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Training Log Archive: Roger G

In the 7 days ending Oct 11:

activity # timemileskm+m
  Mountain Biking2 3:46:04 34.17(6:37) 54.99(4:07) 885
  Running2 2:13:32 12.24(10:54) 19.7(6:47) 652
  Gym2 1:16:13
  Intervals1 1:04:29 5.26(12:15) 8.47(7:37) 58
  Running Road / Track1 31:39 3.43(9:14) 5.52(5:44) 78
  Total7 8:51:57 55.1 88.68 1673
  [1-5]7 8:19:48

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MoTuWeThFrSaSu

Sunday Oct 11 #

3 PM

Mountain Biking 2:41:47 intensity: (7 @0) + (15:10 @1) + (47:20 @2) + (1:28:05 @3) + (11:05 @4) 37.66 km (4:18 / km) +498m 4:02 / km
ahr:121 max:151

Saturday Oct 10 #

5 PM

Running 56:19 intensity: (1:26 @1) + (12:05 @2) + (35:43 @3) + (7:05 @4) 8.03 km (7:01 / km) +285m 5:57 / km
ahr:127 max:152 shoes: Ghost 12 2020

Lizard point from Cadgwith - lovely still sea and treated to a sunset.

Thursday Oct 8 #

7 PM

Intervals 1:04:29 intensity: (14:18 @1) + (8:53 @2) + (15:53 @3) + (15:09 @4) + (10:16 @5) 8.47 km (7:37 / km) +58m 7:21 / km
ahr:128 max:178 shoes: Ghost 12 2020

Charlton Rd loops - nice reps all downhill then back up at the end. Took it steady to begin with and grew in confidence.

2.36, 2.26, 2.27, 2.24, 2.22, 2.21 (fastest 3.24 m/km) and felt like cruising ;)

Wednesday Oct 7 #

5 PM

Mountain Biking 1:04:17 intensity: (3 @1) + (6:47 @2) + (22:48 @3) + (16:41 @4) + (17:58 @5) 17.33 km (3:43 / km) +387m 3:20 / km
ahr:143 max:178 shoes: Boardman Pro 29er MTB

New path to top of Jerah. Forgotten how hard it is up the Jerah track. Hamstring ok.

Tuesday Oct 6 #

6 PM

Running 1:17:13 intensity: (5 @0) + (47 @1) + (2:13 @2) + (38:41 @3) + (34:35 @4) + (52 @5) 11.67 km (6:37 / km) +367m 5:43 / km
ahr:138 max:163 shoes: Ghost 12 2020

FVO Tuesday run. Nice and steady to be gentle on the hamstring ;)
Good turn out.

Gym 22:08 intensity: (1:21 @0) + (6:21 @1) + (5:56 @2) + (7:24 @3) + (1:06 @4)
ahr:109 max:151

Monday Oct 5 #

7 AM

Running Road / Track 31:39 intensity: (8 @0) + (40 @1) + (7:23 @2) + (21:52 @3) + (1:36 @4) 5.52 km (5:44 / km) +78m 5:22 / km
ahr:125 max:145 shoes: Ghost 11 2019

Morning recovery
6 PM

Gym 54:05 intensity: (30:28 @0) + (22:14 @1) + (1:23 @3)
ahr:68 max:97

A bit of a stretch on the hamstring especially circuits

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