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Training Log Archive: Roger G

In the 30 days ending Sep 30, 2015:

activity # timemileskm+m
  Running14 29:09:22 95.82(18:15) 154.21(11:21) 8162
  Orienteering6 5:12:55 26.17(11:57) 42.12(7:26) 563
  Gym4 4:20:00
  Running Terrain3 2:31:29 13.47(11:15) 21.68(6:59) 304
  Intervals2 2:04:01 15.18(8:10) 24.43(5:05) 327
  Running Road / Track3 1:35:35 10.5(9:06) 16.89(5:40) 70
  Walk1 1:30:00 1.86(48:17) 3.0(30:00)
  Mountain Biking1 51:41 4.97(10:24) 8.0(6:28) 192
  Running Warm-up3 34:56 2.45(14:15) 3.94(8:51) 7
  Total32 47:49:59 170.42 274.27 9625
  [1-5]29 47:24:41

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Wednesday Sep 30, 2015 #

Orienteering 50:00 [3] 6.0 km (8:20 / km) +50m 8:00 / km

Shadowing Jamie at the Uni for GG's training

Monday Sep 28, 2015 #

Gym 1:00:00 [2]

Pilates - gentle after the weekend

Saturday Sep 26, 2015 #

Running 6:30:00 [3] 31.0 km (12:35 / km) +1100m 10:41 / km
shoes: Inov8 Roclite

Day 3 of the Gr20. Unfortunately Dave's calf tight so we said good bye for his trip off the route via a 120e taxi ride! For Jez and Jon and me a slightly shorter day but still getting to Vizzavona and train to Ajaccio.

Stage 7 - 800m climb 12km 3h 25, probably the most technical scramble through very dramatic rock formation to refuge de Petra Piana. Looking forward to morning coffee and nothing open so pretty grumpy for a while.

Stage 8 - to bergeries de Tolla - all downhill for 6km for lovely meat and cheese lunch. Found a beautiful water pool to swim in, on the way. Spirits very high with non rocky pines forest path. After lunch exit route of 11km and 250 climb to Vizzavona all done at decent pace.

2 hours to wait for a train, enjoyed by having beers in the sun. By far the three biggest days ever and survived unscathed (apart from an arm of bed bug bites!)
9 AM

Running +43m

Final part of trek day 7 to Piana Refuge

Friday Sep 25, 2015 #

Running 10:00:00 [3] 45.0 km (13:20 / km) +2700m 10:15 / km
shoes: Inov8 Roclite

Day 2 GR20 Corsica

This was truly epic, from the amazing views, the changing terrain and the huge distance.

Trek stage 4 - 1200 11km - 4.05
Started at 7 first light in knowledge this was going to be beast.

The Cirque de la Solitude was shut due to avalanche in June, 8 people killed. New route over Monte Cintu. According to signboards erected at Haut Asco, the v
variant takes 8 to 10 hours to reach the Refuge de Tighettu. 4 hours for us to go a bit further to Ballone. Inversion on top at 2700. Vast majority a scramble.


Trek stage 5 - 850 15km bergeries de ballone to
Castellu di Verghio 3.00 lots more running on this leg but hot climb at the start. Last 3km to restaurant pretty painful as went on forever.

Trek stage 6 670m 17km - 3hrs Refuge Manganu. Knackered at start but trails very runnable at last helping us keep shuffling. Refuge at 1600 with bit grassy plain below - stunning.

A very long day out for 11h 30.
7 AM

Running 1 [0] 0.1 km (10 / km)

Last 400m climb section of Monte Cintu
4 PM

Running 1 [0] 0.1 km (10 / km) +1m 10 / km

sub 10 minute km's for the last 6km of the Day 2 - 45km's - Epic day

Thursday Sep 24, 2015 #

Running 7:40:00 [3] 26.0 km (17:42 / km) +3200m 10:57 / km
shoes: Inov8 Roclite

Day 1 gr20 from Calenzana Haut Asco. This was 3 days trek and felt like it!

Amazing views but tough going.

1550 12km Calenzana to Piobbu - first 7 km pretty straight forward but lots of up. Coffee at first refuge very welcome.
750 8km Piobbu to Carrozzu - second half lots of scrambling - stunning views
860 6km Carrozzu to Asco - really struggled on this climb with the sun beating down. Worried about tomorrow but perked up for last decent.

1 hour of rest on route
C • Cirque tomorrow? 2
7 AM

Running 24:36 [0] 2.13 km (11:33 / km) +304m 6:44 / km

Monday Sep 21, 2015 #

Gym 1:00:00 [3]

Pilates

Sunday Sep 20, 2015 #

3 PM

Running Terrain 48:51 intensity: (1 @0) + (32 @1) + (3:38 @2) + (31:06 @3) + (11:07 @4) + (2:27 @5) 7.93 km (6:10 / km) +59m 5:56 / km
ahr:135 max:168 shoes: Inov8 Roclite

Dixie Terrain run special around Kier. He runs fast for an old man!

Saturday Sep 19, 2015 #

8 AM

Running 31:06 intensity: (3:55 @1) + (3:26 @2) + (18:42 @3) + (5:03 @4) 5.71 km (5:27 / km) +21m 5:21 / km
ahr:125 max:145 shoes: Brooks 7 2015 Navy

Beautiful morning until driving into the mist in the Carron basin and Stenhousemuir

Run round some houses and then found a nice railway line before heading back to watch Jamies football

Walk 1:30:00 [1] 3.0 km (30:00 / km)

Speed golf at Muthill - 16.5 holes in 95 minutes. Jogged a few holes. projected 95 including missing hole.
11 AM

Mountain Biking 51:41 intensity: (20:58 @1) + (24:12 @2) + (6:31 @3) 8.0 km (6:28 / km) +192m 5:46 / km
ahr:103 max:137

Very enjoyable and gentle ride around Carron Valley trials with Jamie

Friday Sep 18, 2015 #

11 AM

Running 37:12 intensity: (8 @0) + (36 @1) + (3:52 @2) + (27:10 @3) + (5:26 @4) 6.87 km (5:25 / km) +105m 5:02 / km
ahr:129 max:146 shoes: Brooks 7 2015 Navy

Wednesday Sep 16, 2015 #

6 PM

Orienteering 54:16 intensity: (2:12 @1) + (25:06 @2) + (21:33 @3) + (5:25 @4) 5.47 km (9:55 / km) +154m 8:42 / km
ahr:121 max:153 shoes: Inov8 Roclite

Tuesday Sep 15, 2015 #

6 AM

Running 44:31 intensity: (1:21 @1) + (12:15 @2) + (30:47 @3) + (8 @4) 8.06 km (5:31 / km) +125m 5:08 / km
ahr:121 max:140 shoes: Brooks Ghost 7 2015

6 PM

Intervals 1:03:44 intensity: (10 @0) + (2:42 @1) + (8:01 @2) + (30:49 @3) + (8:55 @4) + (13:07 @5) 12.29 km (5:11 / km) +167m 4:51 / km
ahr:136 max:174 shoes: Brooks 7 2015 Navy

Inspired to do some speed work
Same as 2 weeks ago (6 times 1km)- Moon cottage, Carse rd, Doune and back

Average - 3.36 (pretty please considering weight and feeling of lack of speed recently and 10 seconds a km faster than 2 weeks ago)

3.21
3.36
3.47
3.30
3.41
3.43

Monday Sep 14, 2015 #

9 AM

Gym 1:10:00 [2]

Pilates

Sunday Sep 13, 2015 #

9 AM

Running Warm-up 11:50 intensity: (1:12 @1) + (4:18 @2) + (6:20 @3) 1.3 km (9:08 / km) +2m 9:04 / km
ahr:117 max:134 shoes: Inov8 Roclite

Running race 50:24 [5] 11.02 km (4:34 / km) +337m 3:58 / km
ahr:170 max:179 shoes: Inov8 Roclite

Simon Wake Relay - Comrie. Another go at leg 1. Caught napping / sorting clothes at the start and lost 20 m to the field. Meaning a very swift start to catch up. Pushed hard to catch up 3rd placed Westies runner, but he pulled away on the flatter section 3rd of the way up the main hill.

Pace down, so proving difficult to maintain position in the second half and lost a place running down to rumbling bridge to bring the team in 5th.

Time was slightly longer than watch as started late.

Ended up with 51.02 a minute and a half down on 3 years ago (70 seconds down at the top of the hill) :(. 1.min 30 up on Will from 6 years ago ;)

So a bit disappointed although I was running well last time completed. Team should have been 4th apart from Wattie getting lost on last leg loosing 2 places!
C • Quads 6
11 AM

Running 21:12 intensity: (6:41 @1) + (14:01 @2) + (30 @3) 2.46 km (8:37 / km) +3m 8:34 / km
ahr:104 max:123 shoes: Inov8 Roclite

Saturday Sep 12, 2015 #

3 PM

Running Terrain 48:58 intensity: (1:51 @2) + (28:25 @3) + (18:42 @4) 7.55 km (6:29 / km) +126m 5:59 / km
ahr:137 max:158 shoes: Inov8 Roclite

Dodging showers, but headed out on classic terrain run out the back of Braco and really enjoyed being in the terrain.

Thursday Sep 10, 2015 #

6 PM

Running Terrain 53:40 intensity: (24 @1) + (17:44 @2) + (35:32 @3) 6.19 km (8:40 / km) +119m 7:54 / km
ahr:122 max:138 shoes: Inov8 Roclite

Lovely evening but not overly successful terrain run. Ended up cutting short and ended up with choice of either really tough fight or very boggy rides.

Hip and flexibility pretty poor

Wednesday Sep 9, 2015 #

6 PM

Orienteering 33:00 intensity: (2:06 @1) + (10:08 @2) + (17:39 @3) + (3:07 @4) 3.61 km (9:08 / km) +102m 8:00 / km
ahr:123 max:145 shoes: Inov8 Roclite

Barr wood training. Messed around in the terrain and poor navigation in first loop. Sorted for the second time around, after helping family.

Jamie in great form and motivated with the legend GG in charge!
Good fun on way back with us doing GG running style impressions!

Orienteering 13:12 intensity: (23 @1) + (1:44 @2) + (8:14 @3) + (2:51 @4) 1.4 km (9:27 / km) +28m 8:36 / km
ahr:130 max:151 shoes: Inov8 Roclite

Orienteering 18:40 intensity: (2 @0) + (33 @1) + (4:15 @2) + (13:50 @3) 1.92 km (9:44 / km) +3m 9:39 / km
ahr:116 max:135 shoes: Inov8 Roclite

Tuesday Sep 8, 2015 #

7 AM

Running Road / Track 50:58 intensity: (56 @1) + (6:37 @2) + (36:54 @3) + (6:31 @4) 8.98 km (5:41 / km) +38m 5:34 / km
ahr:129 max:149 shoes: Brooks 7 2015 Navy

Monday Sep 7, 2015 #

Gym 1:10:00 [2]

Pilates
6 PM

Running 11:22 [3] 1.38 km (8:15 / km) +36m 7:18 / km
shoes: Brooks 7 2015 Navy

Sunday Sep 6, 2015 #

11 AM

Running Warm-up 6:17 intensity: (8 @1) + (16 @2) + (3:10 @3) + (2:43 @4) 0.98 km (6:24 / km) +2m 6:20 / km
ahr:137 max:150 shoes: Integrator 2015

Orienteering 1:19:44 intensity: (23 @1) + (22 @2) + (44 @3) + (24:26 @4) + (53:49 @5) 12.5 km (6:23 / km) +104m 6:07 / km
ahr:160 max:171 shoes: Integrator 2015

Saturday Sep 5, 2015 #

11 AM

Running Road / Track 6:05 intensity: (2:42 @1) + (3:12 @2) + (11 @3) 0.81 km (7:28 / km)
ahr:102 max:122 shoes: Integrator 2015

Orienteering 45:40 intensity: (45 @1) + (24 @2) + (1:23 @3) + (8:39 @4) + (34:29 @5) 6.86 km (6:39 / km) +107m 6:10 / km
ahr:161 max:174 shoes: Integrator 2015

Running Road / Track 10:24 intensity: (6:09 @1) + (2:54 @2) + (1:20 @3) + (1 @4) 2.0 km (5:12 / km)
ahr:99 max:140 shoes: Integrator 2015

4 PM

Running Warm-up 5:22 intensity: (31 @1) + (2:51 @2) + (2:00 @3) 0.89 km (6:00 / km) +3m 5:54 / km
ahr:116 max:137 shoes: Brooks 7 2015 Navy

Orienteering 18:23 intensity: (2 @1) + (38 @2) + (56 @3) + (2:47 @4) + (14:00 @5) 4.36 km (4:13 / km) +15m 4:09 / km
ahr:165 max:183 shoes: Brooks 7 2015 Navy

Running Warm-up 7:25 intensity: (5:34 @2) + (1:02 @3) + (35 @4) + (14 @5) 0.2 km (36:21 / km)
ahr:102 max:178 shoes: Brooks 7 2015 Navy

Running Warm-up 4:02 intensity: (8 @1) + (2:37 @2) + (1:17 @3) 0.57 km (7:05 / km)
ahr:114 max:122 shoes: Brooks 7 2015 Navy

Friday Sep 4, 2015 #

8 AM

Running Road / Track 28:08 intensity: (2 @0) + (1:45 @1) + (2:41 @2) + (19:20 @3) + (4:20 @4) 5.1 km (5:31 / km) +32m 5:21 / km
ahr:128 max:145 shoes: Brooks 7 2015 Navy

Wednesday Sep 2, 2015 #

8 AM

Running 32:48 intensity: (58 @2) + (20:41 @3) + (11:09 @4) 6.33 km (5:11 / km) +57m 4:57 / km
ahr:136 max:149 shoes: Brooks 7 2015 Navy

Tuesday Sep 1, 2015 #

6 AM

Running 46:09 intensity: (3 @0) + (58 @1) + (11:43 @2) + (33:25 @3) 8.06 km (5:44 / km) +173m 5:10 / km
ahr:124 max:139 shoes: Brooks Ghost 7 2015

6 PM

Intervals 1:00:17 intensity: (14 @0) + (1:02 @1) + (6:15 @2) + (24:23 @3) + (21:18 @4) + (7:05 @5) 12.14 km (4:58 / km) +160m 4:40 / km
ahr:138 max:174 shoes: Brooks 7 2015 Navy

Finally back to intervals

Normal session - DHS, Moon Cottage, Doune

3.40
3.49
3.55
3.40
3.50
3.41

Average 3.45 (not great but a start)

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