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Training Log: Roger G

In the last 7 days:

activity # timemileskm+m
  Running2 1:44:46 16.25(6:27) 26.15(4:00) 115
  Running Road / Track2 1:41:19 11.63(8:43) 18.72(5:25) 177
  Gym1 1:00:00
  Intervals1 45:09 5.52(8:11) 8.88(5:05) 112
  Running Warm-up2 35:34 2.4(14:50) 3.86(9:13) 14
  Swimming1 17:45 0.5(35:42) 0.8(22:11)
  Total7 6:04:33 36.29 58.4 418
  [1-5]7 6:03:17
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Wednesday Mar 22 #

7 AM

Running Road / Track 31:18 intensity: (51 @1) + (59 @2) + (21:29 @3) + (7:59 @4) 5.62 km (5:34 / km) +13m 5:31 / km
ahr:132 max:155 shoes: Brooks Ghost 8 - 2016

Recovery run

Swimming 17:45 [3] 0.8 km (22:11 / km)

800m time trial - steady
6 PM

Running Warm-up 16:48 intensity: (1:16 @0) + (11:02 @1) + (4:30 @2) 1.39 km (12:07 / km) +7m 11:50 / km
ahr:87 max:112

Attempted intervals at Strathearn- after dynamic stretching right knee pretty sore above knee cap and had to cut session

Tuesday Mar 21 #

7 AM

Running 25:11 [3] 5.01 km (5:02 / km)
shoes: Brooks Ghost 8 - 2016

loosener on the treadmill avoiding the snow
5 PM

Running Road / Track 1:10:01 intensity: (1:21 @1) + (12:58 @2) + (55:03 @3) + (39 @4) 13.1 km (5:21 / km) +164m 5:02 / km
ahr:124 max:141 shoes: Brooks Ghost 9 2017

From Currie up to Harlow and back via Balerno along the Water of Leith after work. Forgotten how nice it is up there. Enjoyed it should do this more often. Legs didn't enjoy it after Sunday.

Monday Mar 20 #

7 AM

Gym 1:00:00 [1]

the norm with a few extra glut options

Sunday Mar 19 #

9 AM

Running Warm-up 18:46 intensity: (27 @1) + (4:50 @2) + (11:32 @3) + (1:57 @4) 2.47 km (7:36 / km) +7m 7:29 / km
ahr:125 max:144

Running 1:19:35 intensity: (4 @1) + (7 @2) + (13 @3) + (3:10 @4) + (1:16:01 @5) 21.14 km (3:46 / km) +115m 3:40 / km
ahr:167 max:177 shoes: Brooks Ghost 9 2017

Alloa half marathon. 10th vet. 46th / 3400

Running under Dawn's number (as they had deleted my entry and failed to provide a new number) so even more aware of the top Ladies on the course. Ran with Jennifer Wetton from Central most the way and managed to pull away up the hill from Menstrie, and then over took Morag Maclarity. Dawn was therefore 3rd Women :)

5km 18.14
10km 36.45
10 miles 60.46

5km 18.14
10km 18.30
15km 19.40
20km 19.09

Happy with 79 a minute quicker than 2011. Tough headwind along hillfoots - looking at splits wind probably worth a minute.

Saturday Mar 18 #

10 AM

Intervals 45:09 intensity: (48 @1) + (1:37 @2) + (10:17 @3) + (21:02 @4) + (11:25 @5) 8.88 km (5:05 / km) +112m 4:47 / km
ahr:146 max:174 shoes: Brooks Ghost 9 2017

6 times 600m on langside, 3 up, 3 down to get some pace in before tomorrow

2.23 4m/k
2.22 3.58
2.22 3.57
2.01 3.23
1.57 3.16
1.55 3.13

decent pace back down the hill

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