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Training Log Archive: Roger G

In the 7 days ending May 22:

activity # timemileskm+m
  Running4 4:40:55 19.34(14:32) 31.12(9:02) 1064
  Orienteering1 45:58 3.42(13:27) 5.5(8:21) 210
  Gym1 45:51
  Running Road / Track1 34:01 3.47(9:48) 5.58(6:06) 153
  Total7 6:46:45 26.23 42.21 1427
  [1-5]7 6:43:58

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MoTuWeThFrSaSu

Sunday May 22 #

12 PM

Running 2:07:50 intensity: (1:11:56 @1) + (42:09 @2) + (12:44 @3) + (1:01 @4) 9.9 km (12:55 / km) +471m 10:26 / km
ahr:101 max:147 shoes: Nike Pegasus 2021

Run walk from Lighthouse Cabo de Roca- run to cafe then walk and scramble back.
6 PM

Running 55:36 intensity: (50 @1) + (8:13 @2) + (15:03 @3) + (30:58 @4) + (32 @5) 7.28 km (7:38 / km) +368m 6:06 / km
ahr:138 max:165 shoes: Nike Pegasus Trail

Bonus loop into the mist from the accommodation

Saturday May 21 #

8 AM

Orienteering 45:58 intensity: (1:32 @1) + (9:25 @2) + (26:10 @3) + (8:51 @4) 5.5 km (8:21 / km) +210m 7:01 / km
ahr:128 max:158 shoes: Nike Pegasus Trail

Sprint training in Lisbon - highly technical and hilly

Friday May 20 #

10 AM

Running 55:30 intensity: (1:52 @1) + (24:33 @2) + (28:45 @3) + (20 @4) 8.0 km (6:56 / km) +26m 6:49 / km
ahr:119 max:147 shoes: Nike Pegasus Trail

Run along the coast to Belum - baking 30 degrees.

Thursday May 19 #

5 PM

Running 41:59 intensity: (41 @1) + (6:45 @2) + (27:17 @3) + (7:16 @4) 5.94 km (7:04 / km) +199m 6:03 / km
ahr:129 max:159 shoes: Nike Pegasus Trail

Run around Lisbon Sights

Monday May 16 #

12 PM

Running Road / Track 34:01 intensity: (15 @1) + (1:38 @2) + (13:47 @3) + (18:21 @4) 5.58 km (6:06 / km) +153m 5:22 / km
ahr:137 max:159

6 PM

Gym 45:51 intensity: (2:47 @0) + (40:43 @1) + (34 @2) + (1:45 @3) + (2 @4)
ahr:78 max:140

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