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Training Log Archive: Roger G

In the 7 days ending Sep 29, 2014:

activity # timemileskm+m
  Running Road / Track4 5:24:17 37.99(8:32) 61.14(5:18) 531
  Running6 2:29:34 16.64(8:59) 26.77(5:35) 320
  Orienteering2 1:12:07 8.23(8:46) 13.25(5:27) 275
  Intervals1 56:59 7.13(8:00) 11.47(4:58) 125
  Total10 10:02:57 69.99(8:37) 112.63(5:21) 1251
  [1-5]10 10:02:20

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Monday Sep 29, 2014 #

1 PM

Running Road / Track 39:48 intensity: (1 @0) + (25 @1) + (3:36 @2) + (33:54 @3) + (1:52 @4) 8.01 km (4:58 / km) +29m 4:53 / km
ahr:131 max:144 shoes: Brooks 2014 Adrenaline

very sunny and hot lunchtime run - all I had was a thermal so had to subject the canal walkers to more flesh than they were expecting.

Running 3:15 intensity: (2:10 @1) + (56 @2) + (9 @3) 0.24 km (13:22 / km) +2m 12:51 / km
ahr:99 max:134 shoes: Brooks 2014 Adrenaline

Sunday Sep 28, 2014 #

11 AM

Running Road / Track 3:06:13 intensity: (38 @1) + (8:07 @2) + (2:27:15 @3) + (30:13 @4) 34.01 km (5:29 / km) +295m 5:15 / km
ahr:133 max:153 shoes: Brooks Ghost 2014

Last easy chance for long run before marathon so ditched the SOL to do a long run with Jon. From Alvie to Feshiebridge, through Inshriach to Loch an Eileen and then down to Coylumbridge and back via the back road to Feshie bridge.

Tough back from Kincraig to the event at Alvie with a couple of steep climbs. Fairly steady after yesterdays and the weeks efforts. Felt tired at the end but a little in the tank if needed.

Pleased to make 3 hours and 34km considering lots of off road running.
C • Awesome route! 2

Saturday Sep 27, 2014 #

Event: BASOC WOLF Urban Sprint Race - incorporating bto SOUL8 / First Bite / Compa
 
11 AM

Orienteering 57:08 intensity: (11 @0) + (2:58 @1) + (2:57 @2) + (10:45 @3) + (5:19 @4) + (34:58 @5) 9.7 km (5:53 / km) +217m 5:18 / km
ahr:153 max:179 shoes: Integrator

Decent warm-up of 3km. Pushed fairly hard and pretty clean through first hilly section apart from 20 seconds at #1. Lost 20 at #8. Clean for rest.

Pleased to make 7th just behind Nick and 4 seconds in front of Will!
12 PM

Running 18:44 intensity: (19 @1) + (5:45 @2) + (12:22 @3) + (18 @4) 2.96 km (6:20 / km) +40m 5:56 / km
ahr:121 max:141 shoes: Brooks 2014 Adrenaline

3 PM

Running 8:46 intensity: (3:31 @1) + (2:09 @2) + (1:40 @3) + (1:26 @4) 0.85 km (10:19 / km) +12m 9:38 / km
ahr:113 max:149 shoes: Brooks Cascadia

Orienteering 14:59 intensity: (7 @1) + (9 @2) + (14 @3) + (55 @4) + (13:34 @5) 3.55 km (4:14 / km) +58m 3:54 / km
ahr:168 max:182 shoes: Brooks Cascadia

Kingussie sprint - clean run and got going after heavy legged start. Enough to take the victory in the event and SOUL series from Jon H and Dave R
5 PM

Running 55:51 intensity: (9 @1) + (42 @2) + (32:32 @3) + (22:28 @4) 9.75 km (5:44 / km) +182m 5:14 / km
ahr:137 max:150 shoes: Brooks Cascadia

warm down run on back route to Newtonmore from Kingussie via Loch Gynack with Jon

Friday Sep 26, 2014 #

7 AM

Running Road / Track 39:08 intensity: (18 @1) + (41 @2) + (24:09 @3) + (14:00 @4) 7.12 km (5:30 / km) +72m 5:14 / km
ahr:136 max:151 shoes: Brooks 2014 Adrenaline

Thursday Sep 25, 2014 #

6 PM

Running 1:18 intensity: (17 @1) + (1:01 @2) 0.23 km (5:39 / km)
ahr:106 max:115 shoes: Brooks 2014 Adrenaline

Intervals 56:59 intensity: (25 @0) + (1:47 @1) + (6:17 @2) + (18:24 @3) + (13:40 @4) + (16:26 @5) 11.47 km (4:58 / km) +125m 4:43 / km
ahr:141 max:173 shoes: Brooks 2014 Adrenaline


Tried hard but really struggled with this interval session on route out to Doune and back.

Putting down to tiredness but not great pace considering it was supposed to be at 10 km race pace (37.10)

5 * 5 minute with 1:30 rest

3:46 pace 1.32k
3:46 1.32k
3:43 1.35k
3:43 1.35k
3:47 1.32k

Wednesday Sep 24, 2014 #

6 PM

Running Road / Track 59:08 intensity: (19 @1) + (4:06 @2) + (36:02 @3) + (18:41 @4) 12.01 km (4:55 / km) +135m 4:40 / km
ahr:135 max:146 shoes: Brooks 2014 Adrenaline

After retirement gathering in gogar pub including mini steak pies and chicken skewers (couldn't resist) thought I'd better get out. Run from Norton house to canal. There and back run, felt good.

Tuesday Sep 23, 2014 #

7 AM

Running 1:01:40 intensity: (9 @1) + (57 @2) + (23:40 @3) + (36:09 @4) + (45 @5) 12.74 km (4:50 / km) +84m 4:41 / km
ahr:143 max:161 shoes: Brooks 2014 Adrenaline

Pre work run - old time trial route to HW. After steady 5km picked up the pace to steady threshold for 30 minutes around Riccaton and improved pace down the road to Gogar.

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