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Training Log: Roger G

In the last 7 days:

activity # timemileskm+m
  Running Road / Track3 2:03:55 13.14(9:26) 21.15(5:52) 367
  Orienteering2 1:44:54 8.37(12:32) 13.47(7:47) 347
  Gym2 1:29:49
  Running1 45:15 3.29(13:46) 5.29(8:33) 110
  Running Warm-up2 14:54 0.87(17:03) 1.41(10:35) 17
  Total6 6:18:47 25.68 41.32 840
  [1-5]6 6:11:52
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Wednesday Apr 17 #

4 PM

Running Road / Track 47:41 intensity: (2:06 @1) + (4:37 @2) + (19:55 @3) + (17:24 @4) + (3:39 @5) 9.54 km (5:00 / km) +111m 4:43 / km
ahr:136 max:170

Tuesday Apr 16 #

6 PM

Running Road / Track 46:07 intensity: (15 @1) + (9 @2) + (4:20 @3) + (38:48 @4) + (2:35 @5) 6.51 km (7:05 / km) +164m 6:17 / km
ahr:149 max:174

Gym 37:04 intensity: (1:17 @0) + (31:30 @1) + (2:50 @2) + (31 @3) + (56 @4)
ahr:82 max:151

Monday Apr 15 #

5 PM

Running Road / Track 30:07 intensity: (16 @1) + (32 @2) + (2:06 @3) + (23:53 @4) + (3:20 @5) 5.09 km (5:55 / km) +92m 5:26 / km
ahr:150 max:171

Gym 52:45 intensity: (5:38 @0) + (38:40 @1) + (3:28 @2) + (4:25 @3) + (29 @4) + (5 @5)
ahr:75 max:168

Sunday Apr 14 #

11 AM

Running Warm-up 6:24 intensity: (20 @1) + (32 @2) + (3:56 @3) + (1:36 @4) 0.55 km (11:45 / km) +11m 10:42 / km
ahr:131 max:151 shoes: Vj integrators 2024

Orienteering 32:10 intensity: (22 @1) + (3:21 @2) + (6:02 @3) + (19:56 @4) + (2:29 @5) 4.52 km (7:07 / km) +96m 6:26 / km
ahr:144 max:174 shoes: Vj integrators 2024

British Relay Champions
2nd 1 min down on Wardy. Went right on 7 in green- total fight ming. Thought I’d lost the pack and a bit stressed (was actually in the lead) then missed next by at least 2 minutes which was also longer gaffle than some. Surprised to see the pack with 2 to go but Wardy had a short one. Didn’t matter with good races from Ben and Jase and other teams falling away to take 16 min victory.

Saturday Apr 13 #

Event: British Orienteering Championships (UKOL) / Relay Championships
 
12 PM

Running Warm-up 8:30 intensity: (49 @1) + (1:31 @2) + (2:12 @3) + (3:58 @4) 0.86 km (9:52 / km) +6m 9:32 / km
ahr:130 max:159 shoes: Falcon Blue 2023

Orienteering 1:12:44 intensity: (23 @1) + (30 @2) + (3:23 @3) + (15:44 @4) + (52:44 @5) 8.96 km (8:07 / km) +252m 7:07 / km
ahr:161 max:187 shoes: Falcon Blue 2023

British M50 3rd. Not at the races with Nick and Jase. 3 minutes going straight to number 4 then a few mini mistakes. Calf survived.

Friday Apr 12 #

4 PM

Running 45:15 intensity: (31 @1) + (2:58 @2) + (24:21 @3) + (17:22 @4) + (3 @5) 5.29 km (8:33 / km) +110m 7:45 / km
ahr:135 max:160 shoes: Nike Zegama

Tourist jog with Dawn around Whitby. Calf ok - legs felt terrible.

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