Training Log Archive: Roger GIn the 28 days ending Feb 28, 2010:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||||||||||||||||||||||
Sunday Feb 28, 2010 #
Gym 30:00 [1]
snow clearing
9 AM
Running Terrain 1:17:00 [3] 7.41 km (10:23 / km)
ahr:129 max:148
Run out the back of Newtonmore. Running through snow drifts and knee high heather - quality strength training
Saturday Feb 27, 2010 #
12 PM
Gym 1:15:00 [2]
Slochd near Carrbridge- Cross Country Skiing with Family - cool
5 PM
Running Terrain 40:00 [3]
ahr:131 max:162
run out the back of Netwonmore in lots of snow
Friday Feb 26, 2010 #
Gym 30:00 [1]
snow clearing
Thursday Feb 25, 2010 #
12 PM
Gym 1:00:00 [1]
snow clearance
Wednesday Feb 24, 2010 #
Running 28:00 [3] 4.5 km (6:13 / km)
ahr:134
run in snow at the back of Braco
6 PM
Orienteering 54:00 [5]
ahr:149 max:179
Cracking race in Barr wood - managed to do extra 3 controls through an extra loop - doh
Running 27:00 [3]
warmup
Tuesday Feb 23, 2010 #
6 PM
Intervals 24:00 [5]
ahr:134 max:175
0.88 161
0.83 166
0.86 170
0.87 175
0.85 173
0.85 175
I have a new toy, with HR. 6 by 3 minutes with minute rests.
Lost Garmin for 7 months. The day after buying a new one, found the old one under desk at work - unbelievable!
0.83 166
0.86 170
0.87 175
0.85 173
0.85 175
I have a new toy, with HR. 6 by 3 minutes with minute rests.
Lost Garmin for 7 months. The day after buying a new one, found the old one under desk at work - unbelievable!
Running 35:00 [2]
drills warm up and down
Monday Feb 22, 2010 #
Note
much needed rest day - bit of stretching before bed
Sunday Feb 21, 2010 #
Event: ESOC SoSOL Newtyle Hill
12 PM
Running 20:00 [2]
warmup and down
Orienteering 1:14:00 [4]
Tough terrain - a few mistakes but nothing too drastic - running much slower than would hope, feeling the effects of last 10 days training
left achilles pretty sore - especially on rutted icy ground
calf felt great - no probs
left achilles pretty sore - especially on rutted icy ground
calf felt great - no probs
Saturday Feb 20, 2010 #
12 PM
Walk 2:20:00 [1]
Hill Walk up the back of Glenmore Lodge - one of the most stunning days - very cold and snowy
Orienteering 40:00 [4]
5km o-training on Loch Vaar - lots of snow so tough to keep going
Friday Feb 19, 2010 #
12 PM
Running 50:00 [3]
planned to rest but such a nice day. Decided on a recovery run out the back of Braco. partly in terrain. had to walk one hill feeling the effects of last night
Calf ok / achilles a bit sore
Calf ok / achilles a bit sore
Thursday Feb 18, 2010 #
7 AM
Cross Trainer 30:00 [3]
Moderate pre Physio session on the cross trainer. 700 cals for the session.
6 PM
Running 33:00 [3]
First hills this year and hopefully not the last! Good warm up and down.
Intervals 38:38 [5]
As a first hill session thought I'd take it easy and protect calf. Didn't prove that way, with Jon nailing the first set and was way out in front, I wasn't holding back.
Legs felt heavy through all 3 sets but didn't get worse so the times were consistent. Meant I managed to sneak a head of Jon on last set.
Based on Jon's times around 2:44, 1:45, 0:59 for the 3 sets
Quality session and very enjoyable - thanks Jase.
Legs felt heavy through all 3 sets but didn't get worse so the times were consistent. Meant I managed to sneak a head of Jon on last set.
Based on Jon's times around 2:44, 1:45, 0:59 for the 3 sets
Quality session and very enjoyable - thanks Jase.
Wednesday Feb 17, 2010 #
8 AM
Running 30:00 [3]
Steady run. Dropped car at Norton House and ran into work
6 PM
Running 40:00 [2]
Run from work back to car in near darkness. Felt tired and calf feeling a little fragile so took very easy.
Tuesday Feb 16, 2010 #
8 AM
Gym 40:00 [2]
10 minute run on treadmill, 10 minutes on bike, 20 minutes stretching / claf strength before physio
6 PM
Intervals 20:00 [4]
no watch - so nicked from Jon
Intervals on the track. Until we decided after 2 reps that it was too slippery and moved across to the pitches. It was better there although the session would have been a little more efficient if I could count!
As a result we did 3-2-1-2-2:30-1:30-1-1approx-0:45-0:30-0:15 with 30secs between them apart from the one that was too long and the one that was only 15secs.
Fastest I've run for 3 months - taking it carefully. Short reps pretty much at the same pace as long
Intervals on the track. Until we decided after 2 reps that it was too slippery and moved across to the pitches. It was better there although the session would have been a little more efficient if I could count!
As a result we did 3-2-1-2-2:30-1:30-1-1approx-0:45-0:30-0:15 with 30secs between them apart from the one that was too long and the one that was only 15secs.
Fastest I've run for 3 months - taking it carefully. Short reps pretty much at the same pace as long
Running 33:00 [2]
Warm up laps and drills and warm down - very gentle.
Monday Feb 15, 2010 #
Orienteering 1:15:00 [3]
Hanging controls (napkins) for Dawn and Pauline in Hermitage Woods. Lost phone so had to retrace steps - doh!
6 PM
Gym 55:00 [3]
advanced palates and hard circuits this week
Sunday Feb 14, 2010 #
5 PM
Mountain Biking 2:15:00 [3]
MTB with Pete from bottom of Gleneagles, through
Lower and upper glendevon reservoirs back through Glen Kinpauch to Blackford. Good tarmac track up at the reserviors turned into very small sheep track. Took at a lot longer than expected and was very dark at the end, sharing Pete's headlight. Had to SOS for a lift at Blackford without any lights to get back to Braco.
A good 30 minutes of walking / running with bikes in tussocks.
Saturday Feb 13, 2010 #
Event: Scottish Night Champs
1 PM
Mountain Biking 1:00:00 [3]
Dusted off MTB to go up the back of Braco. Lovely day.
6 PM
Orienteering 1:04:00 [4]
Scottish o-champs
Calf was a little bit of an unknown so held back a little, but not a valid excuse for time. Orienteering technique sloppy and lost good amount of time early on. Great fun though.
Calf was a little bit of an unknown so held back a little, but not a valid excuse for time. Orienteering technique sloppy and lost good amount of time early on. Great fun though.
Running 20:00 [2]
warmup
Friday Feb 12, 2010 #
1 PM
Running 50:00 [3]
Run around Norton House from work - Calf still not right.
Wednesday Feb 10, 2010 #
Note
working in London - up at 6:30 back home at 22:00 - no chance.
Tuesday Feb 9, 2010 #
Running 35:00 [4]
Down near Alton in North Downs. Terrain run in the dark with Jez. Calf felt sore at the end, so probably a bit quick.
Monday Feb 8, 2010 #
6 PM
Gym 40:00 [3]
just Circuits as stuck at work. quality session with strength work.
Sunday Feb 7, 2010 #
6 PM
Running 1:00:00 [4] 8.0 mi (7:30 / mi)
spent lots of the day doing accounts and then remembered needed to get car from Inmans house. Gettign dark so ran on the roads - hopefully about 8 miles.
Saturday Feb 6, 2010 #
11 AM
Running Terrain 1:20:00 [4]
With lard from Dunblane over to top of Dumyat and down to Uni to watch national student x-country. felt much stronger and great to be out running.
Friday Feb 5, 2010 #
1 PM
Running 55:00 [4]
reasonably hard, along to Chrismas Tree farm back by Braco castle fields
Thursday Feb 4, 2010 #
8 AM
Running 30:00 [3]
jog before physio - about 95% fixed
hacked off - slow and knackered
hacked off - slow and knackered
7 PM
Turbo Trainer 20:00 [3]
couldn't be bothered and stopped after 20 minutes
need some inspiration - full on training with FVO next week if calf ok
Monday Feb 1, 2010 #
6 PM
Gym 1:00:00 [2]