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Training Log Archive: Roger G

In the 7 days ending May 29, 2022:

activity # timemileskm+m
  Running3 5:46:22 23.22(14:55) 37.37(9:16) 1174
  Walk1 3:50:11 9.34(24:39) 15.03(15:19) 656
  Orienteering2 1:50:58 10.01(11:05) 16.11(6:53) 306
  Running Warm-up1 11:50 0.79(14:57) 1.27(9:17) 24
  Total6 11:39:21 43.36(16:08) 69.78(10:01) 2161
  [1-5]6 11:35:48

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MoTuWeThFrSaSu

Sunday May 29, 2022 #

11 AM

Orienteering 37:13 intensity: (1:02 @1) + (2:06 @2) + (7:07 @3) + (16:42 @4) + (10:16 @5) 5.35 km (6:57 / km) +106m 6:20 / km
ahr:148 max:177 shoes: Falcon 2022

Scottish Relay - Sluie - calf feeling fragile after yesterday so swapped to last leg and cruised, reasonably clean. Crocked team of Paul and Ross made it round which is a result in itself.

Saturday May 28, 2022 #

12 PM

Running Warm-up 11:50 intensity: (20 @1) + (1:35 @2) + (6:24 @3) + (3:31 @4) 1.27 km (9:17 / km) +24m 8:29 / km
ahr:132 max:151 shoes: Falcon 2022

Orienteering 1:13:45 intensity: (22 @1) + (6 @2) + (3:33 @3) + (17:20 @4) + (52:24 @5) 10.76 km (6:51 / km) +201m 6:16 / km
ahr:161 max:190

Glen Dye Scottish Champs - great area and course. Kept in control and pretty clean apart from leg 7 navigating to leg 8 and 16 medium downhill leg 1 minute on hesitancy. Up with Dave until ling up hill then he blitzed away by 4 minutes.

Calf survived but starting to feel sore in the evening.

Wednesday May 25, 2022 #

11 AM

Running 1:53:46 intensity: (24:38 @1) + (44:46 @2) + (29:09 @3) + (14:38 @4) + (35 @5) 12.92 km (8:48 / km) +527m 7:19 / km
ahr:115 max:169 shoes: Nike Pegasus Trail

Lovely run into Sintra hills from the accommodation with Dawn. Made it a run by looping back adding more climb. Calf pretty solid.

Tuesday May 24, 2022 #

10 AM

Running 3:00:01 intensity: (15 @0) + (1:59:03 @1) + (50:59 @2) + (8:58 @3) + (46 @4) 17.06 km (10:33 / km) +425m 9:23 / km
ahr:96 max:151 shoes: Nike Pegasus Trail

Run / Walk - from Colaris to the coast. Great views along the beach. Coffee stop half way.

Monday May 23, 2022 #

10 AM

Walk 3:50:11 intensity: (3:18 @0) + (3:08:48 @1) + (35:28 @2) + (2:37 @3) 15.03 km (15:19 / km) +656m 12:34 / km
ahr:88 max:135 shoes: Nike Pegasus Trail

Taking in the Sintra sights - palace and castle. Hilly.
6 PM

Running 52:35 intensity: (1:08 @1) + (5:29 @2) + (28:43 @3) + (17:15 @4) 7.38 km (7:07 / km) +222m 6:12 / km
ahr:132 max:155 shoes: Nike Pegasus Trail

Bonus run down to the Coast from accommodation- longer climb back up than expected.

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