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Training Log Archive: Roger G

In the 30 days ending Sep 30, 2017:

activity # timemileskm+m
  Running Terrain5 11:44:45 52.97(13:18) 85.24(8:16) 3331
  Running Road / Track7 4:26:44 30.85(8:39) 49.65(5:22) 499
  Road Biking3 3:38:05 68.13(3:12) 109.64(1:59) 744
  Gym8 3:35:05 0.68 1.09
  Orienteering4 2:47:16 14.86(11:16) 23.91(7:00) 355
  Swimming6 2:02:14 3.42(35:44) 5.51(22:12) 1
  Intervals2 1:32:57 9.09(10:14) 14.62(6:21) 307
  Running2 59:58 7.87 12.66 80
  Running Warm-up2 53:21 3.94(13:33) 6.34(8:25) 24
  Mountain Biking1 40:54 3.76(10:52) 6.06(6:45) 86
  Turbo Trainer1 36:00 13.67(2:38) 22.0(1:38)
  Total31 32:57:19 209.22 336.71 5426
  [1-5]31 32:57:07

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Saturday Sep 30, 2017 #

11 AM

Running Terrain 3:30:24 intensity: (2:57 @1) + (46:10 @2) + (2:06:44 @3) + (34:33 @4) 24.23 km (8:41 / km) +1060m 7:07 / km
ahr:128 max:151 shoes: Integrator 2017

Callander crags car park up over the crags to The Glenartney road and then followed ridge up to Stuc a Chroin and back. Lovely warm sunny day turned to wintery icy rain showers on top. Good reminder for the OMM. managed a 3 to 4kg sack.

Friday Sep 29, 2017 #

12 PM

Gym 22:20 [3] 0.35 km (1:03:38 / km)

stretching and rolling

Swimming 9:41 [3] 0.37 km (26:15 / km)

Wednesday Sep 27, 2017 #

7 AM

Swimming 21:40 [3] 1.0 km (21:40 / km)

7 PM

Intervals 1:00:44 intensity: (59:54 @3) + (50 @4) 10.85 km (5:36 / km) +283m 4:57 / km
ahr:124 max:144 shoes: Brooks Ghost 9 2017

Missed out on sprint so did some hill reps up at Fedal farm. 6 400m/40m climb reps

Feeling hip after 40 minutes.

Tuesday Sep 26, 2017 #

5 PM

Running Terrain 2:00:02 intensity: (4 @0) + (36 @1) + (32:50 @2) + (1:15:42 @3) + (10:50 @4) 12.95 km (9:16 / km) +635m 7:27 / km
ahr:126 max:146 shoes: Integrator 2017

Felt strong on the hills, but unfortunately right hip back sore again. Will need to get it fixed.

Off the farmer tracks tough terrain - especially the very spongey deep moss

Monday Sep 25, 2017 #

5 PM

Road Biking 27:50 intensity: (2:05 @1) + (7:29 @2) + (15:48 @3) + (2:28 @4) 13.7 km (2:02 / km) +80m 1:58 / km
ahr:122 max:143 shoes: Focus

Gym 1:00:00 [2]

Worked hard tonight - especially mobility and gluts strength

Sunday Sep 24, 2017 #

9 AM

Running Warm-up 16:38 intensity: (2:01 @1) + (4:44 @2) + (9:32 @3) + (21 @4) 2.5 km (6:39 / km) +4m 6:36 / km
ahr:118 max:141 shoes: Integrator 2017

Orienteering 1:21:59 intensity: (1 @1) + (10 @2) + (1:00 @3) + (39:59 @4) + (40:49 @5) 10.43 km (7:52 / km) +225m 7:06 / km
ahr:158 max:170 shoes: Integrator 2017

VHI individual inshriach. 4th 40 7th on course. 81 vs nick on 71. Par position behind Nick, Godders, Archer but pretty poor run.

#3 in the grid - 2 unnecessary minutes
#7 30 seconds picking up wrong path to the crag
#8 2 minutes not able to work out boulder on the stream
#9 20 seconds trying to spot depression
#15 2 min 30 miss read hill for depression and so struggling to make everything fit
#19 1 minute too far left and couldn't find the track
8 minutes 20 - mistakes half based on misreading the map

Speed in terrain was much better than I had thought.

Running Warm-up 5:46 intensity: (58 @1) + (1:11 @2) + (3:37 @3) 0.56 km (10:17 / km) +14m 9:07 / km
ahr:117 max:128 shoes: Integrator 2017

Saturday Sep 23, 2017 #

10 AM

Running Warm-up 30:57 [2] 3.28 km (9:27 / km) +6m 9:22 / km
shoes: Integrator 2017

Orienteering 36:47 [5] 5.86 km (6:17 / km) +65m 5:57 / km
shoes: Integrator 2017

VHI Relays - out joint first with godders back second - 2 minutes of mistakes, good enough
3 PM

Orienteering 24:47 [3] 3.62 km (6:51 / km) +2m 6:50 / km
shoes: Brooks Ghost 9 2017

Jog round urban race - aviemore

Thursday Sep 21, 2017 #

Gym 10:00 [1]

Rolling and stretching - feeling a little more agile and hip less troublesome

Turbo Trainer 36:00 [4] 22.0 km (1:38 / km)
ahr:131

Watt bike intervals at the gym - hard efforts
8 AM

Gym 10:24 intensity: (8:38 @1) + (1:46 @2) 0.04 km (4:48:53 / km)
ahr:93 max:110

Wednesday Sep 20, 2017 #

7 AM

Swimming 20:55 [3] 1.0 km (20:55 / km)

6 PM

Running Road / Track 27:44 intensity: (4 @0) + (19 @1) + (10:49 @2) + (7:22 @3) + (9:10 @4) 5.01 km (5:32 / km) +54m 5:15 / km
ahr:129 max:153

Tuesday Sep 19, 2017 #

7 AM

Running Road / Track 36:06 intensity: (2:33 @1) + (55 @2) + (27:58 @3) + (4:40 @4) 6.75 km (5:21 / km) +57m 5:08 / km
ahr:129 max:146 shoes: Brooks Launch 2017

Gentle recovery session

Gym 13:57 intensity: (13:53 @1) + (4 @2) 0.08 km (2:58:51 / km)
ahr:87 max:101

6 PM

Running Terrain 50:02 intensity: (4:07 @2) + (32:54 @3) + (13:01 @4) 7.03 km (7:07 / km) +309m 5:50 / km
ahr:133 max:156 shoes: Inov8 Roclite

Torlum hill - loved it
C • Torlum Hill 3

Monday Sep 18, 2017 #

7 AM

Gym 19:37 [1] 0.37 km (53:01 / km)

Quick gym session and then swim

Swimming 17:40 [3] 0.8 km (22:08 / km)

Easy session - focussing on not lifting head

Sunday Sep 17, 2017 #

9 AM

Running Road / Track 1:03:30 intensity: (2 @0) + (1:06 @1) + (5:16 @2) + (48:10 @3) + (8:56 @4) 11.01 km (5:46 / km) +226m 5:14 / km
ahr:130 max:147 shoes: Brooks Ghost 8 - 2016

Legs a little tired from yesterday. Up to turbines and then across to Fedal
6 PM

Mountain Biking 40:54 intensity: (15:59 @1) + (19:56 @2) + (3:55 @3) + (1:04 @4) 6.06 km (6:45 / km) +86m 6:18 / km
ahr:104 max:149 shoes: Boardman Pro 29er MTB

Messing about MTB with Jamie

Saturday Sep 16, 2017 #

8 AM

Running Terrain 3:10:05 intensity: (10 @1) + (27:51 @2) + (1:56:49 @3) + (45:15 @4) 22.12 km (8:36 / km) +960m 7:04 / km
ahr:132 max:157 shoes: Brooks Ghost 9 2017

OMM training #3. Greenloaning up to top of Blairdenon and then followed ochil 2000 route including drop to Menstrie and back over Dumyat, then into BofA

Rucksack excuse, but still very slow
C • Good effort 3

Friday Sep 15, 2017 #

7 AM

Running Road / Track 29:31 intensity: (12 @1) + (40 @2) + (10:25 @3) + (18:14 @4) 5.95 km (4:58 / km)
ahr:139 max:151

Thursday Sep 14, 2017 #

7 AM

Running Road / Track 57:29 intensity: (26 @1) + (1:22 @2) + (42:54 @3) + (12:47 @4) 10.94 km (5:15 / km) +61m 5:07 / km
ahr:134 max:147

Wednesday Sep 13, 2017 #

6 PM

Orienteering 23:43 [3] 4.0 km (5:56 / km) +63m 5:30 / km
shoes: Brooks Ghost 9 2017

Monday Sep 11, 2017 #

10 AM

Gym 1:00:00 [1]

Been a while - shattered from yesterday

Sunday Sep 10, 2017 #

10 AM

Running 4:00 [3]

Scottish Tri Champs - 62nd and 17th Male Vet. 11minutes down on 3rd Vet most of which was lost on the swim. 2.38.33 overall and 2 minutes under target so happy with that on hilly / off road course.

4 minutes for transition. Swim transition rubbish not helped by loss of balance from the cold water.


Splits vet / overall
Swim 34(34) / 153(152)
T1 27/(33) / 123(146)
Bike 13(21) / 52(89)
T2 16(21) / 86(88)
Run 3(17) / 18(62)

Highlights of passing 57 people on the bike and 26 on the run and 13th on the bike and 3rd on the run on the vets.
C • Well done Rog! 6

Swimming 34:19 [5] 1.5 km (22:53 / km) +1m 22:48 / km

Scottish Tri Champs - swim - pretty cold with all the rain but not too bad. Small loch and very crowded so lots of bashing most of the way. A bit disappointed with time but difficult to get a rhythm going with all the kicking. 6 minutes down on Will M, 14 minutes on Andy T!

Road Biking 1:18:41 [5] 42.0 km (1:52 / km) +300m 1:49 / km
shoes: Focus

Bike section - nice route past Glen Dye and Bogendriep 3 times. Past loads of people feeling strong and decent pace

Running 41:34 [5] 10.0 km (4:09 / km) +80m 4:00 / km
shoes: Inov8 Roclite

Run section - nice 2 lap off road course on undulating grass and tracks with a number of stop turns. Took quite a few places but took a little time to get going, although surprised to see 2nd lap a little slower but hamstring did start to cramp up near the end

Saturday Sep 9, 2017 #

2 PM

Running Road / Track 27:22 intensity: (39 @1) + (49 @2) + (13:37 @3) + (12:17 @4) 5.0 km (5:28 / km) +57m 5:11 / km
ahr:137 max:151

Friday Sep 8, 2017 #

7 PM

Intervals 32:13 [3] 3.77 km (8:33 / km) +23m 8:17 / km

Thursday Sep 7, 2017 #

7 AM

Running 14:24 intensity: (2 @0) + (37 @1) + (4:02 @2) + (9:43 @3) 2.66 km (5:25 / km)
ahr:120 max:134

Monday Sep 4, 2017 #

7 AM

Gym 18:47 [3] 0.25 km (1:14:32 / km)

Swimming 17:59 [3] 0.84 km (21:28 / km)

Sunday Sep 3, 2017 #

3 PM

Running Terrain 2:14:12 [3] 18.9 km (7:06 / km) +367m 6:28 / km
shoes: Inov8 Roclite

Some hills with Jamie and then over beyond Cromet to the waterfall Mark mentioned. Not massive but quite pretty. Headed south from there across to the wind farm track - tussock heaven. Hips and knee feeling tired on way back.

Saturday Sep 2, 2017 #

9 AM

Road Biking 4:10 intensity: (22 @1) + (36 @2) + (3:12 @3) 2.0 km (2:05 / km)
ahr:124 max:138 shoes: Focus

warm-up / GPS not on and had to stop

Road Biking 1:47:24 intensity: (18 @1) + (2:55 @2) + (27:00 @3) + (1:16:46 @4) + (25 @5) 51.93 km (2:04 / km) +364m 2:00 / km
ahr:144 max:161 shoes: Focus

Lovely morning and chance to go out after missing out in the week.

Comrie, Crieff , Auchterder route, pushed most of the way and managed a 9 minute PB, just making 30km/h average, needing to do a little extension to tick up to 30.
7 PM

Running Road / Track 25:02 intensity: (56 @1) + (44 @2) + (16:06 @3) + (7:16 @4) 5.01 km (5:00 / km) +44m 4:47 / km
ahr:134 max:145

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