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Training Log Archive: Roger G

In the 7 days ending Oct 13, 2019:

activity # timemileskm+m
  Gym4 2:13:33 1.05(2:06:44) 1.7(1:18:45)
  Running Road / Track2 1:30:43 9.69(9:22) 15.6(5:49) 181
  Running1 1:07:03 6.03(11:07) 9.7(6:55) 179
  Mountain Biking1 58:12 6.92(8:25) 11.13(5:14) 183
  Orienteering1 45:33 5.04(9:02) 8.12(5:37)
  Swimming2 31:49 0.89(35:33) 1.44(22:06)
  Running Warm-up1 4:26 0.3(14:46) 0.48(9:11) 16
  Total9 7:11:19 29.93(14:25) 48.17(8:57) 559
  [1-5]9 6:20:43

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MoTuWeThFrSaSu

Sunday Oct 13, 2019 #

4 PM

Running Road / Track 40:01 intensity: (56 @1) + (1:10 @2) + (14:46 @3) + (22:25 @4) + (44 @5) 7.31 km (5:29 / km) +144m 4:59 / km
ahr:140 max:162 shoes: Ghost 11 Aug 18

Dry all day, so good I waited for the rain later..ran reasonable pace and only slight feeling in glute. Run dynamics suggest weakening after 24 minutes.

Progress!

Running Warm-up 4:26 intensity: (1:18 @2) + (3:02 @3) + (6 @4) 0.48 km (9:11 / km) +16m 7:52 / km
ahr:123 max:141

Saturday Oct 12, 2019 #

3 PM

Mountain Biking 58:12 intensity: (42 @1) + (7:58 @2) + (48:02 @3) + (1:30 @4) 11.13 km (5:14 / km) +183m 4:50 / km
ahr:127 max:150

Friday Oct 11, 2019 #

7 AM

Gym 26:09 intensity: (6:46 @0) + (18:57 @1) + (26 @2) 0.31 km (1:24:21 / km)
ahr:78 max:106

Including each side 40 bird lowers, 30 calf raises. 10 leg twists, 10 squats with 8kg weights

Thursday Oct 10, 2019 #

7 PM

Running Road / Track 50:42 intensity: (13 @0) + (5:49 @1) + (24:37 @2) + (20:03 @3) 8.29 km (6:07 / km) +37m 5:59 / km
ahr:113 max:133 shoes: Ghost 11 2019

Gentle road run - glute good till 35-40 then could feel it. 2 days off running.

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

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