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Training Log Archive: Roger G

In the 28 days ending Feb 28, 2014:

activity # timemileskm+m
  Running11 6:35:55 39.7(9:58) 63.88(6:12) 983
  Orienteering7 5:36:22 31.13(10:48) 50.1(6:43) 1019
  Gym4 3:45:00
  Running Road / Track3 2:05:44 16.14(7:47) 25.98(4:50) 134
  Intervals1 58:00 6.09(9:31) 9.8(5:55) 59
  Turbo Trainer1 30:17 7.46(4:04) 12.0(2:31)
  Total22 19:31:18 100.51 161.76 2195
  [1-5]22 19:29:58

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Friday Feb 28, 2014 #

Note

Sports massage with Janine - calf / legs feeling in good shape
6 PM

Turbo Trainer 30:17 intensity: (1:19 @0) + (5:36 @1) + (5:56 @2) + (17:26 @3) 12.0 km (2:31 / km)
ahr:115 max:138

Felt hard work and not motivated

Thursday Feb 27, 2014 #

7 AM

Running 38:40 [3] 6.29 km (6:09 / km) +35m 5:59 / km
shoes: Brooks Cascadia

6 PM

Running Road / Track 53:57 intensity: (10 @1) + (49 @2) + (20:39 @3) + (26:20 @4) + (5:59 @5) 10.0 km (5:24 / km) +66m 5:13 / km
ahr:150 max:182 shoes: Brooks Cascadia

From Dunblane HS towards Doune and back. Calf feeling great.

Tuesday Feb 25, 2014 #

7 AM

Running Road / Track 36:52 intensity: (1:15 @2) + (6:25 @3) + (23:19 @4) + (5:53 @5) 7.99 km (4:37 / km) +34m 4:31 / km
ahr:150 max:210 shoes: Brooks Cascadia

calf ok - slightly sore in evening

Running 6:29 intensity: (1 @0) + (1:05 @1) + (4:05 @2) + (59 @3) + (19 @4) 0.51 km (12:43 / km) +1m 12:35 / km
ahr:111 max:143 shoes: Brooks Cascadia

Monday Feb 24, 2014 #

9 AM

Running 30:00 [3] 6.0 km (5:00 / km) +40m 4:50 / km
shoes: Brooks Cascadia

Water of Leith from Curry - steady in rain - no trouble with calf

Gym 1:00:00 [3]

pilates and circuits

Sunday Feb 23, 2014 #

9 AM

Running 43:08 intensity: (6 @1) + (4:23 @2) + (18:30 @3) + (19:22 @4) + (47 @5) 6.8 km (6:21 / km) +120m 5:50 / km
ahr:136 max:172 shoes: Brooks Cascadia

Run in Crieff - Lady Mary - Calf weak taking it very slow

Saturday Feb 22, 2014 #

Gym 1:00:00 [1]

skating - use to be able to do this - no more :)

Wednesday Feb 19, 2014 #

Event: FVO Night Series Event 8 Sauchie Crags
 

Monday Feb 17, 2014 #

Note
(injured)

calf sore walking after yesterday :(
11 AM

Gym 1:00:00 [3]

pilates and circuits without any calf work

Sunday Feb 16, 2014 #

Event: FVO CompassSport Cup Heat and SoSOL5
 
11 AM

Orienteering 54:57 intensity: (27:57 @3) + (27:00 @5) 5.32 km (10:20 / km) +169m 8:55 / km
shoes: Ice bugs 2013

South Achray - Short Brown, made it to 27 minutes before calf tightened and cramped. Stopped straight away and walked back. Splits showed I was 1 minute up at the point of stopping after making 2 minutes of mistakes. Was pushing hard and enjoying a proper race so big downer to have to retire.

Saturday Feb 15, 2014 #

Event: TAY Scottish Night / Sprint Champs
 
12 PM

Running 9:14 [3] 1.1 km (8:22 / km)
shoes: Brooks Cascadia

Orienteering 13:08 [5] 2.95 km (4:27 / km) +1m 4:26 / km
shoes: Brooks Cascadia

Scottish sprint, vets course - clean and ran hard - needed too to win

Orienteering 14:49 [3] 1.58 km (9:23 / km)
shoes: Brooks Cascadia

6 PM

Running 11:52 [3] 1.53 km (7:46 / km) +60m 6:30 / km
shoes: Ice bugs 2013

Orienteering 45:21 [5] 6.0 km (7:34 / km) +225m 6:22 / km
shoes: Ice bugs 2013

lost 5 minutes so pretty poor. v fustrated to lose 3 minutes on a very straight forward leg. Well done to Fraser taking victory.

Thursday Feb 13, 2014 #

7 AM

Running 34:00 [3] 5.3 km (6:25 / km) +38m 6:12 / km
shoes: Brooks Cascadia

Recovery job around HW - feeling broken

Wednesday Feb 12, 2014 #

7 AM

Running 2:02:32 [3] 19.94 km (6:09 / km) +367m 5:38 / km
shoes: Brooks 2013 GTS Blue

Unexpected session after the crv packed up again on the way to Dunblane. Dropped if off at the dealer in Spring Kerse. Given I had running kit on thought the best option to get home was to run. Nice compact snow, but feeling knackered on my two small slices of toast.

Bonus session outweighed by now having two cars in dealers in Stirling with the Passat needing rescued last night!

A few sections walked while sorting out both cars.

Tuesday Feb 11, 2014 #

7 AM

Running Road / Track 34:55 [4] 7.99 km (4:22 / km) +34m 4:17 / km
shoes: Brooks 2013 GTS Blue

Canal run - progressive increase of pace for each km as the wind became more behind and there was more downhill and I pushed the pace on.

Running 7:11 [2] 0.6 km (11:54 / km)
shoes: Brooks 2013 GTS Blue

Monday Feb 10, 2014 #

7 AM

Gym 45:00 [3]

Last part of pilates and good circuits session

Sunday Feb 9, 2014 #

10 AM

Orienteering 18:50 [2] 2.32 km (8:07 / km) +15m 7:52 / km
shoes: Brooks Cascadia

Orienteering 19:59 [5] 4.33 km (4:37 / km) +53m 4:21 / km
shoes: Brooks Cascadia

ESOC sprint-o. Disappointing run loosing 1 min 30. 5th over 2 min down on GG and 30 sec on Dave R.
12 PM

Orienteering 16:49 [5] 3.98 km (4:14 / km) +8m 4:11 / km
shoes: Brooks Cascadia

Sprint final. Very enjoyable chase grouping with Dave R, Rob K and Andrew L. Had the pace at the end to pull away by a few metres, spotting with two contols to make sure I had a lead. Very pleasing to take 4th overall rather than 7th. first vet. clean run.

Orienteering 16:00 [3] 2.5 km (6:24 / km)
shoes: Brooks Cascadia

Shadowing Jamie, going out for a second time after retiring due to a dog owner saying saying "for f**** shake its only a dog" and then physically pushing Jamie. Trouble with orienteering around a schemie place of Queensferry.

Saturday Feb 8, 2014 #

9 AM

Running race 17:33 [5] 5.0 km (3:31 / km) +6m 3:29 / km
shoes: Brooks Cascadia

Nice little victory in Perth Park run 33 sec down on PB not supprising considering waterlogged grass path and head wind on the way back and limited warm up. So pretty pleased.

New shoes are the business - feel like road shoes but near fell shoes grip - perfect.

Running warm up/down 10:43 [2] 1.41 km (7:35 / km) +4m 7:28 / km

3 PM

Running 1:04:33 [3] 9.4 km (6:52 / km) +312m 5:53 / km
shoes: Brooks Cascadia

Run from Comrie up to Rumbling bridge on main track rather than the normal route and back over Monument hill and twenty shilling woods.

Wednesday Feb 5, 2014 #

6 PM

Orienteering 53:59 [5] 9.62 km (5:37 / km) +198m 5:05 / km
shoes: Inov8 Talon 2012

Great course and gaffling at Stirling Uni. Big mistake later on in out of bounds area losing 1min 30. Couple of minutes down.

Sunday Feb 2, 2014 #

Orienteering 36:00 [3] 4.0 km (9:00 / km) +100m 8:00 / km
shoes: Ice bugs 2013

Shadow around the orange

Orienteering 46:30 [4] 7.5 km (6:12 / km) +250m 5:19 / km
shoes: Ice bugs 2013

Blue at Callendar Park. Physical course losing a couple of minutes early on. Good training.

Saturday Feb 1, 2014 #

9 AM

Intervals 58:00 intensity: (28:00 @3) + (30:00 @5) 9.8 km (5:55 / km) +59m 5:45 / km
shoes: Brooks 2013 GTS Blue

6 times 4 minutes with 90 second recovery (jog re-group) with Strathern H's on Lady Mary's Walk.

1.06km 3.50m/k
0.94km 4.04m/k
1.08km 3.45m/k
0.95km 4.09m/k
1.04km 3.53m/k
1.0km 4.00m/k

Alternate efforts with a little climb

hip tight so didn't go too hard. Recovery limited as had to jog fast to cover the ground to regroup. Great place for intervals.

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