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Training Log: Roger G

In the last 7 days:

activity # timemileskm+m
  Running Road / Track7 7:43:09 55.99(8:16) 90.1(5:08) 438
  Intervals1 49:17 6.79(7:16) 10.92(4:31)
  Gym1 32:44 0.17(3:14:23) 0.27(2:00:47)
  Total8 9:05:10 62.94(8:40) 101.3(5:23) 438
  [1-5]8 8:54:07
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TuWeThFrSaSuMo

Monday Feb 24 #

7 AM

Gym 32:44 intensity: (11:02 @0) + (21:42 @1) 0.27 km (2:00:47 / km)
ahr:74 max:97

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

Sunday Feb 23 #

5 PM

Running Road / Track 1:08:00 intensity: (10 @1) + (10 @2) + (43:47 @3) + (23:53 @4) 12.13 km (5:36 / km) +199m 5:11 / km
ahr:137 max:158 shoes: Ghost 11 2019

Back to thermals up to gathering stone and around Dunblane

Saturday Feb 22 #

9 AM

Running Road / Track 2:30:03 intensity: (45 @1) + (4:49 @2) + (50:52 @3) + (1:33:14 @4) + (23 @5) 31.02 km (4:50 / km) +84m 4:46 / km
ahr:142 max:161 shoes: Ghost 11 2019

Started at 9 so nice and cool. Combination of routes over last couple of days in Seville.

At the far end of the main canal came across an orienteering event, decent size. Had a little nosy, then kicked off again. Sore Achilles and glutes between 15 and 25 and some slow Km’s. Ate an orange fallen from the many orange trees which was a boost and came back at a decent pace.

Much more work to do as tired by the end.

Friday Feb 21 #

4 PM

Running Road / Track 1:00:49 intensity: (1:33 @1) + (14:11 @2) + (39:39 @3) + (5:26 @4) 11.24 km (5:25 / km) +51m 5:17 / km
ahr:126 max:145 shoes: Ghost 11 2019

Steady recovery run - legs feeling sore from all the concrete. Jamie came along on scooter.

Thursday Feb 20 #

8 AM

Running Road / Track 39:56 intensity: (1 @0) + (50 @1) + (12:18 @2) + (26:47 @3) 7.41 km (5:23 / km) +30m 5:17 / km
ahr:122 max:137

4 PM

Intervals 49:17 intensity: (37 @1) + (3:37 @2) + (10:40 @3) + (27:39 @4) + (6:44 @5) 10.92 km (4:31 / km)
ahr:145 max:167 shoes: Ghost 11 2019

3km warm-up then 8 times 500m fartlek, alternate on off with the aim to be below 4m/km on and 5 m/km off.
Generally well under apart from a couple.

Baking by the end!

Running Road / Track 18:05 intensity: (7 @2) + (16:05 @3) + (1:53 @4) 3.01 km (6:01 / km) +16m 5:51 / km
ahr:134 max:141

Race predictor 81 for half ;)

Wednesday Feb 19 #

4 PM

Running Road / Track 1:25:35 intensity: (27 @1) + (1:14 @2) + (23:14 @3) + (1:00:40 @4) 17.15 km (4:59 / km) +29m 4:57 / km
ahr:142 max:155 shoes: Ghost 11 2019

Seville - in the sunshine and nice and warm. Couple of days rest and traveI knew I’d be stiff, so a steady run. Nice canal path loop picking up the stadium Cartuja used for world athletics champs.

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