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Training Log Archive: Roger G

In the 31 days ending Dec 31, 2008:

activity	#	time	miles		km		+m
Running	19	16:18:20	79.47		127.9
Gym	11	5:30:10
Running Terrain	3	3:23:00	18.02	(11:16)	29.0	(7:00)	200
Walk	2	2:45:00	3.11		5.0
Road Biking	1	2:00:00	27.96	(4:17)	45.0	(2:40)
Orienteering	2	1:33:00	6.21	(14:58)	10.0	(9:18)
Mountain Biking	1	1:15:00
Turbo Trainer	1	50:00	16.0	(3:07)	25.75	(1:57)
Swimming	1	30:00
Cross Trainer	1	15:00
Total	26	34:19:30	150.78		242.65		200

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Wednesday Dec 31, 2008 #

Mountain Biking 1:15:00 [4]

ride up towards Windfarm, back through

Gorgeous day - sun setting over Gargunock way

Tuesday Dec 30, 2008 #

Gym 40:00 [2]

20 minute strength 20 min stretching / pallates

Running 50:00 [4] 11.0 km (4:33 / km)

gogarburn - A8 - canal - Hermiston Gate and back

medium speed - felt in control and faster than recently

Monday Dec 29, 2008 #

Running 30:00 [5]

10 min warmup / down

Intervals 4 * 1.2km on paths at work

4:42, 4:30, 4:25, 4:26 - 1:30 recoveries

Down 10-15 seconds on respectable timing

Gym 10:00 [3]

stretching

Sunday Dec 28, 2008 #

Orienteering 50:00 [4] 6.0 km (8:20 / km)

Run out with map onto Craig a Barns - felt slow, picking way through terrain. a bit tricky on way back down picking way through crags but good terrain practice

Walk 1:45:00 [1] 5.0 km (21:00 / km)

Strenuous in places walk carrying Jamie in places up to the top of Craig a Barns - back / core muscles well worked

Saturday Dec 27, 2008 #

Running 1:00:00 [3]

Run from University up through woods towards Dumyat top carpark- pushing Jamie on bike

Friday Dec 26, 2008 #

Running 1:45:00 [3] 15.0 km (7:00 / km)

Track run from braco out towards Windfarms. Headed out as far at the end of the forest and then headed south. Rough terrain through forest linking rides together find new route back through to Braco / Ashfield road. Saw nobody on run.

Thursday Dec 25, 2008 #

Running 1:10:00 [4] 12.0 km (5:50 / km)

Christmas morning run with Al from Porter valley over to Limb valley and back. Hard up the hills, on the coat tails of AL

Wednesday Dec 24, 2008 #

Running 35:00 [3] 5.5 km (6:22 / km)

After nice lunch and catch up, run from Al and Jamie's in Sheffield down through Endcliff Park to P&P's

Gym 30:00 [2]

stretching and core strength

Tuesday Dec 23, 2008 #

Running 50:00 [3] 7.4 km (6:45 / km)

Run round from Dad's around Linacre Woods. Sis had map with course so jog round. Calf is sore, with lump at the top.

Monday Dec 22, 2008 #

Running 48:00 [3] 7.0 km (6:51 / km)

After a good night at Sam's house in Barnsley with good catch up with Cran and Marie went for little run out with Sam, paths and parkland

Sunday Dec 21, 2008 #

Running Terrain 1:00:00 [4] 9.0 km (6:40 / km)

terrain run out the back of braco

Turbo Trainer 50:00 [3] 16.0 mi (3:07 / mi)

watching england vs India first thing Sunday morning - wanted to do more but got bored

C • Flintoff and Pietersen 3

Saturday Dec 20, 2008 #

Running 1:28:00 [3] 16.0 km (5:30 / km)

road run from Braco to Stirling uni over Sheriff Moor - reasonably steady ensuring calf not too sore

Friday Dec 19, 2008 #

Running 35:00 [3] 6.0 km (5:50 / km)

gentle run at the back of Braco - testing out calf which has settled down loads - still a little sore

Swimming 30:00 [1]

messing around in the pool with Jamie

Wednesday Dec 17, 2008 #

Note

worry over pain at the top of my right calf, just like DVT 7 years back - went for scan and it appears to be just overuse at intervals from the warmup! high knee lifts!!

Tuesday Dec 16, 2008 #

Running 1:00:00 [2] 6.0 km (10:00 / km)

slow jog around work catching up with Michelle

plus warm up warm down intervals

Running 34:00 [5]

10km relay intervals -

400,800,800,400,400,400,400,400,400,400

Rough average 73sec per 400 - tough

Gym 10:00 [3]

stretching

Monday Dec 15, 2008 #

Running 1:10:00 [4] 13.0 km (5:23 / km)

Early run from Currie into town - no pains!!

Gym 1:00:00 [3]

Palates + circuits

with something different - relay team races the crab race was sore.

Sunday Dec 14, 2008 #

Running 45:00 [3] 6.0 km (7:30 / km)

doing lots of work at treetops at Newtonmore so had to resort to run in the dark back in Braco on paths / track - not inspiring

Gym 45:00 [1]

not really Gym, but spent over an hour raking very wet leaves - pretty knackering
- good core strength work out

Saturday Dec 13, 2008 #

Running Terrain 58:00 [3] 8.0 km (7:15 / km)

terrain run out the back of Braco. Felt pretty good considering late night in Edinburgh. Calf although tight wasn't any problem

Friday Dec 12, 2008 #

Running 45:00 [3] 8.0 km (5:38 / km)

Run from Work at Gogarburn to Travelodge off Queensferry road before night out with team

Calf felt tight which was a bit of a worry.

Wednesday Dec 10, 2008 #

Orienteering 43:00 [5] 4.0 km (10:45 / km)

Having a proper head torch seems to make a large difference - finally managed to get victory in a night race!

Running 15:00 [2]

warmup and down

Gym 25:00 [1]

gym stretching at lunch

Tuesday Dec 9, 2008 #

Running 20:00 [5]

Two laps of the lake

8.35 on first managed to catch Ben 30 seconds
8.27 on second

Pleased consistent - hard

Running 40:00 [3]

warm up and warm down

Gym 20:00 [3]

stretching at Gym

Monday Dec 8, 2008 #

Gym 1:10:00 [3]

Pallates and Circuits

Sunday Dec 7, 2008 #

Road Biking 2:00:00 [3] 45.0 km (2:40 / km)

Road ride from Scone Palace Back to Braco

Long tough ride into freezing head wind and very dark at the end. Had to ride holding mini LED light, as main lights ran out

Saturday Dec 6, 2008 #

Running Terrain 1:25:00 [3] 12.0 km (7:05 / km) +200m 6:32 / km

Glorious sunny run out the back of Braco, with layer of snow on the ground

First 40 minutes with Dawn and then extended loop and run back

Walk 1:00:00 [1]

Walk up the back of Comrie to the top of the monument with Mum, Dawn and Jamie.

Lots of hiding and carrying Jamie

Friday Dec 5, 2008 #

Running 10:00 [4]

Calf felt tight so shortened run on treadmill

Cross Trainer 15:00 [3]

Easy session on cross trainer at Gym

Gym 10 [1]

stretching

Thursday Dec 4, 2008 #

Running 48:00 [4] 10.0 km (4:48 / km)

Run out with work - Tried to go past Howden Hire place but bridge being repaired so fast run back

good pace with work guys - Chris,Jim,Ken

Legs felt a little sore after

Wednesday Dec 3, 2008 #

Running 20:20 [4] 5.0 km (4:04 / km)

Time trail on treadmill testing out legs and cold - felt ok running between 15-16 km/h

Gym 20:00 [3]

Stretching

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