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Training Log Archive: Roger G

In the 7 days ending Feb 5, 2020:

activity # timemileskm+m
  Running Road / Track6 6:31:47 46.36(8:27) 74.61(5:15) 650
  Orienteering2 1:51:53 7.22(15:29) 11.62(9:38) 355
  Gym4 1:17:35 0.82(1:35:01) 1.31(59:03)
  Intervals1 1:05:36 7.95(8:15) 12.8(5:08) 55
  Running Warm-up1 50:00
  Total11 11:36:51 62.35 100.34 1060

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Wednesday Feb 5, 2020 #

7 AM

Gym 14:39 [1] 0.01 km (34:52:51 / km)
ahr:73 max:92

Intervals 1:05:36 intensity: (43 @1) + (41 @2) + (27:50 @3) + (34:59 @4) + (1:23 @5) 12.8 km (5:07 / km) +55m 5:01 / km
ahr:143 max:162 shoes: Ghost 11 2019

Missed central last night with work and kitchen stuff, so blatant copy of Jon’s session with a bit less warm-up. Nice to do it in the daylight but did mean I didn’t get into the office until after 9.
C • Hold on.... 2
6 PM

Orienteering 1:01:53 intensity: (1:36 @1) + (1:35 @2) + (17:01 @3) + (31:25 @4) + (10:16 @5) 6.62 km (9:21 / km) +205m 8:05 / km
ahr:145 max:179 shoes: Vj i-roc 2019

Steady after this morning. Binned lots of time on the central control - 3 times! Challenging course.

Just sneaked into 100km 7 days! Been a while.

Tuesday Feb 4, 2020 #

7 AM

Gym 16:03 intensity: (2:59 @1) + (12:19 @2) + (45 @3) 0.06 km (4:18:52 / km)
ahr:104 max:128

Running Road / Track 37:13 intensity: (2:42 @3) + (1:16 @4) + (33:15 @5) 7.03 km (5:18 / km) +73m 5:02 / km
ahr:175 max:190

Monday Feb 3, 2020 #

7 AM

Gym 22:34 intensity: (21:30 @1) + (1:04 @3) 0.13 km (2:54:56 / km)
ahr:65 max:84

Much needed stretch and rolling - stiff but not broken from yesterday
12 PM

Running Road / Track 32:28 intensity: (8:00 @2) + (22:28 @3) + (2:00 @4) 6.08 km (5:21 / km) +19m 5:16 / km
ahr:128 max:158 shoes: Ghost 11 Aug 18

Recovery run. Much better than I expected.
7 PM

Gym 24:19 intensity: (21:21 @1) + (2:47 @2) + (11 @3) 1.12 km (21:47 / km)
ahr:81 max:121

Missed Pilates - glad I did morning session

Sunday Feb 2, 2020 #

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, 2020 #

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, 2020 #

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, 2020 #

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.

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