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Training Log Archive: Roger G

In the 7 days ending Oct 9, 2019:

activity # timemileskm+m
  Gym4 2:07:30 0.93(2:17:10) 1.5(1:25:14)
  Mountain Biking1 1:41:18 20.6(4:55) 33.15(3:03) 216
  Orienteering2 1:17:15 8.97(8:37) 14.44(5:21)
  Running1 1:07:03 6.03(11:07) 9.7(6:55) 179
  Swimming3 52:49 1.43(36:57) 2.3(22:58)
  Running Road / Track1 47:29 4.5(10:33) 7.25(6:33) 133
  Total9 7:53:24 42.46(11:09) 68.34(6:56) 528
  [1-5]9 7:07:52

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ThFrSaSuMoTuWe

Wednesday Oct 9, 2019 #

7 AM

Gym 19:48 intensity: (1:01 @0) + (16:24 @1) + (2:23 @2) 0.13 km (2:37:09 / km)
ahr:87 max:119

30 bird lifts and 15 calf

Swimming 13:38 [3] 0.6 km (22:43 / km)

C • Route 1
6 PM

Running 1:07:03 intensity: (14 @1) + (4:10 @2) + (35:21 @3) + (24:40 @4) + (2:38 @5) 9.7 km (6:55 / km) +179m 6:20 / km
ahr:137 max:170 shoes: Vj i-roc 2019

Young guns and old codgers - Jamie C and Sam for the youth, Jase and Jon oldies. Trails out back.
C • Nice try 5

Tuesday Oct 8, 2019 #

6 PM

Orienteering 45:33 intensity: (1:50 @1) + (1:05 @2) + (2:53 @3) + (36:46 @4) + (2:59 @5) 8.12 km (5:37 / km)
ahr:147 max:168 shoes: Ghost 11 2019

Grangemouth - Jon and Mark training with Kirsten. Relay then 2 sprintervals. Tricky in the dark later on. Mark managed to smack into a fence full in - ouch

Monday Oct 7, 2019 #

7 AM

Gym 25:56 intensity: (14:21 @0) + (8:08 @1) + (36 @2) + (2:51 @3) 0.19 km (2:14:22 / km)
ahr:65 max:107

Swimming 18:11 [3] 0.84 km (21:39 / km)

6 PM

Gym 1:01:40 intensity: (28:15 @0) + (26:07 @1) + (5:37 @2) + (1:41 @3) 1.07 km (57:48 / km)
ahr:75 max:130

Sunday Oct 6, 2019 #

4 PM

Mountain Biking 1:41:18 intensity: (30 @0) + (7:40 @1) + (50:59 @2) + (41:55 @3) + (14 @4) 33.15 km (3:03 / km) +216m 2:58 / km
ahr:116 max:140 shoes: Boardman Pro 29er MTB

DIY completed for the day and rain stopped, so mtb route to Doune and then headed into Stirling. Picked up road south of safari park, interested to see what it’s like after Jon and Ross have used a number of times for marathon training. It’s very flat and decent for a pace session.

Saturday Oct 5, 2019 #

2 PM

Orienteering 31:42 intensity: (7 @2) + (1:35 @3) + (11:11 @4) + (18:49 @5) 6.32 km (5:01 / km)
ahr:159 max:178 shoes: Vj i-roc 2019

Kelpies. Running steady. lots of feedback about 10 being wrong place so took me a little longer to spread search for 12 before spotting it under a tree, a bit off where it should have been.

Good to have new area ;)
C • #12 2

Friday Oct 4, 2019 #

7 AM

Gym 20:06 intensity: (1:25 @0) + (18:29 @1) + (12 @2) 0.11 km (3:02:44 / km)
ahr:80 max:105

20 pigeon stretches each side

Swimming 21:00 [3] 0.86 km (24:25 / km)

Thursday Oct 3, 2019 #

6 PM

Running Road / Track 47:29 intensity: (19 @1) + (6:15 @2) + (20:58 @3) + (15:49 @4) + (4:08 @5) 7.25 km (6:33 / km) +133m 6:00 / km
ahr:137 max:171 shoes: Ghost 11 2019

Kippenrait Glen - after 30 a little sore. Have to be build up gradually

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