Training Log Archive: Roger GIn the 30 days ending Sep 30, 2009:
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Wednesday Sep 30, 2009 #
Road Biking 1:05:00 [4]
Ride out from Braco towards Comrie and then headed back through to Muthill. Can't believe how weak I feel on the bike. Prefer to be able to run.
Gym 15:00 [3]
strength and stretching
Sunday Sep 27, 2009 #
Orienteering 53:00 [4] 7.8 mi (6:48 / mi)
Anagach - Brown 7.3
No idea of position.
Missed #2 and lost time trying to go straight at #12. 3 minutes
No idea of position.
Missed #2 and lost time trying to go straight at #12. 3 minutes
Running 15:00 [3]
15 minutes warm and down - need to rest as both achillies sore
Saturday Sep 26, 2009 #
Orienteering 55:00 [3]
O-technique with Jase at Lossie as a warm up for the sprint
Orienteering race 20:00 [5]
Scottish Sprint - good solid run, shame mispunched #4 - achillies very sore
Orienteering 15:00 [3]
warmup and down - 15
Wednesday Sep 23, 2009 #
Running 40:00 [3]
Run to work from Newbridge
Running 50:00 [3]
Uni run with Club to Abbeycraig and back - tired
Tuesday Sep 22, 2009 #
Intervals 25:00 [5]
FVO Intervals at the Stirling Uni pitches.
2 x 8 x 30/60 with 3 min recovery.
Feeling very stiff the morning after!
2 x 8 x 30/60 with 3 min recovery.
Feeling very stiff the morning after!
Running 55:00 [3]
20 minutes run to Car and 35 minutes Warm up and Down at Uni
Monday Sep 21, 2009 #
Running 20:00 [3]
jog on treadmill
Gym 1:30:00 [2]
Gym before work/ Palates / Circuits
Taking it pretty easy - feeling tired from Sunday
Taking it pretty easy - feeling tired from Sunday
Sunday Sep 20, 2009 #
Orienteering 1:07:40 [5] 10.5 km (6:27 / km) +230m 5:48 / km
SOL 4
At Dalnamein, by Calvine
Black
67minutes 10.5
Good fun run and excellent area. After catching up Will looked to get way but not clean enough on lines and a couple of wiggles so we were together for much of the course. With 2 km to go managed to pull away on up hill leg in the open and pushed on to get away by a minute.
Looking at the splits probably went out a bit hard chasing Will and James and then paid for it a little. pleased with 8th and 7 minutes down.
At Dalnamein, by Calvine
Black
67minutes 10.5
Good fun run and excellent area. After catching up Will looked to get way but not clean enough on lines and a couple of wiggles so we were together for much of the course. With 2 km to go managed to pull away on up hill leg in the open and pushed on to get away by a minute.
Looking at the splits probably went out a bit hard chasing Will and James and then paid for it a little. pleased with 8th and 7 minutes down.
Running 50:00 [3]
warm up and down at orienteering 20 minutes
felt like not enough time this week and wanted to ease the legs so went for run with Jamie on bike and me doing the odd push.
felt like not enough time this week and wanted to ease the legs so went for run with Jamie on bike and me doing the odd push.
Saturday Sep 19, 2009 #
Event: STAG SOL + 11person weekend
Orienteering 22:00 [5]
11 person relay
Light Green - a bit scrappy and not smooth with a 30 second mistake, but pleased to pass the Euoc runner and get away by 50 seconds. Enough for Jamie to take the victory.
Light Green - a bit scrappy and not smooth with a 30 second mistake, but pleased to pass the Euoc runner and get away by 50 seconds. Enough for Jamie to take the victory.
Running 30:00 [3]
warmup and warm down
Friday Sep 18, 2009 #
Note
long day in the office - no training again
Thursday Sep 17, 2009 #
Note
Rest day - although travelling to London and back plus going out in Edinburgh didn't seem like rest
Wednesday Sep 16, 2009 #
Running 58:00 [3]
after realising that a run with the club was not going to happen, went for run out the back of braco after work. nice evening. scots pines looking good.
Tuesday Sep 15, 2009 #
Intervals 25:00 [5]
2 sets of 7 times 45sec with 60sec recovery.
Probably went out a bit hard, which made for a pretty tough session. Achilles sore.
Probably went out a bit hard, which made for a pretty tough session. Achilles sore.
Running 35:00 [2]
job warmup and drills
Monday Sep 14, 2009 #
Gym 1:10:00 [2]
Easy session Palates and Circuits
Sunday Sep 13, 2009 #
Running 48:02 [5] 11.0 km (4:22 / km) +400m 3:42 / km
Comrie Relays - leg 4, a long wait to start and felt tired but felt like a runner once I got going. team 5th which was about where we expected.
Running 35:00 [2]
extended warm-up
Saturday Sep 12, 2009 #
Running Terrain 1:35:00 [4]
Run up Monaliaths at the back of Newtonnmore - beautiful day. not exactly the rest planned for the race on Sunday.
Thursday Sep 10, 2009 #
Gym 20:00 [3]
stetching in the gym before heading down to London
Running 55:00 [4]
Run from South Bank to Parliment round St James Park and Back. Lots of dodging tourists, but managed to get one! Fast pace as started to nail a number of runners along the Thames.
Tuesday Sep 8, 2009 #
Intervals 20:00 [5]
2 sets of 30,60,90,60,30 with minute rests
felt ok considering the break from intervals and even managed to sneak ahead of Ross on a couple, but alas Ross had 33min 10k in his legs so very good excuse.
felt ok considering the break from intervals and even managed to sneak ahead of Ross on a couple, but alas Ross had 33min 10k in his legs so very good excuse.
Running 1:00:00 [3]
10 minutes with Jamie around streets with him on bike to check out achillies and then 50 minutes warm up at uni
Monday Sep 7, 2009 #
Road Biking 52:00 [3]
Bike at lunchtime in the sunshine
Sunday Sep 6, 2009 #
Running 1:43:00 [4]
Comrie run with Will, Jase, Doug sussing out leg 1 for Will
Gym 20:00 [2]
bit of furniture moving with Jase's help - including the table of death, it weighs a tonne
Saturday Sep 5, 2009 #
Orienteering 1:30:00 [3]
small group Gary, Loise , Jase checking out Rannoch forest map
its pretty physical but quality area.
its pretty physical but quality area.
Swimming 20:00 [4]
2 * 10 minutes at Perth pool
Friday Sep 4, 2009 #
Cross Trainer 30:00 [3]
Morning and Lunchtime sessions at the Gym
X-trainer 30mins
X-trainer 30mins
Running 25:00 [3]
45 min run
Swimming 10:00 [3]
Swim 10 mins
Gym 20:00 [1]
stretching
Thursday Sep 3, 2009 #
Running 55:00 [4] 12.0 km (4:35 / km)
Run in rain at Lunchtime from work. Out to Ratho on paths back via Canal
Gym 10:00 [3]
strength and stretching
Wednesday Sep 2, 2009 #
Running 10:00 [2]
10 minutes warmup
Orienteering 40:00 [5]
West Dumyat - felt pretty tired going out but pushed it hard. A few wiggles including going off line on Long leg and 30sec miss at 2nd to last.
Tuesday Sep 1, 2009 #
Running 50:00 [4]
reasonably swift run from work and 5 minutes stretch