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Training Log Archive: Roger G

In the 31 days ending Dec 31, 2011:

activity # timemileskm+m
  Running10 7:21:09 43.87(10:03) 70.6(6:15) 835
  Gym4 2:26:37 0.38 0.61
  Running Terrain2 2:17:16 11.06(12:24) 17.8(7:43) 424
  Turbo Trainer2 1:20:24 0.27 0.43
  Walk1 1:00:11 2.49(24:13) 4.0(15:03) 10
  Orienteering1 50:00 3.73(13:25) 6.0(8:20)
  Intervals1 24:01 2.61(9:12) 4.2(5:43) 18
  Total18 15:39:38 64.4 103.64 1287
  [1-5]18 14:32:53

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Saturday Dec 31, 2011 #

Note
(sick)


up and around house, still feel very rough

Friday Dec 30, 2011 #

Note
(sick)

even worse today

Thursday Dec 29, 2011 #

Note
(sick)

Flu like symptoms, gob stopper glands in bed all day

Monday Dec 26, 2011 #

6 PM

Walk 1:00:11 intensity: (1:00:00 @0) + (11 @1) 4.0 km (15:03 / km) +10m 14:52 / km
ahr:115 max:137

Sunday Dec 25, 2011 #

Orienteering 50:00 [2] 6.0 km (8:20 / km)

slow run with Jamie around Ecclesall woods with a map

Saturday Dec 24, 2011 #

Note
(sick)

sick - sore throat and cough

Friday Dec 23, 2011 #

9 AM

Running 59:35 intensity: (19 @1) + (1:47 @2) + (3:16 @3) + (54:13 @4) 6.51 km (9:09 / km) +155m 8:11 / km
ahr:140 max:141

Wednesday Dec 21, 2011 #

12 PM

Running 52:30 intensity: (58 @2) + (17:04 @3) + (30:06 @4) + (4:22 @5) 8.64 km (6:05 / km) +65m 5:52 / km
ahr:144 max:177

gentle cruise back into training after being sick

Tuesday Dec 20, 2011 #

8 PM

Turbo Trainer 30:02 intensity: (3:37 @1) + (22:27 @2) + (3:58 @3)
ahr:112 max:127

Monday Dec 19, 2011 #

9 AM

Gym 1:00:00 [2]

Wednesday Dec 14, 2011 #

Note
(sick)

sore throat really run down

Monday Dec 12, 2011 #

Gym 45:00 [3]

Sunday Dec 11, 2011 #

11 AM

Running 1:07:31 intensity: (15 @1) + (1:19 @2) + (32:31 @3) + (24:37 @4) + (8:49 @5) 11.6 km (5:49 / km) +205m 5:21 / km
ahr:140 max:209

IOW after visiting nan at Sandown run back over the downs on track and roads over to Fishbourne on the north coast.

Friday Dec 9, 2011 #

1 PM

Running 1:02:12 intensity: (8 @0) + (3:10 @1) + (7:03 @2) + (23:43 @3) + (27:55 @4) + (13 @5) 11.97 km (5:12 / km) +170m 4:51 / km
ahr:134 max:165


Run out to Sheriff Muir road, look at the snowy views and back again

Thursday Dec 8, 2011 #

3 PM

Running 29:06 intensity: (1 @0) + (25 @1) + (5:58 @2) + (20:00 @3) + (2:42 @4) 4.59 km (6:21 / km) +48m 6:02 / km
ahr:145 max:204

after coming home from work early due to the gales - didn't much fancy taking the opportunity to run in day light. After some hail stone battering just headed around the brae.

Turbo Trainer 50:22 intensity: (2 @0) + (1:58 @1) + (32:21 @2) + (15:29 @3) + (32 @4) 0.43 km (1:56:19 / km)
ahr:117 max:142

finally set up the turbo trainer to help do something in this minging weather, new i-phone helped to pass the time

Gym 11:37 intensity: (5:36 @0) + (6:01 @1) 0.61 km (19:08 / km)
ahr:68 max:83

Monday Dec 5, 2011 #

12 PM

Intervals 24:01 intensity: (2 @0) + (2:07 @1) + (3:37 @2) + (2:30 @3) + (10:26 @4) + (5:19 @5) 4.2 km (5:43 / km) +18m 5:36 / km
ahr:140 max:165

quick 4*1km interval session with 4:10 average - quite soggy under foot but pretty slow

Running 20:00 [3] 3.0 km (6:40 / km)

2km warm up 1 km warm down
8 PM

Gym 30:00 [2]

Missed palates, as very late from work, so had a DIY session at home

Sunday Dec 4, 2011 #

3 PM

Running Terrain 1:06:31 intensity: (56 @0) + (3:14 @1) + (12:40 @2) + (36:09 @3) + (12:36 @4) + (56 @5) 10.15 km (6:33 / km) +127m 6:10 / km
ahr:129 max:167

After buying a bargain Christmas tree, run back on the Kinbuck road in very snowy conditions. Extension up through the Christmas tree farm and back by the brae.

Saturday Dec 3, 2011 #

10 AM

Running 29:33 intensity: (14 @1) + (2:03 @2) + (15:26 @3) + (9:46 @4) + (2:04 @5) 4.61 km (6:24 / km) +47m 6:06 / km
ahr:136 max:176

Quick warm up run round the brae.
1 PM

Running Terrain 1:10:45 intensity: (30 @1) + (13:35 @2) + (37:18 @3) + (19:00 @4) + (22 @5) 7.66 km (9:14 / km) +297m 7:44 / km
ahr:131 max:161

up from Drummond castle, run through the woods and pine needled tracks up to the top of Torlum hill. Potential to extend the map in a couple of years but lovely to explore as a terrain run.

Friday Dec 2, 2011 #

6 PM

Running 32:59 intensity: (1:45 @1) + (5:49 @2) + (10:57 @3) + (8:21 @4) + (6:07 @5) 4.94 km (6:40 / km) +43m 6:24 / km
ahr:136 max:193

run after work to park and ride then a little extension after dropping bag at car

Thursday Dec 1, 2011 #

8 AM

Running 58:02 intensity: (29 @1) + (2:39 @2) + (37:25 @3) + (15:34 @4) + (1:55 @5) 10.07 km (5:46 / km) +38m 5:40 / km
ahr:137 max:169

run from park and ride to work via Heriot Watt - very tired this morning, suppose its only 12 hours after hard run on the night o
6 PM

Running 29:41 intensity: (1:16 @1) + (5:41 @2) + (20:53 @3) + (1:51 @4) 4.67 km (6:21 / km) +64m 5:57 / km
ahr:125 max:156

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