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Training Log Archive: Roger G

In the 7 days ending Nov 8:

activity # timemileskm+m
  Running3 2:29:35 15.39(9:43) 24.76(6:02) 493
  Running Road / Track3 1:49:17 12.62(8:40) 20.3(5:23) 254
  Mountain Biking1 1:39:23 14.8(6:43) 23.82(4:10) 509
  Running Terrain1 1:23:41 6.7(12:29) 10.78(7:46) 456
  Gym1 52:25
  Road Biking1 24:32 7.54(3:15) 12.13(2:01) 77
  Total9 8:38:53 57.04 91.8 1789
  [1-5]9 8:30:57

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MoTuWeThFrSaSu

Sunday Nov 8 #

12 PM

Mountain Biking 1:39:23 intensity: (7:03 @1) + (37:54 @2) + (50:23 @3) + (4:03 @4) 23.82 km (4:10 / km) +509m 3:46 / km
ahr:119 max:147 shoes: Boardman Pro 29er MTB

Enough gear to just about keep warm on wet ride up Jerah from the reservoir. Not been that way and now know why - quite a bit of walking in the mud.
4 PM

Running Road / Track 30:18 intensity: (20 @1) + (28 @2) + (1:50 @3) + (26:15 @4) + (1:25 @5) 6.31 km (4:48 / km) +30m 4:42 / km
ahr:150 max:164 shoes: Ghost 12 2020

Sainsbury’s run. Thought I’d see if sub 5m/k still possible. Ok but far more effort than it should have been.

Saturday Nov 7 #

10 AM

Running Terrain 1:23:41 intensity: (17 @1) + (3:42 @2) + (31:29 @3) + (41:09 @4) + (7:04 @5) 10.78 km (7:46 / km) +456m 6:24 / km
ahr:141 max:169 shoes: Vj i-roc 2019

Blairdenon inversion - boiling. Working hard, PR up the Jerah climb and then over 30 seconds down on Blairdenon climb. Pleased to run it all given current fitness levels. Failed route back to miss Sheriffmuir rd.

Friday Nov 6 #

6 PM

Running Road / Track 50:12 intensity: (22 @1) + (4:10 @2) + (31:02 @3) + (14:38 @4) 8.86 km (5:40 / km) +153m 5:13 / km
ahr:133 max:150 shoes: Ghost 12 2020

Sheriffmuir and wavy oak path, in a pea soup of a night.

Thursday Nov 5 #

1 PM

Road Biking 24:32 intensity: (1:18 @1) + (5:18 @2) + (13:52 @3) + (4:04 @4) 12.13 km (2:01 / km) +77m 1:58 / km
ahr:127 max:148 shoes: Focus v2

Wind assisted ride to pick the car up from Braco
7 PM

Running 1:03:26 intensity: (1:40 @1) + (6:30 @2) + (34:47 @3) + (20:29 @4) 10.01 km (6:20 / km) +208m 5:44 / km
ahr:132 max:157 shoes: Ghost 12 2020

Nice dry run from the uni - Hermitage Woods across to Mine woods and back. No problem with my hamstring but left hip pretty sore.

Wednesday Nov 4 #

8 AM

Running 43:22 intensity: (6 @0) + (1:18 @1) + (8:03 @2) + (24:09 @3) + (4:35 @4) + (5:11 @5) 7.24 km (5:59 / km) +133m 5:29 / km
ahr:130 max:166 shoes: Ghost 11 2019

Morning outing down Glen road and golf course climb. Medium effort on the climb 36 sec down on record

Tuesday Nov 3 #

12 PM

Running 42:47 intensity: (5 @0) + (51 @1) + (2:10 @2) + (27:29 @3) + (10:19 @4) + (1:53 @5) 7.51 km (5:42 / km) +152m 5:11 / km
ahr:134 max:162 shoes: Ghost 12 2020

New path loop - 9th effort on the wavy oak climb

Monday Nov 2 #

5 PM

Running Road / Track 28:47 intensity: (1:02 @1) + (9:48 @2) + (10:03 @3) + (7:54 @4) 5.14 km (5:36 / km) +71m 5:15 / km
ahr:127 max:153 shoes: Ghost 11 2019

Pre Pilates run

Gym 52:25 intensity: (7:45 @0) + (41:21 @1) + (3:19 @2)
ahr:80 max:118

FVO pilates

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