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Training Log Archive: Roger G

In the 31 days ending Aug 31, 2012:

activity # timemileskm+m
  Running22 15:11:26 86.31 138.91 1657
  Running Terrain3 5:52:21 29.22(12:04) 47.02(7:30) 2541
  Orienteering3 4:07:13 21.75(11:22) 35.0(7:04) 1048
  Road Biking3 2:57:22 46.73(3:48) 75.2(2:22) 644
  Gym1 31:56
  Swimming1 15:00
  Total29 28:55:18 184.01 296.13 5890
  [1-5]29 28:53:31

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Friday Aug 31, 2012 #

7 AM

Running 27:47 intensity: (1:16 @0) + (51 @1) + (3:04 @2) + (13:20 @3) + (3:40 @4) + (5:36 @5) 4.49 km (6:12 / km) +18m 6:04 / km
ahr:138 max:201 shoes: Brooks Adrenaline

Run to and from work, v slow
6 PM

Running 14:36 intensity: (2 @0) + (3:19 @2) + (8:31 @3) + (1:47 @4) + (57 @5) 2.51 km (5:49 / km) +44m 5:21 / km
ahr:131 max:174 shoes: Brooks Adrenaline

Thursday Aug 30, 2012 #

1 PM

Running 28:19 intensity: (4:21 @1) + (1:01 @2) + (10:23 @3) + (10:34 @4) + (2:00 @5) 4.36 km (6:30 / km) +46m 6:11 / km
ahr:133 max:170 shoes: Brooks Adrenaline

quick run round the castle drive

Wednesday Aug 29, 2012 #

7 PM

Orienteering 44:31 [3] 7.0 km (6:22 / km) +111m 5:54 / km

Enjoyable outing on the new Colzium map, nicely planned course avoiding bracken. Will be great for the club champs.

Monday Aug 27, 2012 #

1 PM

Running 1:04:43 intensity: (1:22 @1) + (8:33 @2) + (37:27 @3) + (17:21 @4) 7.56 km (8:34 / km) +303m 7:08 / km
ahr:131 max:157

Bank holiday Monday, family at school / work, so chance for a nice run.

Absolutely lashing it down all day, but managed to go over to Comrie for a solitary run up to rumbling bridge , monument, Devils Cauldron and back through 20 shilling wood. With the rain, huge amount of water coming down the brook, very impressive. Good wildlife spotting with no one around, spotted a dear in a garden in Comrie and a think an Otter? Dixie I'm sure will put me right.

Saturday Aug 25, 2012 #

12 PM

Running Terrain 2:37:10 intensity: (1 @0) + (13 @1) + (6:02 @2) + (35:54 @3) + (55:03 @4) + (59:57 @5) 22.02 km (7:08 / km) +1067m 5:45 / km
ahr:152 max:190

Ochil Hill 2000's. Didn't exactly go to plan and dropped out after Andrew Gannel Hill, deciding to enjoy a run in the hills rather than a hill race, missing out the tops on the way back. Fortunately had a phone and arranged lift from Sherriff Muir Inn.

Lots of excuses lined up as i thought about dropping out. Achilles sore, really busy week, still really tired from the purple thistle, running miles behind last years pace, 6 minutes down after an hour, lack of motivation to take the pain, wanting to make sure I was on good form to go out to dinner later. All these things making it easy to go for an easier option. Still a very good long run of over 2 and half hours.

Impressive race record for Muarry taking the victory.


Thursday Aug 23, 2012 #

6 PM

Running 50:00 [2] 3.0 km (16:40 / km) +26m 15:58 / km

run and stretch session

Tuesday Aug 21, 2012 #

7 AM

Running 44:03 intensity: (1 @0) + (1:10 @1) + (11:42 @2) + (31:10 @3) 6.63 km (6:39 / km) +14m 6:34 / km
ahr:122 max:137 shoes: Brooks Adrenaline

run into work from Norton house. Had planned to bike from Linlithgow, but didn't fancy the rain. felt terrible really knackered from the weekend
5 PM

Running 29:38 intensity: (6:40 @1) + (12:20 @2) + (10:38 @3) 2.59 mi (11:27 / mi) +37m 10:57 / mi
ahr:112 max:134 shoes: Brooks Adrenaline

run back from work to norton house - still felt terrible - classic races are for youngsters

Monday Aug 20, 2012 #

12 PM

Running 24:03 intensity: (1 @0) + (15:06 @1) + (5:29 @2) + (3:27 @3) 1.01 mi (23:49 / mi) +6m 23:23 / mi
ahr:98 max:126 shoes: Brooks Adrenaline

jog and stretch at work

Sunday Aug 19, 2012 #

10 AM

Orienteering 1:38:06 intensity: (1 @0) + (10 @1) + (12 @2) + (1:12 @3) + (47:27 @4) + (49:04 @5) 13.5 km (7:16 / km) +421m 6:17 / km
ahr:158 max:170

Day 2 - 98 minutes, 3rd only 9 minutes down on Alisdair, so pretty pleased, felt a wreck after yesterday with the first half much tougher terrain. 2 minutes lost at number 5, clean the rest, Alistadair came past with 2km to go which helped motivation.

Running 15:00 [3]

warm up

Saturday Aug 18, 2012 #

Event: Purple Thistle 2012
 
3 PM

Running 10:29 intensity: (42 @1) + (1:09 @2) + (7:40 @3) + (58 @4) 1.24 km (8:28 / km) +125m 5:38 / km
ahr:129 max:146

Orienteering 1:44:36 intensity: (1 @1) + (8 @2) + (52 @3) + (19:20 @4) + (1:24:15 @5) 14.5 km (7:13 / km) +516m 6:07 / km
ahr:164 max:175

Purple Thistle - 104min mighty 4th, Alisdair 85 min
3 to 4 minutes mistakes, felt strong running
Cracking course including 2.5 km leg uphill 2nd control
Cracking weather, great views out to the islands

Thursday Aug 16, 2012 #

7 AM

Running 53:18 intensity: (22 @1) + (2:38 @2) + (8:57 @3) + (36:33 @4) + (4:48 @5) 11.99 km (4:27 / km) +89m 4:17 / km
ahr:147 max:162 shoes: Brooks Adrenaline

Good paced run from work around HW and then along canal on the 12km route

Running 10:35 intensity: (8:31 @2) + (1:59 @3) + (5 @4) 1.09 km (9:41 / km) +5m 9:28 / km
ahr:112 max:147

warm down jog back to work

Wednesday Aug 15, 2012 #

2 PM

Running 40:36 intensity: (2 @0) + (5:31 @2) + (14:56 @3) + (20:07 @4) 6.88 km (5:54 / km) +99m 5:30 / km
ahr:136 max:155 shoes: Brooks Adrenaline

Working from home, so managed to get out to the Christmas tree farm and back. RIP smart road shoes, now caked in mud

Tuesday Aug 14, 2012 #

6 AM

Running 54:47 intensity: (1 @0) + (26 @1) + (2:17 @2) + (25:45 @3) + (26:18 @4) 10.35 km (5:18 / km) +174m 4:53 / km
ahr:138 max:156 shoes: Brooks Adrenaline

Giving Elle a lift to the airport so got out before work out the back of Braco on the new pylon track, went to bed tto late so the 6am start really hurt and felt terrible for the first 3 km. Things improved from there.

Sunday Aug 12, 2012 #

7 PM

Running 35:00 intensity: (10 @0) + (23 @1) + (3:35 @2) + (13:10 @3) + (17:42 @4) 7.35 km (4:46 / km) +62m 4:34 / km
ahr:137 max:154 shoes: Brooks Adrenaline

Brand spanking new road shoes, so went for a pacey run up to Greenloaning and back

Running 23:38 intensity: (1 @0) + (19:12 @1) + (4:05 @2) + (20 @3) 1.48 km (15:57 / km) +1m 15:54 / km
ahr:88 max:132 shoes: Brooks Adrenaline

Saturday Aug 11, 2012 #

9 AM

Running Terrain 2:00:10 intensity: (10 @1) + (2:01 @2) + (36:58 @3) + (1:13:29 @4) + (7:32 @5) 17.59 km (6:50 / km) +700m 5:42 / km
ahr:142 max:164

Reccy and hill training for Ochils - run from Sheriff Muir Road to Ben Cleuch and back

Felt strong on the hills and much better than last weeks hill run although achilles still sore.
3 PM

Running 1:05:59 intensity: (5:44 @1) + (41:23 @2) + (18:52 @3) 9.3 km (7:06 / km) +21m 7:01 / km
ahr:114 max:133

Wasn't planning on this run. Out to Tentsmuir for a run with Jamie on bike and Dawn running. felt pretty tired at the end.

Friday Aug 10, 2012 #

7 AM

Gym 31:56 intensity: (6 @0) + (18:42 @1) + (12:49 @2) + (19 @3)
ahr:94 max:124

Free pass to the gym at work to do some stretching and conditioning - looking forward to palates back

Swimming 15:00 [3]

quick swim which was hard work as always

Thursday Aug 9, 2012 #

2 PM

Running 42:55 intensity: (1 @0) + (28 @1) + (4:29 @2) + (27:05 @3) + (10:52 @4) 7.33 km (5:51 / km) +104m 5:28 / km
ahr:133 max:158

Wednesday Aug 8, 2012 #

6 AM

Road Biking 30:45 intensity: (5:21 @1) + (11:47 @2) + (12:45 @3) + (52 @4) 12.28 km (2:30 / km) +57m 2:27 / km
ahr:115 max:144

ride from Braco to Dunblane train station

Road Biking 49:34 intensity: (2:37 @1) + (10:30 @2) + (32:23 @3) + (4:04 @4) 21.32 km (2:19 / km) +139m 2:15 / km
ahr:124 max:150

Linlithgow to Gogarburn

Tuesday Aug 7, 2012 #

6 AM

Running 1:00:57 [4] 10.44 km (5:50 / km) +174m 5:23 / km

Morning run from Braco - hour run and logged before 8am!

Monday Aug 6, 2012 #

7 AM

Running 52:51 intensity: (1 @0) + (2:29 @2) + (47:59 @3) + (2:22 @4) 10.07 km (5:15 / km) +28m 5:10 / km
ahr:133 max:145

run before work from Gogarburn, felt terrible but got better through he run
achilles have been sore for a while, so must do some stretching!

Sunday Aug 5, 2012 #

4 PM

Running 1:10:26 intensity: (24:08 @2) + (45:28 @3) + (50 @4) 10.0 km (7:03 / km) +238m 6:18 / km
ahr:115 max:144

Loch Ard Forest run with Jamie on bike and dawn on running, fairly stop start with some fast sections

Saturday Aug 4, 2012 #

12 PM

Running Terrain 1:15:01 intensity: (4:02 @1) + (5:44 @2) + (13:26 @3) + (51:49 @4) 7.41 km (10:07 / km) +774m 6:39 / km
ahr:141 max:159

Running 30:00 [4] 7.0 km (4:17 / km)

great run with Magic up Ben Venue. This was great training for Ochil 2000's, with the same feeling up Dumyat. Legs felt dead from the start and could only walk steep sections. Road biking on friday was a bit of a mistake.

Friday Aug 3, 2012 #

7 AM

Road Biking 47:16 intensity: (1 @0) + (1:23 @1) + (10:27 @2) + (26:02 @3) + (9:23 @4) 20.88 km (2:16 / km) +146m 2:11 / km
ahr:128 max:158

Parked car at Beecraigs and cycled the old route, which is largely down hill
5 PM

Road Biking 49:47 intensity: (5:57 @1) + (5:42 @2) + (28:44 @3) + (9:24 @4) 20.71 km (2:24 / km) +302m 2:14 / km
ahr:129 max:159

Return journey set target of getting over 25kmph average, back up the hill which proved to be pretty hard.

Thursday Aug 2, 2012 #

1 PM

Running 34:26 intensity: (2 @0) + (1:25 @1) + (5:38 @2) + (25:23 @3) + (1:58 @4) 6.43 km (5:21 / km) +38m 5:12 / km
ahr:127 max:144

Wednesday Aug 1, 2012 #

7 AM

Running 27:20 intensity: (6:18 @1) + (16:26 @2) + (4:36 @3) 3.63 km (7:32 / km) +5m 7:29 / km
ahr:111 max:127

Quarto de altino east of Venice - little jog to ease achilles, early morning to finish off the holiday

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