Training Log Archive: Roger GIn the 7 days ending May 7, 2013:
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Tuesday May 7, 2013 #
12 PM
Running Road / Track 33:42 [4] 8.0 km (4:13 / km) +40m 4:07 / km
shoes: Brooks Adrenaline
Recovery lunch time run turned into tempo run. Hindsight suggests should have saved legs for Dumyat rather than doing some 4 min k's
Running 6:00 [3] 1.0 km (6:00 / km)
warm down
Monday May 6, 2013 #
12 PM
Running 45:00 [2] 5.5 km (8:11 / km)
shoes: Brooks Adrenaline
Sun seeking on bank holiday lead us to St Andrews. Run along the beach along side Old course all very pleasant. Motivated Jamie by giving him pacer guide on Garmin to run at 9m/k. Once time built up, allowed a quick sandcastle to be built before starting again.
Legs screwed from the British.
Legs screwed from the British.
Sunday May 5, 2013 #
1 PM
Orienteering 39:45 [5] 7.31 km (5:26 / km) +250m 4:39 / km
British relays men's open. Daniel with very solid run on first leg, just three minutes down in 10th. I had a great first half and caught Tess 3 minutes and 1 minute on Ant. Had a couple of longer gaffles and missed in last loop costing quite a bit of time to end up in 5th but could have been 2nd or 3rd. Jon missed early on but had good send loop resulting in 8th position.
Running 20:00 [3] 3.0 km (6:40 / km) +100m 5:43 / km
Saturday May 4, 2013 #
1 PM
Orienteering 1:15:15 [5] 13.77 km (5:28 / km) +450m 4:42 / km
shoes: Ice bugs 2013
British champs. Not quite enough to get title 36 seconds from Geoff's time. Critical assessment would be 2 minutes lost on route choice or In the control circle. Happy with bronze. Picked up 3 minutes from jk.
Running 20:00 [3] 3.0 km (6:40 / km)
shoes: Ice bugs 2013
Warm up and down
Wednesday May 1, 2013 #
Orienteering 28:15 [5] 5.0 km (5:39 / km) +50m 5:23 / km
ahr:163 shoes: Ice bugs 2013
Barr Wood - WEE. Sunny evening, great turn out, runna ble terrain and good fun course, can't ask for more. Missed at #5 by a minute which was a bit of a shock and then Mark breezed past. Dropped far to easily. Still all good. Slight sore throat a little worrying for the weekend.
Running 10:00 [3] 1.0 km (10:00 / km)
shoes: Ice bugs 2013
warm-up