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Training Log Archive: Roger G

In the 7 days ending Mar 6, 2014:

activity # timemileskm+m
  Road Biking1 2:16:02 34.02(4:00) 54.75(2:29) 530
  Running3 1:50:44 10.62(10:26) 17.08(6:29) 149
  Running Terrain1 1:15:32 6.5(11:37) 10.47(7:13) 189
  Gym1 1:10:00
  Turbo Trainer2 1:01:24 14.91(4:07) 24.0(2:34)
  Intervals1 52:00 5.59(9:18) 9.0(5:47) 73
  Orienteering1 44:16 4.41(10:03) 7.09(6:15) 47
  Total8 9:09:58 76.05 122.39 988
  [1-5]8 8:57:09

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Thursday Mar 6, 2014 #

6 PM

Running 52:13 [3] 9.12 km (5:44 / km) +101m 5:26 / km
ahr:109 max:152 shoes: Brooks 2013 GTS Blue

lap of Dunblane from the HS. Calf feeling tight so rest tomorrow

Wednesday Mar 5, 2014 #

Event: FVO Night Series Event 9 Tulliallan
 
6 PM

Running 14:58 intensity: (2 @0) + (7 @1) + (35 @2) + (7:21 @3) + (6:53 @4) 2.5 km (5:59 / km) +2m 5:58 / km
ahr:136 max:155 shoes: Ice bugs 2013

Running 2:49 intensity: (1 @0) + (10 @1) + (6 @2) + (27 @3) + (2:05 @4) 0.36 km (7:48 / km) +6m 7:12 / km
ahr:140 max:150 shoes: Inov8 Talon 2012

Orienteering 44:16 intensity: (8:14 @2) + (7:38 @3) + (25:39 @4) + (2:45 @5) 7.09 km (6:15 / km) +47m 6:02 / km
ahr:106 max:163 shoes: Inov8 Talon 2012

Very enjoyable outing in Tulliallan. normal number of mistakes but good head to head with Jon involving him catching me numerous times before I managed to get away at the end.
C • Heart rate 2

Running 15:44 intensity: (11:27 @0) + (3:36 @1) + (41 @2) 2.06 km (7:38 / km) +25m 7:12 / km
ahr:68 max:113 shoes: Inov8 Talon 2012

Tuesday Mar 4, 2014 #

5 PM

Intervals 52:00 intensity: (30:00 @3) + (10:00 @4) + (12:00 @5) 9.0 km (5:47 / km) +73m 5:33 / km
ahr:194 max:249 shoes: Brooks 2013 GTS Blue

Jog around ardoch with map checking things out and then 4 * 1km intervals on the back road to Gleneagles. Pretty steady 3:44, 3:51,3:38, 3:34 making sure calf ok.

Turbo Trainer 31:07 intensity: (1:30 @1) + (7:56 @2) + (21:41 @3) 12.0 km (2:36 / km)
ahr:121 max:135

Monday Mar 3, 2014 #

Gym 1:10:00 [3]

good session of pilates and 2 times 40 seconds plus wee jog after

Sunday Mar 2, 2014 #

9 AM

Running 25:00 [2] 3.04 km (8:13 / km) +15m 8:01 / km
shoes: Brooks Cascadia

Watching Strathearn junior mile time trial - Jamie 2 seconds off under 10 record (held by a FVO Junior! Rhu) - although I timed it quicker. 6:37. Planned to do the 5km race but decided caution was the right option.
10 AM

Running Terrain 1:15:32 intensity: (2:36 @1) + (9:34 @2) + (50:23 @3) + (11:55 @4) + (1:04 @5) 10.47 km (7:13 / km) +189m 6:37 / km
ahr:129 max:187 shoes: Brooks Cascadia

Terrain run back of Braco - nice and sunny but very wet under foot. Felt very sluggish.

Saturday Mar 1, 2014 #

9 AM

Road Biking 2:16:02 intensity: (48 @1) + (3:21 @2) + (1:19:09 @3) + (41:48 @4) + (10:56 @5) 54.75 km (2:29 / km) +530m 2:22 / km
ahr:129 max:239

Road ride. Dropped car at Springkerse and headed over to Alloa to join up with Will. Will setting a good pace especially up from Dollar. Headed round through Glen Deven / Eagles and then back to Braco. Had the option of going to pick the car up but felt like enough for one session.

Friday Feb 28, 2014 #

Note

Sports massage with Janine - calf / legs feeling in good shape
6 PM

Turbo Trainer 30:17 intensity: (1:19 @0) + (5:36 @1) + (5:56 @2) + (17:26 @3) 12.0 km (2:31 / km)
ahr:115 max:138

Felt hard work and not motivated

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