles golf course with Jamie

Monday Jul 23, 2018 #

7 AM

Mountain Biking 1:23:01 intensity: (39 @1) + (16:42 @2) + (1:05:04 @3) + (36 @4) 34.08 km (2:26 / km) +56m 2:25 / km
ahr:123 max:150 shoes: Boardman Pro 29er MTB

Ride from Polmont along the canal to work - gets pretty dull after a while
5 PM

Mountain Biking 1:30:06 intensity: (1:31 @1) + (1:25:12 @2) + (3:23 @3) 31.9 km (2:49 / km) +97m 2:47 / km
ahr:109 max:139 shoes: Boardman Pro 29er MTB

Return journey - feeling tired and regretting the longer route. Hit rain with 5km to go and very hairy ride across the wet cobbles on Avon viaduct

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