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Training Log Archive: Roger G

In the 7 days ending Feb 2:

activity # timemileskm+m
  Running Road / Track6 6:12:11 44.35(8:24) 71.37(5:13) 585
  Gym2 1:35:43 1.87(51:16) 3.01(31:51)
  Intervals1 57:22 6.11(9:23) 9.84(5:50)
  Running Warm-up1 50:00
  Orienteering1 50:00 3.11(16:06) 5.0(10:00) 150
  Total9 10:25:16 55.43 89.21 735
  [1-5]9 10:04:23

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MoTuWeThFrSaSu

Sunday Feb 2 #

12 PM

Running Road / Track 2:33:45 intensity: (24 @1) + (45 @2) + (39:04 @3) + (1:49:38 @4) + (3:54 @5) 30.09 km (5:07 / km) +304m 4:52 / km
ahr:144 max:172 shoes: Ghost 11 2019

Long run from Gargunnock out past Kippen with Jon. Great route and would have lovely views on a nicer day.
Both glutes / Si tight from the start, but it was the left hip flexor that started to complain significantly after 15km.
Kept going and softer surface later on meant I made it to the end.

Need to do lots of work on left leg.

Saturday Feb 1 #

5 PM

Orienteering 50:00 [3] 5.0 km (10:00 / km) +150m 8:42 / km
shoes: Vj i-roc 2019

Shadowing at Glen Nant

Running Road / Track 36:08 intensity: (32 @1) + (1:59 @2) + (24:53 @3) + (8:44 @4) 6.18 km (5:51 / km) +59m 5:35 / km
ahr:134 max:148

10 PM

Running Warm-up 50:00 [3]

Friday Jan 31 #

5 PM

Running Road / Track 34:01 intensity: (39 @1) + (6:23 @2) + (24:58 @3) + (2:01 @4) 5.21 km (6:32 / km) +83m 6:03 / km
ahr:126 max:143

Thursday Jan 30 #

7 PM

Running Road / Track 1:38:12 intensity: (29 @1) + (31 @2) + (11:39 @3) + (1:18:30 @4) + (7:03 @5) 20.02 km (4:54 / km) +113m 4:46 / km
ahr:149 max:175 shoes: Ghost 11 2019

Meant to join central after 7km but they had gone further up into boa. Sore si joint, glutes after 80min - all standard though.

Tuesday Jan 28 #

7 PM

Running Road / Track 10:32 intensity: (2 @0) + (58 @1) + (1:08 @2) + (1:13 @3) + (2:58 @4) + (4:13 @5) 1.87 km (5:38 / km)
ahr:142 max:170 shoes: Ghost 11 2019

Intervals 57:22 intensity: (30 @1) + (11:44 @2) + (26:11 @3) + (4:34 @4) + (14:23 @5) 9.84 km (5:50 / km)
ahr:136 max:178 shoes: Ghost 11 2019

3 times 1 mile. A bit slower than October.

6.18
6.06
6.11

Monday Jan 27 #

7 AM

Gym 25:04 intensity: (10:08 @0) + (14:56 @1) 0.16 km (2:40:41 / km)
ahr:74 max:99

12 PM

Running Road / Track 39:33 intensity: (16:19 @3) + (19:40 @4) + (3:34 @5) 8.0 km (4:56 / km) +26m 4:52 / km
ahr:146 max:169 shoes: Ghost 11 2019

With Martin from work - who is doing Paris marathon in hopefully sub 3. So not a bad person to do a recovery run with.
6 PM

Gym 1:10:39 intensity: (10:43 @0) + (39:46 @1) + (6:44 @2) + (13:17 @3) + (9 @4) 2.85 km (24:48 / km)
ahr:92 max:142

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