Training Log Archive: Roger GIn the 31 days ending Aug 31, 2011:
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Wednesday Aug 31, 2011 #
Orienteering 20:00 [2] 1.7 km (11:46 / km)
Yellow course warm-up
Orienteering 37:26 [4] 6.54 km (5:43 / km)
Running ok considering the last 7 days. Missed a minute or so on #4, otherwise ok.
Enjoyed muched more than expected with a revisit to Dumyat after last Saturday. Good to get on a new bit 3-6.
Running Road / Track 1:00 [3]
Same session as 2 years ago training for Berlin.
3 laps of the uni loch, this time without Abi, Ross, Jon, Fi but with girls running giving shouts of encouragement (much needed)
8:31 2.3km 3:40m/k
8:23 3:37m/k
8:23 3:37m/k
4 min rests
Tuesday Aug 30, 2011 #
Running 40:00 [2] 5.0 km (8:00 / km)
tuned into warm-up for intervals
Intervals 15:00 [5] 3.0 km (5:00 / km)
pretty tired so decided on a short speed session 6 * 400m with 1:30 rests
1:23 3:28m/k
1:21 3:24
1:16 3:12
1:25 3:33
1:19 3:18
1:23 3:27
variable surfaces so not consistent but another speed session in the bank
Monday Aug 29, 2011 #
Running 1:01:00 [4] 12.87 km (4:44 / km) +100m 4:34 / km
Start at Dunblane High, over to Doune on roads, round the Ponds and Wood of Doune back on the old railway.
Tryed to keep pace up but still feeling a bit jaded.
Gym 1:10:00 [2]
Sunday Aug 28, 2011 #
Orienteering 35:00 [4] 6.3 km (5:33 / km) +100m 5:09 / km
Legs felt ok-ish, lack of focus on orienteering meant I was pretty sloppy, loosing at least 4 minutes - not good.
Good result for the team however! This comp needs to be combined with SOL otherwise competition is pretty limited.
Saturday Aug 27, 2011 #
Running 3:22:00 [5] 31.25 km (6:28 / km) +1800m 5:01 / km
Thought this was going to be hard, and wasn't disappointed.
From the very off felt awful, heavy legs and sore achilles. Expected to get into it after a while, but it never happened. Long downhill and climb up to Kings seat put pay to that.
I had hoped to get near to Wills time 2:08 and kept in touch in terms of time until Ben Cluech but was going backwards from there on.
From Bairdennon found a good route along sheep tracks, largely thanks to following 2rd woman, who really knew the route. Fell over on this section and calf cramped, so spent rest of the race worried that it was going to go. Wheels fell off after that, and really struggled up and down Dumyat. 3 minutes down on Ross at the top 7 by the end!
Marathon and hill running very different sports probably worth doing one or the other! After Berlin I'm going to go for the hills.
Glad I have done it and good training.
Friday Aug 26, 2011 #
Running 30:00 [2] 5.5 km (5:27 / km)
Thursday Aug 25, 2011 #
Running 45:00 [3] 9.5 km (4:44 / km)
Intervals 30:00 [5] 6.5 km (4:37 / km)
6 * 1km
Splits - 3:32, 3:32, 3:46, 3:32, 3:33, 3:30
happy with pace tonight
Running 20:00 [3] 3.0 km (6:40 / km)
Monday Aug 22, 2011 #
Running 1:13:08 [4] 16.0 km (4:34 / km) +100m 4:26 / km
Work up to Water of Leith - 5km 4:59
W of L down the railway line to Slateford / Canal - 5km 4:22
Canal to Railway Work 5km - 4:26
last km 4:03
not overly pushing just felt terrible the whole way
Sunday Aug 21, 2011 #
Running 47:00 [3] 6.8 km (6:55 / km) +150m 6:14 / km
Saturday Aug 20, 2011 #
Running Terrain 2:59:30 [3] 26.5 km (6:46 / km) +900m 5:47 / km
Calf tweaked after Innerdowie so took it pretty steady on the hills. need to make sure strong enought do race next week.
Innerdownie 611m 34 min 7.42 m/k
Andrew Gannel Hill 670m 46 min 7.08 m/k
Ben Cleuch 721m 10 min 6.55 m/k
Blairdennon Hill 631m 37 min 7.21 m/k
To Road 18 min 6.14 m/k
Back to Braco 32 min 5.29 m/k
Not the 32km but then not on roads, good to be out for race time.
Wednesday Aug 17, 2011 #
Intervals 32:00 [5] 7.0 km (4:34 / km)
8:31 2.3km 3:40m/k
8:23 3:37m/k
8:23 3:37m/k
4 min rests - felt tired but kept going at reasonable pace ( on for sub 2:30 if I could keep it going! hats off to to people that can.
Running 50:00 [2] 5.0 km (10:00 / km)
Tuesday Aug 16, 2011 #
Running 1:25:18 [4] 20.0 km (4:16 / km) +150m 4:07 / km
Splits
1) 10 km 43:17 (4:20 m/k)
2) 20km 42:00 (4:12 m/k)
This would have delivered a sub 3 hour with decent head wind and some track and paths thrown in.
This feels much more like it and can see the light at the end of the tunnel and a chance of doing a respectable time in 6 weeks.
This is my last Marathon so might as well make the effort.
Monday Aug 15, 2011 #
Intervals 30:00 [5] 5.0 km (6:00 / km)
3:59
3:54
3:54
3:54
3:50
average 3:54
Compares ok with 3.53 average in March. Fastest ever was 3:42 average, but for 4 reps over 2minute rests
Running 15:00 [3] 2.0 km (7:30 / km)
Sunday Aug 14, 2011 #
Running 40:00 [3] 7.5 km (5:20 / km) +150m 4:51 / km
Saturday Aug 13, 2011 #
Running 2:20:00 [4] 28.4 km (4:56 / km) +150m 4:48 / km
Godd run but not building a great deal of confidence over the longer distance.
Friday Aug 12, 2011 #
Running 1:03:00 [4] 13.0 km (4:51 / km) +40m 4:46 / km
Nobody sat next to me on the train!
Running 16:00 [3] 2.5 km (6:24 / km)
Monday Aug 8, 2011 #
Running 45:00 [4] 10.0 km (4:30 / km)
Saturday Aug 6, 2011 #
Orienteering 1:15:00 [5] 11.0 km (6:49 / km) +450m 5:40 / km
Overall managed to get in top 20 ( well 20th) and respectable against other FVO's although Will pulled away in the end. Something to be said for younger legs recovering after day 3 epic. Glad i did the 21E, and enjoyed comp. Would have likely have been 2nd on 35L so didn't miss out there.
Running 30:00 [2] 2.0 km (15:00 / km) +200m 10:00 / km
Friday Aug 5, 2011 #
Orienteering 1:11:35 [5] 11.0 km (6:30 / km) +350m 5:37 / km
Very tired and made 3 minutes of mistakes - 25th on the day
Running 20:00 [2] 3.0 km (6:40 / km)
Thursday Aug 4, 2011 #
Orienteering 1:14:00 [5] 10.65 km (6:57 / km) +350m 5:58 / km
Running 20:00 [2] 2.0 km (10:00 / km)
Tuesday Aug 2, 2011 #
Orienteering 2:16:00 [5] 16.0 km (8:30 / km) +850m 6:43 / km
30th position 1st FVO. Tough terrain being early start. Should have made 2 hours but didn't see drinks and was seriously dehydrated at the end. Lost 3 minutes at the end as shattered and not with it.
Monday Aug 1, 2011 #
Running 36:00 [5] 4.8 km (7:30 / km) +175m 6:21 / km
Very clean run particularly pleasing with GPS on! steady running and making sure.
Gym 20:00 [3] 2.0 km (10:00 / km)