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Training Log Archive: Roger G

In the 7 days ending Mar 1:

activity # timemileskm+m
  Running Road / Track5 7:04:45 50.87(8:21) 81.87(5:11) 977
  Gym3 2:12:26 1.49(1:28:44) 2.4(55:08)
  Intervals1 1:00:21 5.01(12:02) 8.07(7:29) 246
  Running Warm-up1 6:00 0.62(9:39) 1.0(6:00)
  Total9 10:23:32 58.0(10:45) 93.34(6:41) 1223
  [1-5]9 10:23:30

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MoTuWeThFrSaSu

Sunday Mar 1 #

11 AM

Running Road / Track 3:04:23 intensity: (10 @1) + (8:11 @2) + (1:30:17 @3) + (1:25:45 @4) 33.55 km (5:30 / km) +529m 5:06 / km
ahr:137 max:157 shoes: Ghost 11 2019

Repeat of a run training for Stirling marathon, this time with Jon. From Callander to Finglas Reservoir along the very hilly northern path and back round the south of Venachar.

Great scenery, really grim rain, that didn’t stop. Soaked and pretty cold at the end even with lots of effort.
Relatively slow pace, but excusable given wet windy conditions and climb and great to get over 3 hours and hip holding out well.

Saturday Feb 29 #

8 AM

Running Road / Track 35:17 intensity: (2 @0) + (36 @1) + (3:48 @2) + (20:56 @3) + (9:55 @4) 6.73 km (5:15 / km) +37m 5:06 / km
ahr:132 max:149 shoes: Ghost 11 2019

Run down to park run - felt terrible, dead legs and sore Achilles

Running Road / Track race 19:09 intensity: (10 @4) + (18:59 @5) 5.0 km (3:50 / km) +20m 3:45 / km
ahr:165 max:178 shoes: Ghost 11 2019

Stirling Park Run - Given feeling terrible on way down, no surprise slow. 2nd today and should have been up with leader.

Lots of rain last night, with sections of standing water.

Running Road / Track 41:01 intensity: (1:11 @2) + (39:30 @3) + (20 @4) 6.79 km (6:02 / km) +117m 5:34 / km
ahr:130 max:142 shoes: Ghost 11 2019

Tired on way back

Thursday Feb 27 #

7 AM

Running Road / Track 30:57 intensity: (27 @1) + (31 @2) + (19:10 @3) + (10:49 @4) 5.64 km (5:29 / km) +12m 5:26 / km
ahr:139 max:158 shoes: Ghost 11 2019

Pre work recovery- felt much better after
7 PM

Running Road / Track 1:13:17 intensity: (32 @1) + (59 @2) + (4:45 @3) + (58:29 @4) + (8:32 @5) 16.01 km (4:35 / km) +234m 4:16 / km
ahr:151 max:176 shoes: Ghost 11 2019

Pb for this route, but only just. Decent pace for once.

Running Warm-up 6:00 [3] 1.0 km (6:00 / km)
shoes: Ghost 11 2019

Wednesday Feb 26 #

7 AM

Gym 22:31 [1] 0.2 km (1:51:28 / km)
ahr:73 max:114

Tuesday Feb 25 #

7 PM

Intervals 1:00:21 intensity: (2:00 @1) + (15:00 @2) + (24:03 @3) + (9:34 @4) + (9:44 @5) 8.07 km (7:29 / km) +246m 6:29 / km
ahr:133 max:181 shoes: Ghost 11 2019

Hills - Ballengeich - 1.09’s
Feeling the ton in the legs. Jamie’s group at the uni, so he joined the adults. Beat me easily on the first 5 but got him on the 6th and he was told to skip the 7th.

Monday Feb 24 #

7 AM

Gym 32:44 [1] 0.27 km (2:00:47 / km)
ahr:74 max:97

Stretching and weights
12 PM

Running Road / Track 40:41 intensity: (19 @1) + (4 @2) + (12:39 @3) + (26:54 @4) + (45 @5) 8.15 km (5:00 / km) +29m 4:54 / km
ahr:143 max:168 shoes: Ghost 11 2019

Recovery run with Martin
6 PM

Gym 1:17:11 [1] 1.93 km (40:01 / km)
ahr:84 max:155 shoes: Brooks Launch 2017

Jog down to Pilates. Lazy session - struggling to have energy

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