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Training Log Archive: Roger G

In the 31 days ending Dec 31, 2013:

activity # timemileskm+m
  Running14 9:08:07 51.58(10:38) 83.01(6:36) 1300
  Running Road / Track9 7:20:22 55.69(7:54) 89.62(4:55) 594
  Orienteering7 6:48:54 34.82(11:45) 56.04(7:18) 123143 /53c81%
  Running Terrain3 5:03:48 28.12(10:48) 45.26(6:43) 638
  Gym3 2:37:23
  Turbo Trainer3 2:23:43 29.83(4:49) 48.0(3:00)
  Total31 33:22:17 200.03 321.92 376343 /53c81%
  [1-5]31 33:02:03

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Tuesday Dec 31, 2013 #

Note

End of M35. Very pleased with totals for the year 269 hours running 50 hours
more than other years with total 388 hours all activity. 3328km of distance. Roll on M40.
3 PM

Running 1:16:31 [3] 12.5 km (6:07 / km) +235m 5:36 / km
shoes: Brooks 2013 GTS Blue

Working from Dad's in Chesterfield. Waited until lashing rain stopped but before it got dark. Linacre lived up to my memory as a mud bath. Wasn't enjoying so headed up the valley until I hit road that goes Baslow. Headed other way and ran down to Barlow and back to home.

Extra light makes a difference -ok at 4.30!

Monday Dec 30, 2013 #

1 PM

Running Road / Track 44:14 intensity: (17:52 @3) + (24:56 @4) + (1:26 @5) 10.47 km (4:14 / km) +90m 4:03 / km
ahr:141 max:163 shoes: Brooks 2013 GTS Blue

working from home so waited until rain had stopped. Didn't fancy mud and wet so went on Kinbuck back road. 5km pace run back 19:55. Not mega fast but ok with hills.

Sunday Dec 29, 2013 #

11 AM

Running Road / Track 1:31:52 intensity: (16:18 @2) + (42:54 @3) + (32:40 @4) 17.46 km (5:16 / km) +131m 5:04 / km
ahr:128 max:155 shoes: Brooks 2013 GTS Blue

Sunshine at last. Run from Gleneagles. Start with Dawn as a warm up then did a circuit into Auchteradar and then through Championship course onto path to Blackford. Nice to be dry and a bit quicker than recently.

Saturday Dec 28, 2013 #

11 AM

Orienteering 1:09:05 [4] 6.64 km (10:24 / km) +352m 8:13 / km
shoes: Ice bugs 2013

Short Brown Trossachs course from last year. Wet as I've seen it. Very soft under foot. A bit down on the 45's from the event. Interesting to do some of the legs that I'd planned but never run.

Friday Dec 27, 2013 #

6 PM

Turbo Trainer 35:26 [3] 10.0 km (3:33 / km)

quick spin after working from home.

Thursday Dec 26, 2013 #

10 AM

Running Terrain 1:46:30 intensity: (14:41 @0) + (21:53 @1) + (12:06 @2) + (41:35 @3) + (11:18 @4) + (4:57 @5) 17.0 km (6:16 / km) +296m 5:46 / km
ahr:97 max:171 shoes: Inov8 Talon 2012

Exploring run out of Braco following the new powerline through the new plantation, spending a lot of time in terrain.

Wednesday Dec 25, 2013 #

10 AM

Running 49:28 [2] 5.84 km (8:28 / km) +213m 7:10 / km
shoes: Ice bugs 2013

FVO Christmas run up Dumyat. Bit nippy on top but not too bad, especially with a drop of blackberry gin - thanks Elle

Running 23:00 [3] 4.6 km (5:00 / km) +47m 4:45 / km
shoes: Brooks 2013 GTS Blue

little trot round the castle drive

Tuesday Dec 24, 2013 #

7 AM

Running 34:07 [3] 5.72 km (5:58 / km) +44m 5:45 / km
shoes: Brooks 2013 GTS Blue

Steady run from around Riccarton. Calf feeling ok at this pace.
5 PM

Running 47:53 [3] 6.73 km (7:07 / km) +115m 6:33 / km
shoes: Brooks 2013 GTS Blue

Girls run with more boys - Gary, Dave. Louise and Dawn. Nice route around the campus.

Monday Dec 23, 2013 #

Turbo Trainer 1:00:00 [2] 20.0 km (3:00 / km)

Watched boring arsenal v Chelsea game. Steady.

Sunday Dec 22, 2013 #

9 AM

Running 53:21 [3] 6.13 km (8:43 / km) +238m 7:18 / km
shoes: Inov8 Talon 2012

Kids Christmas run to top of Comrie monument. Very sociable with over 50 kids. Bad news was having calf alert and had to jog back down. Bit sore tonight so needing a couple of days off.

Saturday Dec 21, 2013 #

2 PM

Orienteering 1:55:07 [4] 12.53 km (9:11 / km) +293m 8:14 / km
shoes: Ice bugs 2013

Quality session on Sauchie. Great course, good mapping. Pairs with Will. A bit scrappy today, struggling to see poor print of map and getting gloomy. Very pleased to bring head torch much needed later on on dark forest.
C • Darkness 4

Friday Dec 20, 2013 #

7 AM

Running 43:41 [3] 8.55 km (5:07 / km) +82m 4:53 / km
shoes: Brooks 2013 GTS Blue

Felt more spritely this morning. Run up to Water Leith and back down to Hermiston village

Thursday Dec 19, 2013 #

7 AM

Running Road / Track 44:03 [3] 8.39 km (5:15 / km) +37m 5:08 / km
shoes: Brooks 2013 GTS Blue

Normal 8km canal run

Wednesday Dec 18, 2013 #

7 AM

Running Road / Track 59:59 intensity: (39 @0) + (3:21 @2) + (34:33 @3) + (20:52 @4) + (34 @5) 12.0 km (5:00 / km) +62m 4:52 / km
ahr:112 max:162 shoes: Brooks 2013 GTS Blue

Work run Roddinglaw, Canal, Ratho, Norton House and back.

Felt slow, feeling the effects of Turbo Trainer

Tuesday Dec 17, 2013 #

7 PM

Turbo Trainer 48:17 intensity: (10:00 @1) + (4:11 @2) + (30:17 @3) + (3:49 @4) 18.0 km (2:41 / km)
ahr:119 max:148

HRM cheating me of beats. Working hard and the thing is saying 120. must get a new battery.

Running 11:56 intensity: (3:10 @1) + (4:24 @2) + (4:22 @3) 1.94 km (6:09 / km) +24m 5:47 / km
ahr:109 max:125 shoes: Brooks 2013 GTS Blue

after sitting on turbo trainer getting outside and running in the cold and dark a joy!

Monday Dec 16, 2013 #

5 PM

Running 31:29 [3] 5.44 km (5:47 / km) +75m 5:25 / km
shoes: Brooks 2013 GTS Blue

Gym 37:23 intensity: (3:53 @0) + (25:55 @1) + (6:39 @2) + (56 @3)
ahr:88 max:128 shoes: Brooks 2013 GTS Blue

Gym 20:00 [1]

Pilates

Sunday Dec 15, 2013 #

11 AM

Running 16:20 intensity: (3 @0) + (3:47 @1) + (1:20 @2) + (1:55 @3) + (9:15 @4) 2.06 km (7:55 / km)
ahr:129 max:159 shoes: Ice bugs 2013

Orienteering 41:29 intensity: (1 @0) + (9 @1) + (2:56 @2) + (9:48 @3) + (25:54 @4) + (2:41 @5) 6.66 km (6:14 / km) +92m 5:50 / km
ahr:144 max:163 spiked:15/18c shoes: Ice bugs 2013

Fun race on Inshriach. Legs knackered from yesterday and struggling to push in the terrain.

One main miss at #11 and hesitant in places on last loop.

Better competion than British champs

Orienteering 25:29 intensity: (44 @1) + (9:00 @2) + (15:45 @3) 3.28 km (7:46 / km) +34m 7:23 / km
ahr:119 max:136 shoes: Ice bugs 2013

Saturday Dec 14, 2013 #

9 AM

Running 4:10 intensity: (42 @3) + (3:28 @4) 0.71 km (5:50 / km) +3m 5:42 / km
ahr:147 max:158 shoes: Brooks 2013 GTS Blue

Running Road / Track race 17:00 intensity: (6 @1) + (38 @2) + (1:23 @3) + (5:00 @4) + (9:53 @5) 5.01 km (3:24 / km) +5m 3:23 / km
ahr:156 max:179 shoes: Brooks 2013 GTS Blue

Perth Park run. Felt pretty rubbish warming up and joined Will in talking it down. Once started, feeling quite comfortable tucked in behind Will and a couple of other guys.

Marshall failed to make the turn point and we went the wrong way and we (Will and Dark Peak runner) had to cut across long grass to get back on route.
Somehow lost 5 metres and had to work hard on the slippy grass path to get back to Will. Another wrong turn with a km to go helped us bunch up, but then didn't have the pace at the end, 3rd 3 seconds down on Will.

Should have looked at watch as could have got inside 17 minutes.
Given wrong turns and poor warm-up / prep very pleased with PB and generous vdot!

Orienteering 55:00 [4] 8.0 km (6:53 / km) +150m 6:17 / km
shoes: Ice bugs 2013

Loch Vaar with Will

Orienteering 48:00 [3] 7.0 km (6:51 / km) +200m 6:00 / km
shoes: Ice bugs 2013

Night Orienteering in Dochern and Deishar

Running 20:00 [3] 1.5 km (13:20 / km)
shoes: Ice bugs 2013

warm up and down

Friday Dec 13, 2013 #

7 AM

Running 43:19 intensity: (17 @1) + (1:07 @2) + (4:37 @3) + (34:35 @4) + (2:43 @5) 9.08 km (4:46 / km) +43m 4:40 / km
ahr:147 max:171 shoes: Brooks 2013 GTS Blue

Wednesday Dec 11, 2013 #

7 AM

Running Road / Track 41:23 intensity: (56 @0) + (10:21 @1) + (4:33 @2) + (22:43 @3) + (2:50 @4) 8.1 km (5:07 / km) +40m 4:59 / km
ahr:119 max:145 shoes: Brooks 2013 GTS Blue

Tuesday Dec 10, 2013 #

7 AM

Running Road / Track 1:06:02 intensity: (12 @1) + (26 @2) + (40:52 @3) + (16:20 @4) + (8:12 @5) 12.56 km (5:15 / km) +108m 5:02 / km
ahr:140 max:179 shoes: Brooks 2013 GTS Blue

Dark start, but soon enough light to make very pleasant in mild weatherrie

Riccarton , Currie Hill, Balerno, Juniper Green and back

Monday Dec 9, 2013 #

7 PM

Running Road / Track 23:52 [2] 4.39 km (5:26 / km) +45m 5:10 / km
shoes: Brooks 2013 GTS Blue

Gym 40:00 [3]

Circuits - 2 h 30 drive from Edinburgh put pay to pre run and pilates :(

Sunday Dec 8, 2013 #

11 AM

Running Terrain 1:46:33 intensity: (6:00 @1) + (39:41 @2) + (59:17 @3) + (1:35 @4) 14.67 km (7:16 / km) +246m 6:42 / km
ahr:120 max:143 shoes: Inov8 Talon 2012

Run of two halves. First part with Jamie around half of the wild cat trial and back to Treetops. Couple of races getting the heart rate up.

Second half out the back of Newtonmore mixture of track and terrain. Quite a bit of wind and tough terrain to go through.

Worryingly min/km not that much faster on my own.

Feeling sluggish.

Saturday Dec 7, 2013 #

2 PM

Running Terrain 1:30:45 intensity: (4 @1) + (13:50 @2) + (54:31 @3) + (22:16 @4) + (4 @5) 13.59 km (6:41 / km) +96m 6:27 / km
ahr:130 max:160 shoes: Inov8 Talon 2012

Snowy terrain run in Loch Vaa. Unfortunately didn't have maps with me, so had to be just terrain, but still very enjoyable. Decent amount of snow in places making ii quite hard going. Enjoyed running back into Aviemore for the first time.

Thursday Dec 5, 2013 #

12 PM

Running Road / Track 51:57 intensity: (1 @0) + (4:16 @1) + (2:15 @2) + (14:41 @3) + (24:11 @4) + (6:33 @5) 11.24 km (4:37 / km) +76m 4:28 / km
ahr:139 max:187 shoes: Brooks 2013 GTS Blue

Lunch time run from work - along canal and then around HW

Wednesday Dec 4, 2013 #

7 PM

Running 58:43 [3] 9.18 km (6:24 / km) +171m 5:51 / km
shoes: Brooks 2013 GTS Blue

Monday Dec 2, 2013 #

Gym 1:00:00 [3]

Pilates and circuits

Sunday Dec 1, 2013 #

10 AM

Running warm up/down 20:05 [2] 1.58 km (12:45 / km) +1m 12:42 / km
shoes: Inov8 Talon 2012

Orienteering 14:48 [5] 3.26 km (4:33 / km) +31m 4:20 / km
spiked:6/9c shoes: Inov8 Talon 2012

Race 1 of 3 parks race Glasgow. Couple of mistakes #1 20 sec, maybe straighter on #2 10 sec, and 20 second miss #6

About 1 minute in total - 5th

Running warm up/down 4:04 [3] 0.45 km (9:05 / km) +9m 8:15 / km
shoes: Inov8 Talon 2012

12 PM

Orienteering race 11:24 [5] * 2.57 km (4:26 / km) +36m 4:09 / km
spiked:8/10c shoes: Inov8 Talon 2012


Race 2 Kelvingrove Park - this was pretty basic, lost 10 sec #8 and 10 at #9
30 second down on pace of breaking 11 minutes.
2 PM

Orienteering 28:32 [5] ** 6.1 km (4:41 / km) +43m 4:31 / km
spiked:14/16c shoes: Ice bugs 2013

Race 3 Drumpellier Park - much more like it in chasing sprint, started out in 4th and came back in same position but managed to catch Ross by 40 seconds, and ran away from the pack. Last 1km on grass and Ross had the speed to keep in front.

slight miss #1 10 sec - enough to have the pack come through (I was then 7th), looked at wrong control at #2 (woops) 10 sec and then much more in control after that and stronger in terrain than the other guys.

Nearly fastest time 5 seconds down on Will.

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 Talon 2012

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