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Training Log Archive: Roger G

In the 7 days ending Jan 19:

activity # timemileskm+m
  Running Road / Track5 5:43:23 37.42(9:11) 60.22(5:42) 506
  Gym2 1:23:41 0.99(1:24:17) 1.6(52:22)
  Running Terrain1 1:04:04 4.75(13:29) 7.64(8:23) 174
  Running Warm-up1 12:03 1.27(9:30) 2.04(5:54) 12
  Total8 8:23:11 44.43(11:20) 71.5(7:02) 691
  [1-5]8 8:18:24

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MoTuWeThFrSaSu

Sunday Jan 19 #

10 AM

Running Road / Track 2:22:08 intensity: (11 @1) + (1:59 @2) + (48:09 @3) + (1:28:49 @4) + (3:00 @5) 26.01 km (5:28 / km) +238m 5:14 / km
ahr:141 max:174 shoes: Ghost 11 2019

Repeat of session with Jon from 2017 FVO Activity Day / AGM.

Ran along the canal for 7km and then return and then street o. In 2017 we were training for Stirling marathon later in the year and did 22km. This time happy with 26km.

MapRun worked well - strangely mine much better than Jon’s, taking longer to register, so he had to keep playing catch-up. Made it back with 1 second to spare so nicely judged.

Saturday Jan 18 #

12 PM

Running Terrain 1:04:04 intensity: (1:07 @1) + (17:46 @2) + (28:59 @3) + (14:04 @4) + (2:08 @5) 7.64 km (8:23 / km) +174m 7:32 / km
ahr:129 max:173 shoes: Vj i-roc 2019

Legs sore from the roller yesterday so went for terrain run with Jamie up to the gathering stone and back. Couple of new bits to keep it interesting.

Friday Jan 17 #

7 AM

Gym 30:03 intensity: (26:56 @1) + (2:55 @2) + (12 @3) 0.16 km (3:10:11 / km)
ahr:88 max:128

Stretching and conditioning. Including calf work after tight left calf and sore Achilles
12 PM

Running Road / Track 27:08 intensity: (3 @1) + (22 @2) + (1:04 @3) + (18:21 @4) + (7:18 @5) 5.0 km (5:25 / km) +12m 5:21 / km
ahr:153 max:168 shoes: Brooks Launch 2017

Lunchtime recovery

Thursday Jan 16 #

6 PM

Running Warm-up 12:03 intensity: (16 @1) + (18 @2) + (20 @3) + (2:04 @4) + (9:05 @5) 2.04 km (5:54 / km) +12m 5:44 / km
ahr:165 max:195 shoes: Ghost 11 2019

Warm up jog from the house

Running Road / Track 1:27:40 intensity: (1:34 @2) + (13:42 @3) + (1:12:06 @4) + (18 @5) 15.7 km (5:35 / km) +130m 5:22 / km
ahr:144 max:161 shoes: Ghost 11 2019

Run from uni into Stirling and back via BoA. Steady but wouldn’t want to go faster as HR still a little high than would expect.

Wednesday Jan 15 #

6 PM

Running Road / Track 38:44 intensity: (11 @1) + (5:17 @2) + (18:41 @3) + (14:35 @4) 6.03 km (6:25 / km) +82m 6:01 / km
ahr:133 max:155

Tuesday Jan 14 #

7 PM

Running Road / Track 47:43 intensity: (1:19 @1) + (5:56 @2) + (27:24 @3) + (3:04 @4) + (10:00 @5) 7.48 km (6:23 / km) +43m 6:12 / km
ahr:134 max:181 shoes: Ghost 11 2019

Easy as she goes, in Stirling. Put HR strap on so I could have accurate reading, to check Illness recovery. Had a shock when it was 160 jogging. Load of rubbish as I could tell it was much lower and eventually it started reading correctly below 130.

Monday Jan 13 #

6 PM

Gym 53:38 intensity: (4:47 @0) + (27:03 @1) + (14:10 @2) + (4:22 @3) + (2:55 @4) + (21 @5) 1.44 km (37:15 / km)
ahr:96 max:169 shoes: Ghost 11 2019

Just Pilates - taking it easy.

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