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Training Log Archive: Roger G

In the 28 days ending Feb 28, 2013:

activity	#	time	miles		km		+m
Running	17	13:02:49	83.62	(9:22)	134.58	(5:49)	1962
Orienteering	10	11:30:31	44.5	(15:31)	71.62	(9:38)	1773
Skiing	1	4:00:00
Gym	5	3:50:00
Intervals	3	2:35:01	14.91	(10:24)	24.0	(6:28)	111
Mountain Biking	2	2:35:00	13.05	(11:53)	21.0	(7:23)	243
Running Road / Track	1	45:16	4.97	(9:06)	8.0	(5:40)	33
Swimming	1	40:00
Total	30	38:58:37	161.06		259.2		4122

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Wednesday Feb 27, 2013 #

6 AM

Running 45:00 [3] 8.0 km (5:38 / km) +170m 5:05 / km
shoes: Brooks Adrenaline

Early start at 6:30 was rewarded with yet more clear skies, awesome moon, and frosty ground. Hip was sore, so need to get it sorted.

Tuesday Feb 26, 2013 #

7 AM

Intervals 50:00 [5] 7.8 km (6:25 / km)
shoes: Brooks Adrenaline

Run round Gogarburn as warm up and then 4*1km with 1 min rests around business school

4:24
4:14
4:09
4:06

Hip pretty sore, but pleased that legs remembering how to run intervals

Did session exactly a year ago, started at 27 and then down to 4:11's

Monday Feb 25, 2013 #

10 AM

Gym 1:10:00 [2]

Pilates - tough all the way tonight

Sunday Feb 24, 2013 #

10 AM

Orienteering 57:22 [2] 5.21 km (11:01 / km) +142m 9:42 / km

Score Junior course with Jamie

12 PM

Orienteering 1:05:00 [3] 9.27 km (7:01 / km) +155m 6:28 / km

Newtonmore score course

Saturday Feb 23, 2013 #

11 AM

Orienteering 40:46 [2] 3.09 km (13:13 / km) +88m 11:34 / km

Orange course with boys

Orienteering 45:53 [4] 6.35 km (7:14 / km) +87m 6:46 / km

6km course

Running 20:18 [4] 3.15 km (6:27 / km) +35m 6:07 / km

run to Steve's

Friday Feb 22, 2013 #

1 PM

Skiing 4:00:00 [1]

glorious day skiing Cairngorm's

Thursday Feb 21, 2013 #

2 PM

Mountain Biking 1:15:00 [2] 11.0 km (6:49 / km) +63m 6:38 / km

biking with Tryners - v gentle

4 PM

Running 55:09 [4] 9.43 km (5:51 / km) +176m 5:21 / km

Kingussie to Newtonmore

Wednesday Feb 20, 2013 #

1 PM

Orienteering 30:00 [5] 5.0 km (6:00 / km)

Night race colzium

Orienteering 15:00 [3] 2.0 km (7:30 / km)

Control collecting

Tuesday Feb 19, 2013 #

7 AM

Running 1:00:00 [4] 11.0 km (5:27 / km) +343m 4:43 / km

Monday Feb 18, 2013 #

1 PM

Running 48:32 [4] 10.0 km (4:51 / km) +175m 4:28 / km

Made the most of lovely weather and working from home and got out for Braco turbine run at a faster pace than normal

Running 9:02 [2] 0.91 km (9:56 / km) +1m 9:52 / km

Gym 1:10:00 [2]

Got there on time and did full pilates and circuits - good quality session

Sunday Feb 17, 2013 #

12 PM

Orienteering 1:07:00 [5] 8.5 km (7:53 / km) +350m 6:32 / km

Birsemore Hill - Brown

Bit of a mixed bag in terms of performance - didn't have much focus and lost quite a bit of time but ran hard and result wasn't too bad after losing at least 5 minutes

Enough to lead the pack of FVO vets.

Think we have booked place to Forest of Dean!

Running 30:00 [2] 4.5 km (6:40 / km)

Saturday Feb 16, 2013 #

4 PM

Running 1:03:00 [3] 10.83 km (5:49 / km) +77m 5:37 / km

Very enjoyable run from Auchterader to Braco via lovely section of natural woodland and heath, Surrey Hills esk and then through the new golf course and then onto the back road.

Friday Feb 15, 2013 #

5 PM

Running 30:18 [3] 4.98 km (6:05 / km) +31m 5:54 / km
shoes: Brooks Adrenaline

Gym 10:00 [1]

Wee run to Greenloaning and then some stretching after

Thursday Feb 14, 2013 #

7 AM

Running 47:31 [4] 10.42 km (4:34 / km) +34m 4:29 / km

Morning tempo road and canal run from work. Felt slow to start but managed to get going by the end.

Running 6:58 [2] 0.45 km (15:33 / km)

5 PM

Running 30:16 [3] 5.5 km (5:30 / km) +38m 5:19 / km

A bit early leaving work (first time ever but by mistake!) so sneaked a run round Riccarton before Jess arrived.

Tuesday Feb 12, 2013 #

7 PM

Intervals 50:27 8.55 km (5:54 / km) +58m 5:43 / km

getting up at 4:45 and trip to Manchester very pleased to have gone out at 8pm for intervals, 30 seconds faster than last week per lap without snow.

Monday Feb 11, 2013 #

7 AM

Running Road / Track 45:16 [3] 8.0 km (5:40 / km) +33m 5:33 / km
shoes: Brooks Adrenaline

Early morning run from work - felt hard work

Gym 45:00 [2]

Wee bit of pilates and good quality circuits X 3

Sunday Feb 10, 2013 #

12 PM

Orienteering 2:02:58 8.89 km (13:50 / km) +402m 11:17 / km

Trossachs planning - covering the south which was amazingly stunning especially with snow settling, and then round the green and a few other controls sites to the north.

Saturday Feb 9, 2013 #

12 PM

Running 35:59 [2] 4.7 km (7:40 / km) +63m 7:11 / km

Devils Burdens Relays - warm up, which was really just trying to keep warm before leg 4.

Running 41:03 [5] 6.72 km (6:07 / km) +297m 5:00 / km

Leg 4 with Fraser. Very enjoyable run with gradual uphill to East Lomond Hill and then down into Falkland. Caught a couple of pairs including Lothian team and blasted away on a good route down the hill.

Team Francis, Elke / Will, Trevor and then Fraser and me.

Running 4:39 [3] 0.33 km (14:05 / km)

short warm down

Friday Feb 8, 2013 #

7 AM

Running 32:29 [2] 3.76 km (8:38 / km) +16m 8:27 / km
shoes: Brooks Adrenaline

Thursday Feb 7, 2013 #

7 AM

Running 58:28 10.66 km (5:29 / km) +83m 5:17 / km
shoes: Brooks Adrenaline

Early morning run from work - felt hard work this morning with right hip and lower back very tight. Eased up after a while but need to concentrate on stretching over the next couple of days.

Very pleased 7 day total with nearly 8 hours of running.

Wednesday Feb 6, 2013 #

6 PM

Orienteering 1:13:00 7.65 km (9:32 / km) +200m 8:26 / km

Mine Wood night race - running late due to day trip to manc land. Can't use 4:30 start as an excuse as feeling alright, but o tech very poor tonight. Hip was really tight. Well thought out course from Jon still enjoyable.

Tuesday Feb 5, 2013 #

6 PM

Intervals 54:34 7.65 km (7:08 / km) +53m 6:54 / km

Time to up the anti on training and repeated snow intervals on ardoch fort with one less rep but longer warm-up. Lots less snow so 30 seconds a rep faster than previous week.

C • Up the ante? 3

Running 55:00 10.0 km (5:30 / km) +40m 5:24 / km

Morning run from work to Norton House and then back by the canal. Very cold wind.

Monday Feb 4, 2013 #

10 AM

Gym 35:00 [2]

Circuits and stretch

Running 45:00 8.2 km (5:29 / km) +200m 4:53 / km
shoes: Brooks Adrenaline

Run from Curriehill to Belarno and up to Harlow on the roads. Started with clear skies but soon turned to driving snow

Sunday Feb 3, 2013 #

10 AM

Orienteering 28:16 [2] 2.37 km (11:54 / km) +2m 11:51 / km

warm up and stretch

Orienteering 17:21 [5] 3.72 km (4:40 / km) +22m 4:32 / km

pushed hard on this to catch Will 30 seconds. Closing in but overshot 7 and went straight to 8. Lost 45 seconds which was enough for Will to be long gone. Overall ok 16:50 1min 30 down on lead.

Swimming 40:00

20 minutes lane swimming 30 lengths / 20 minutes chilling

1 PM

Running 10:07 [3] 1.03 km (9:49 / km) +2m 9:44 / km

Orienteering 16:30 [5] 3.54 km (4:40 / km) +19m 4:33 / km

Chasing sprint - good little pack of myself, matt galloway 16 seconds in front, Andrew Lindsay and Tessa 15 behind

Lead the pack through the second half and then went round a green hedge and over a crossable fence, but unfortunately passed through a bit of olive green Andrew and Matt following. Tessa knew better!

First race I've been disqualified for in 28 years of orienteering!

All good fun and felt on the pace in both races.

C • Sorry 2

Saturday Feb 2, 2013 #

10 AM

Orienteering 1:51:25 [3] 6.03 km (18:29 / km) +306m 14:44 / km

Check out layout for SOL, tough as ever

dusted off the old garmin as lost charger for 405, thought best not to publish until area released

Mountain Biking 1:20:00 [3] 10.0 km (8:00 / km) +180m 7:20 / km

Turbine route with Jamie - had to help Jamie which pushed up the heart rate

Friday Feb 1, 2013 #

Running 54:00 [4] 10.0 km (5:24 / km) +181m 4:57 / km
shoes: Brooks Adrenaline

working from home - run out of Braco, had to be swift as meeting within an hour

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