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Training Log: Roger G

In the last 7 days:

activity # timemileskm+m
  Intervals2 2:04:40 14.22(8:46) 22.89(5:27) 198
  Turbo Trainer3 1:30:00 32.68(2:45) 52.6(1:43)
  Running Road / Track2 1:23:30 9.89(8:27) 15.92(5:15) 97
  Running2 1:19:53 8.1(9:52) 13.03(6:08) 674
  Gym1 1:00:00
  Orienteering1 54:16 6.97(7:47) 11.23(4:50) 152
  Running Terrain1 46:49 4.5(10:24) 7.24(6:28) 106
  Running Warm-up2 18:04 1.51(11:58) 2.43(7:26) 28
  Total10 9:17:12 77.88 125.34 1254
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MoTuWeThFrSaSu

Sunday Jan 22 #

11 AM

Running Terrain 46:49 [3] 7.24 km (6:28 / km) +106m 6:01 / km
shoes: Inov8 Roclite

Recovery run. Dropped off at Langslide and then up cutting to the turbines. Very steady to take account of legs and tiredness.

Saturday Jan 21 #

10 AM

Running Warm-up 10:52 [3] 1.4 km (7:44 / km) +24m 7:08 / km
shoes: Integrator 2016

Running 1:03:49 [5] 10.03 km (6:22 / km) +674m 4:46 / km
shoes: Integrator 2016

Devils Burdens

Strathearn team home in a time of 3.07.39. 12th place finish matches last year’s effort but is very encouraging given that 3 of our team had an average age of 16 (and the other 3 averaged 47!).

1. Duthac 28.24 (20th), 2. Will Manners/Roger 62.22 (12th), 3. Ben/Levi 63.29 (30th), 4. Phil M 33.24 (10th)

Very pleased to get a PB of 63.49 verses 66.04 last year - officially 3min 48 quicker with 62.22 which was wrong! Course maybe 30 seconds quicker due to course change.

Gained time through the run up 35 sec at West Lomond, 58 sec up at check point 5, 1 min 25 up at Bishop Hill, 2 min 07 up at White Craigs (this was 30 seconds shorter this year) and 2 min 13 up at Finish

Myself and Will very evenly matched, with very little chat as we were pushing hard all of the way.
1 PM

Running Warm-up 7:12 [3] 1.02 km (7:01 / km) +4m 6:54 / km
shoes: Brooks Ghost 8 - 2016

Orienteering 54:16 [5] 11.23 km (4:50 / km) +152m 4:32 / km
shoes: Brooks Ghost 8 - 2016

Edinburgh urban race - vet 11th. Not 100% clean but not bad, just struggling from the hill race. 3 minutes down.

Thursday Jan 19 #

6 AM

Turbo Trainer 30:00 [4] 18.0 km (1:40 / km)

Average watts 189, left leg 53% right 47%. No idea if that is ok or rubbish.
6 PM

Running Road / Track 51:16 intensity: (21:16 @3) + (30:00 @4) 10.2 km (5:02 / km) +27m 4:58 / km
shoes: Brooks Ghost 8 - 2016

Run from Allan Water to Cambuskennith and back.
Only had time for 55minutes which is just as well as legs really feeling it.

Rest now for weekend.

Wednesday Jan 18 #

7 AM

Turbo Trainer 30:00 [3] 18.0 km (1:40 / km)

Real watt bike. Seems more generous on watts.
Average 190. Left leg more powerful than right. Data overload.
6 PM

Intervals 1:00:30 intensity: (20:30 @3) + (40:00 @5) 10.3 km (5:53 / km)
shoes: Brooks Ghost 8 - 2016

Semi unplanned Strathearn interval session on Astro, as Jamie couldn't make juniors tomorrow.

Quality session 4x2min 2x4min 4x2min
600m 3.21 to 3.24 pace
1.2km 3.30 / 3.26 pace
580m 3.25 to 3.37 pace

Tiring at the end but very pleased with pace, although I can run same pace for 4 min as 2 min.

Speed work ticked for the week.

Tuesday Jan 17 #

12 PM

Intervals 1:04:10 intensity: (34:10 @3) + (30:00 @5) 12.6 km (5:06 / km) +198m 4:43 / km
shoes: Brooks Ghost 8 - 2016

Same session as last week on langside road, 6 times 1km but faster splits.

4.15
5.22
4.22
3.53
3.45
3.24



Monday Jan 16 #

8 AM

Running 16:04 [3] 3.0 km (5:21 / km)
shoes: Brooks Ghost 8 - 2016

Treadmill

Gym 1:00:00 [3]

Worked well pilates

Turbo Trainer 30:00 [3] 16.6 km (1:48 / km)

Average 172 on bike
5 PM

Running Road / Track 32:14 [3] 5.72 km (5:38 / km) +70m 5:19 / km

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