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Training Log: Roger G

In the last 7 days:

activity # timemileskm+m
  Intervals2 2:04:40 14.22(8:46) 22.89(5:27) 198
  Running Terrain1 1:55:18 10.19(11:19) 16.41(7:02) 173
  Turbo Trainer3 1:30:00 32.68(2:45) 52.6(1:43)
  Running Road / Track2 1:23:30 9.89(8:27) 15.92(5:15) 97
  Gym1 1:00:00
  Running1 16:04 1.86(8:37) 3.0(5:21)
  Total8 8:09:32 68.86 110.82 467
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Thursday Jan 19 #

6 AM

Turbo Trainer 30:00 [4] 18.0 km (1:40 / km)

Average watts 189, left leg 53% right 47%. No idea if that is ok or rubbish.
6 PM

Running Road / Track 51:16 intensity: (21:16 @3) + (30:00 @4) 10.2 km (5:02 / km) +27m 4:58 / km
shoes: Brooks Ghost 8 - 2016

Run from Allan Water to Cambuskennith and back.
Only had time for 55minutes which is just as well as legs really feeling it.

Rest now for weekend.

Wednesday Jan 18 #

7 AM

Turbo Trainer 30:00 [3] 18.0 km (1:40 / km)

Real watt bike. Seems more generous on watts.
Average 190. Left leg more powerful than right. Data overload.
6 PM

Intervals 1:00:30 intensity: (20:30 @3) + (40:00 @5) 10.3 km (5:53 / km)
shoes: Brooks Ghost 8 - 2016

Semi unplanned Strathearn interval session on Astro, as Jamie couldn't make juniors tomorrow.

Quality session 4x2min 2x4min 4x2min
600m 3.21 to 3.24 pace
1.2km 3.30 / 3.26 pace
580m 3.25 to 3.37 pace

Tiring at the end but very pleased with pace, although I can run same pace for 4 min as 2 min.

Speed work ticked for the week.

Tuesday Jan 17 #

12 PM

Intervals 1:04:10 intensity: (34:10 @3) + (30:00 @5) 12.6 km (5:06 / km) +198m 4:43 / km
shoes: Brooks Ghost 8 - 2016

Same session as last week on langside road, 6 times 1km but faster splits.

4.15
5.22
4.22
3.53
3.45
3.24



Monday Jan 16 #

8 AM

Running 16:04 [3] 3.0 km (5:21 / km)
shoes: Brooks Ghost 8 - 2016

Treadmill

Gym 1:00:00 [3]

Worked well pilates

Turbo Trainer 30:00 [3] 16.6 km (1:48 / km)

Average 172 on bike
5 PM

Running Road / Track 32:14 [3] 5.72 km (5:38 / km) +70m 5:19 / km

Sunday Jan 15 #

10 AM

Running Terrain 1:55:18 [3] 16.41 km (7:02 / km) +173m 6:41 / km
shoes: Integrator 2016

Newtonmore - glenbanchour and return via the wild cat trail.

Very patchy underfoot from grass / track to tough bog with foot deep standing water / slush and snow. Energy sapping slush around the wild cat trail.

Hip felt very stiff after yesterday's race but loosened after a while. Wasn't expecting such a tough run.

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3+ days ago
Good effort Rog! 4  
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