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Training Log Archive: Roger G

In the 7 days ending Apr 9, 2017:

activity # timemileskm+m
  Skiing2 8:00:00 43.5(11:02) 70.0(6:51)
  Running Road / Track4 3:09:05 21.58(8:46) 34.73(5:27) 451
  Intervals1 1:12:28 7.22(10:02) 11.62(6:14) 401
  Running2 1:09:34 6.93(10:02) 11.16(6:14) 345
  Gym1 1:00:00
  Swimming1 18:28 0.5(37:09) 0.8(23:05)
  Total8 14:49:35 79.72 128.3 1198
  [1-5]8 14:48:45

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MoTuWeThFrSaSu

Sunday Apr 9, 2017 #

5 PM

Running 39:21 intensity: (24 @1) + (14:38 @2) + (23:50 @3) + (29 @4) 5.95 km (6:37 / km) +305m 5:16 / km
ahr:124 max:140 shoes: Brooks Ghost 9 2017

Extension to yesterdays run. Found a nice little path through a meadow picking up higher track back into the village. Lots of Alpine flowers blooming. Stunning views across Verbier and mountains beyond.

Skiing 4:00:00 [1] 35.0 km (6:51 / km)

9 to 16.00 - Up early with Charlie to allow Cranny to faff.

Just boarding in a hoodie today. Boiling.

Route down into Verbier trashed, so bubble down at the end of the day.

Saturday Apr 8, 2017 #

4 PM

Running Road / Track 34:36 intensity: (4 @0) + (2:50 @1) + (16:33 @2) + (13:35 @3) + (1:34 @4) 4.74 km (7:18 / km) +235m 5:51 / km
ahr:117 max:141 shoes: Brooks Ghost 9 2017

Explore in Verbier - following a track up through forest and back down into the village. Climb feeling tough after boarding.


Loving the warm 15 degrees but felt much warmer in the strong sunshine. Must be record temperatures for April at 16 degrees at 1500m.

Skiing 4:00:00 [3] 35.0 km (6:51 / km)

First day out in Verbier. From the top of Col de Gentianes to Tortin, tried a non piste yellow route, which was a mogul field nightmare. Kept to the pistes after that. Boiling - over 10 degrees even at 3000m.

Very slushy in the evening especially route down into the village. End of season coming very soon.

Thursday Apr 6, 2017 #

7 AM

Running 30:13 intensity: (40 @1) + (7:58 @2) + (21:35 @3) 5.2 km (5:48 / km) +40m 5:35 / km
ahr:123 max:135 shoes: Brooks Ghost 9 2017

SASA provides nice grass edges to their fields around gogarburn so very nice for a recovery run jog

Wednesday Apr 5, 2017 #

7 AM

Running Road / Track 27:01 intensity: (1:21 @1) + (1:02 @2) + (19:45 @3) + (4:38 @4) + (15 @5) 5.17 km (5:14 / km) +34m 5:04 / km
ahr:130 max:161

Swimming 18:28 [3] 0.8 km (23:05 / km)

6 PM

Intervals 1:12:28 intensity: (36 @0) + (6:03 @1) + (13:52 @2) + (34:50 @3) + (8:19 @4) + (8:48 @5) 11.62 km (6:14 / km) +401m 5:19 / km
ahr:129 max:172 shoes: Brooks Ghost 9 2017

8 times 2 minutes hills. Started steady and then the competition kicked in....

Tuesday Apr 4, 2017 #

7 AM

Running Road / Track 1:38:17 intensity: (46 @1) + (1:07 @2) + (1:13:10 @3) + (22:36 @4) + (38 @5) 19.81 km (4:58 / km) +121m 4:49 / km
ahr:137 max:162 shoes: Brooks Ghost 9 2017

Had intended to do 10km over to Commo estate but then thought it would be a good idea to run around the airport. Managed to skirt around a MOD site and eventually get onto the lovely old railway line that runs from queensferry to newbridge.

A bit later than planned into work.

Monday Apr 3, 2017 #

1 PM

Running Road / Track 29:11 intensity: (10 @0) + (1:08 @1) + (8:34 @2) + (12:16 @3) + (7:03 @4) 5.01 km (5:50 / km) +61m 5:29 / km
ahr:127 max:154

6 PM

Gym 1:00:00 [2]

The norm with gg's music

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