Training Log Archive: Roger GIn the 7 days ending Mar 19, 2017:
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Sunday Mar 19, 2017 #
9 AM
Running Warm-up 18:46 2.47 km (7:36 / km) +7m 7:29 / km
ahr:125 max:144
Running race 1:19:35 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.
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, 2017 #
10 AM
Intervals 45:09 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
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
Thursday Mar 16, 2017 #
7 AM
Running Road / Track 1:12:21 15.75 km (4:36 / km) +128m 4:25 / km
ahr:145 max:161 shoes: Brooks Ghost 9 2017
After a days rest should have been in good form. Not so and felt terrible for first half and then ground out some more speedy km for the second half.
Doesn't bode well for Alloa half.
Doesn't bode well for Alloa half.
Tuesday Mar 14, 2017 #
7 AM
Running Road / Track 24:43 [3] 4.28 km (5:47 / km) +13m 5:42 / km
shoes: Brooks Ghost 9 2017
Bristol hotel alarm went off at 1.30am. Spent 30 minutes stood outside hotel to 2am. Didn't get back to sleep for a long long time. Morning run therefore curtailed.
3h 15 back from the airport in the evening - not happy! friggin lorry drivers.
3h 15 back from the airport in the evening - not happy! friggin lorry drivers.
Monday Mar 13, 2017 #
8 AM
Swimming 17:32 [3] 0.8 km (21:55 / km)
Quick 800m time trial
Gym 30:00 [1]
Pre work strength and conditioning - Dawn's Pilates routine