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Training Log Archive: Roger G

In the 7 days ending Feb 16:

activity # timemileskm+m
  Running Road / Track3 2:34:37 18.65(8:17) 30.01(5:09) 188
  Gym3 2:00:25 1.05(1:54:52) 1.69(1:11:23)
  Orienteering2 1:49:41 10.42(10:32) 16.76(6:33) 189
  Intervals1 1:07:32 7.46(9:03) 12.0(5:38)
  Running Warm-up2 11:38 0.89(13:04) 1.43(8:07) 14
  Total8 7:43:53 38.46(12:04) 61.89(7:30) 391
  [1-5]8 7:07:40

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MoTuWeThFrSaSu

Sunday Feb 16 #

11 AM

Running Road / Track 42:06 intensity: (10 @1) + (59 @2) + (1:27 @3) + (22:14 @4) + (17:16 @5) 7.18 km (5:52 / km) +81m 5:33 / km
ahr:156 max:178 shoes: Ghost 11 2019

Warm-up / run before the SOL at Darnaway

Orienteering 1:07:31 intensity: (8 @1) + (1:59 @2) + (6:09 @3) + (42:54 @4) + (16:21 @5) 8.85 km (7:38 / km) +178m 6:56 / km
ahr:152 max:172 shoes: NNII 2019

SOL - Darnaway Brown 6th, with 18 way out in front. Feeling tired so had to trundle round. Clean enough. Terrain pretty tough in places with lots of brashings.

Running Road / Track 7:32 intensity: (9 @2) + (6 @3) + (2:08 @4) + (5:09 @5) 1.12 km (6:45 / km)
ahr:162 max:181 shoes: Ghost 11 2019

Feeling broken so sacked plans for a decent run

Saturday Feb 15 #

6 PM

Running Warm-up 7:34 intensity: (36 @2) + (4:19 @3) + (2:39 @4) 0.97 km (7:49 / km) +2m 7:45 / km
ahr:134 max:155

Orienteering 42:10 intensity: (17 @1) + (5 @2) + (49 @3) + (28:45 @4) + (12:14 @5) 7.91 km (5:20 / km) +11m 5:18 / km
ahr:154 max:169 shoes: NNII 2019

SNC - men’s vets - 1st Findhorn. Not great prep spending 4 hrs at the roadside having broken down ;(. Jamie rescued by Mark and I managed to get recovery lorry to give me a lift to Findhorn, with the car ended up in Inverness.

So 1 min spare before start shut. Straight into a bit of urban to start which was fun and then into lovely dunes, even more fun.

Past Ben C at the first caravan control and he caught me with back at the next. We ran the whole thing less than a minute apart and had no idea.

Thursday Feb 13 #

6 PM

Running Road / Track 1:13:01 intensity: (19 @1) + (7 @2) + (1:58 @3) + (57:57 @4) + (12:40 @5) 16.01 km (4:34 / km) +80m 4:27 / km
ahr:153 max:168 shoes: Ghost 11 2019

Threshold run for 10 miles. Felt hard work, but at least below 4.30 pace after 5km. Long way to go still.

Running Warm-up 4:04 intensity: (2 @1) + (1:51 @2) + (1:52 @3) + (19 @4) 0.46 km (8:46 / km) +12m 7:45 / km
ahr:120 max:143

Wednesday Feb 12 #

7 AM

Gym 36:24 intensity: (10:07 @0) + (25:28 @1) + (49 @2) 0.21 km (2:50:54 / km)
ahr:77 max:108

Tuesday Feb 11 #

7 PM

Intervals 1:07:32 intensity: (3:51 @1) + (14:12 @2) + (29:39 @3) + (7:20 @4) + (12:30 @5) 12.0 km (5:38 / km)
ahr:132 max:174 shoes: Ghost 11 2019

3 times 1 mile central reps
Windy conditions - well judged session on pace.

6.12 3.42
6.04 3.39
6.03 3.39

A bit faster than 2 weeks ago.


Monday Feb 10 #

7 AM

Gym 33:23 intensity: (8:42 @0) + (22:46 @1) + (1:55 @2) 0.16 km (3:26:04 / km)
ahr:77 max:110

12 PM

Running Road / Track 31:58 intensity: (5 @1) + (9 @2) + (4:39 @3) + (25:20 @4) + (1:45 @5) 5.71 km (5:36 / km) +27m 5:28 / km
ahr:149 max:167 shoes: Ghost 11 2019

Recovery run with Martin from work - failing to avoid snow showers
6 PM

Gym 50:38 intensity: (17:24 @0) + (21:33 @1) + (8:42 @2) + (2:40 @3) + (19 @4) 1.31 km (38:36 / km)
ahr:81 max:148 shoes: Ghost 11 Aug 18

Pilates and circuits - 40:30 sec, massive turn out

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