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Training Log Archive: Roger G

In the 7 days ending Jan 26:

activity # timemileskm+m
  Running Terrain1 3:49:48 17.62(13:03) 28.35(8:06) 1158
  Running Road / Track1 1:30:04 11.19(8:03) 18.01(5:00) 196
  Gym1 1:27:59 3.11(28:17) 5.01(17:35)
  Intervals1 1:16:34 6.87(11:09) 11.06(6:56) 243
  Running1 1:06:33 5.78(11:31) 9.31(7:09) 314
  Orienteering1 43:26 4.02(10:48) 6.47(6:43) 124
  Running Warm-up1 24:12 2.48(9:45) 4.0(6:03) 30
  Total6 10:18:36 51.07(12:07) 82.19(7:32) 2064
  [1-5]6 10:18:05

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MoTuWeThFrSaSu

Sunday Jan 26 #

10 AM

Running 1:06:33 intensity: (6 @0) + (14 @1) + (5:52 @2) + (35:51 @3) + (24:19 @4) + (11 @5) 9.31 km (7:09 / km) +314m 6:07 / km
ahr:134 max:161 shoes: Vj i-roc 2019

Run around Loughrigg with Fraser, Jon, Ray, Marcus and early on Chris, Ross and Will.

Legs struggling on the hills. Chucking it down.

Saturday Jan 25 #

9 AM

Running Terrain 3:49:48 intensity: (50 @1) + (13:58 @2) + (1:40:00 @3) + (1:46:52 @4) + (8:08 @5) 28.35 km (8:06 / km) +1158m 6:44 / km
ahr:139 max:168 shoes: Vj i-roc 2019

Jason’s 50th. Good mix of running, beer and chat.

Thursday Jan 23 #

7 PM

Running Road / Track 1:30:04 intensity: (2 @1) + (14 @2) + (4:17 @3) + (1:14:36 @4) + (10:55 @5) 18.01 km (5:00 / km) +196m 4:45 / km
ahr:151 max:196 shoes: Ghost 11 2019

Up past Kilbride to the end and back via the High School. Running fairly hard at the end to make it 5m/k for the run.

Wednesday Jan 22 #

6 PM

Running Warm-up 11:07 intensity: (4:05 @3) + (7:02 @4) 1.82 km (6:06 / km)
ahr:142 max:153 shoes: Vj i-roc 2019

Orienteering 43:26 intensity: (29 @2) + (9:23 @3) + (20:54 @4) + (12:40 @5) 6.47 km (6:43 / km) +124m 6:08 / km
ahr:150 max:184 shoes: Vj i-roc 2019

Running Warm-up 13:05 intensity: (3 @2) + (14 @3) + (9:14 @4) + (3:34 @5) 2.17 km (6:01 / km) +30m 5:38 / km
ahr:157 max:170 shoes: Vj i-roc 2019

Tuesday Jan 21 #

7 PM

Intervals 1:16:34 intensity: (3:35 @1) + (18:04 @2) + (28:38 @3) + (19:37 @4) + (6:40 @5) 11.06 km (6:56 / km) +243m 6:14 / km
ahr:132 max:177 shoes: Ghost 11 2019

Central hills. Initially legs felt great on warm up, but became pretty heavy on the hills.

taking it easier than last time, 4/ 5 seconds slower (apart from last one) than last session.

Good chat with Hazel on return to high school.

Monday Jan 20 #

6 PM

Gym 1:27:59 intensity: (25 @0) + (43:58 @1) + (14:06 @2) + (11:14 @3) + (17:03 @4) + (1:13 @5) 5.01 km (17:35 / km)
ahr:108 max:167

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