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Training Log Archive: Roger G

In the 31 days ending Jan 31, 2015:

activity # timemileskm+m
  Running Road / Track13 12:57:52 103.08(7:33) 165.89(4:41) 1472
  Running14 9:38:13 64.73(8:56) 104.18(5:33) 1127
  Gym11 6:29:11 2.38 3.82 1
  Road Biking4 4:12:23 67.83(3:43) 109.17(2:19) 1286
  Running Terrain3 3:56:43 24.28(9:45) 39.07(6:04) 1320
  Intervals4 3:15:06 24.46(7:59) 39.37(4:57) 319
  Running Warm-up10 2:14:15 11.67(11:30) 18.78(7:09) 183
  Swimming5 1:39:23 1.7(58:38) 2.73(36:26) 2
  Orienteering2 1:34:16 10.01(9:25) 16.11(5:51) 233
  Walk1 15:24 1.01(15:11) 1.63(9:26) 6
  Total48 46:12:46 311.14 500.73 5949
  [1-5]48 46:10:07

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Saturday Jan 31, 2015 #

3 PM

Running Road / Track 2:27:45 intensity: (1:00:00 @3) + (1:27:45 @4) 30.0 km (4:55 / km) +195m 4:46 / km
shoes: Brooks Ghost 2014

Long run from Newtonmore - got up much later than hoped, not helped by slow traffic and drifting snow on the A9, so basic route from Treetops.

Pretty windy and snowy so headed along to Kingussie and the back road to Inch. A bit snowy underfoot but mainly dry slush or patches of tarmac.

Didn't feel overly great all the way and more head wind and blizzard snow on way back made it tough.

km split time pace cad
5 25:36 25:36 5:07 78
10 24:03 49:40 4:49 79
15 24:12 1:13:52 4:50 79
20 24:02 1:37:54 4:48 79
25 24:40 2:02:35 4:56 79
30 25:09 2:27:44 5:02 79

pace not great but decent length

Thursday Jan 29, 2015 #

8 AM

Running 33:42 intensity: (3:21 @1) + (6:37 @2) + (15:22 @3) + (7:52 @4) + (30 @5) 5.09 km (6:37 / km) +41m 6:22 / km
ahr:126 max:162 shoes: Brooks Ghost 2014

vey slow jog recovery - resting tomorrow as knackered (listening to coach Lard as well!)

Nice snowy paths around HW

Wednesday Jan 28, 2015 #

7 AM

Running 39:23 intensity: (26 @1) + (38 @2) + (26:08 @3) + (12:11 @4) 7.81 km (5:03 / km) +15m 5:00 / km
ahr:137 max:157 shoes: Brooks Ghost 2014

6 PM

Running Warm-up 16:21 intensity: (1 @0) + (3:29 @1) + (1:03 @2) + (4:34 @3) + (6:39 @4) + (35 @5) 1.86 km (8:48 / km) +3m 8:43 / km
ahr:128 max:165 shoes: Brooks Cascadia

Orienteering 52:16 intensity: (3 @0) + (3:45 @2) + (20:09 @3) + (25:54 @4) + (2:25 @5) 9.11 km (5:44 / km) +93m 5:28 / km
ahr:139 max:167 shoes: Brooks Cascadia

Great to have a new area thanks to GG and Jase putting on the courses.

Lots of mitigating factors for very slow run - freezing hands, couldn't see the map, head torch going out 10 times and having to hold connection through the race, oh and being knackered and sloppy navigation.

Looking forward to coming back in June!

Tuesday Jan 27, 2015 #

8 AM

Running Road / Track 29:38 intensity: (1 @0) + (1:28 @2) + (18:30 @3) + (3:57 @4) + (5:42 @5) 5.44 km (5:27 / km) +31m 5:18 / km
ahr:138 max:171 shoes: Brooks Ghost 2014

6 PM

Intervals 35:19 intensity: (2:35 @1) + (3:18 @2) + (4:42 @3) + (22:58 @4) + (1:46 @5) 7.18 km (4:55 / km) +46m 4:46 / km
ahr:139 max:163 shoes: Brooks Ghost 2014

Intervals around Dunblane - supposed to be 3 * 12 minutes but Garmin programme didn't have rests!

12 min 2.97 4.02 m/km
9 min 2.2 km 4.3 m/km

Restarted watch

Intervals 25:47 intensity: (4 @1) + (2:21 @2) + (7:35 @3) + (12:05 @4) + (3:42 @5) 5.31 km (4:51 / km) +44m 4:40 / km
ahr:143 max:165 shoes: Brooks Ghost 2014


Second section

12 min 3km 4.00 m/km
400m 1:39min 3:50 m/km
6 * 100 hills 20 secs 3:34 m/km

Whole sesson felt tired and couldn't get heart rate or pace up.

Monday Jan 26, 2015 #

6 PM

Running Warm-up 9:41 intensity: (2:13 @1) + (33 @2) + (1:11 @3) + (4:10 @4) + (1:34 @5) 1.6 km (6:04 / km) +40m 5:24 / km
ahr:133 max:164 shoes: Brooks Ghost 2014

Gym 1:00:00 [1]

the usual..

Sunday Jan 25, 2015 #

11 AM

Running Terrain 1:22:45 intensity: (1 @0) + (1:13 @1) + (3:02 @2) + (30:58 @3) + (44:23 @4) + (3:08 @5) 14.34 km (5:46 / km) +375m 5:06 / km
ahr:140 max:165 shoes: Integrator

Run with FVO gang up above Loch Venachar - hopes for steady run dashed by competitive running from a few members (myself included!) then some terrain verses path tests. Path faster for my knackered legs.

Legs felt pretty good after yesterday and week

Swimming 15:00 [1] 0.2 km (1:15:00 / km)

Swim in pool after successful club coaching day

Saturday Jan 24, 2015 #

10 AM

Running Warm-up 13:12 intensity: (1:16 @0) + (4:31 @1) + (1:17 @2) + (5:04 @3) + (1:04 @4) 1.44 km (9:10 / km) +45m 7:56 / km
ahr:109 max:143 shoes: Integrator

Running Terrain race 1:06:46 intensity: (6 @0) + (1 @1) + (59 @2) + (5:03 @3) + (26:37 @4) + (34:00 @5) 9.96 km (6:42 / km) +674m 5:00 / km
ahr:156 max:171 shoes: Integrator

Devils Burdens for Strathearn - 2nd leg 66:34 (10th on leg) with Will Manners, dropping 1 place to be 9th after leg.

Team ended up 15th

1st leg - Wattie Mackay - 8th
3rd leg - Andy Greaves / Sandy Storey - 10th
4th - Charlie Grimson - 36th

Very pleased to do 66:34 from last years 68:19, considering mileage in the last week. Conditions better with compact ice and not too bad head wind making for fast conditions.

Thursday Jan 22, 2015 #

11 AM

Swimming 22:25 [3] 0.93 km (24:09 / km) +2m 23:54 / km

800m swim trying to practice technique from the lesson, unlike the races

Running Warm-up 17:17 [2] 2.48 km (6:58 / km) +3m 6:55 / km
shoes: Brooks Ghost 2014

Very slow recovery jog to have a look at the waves

Wednesday Jan 21, 2015 #

8 AM

Road Biking 28:22 [5] 15.79 km (1:48 / km) +197m 1:41 / km

Bike section - worked hard to keep with Tim which helped to catch Will 1 min 45

Gym 30:00 [2]
shoes: Brooks Ghost 2014

Fit ball - good work out with fitness ball - needing lots of balance and core strength

Swimming 9:58 [5] 0.4 km (24:55 / km)

Swimming 400m 9:58 Will 7:40

Running race 17:38 [5] 5.0 km (3:32 / km)
shoes: Brooks Ghost 2014

5km race as part of triathlon - Not bad considering the swim and bike - Will 10 seconds faster, Ross 1 second faster. Overall 50 seconds down on Will - 55:56 my total time

4 PM

Running 1:11:47 [3] 10.78 km (6:39 / km) +308m 5:50 / km
shoes: Brooks Ghost 2014

Run to the top of the volcano with Tim and Colin and met MC and Lou at the top. Very cool ridge and crater.
7 PM

Walk 15:24 [1] 1.63 km (9:26 / km) +6m 9:16 / km
shoes: Brooks 2014 Adrenaline

Tuesday Jan 20, 2015 #

7 AM

Running Road / Track race 1:24:03 intensity: (1:00:00 @4) + (24:03 @5) 20.64 km (4:04 / km) +97m 3:59 / km
shoes: Brooks Ghost 2014

Half marathon Race / Run

km split time pace cad
5 21:06 21:06 4:13 81
10 20:20 41:26 4:04 80
15 19:37 1:01:03 3:55 81
20 20:32 1:21:35 4:06 80
20.64 2:28 1:24:03 3:52 81

Took first 5 km steady to warm-up. After first 7km loop decided to add some speed and caught Ross on return leg to Club la Santa. To knackered to keep with Ross on last 7km loop so settled for 2nd place.

Very happy with the 4.05 m/km pace considering the steady start, 8am in morning startwith no warm-up!

7km 30:17, 14km 26:30, 21km 27:18 84:03

Ross
29:52, 26:53,26:29 - 83:13

Monday Jan 19, 2015 #

8 AM

Running Warm-up 2:48 [2] 0.38 km (7:23 / km)
shoes: Brooks Ghost 2014

Road Biking race 47:05 [5] 15.5 km (3:02 / km) +240m 2:49 / km
shoes: Brooks Ghost 2014

Club la Santa - Duathlon - 2.5km, 15.5km bike and 2.5km run.
Turned into a pretty intense race. Head to head with Ross on the first loop crossing the mat together (8.52). Ross then took a lead with a slick change over while I tried on someone else's helmet and small bike. Rode hard to pass Ross up the hill through La Santa village. Tim closed me down on the way back through the village and we helped each other to the end (28:57). Trainers saved some time for transition back to the run and I managed to sneak a 20 second lead for the Victory with Ross third (9:16)

Running Road / Track race 8:52 [5] 2.5 km (3:33 / km)
shoes: Brooks Ghost 2014

First leg of Duathlon

Running Road / Track 9:16 [5] 2.5 km (3:42 / km) +30m 3:30 / km
shoes: Brooks Ghost 2014

Third sector of Duathlon
2 PM

Running Road / Track 17:23 [5] 3.68 km (4:43 / km) +12m 4:39 / km
shoes: Brooks Ghost 2014

Aquathon - Club La Santa - Another Victory

Breathing out of kilter and swallowed water early on and then switched to breast stroke. 4th out of the transition area (4.43) and had to catch 2 minutes on Louise with strong swim from Will. In the end comfortable finish and could cruise to the finish.

Running Warm-up 7:31 [2] 1.0 km (7:29 / km) +5m 7:18 / km
shoes: Brooks Ghost 2014

Running 55:21 intensity: (30:00 @3) + (25:21 @4) 10.0 km (5:32 / km) +184m 5:04 / km
shoes: Brooks Ghost 2014

Re-run of the 12km Ridge run that is actually 10km

Sunday Jan 18, 2015 #

8 AM

Running 40:45 [3] 8.01 km (5:05 / km) +26m 5:00 / km
shoes: Brooks Ghost 2014

Morning 5km run with extension
9 AM

Road Biking 2:01:15 [3] 52.9 km (2:18 / km) +565m 2:11 / km

Big group ride across the Island, which meant the pace was kept consistent and felt comfortable most of the way even if my arse didn't.
11 AM

Gym 20:00 [1]

Second half of Stretch and Relax class
3 PM

Running 56:03 [3] 9.3 km (6:02 / km) +107m 5:42 / km
shoes: Brooks Ghost 2014

Off Road along coast and then heading up the volcano, but feeling rubbish so headed to Soo and then picked up the back end of the Ridge run.
4 PM

Gym 40:00 [1]

Foam rolling class - very painful

Saturday Jan 17, 2015 #

8 AM

Running 24:20 [3] 5.12 km (4:45 / km) +11m 4:42 / km
shoes: Brooks Ghost 2014

Gym 15:00 [3]

Morning gym
10 AM

Swimming 30:00 [2] 0.4 km (1:15:00 / km)

Swim instruction - intermediate crawl - very handy
4 PM

Running Warm-up 12:25 [3] 2.18 km (5:41 / km) +19m 5:27 / km
shoes: Brooks Ghost 2014

Running Road / Track race 36:31 [5] 10.0 km (3:39 / km) +37m 3:35 / km
shoes: Brooks Ghost 2014

10km race. To La Santa and back twice. 2nd. Wind very strong on way back. Settled into a three way race with a Dane and Ross after dropping Will and Tim. Dane pulled away with 2.5 km to go and I managed to get away from Ross injecting some pace up the last climb, to be 20 seconds down on the lead and 20 up on Ross :)
C • Dane 1

Running Warm-up 20:43 [2] 2.85 km (7:16 / km) +11m 7:08 / km
shoes: Brooks Ghost 2014

Friday Jan 16, 2015 #

8 AM

Running Road / Track 38:35 intensity: (18:35 @3) + (20:00 @4) 7.96 km (4:51 / km) +77m 4:37 / km
shoes: Brooks Ghost 2014

Morning off road 8km group - decent pace for morning recovery

Gym 15:00 [1]

Club le Santa - Morning Gymnastics
1 PM

Road Biking 55:41 intensity: (20:00 @3) + (35:41 @4) 24.98 km (2:14 / km) +284m 2:07 / km

Out to Soo / Mancha Blanca and back

Warm weather training? thermal and gortex required for horrible conditions. Wet and very windy. Good fun although felt pretty rusty on the bike - with Jon, Ross, Will, Tim.

Gym 35:00 [1]

Stretch and relax without the relax as started raining :(
3 PM

Running Warm-up 9:14 [3] 1.59 km (5:50 / km)

Intervals 22:40 [5] 4.69 km (4:50 / km)

Given the track is just outside the apartment, rude not to do a session

5 times 800m with 1.30 rests

# split time km pace cad
1 2:45.2 2:45.2 0.79 3:28 83
3 2:42.2 7:00.9 0.79 3:25 83
5 2:43.0 11:16.0 0.8 3:24 84
7 2:41.4 15:28.5 0.79 3:24 83
9 2:41.3 19:42.2 0.79 3:24 84

happy with pace given the hour road ride before and head wind on the home straight

Running Warm-up 7:50 [3] 1.18 km (6:38 / km) +13m 6:17 / km

5 PM

Gym 57:24 [2] 3.33 km (17:14 / km) +1m 17:13 / km
shoes: Brooks Ghost 2014

Mighty battle of Tennis between two old pro's. Ross had me 6-2
6 PM

Gym 40:00 [1]

Pilates - good to have some different moves from the normal monday night, harder than expected

Thursday Jan 15, 2015 #

5 PM

Running 1:12:55 intensity: (50:00 @3) + (22:55 @4) 13.3 km (5:29 / km) +195m 5:07 / km
shoes: Brooks Ghost 2014

Evening FVO group Ridge run, with lots of looping back
C • Ridge Run 12
6 PM

Running Warm-up 3:02 [2] 0.25 km (11:54 / km) +10m 9:57 / km
shoes: Brooks Ghost 2014

Tuesday Jan 13, 2015 #

8 PM

Running Road / Track 55:23 [3] 10.7 km (5:11 / km) +34m 5:06 / km
shoes: Brooks Ghost 2014

Central London sight see, from Euston down to Green Park, finished the Marathon down the Mall, along the embankment and back through the West End

Monday Jan 12, 2015 #

12 PM

Running Road / Track 38:45 intensity: (20:00 @3) + (18:45 @4) 8.01 km (4:50 / km) +31m 4:45 / km
shoes: Brooks Cascadia

Normal route from work - started slow and speeded up to break 39 minutes

Sunday Jan 11, 2015 #

10 AM

Running Road / Track 1:32:39 intensity: (10 @0) + (19 @1) + (57 @2) + (18:18 @3) + (1:03:38 @4) + (9:17 @5) 18.96 km (4:53 / km) +413m 4:24 / km
ahr:146 max:165 shoes: Brooks Ghost 2014

12 PM

Running Road / Track 44:25 intensity: (4 @0) + (6:14 @3) + (37:25 @4) + (42 @5) 9.53 km (4:39 / km) +59m 4:31 / km
ahr:144 max:161 shoes: Brooks Ghost 2014

Loch Ard with Fanni, Ross and Gary (for first 10km)

Stopped and cleared garmin after 19km.

Very wet but a nice varied route.

Feeling the pace today and didn't feel comfortable after 13km, but pleased to find adjusted pace very decent at 4.26 m/km with over 400m climb up to 17km.

Overall pace 4.48 close to last weeks 4.49, adjusted however 8 seconds quicker.

Total 28.5km

Saturday Jan 10, 2015 #

10 AM

Running 35:04 intensity: (52 @1) + (22:38 @2) + (11:34 @3) 5.22 km (6:43 / km) +59m 6:21 / km
ahr:117 max:133 shoes: Brooks Cascadia

11 AM

Gym 16:47 [1] 0.49 km (34:03 / km)

1 PM

Swimming 22:00 [3] 0.8 km (27:30 / km)

First swim in ages - Stirling pool very quiet unfortunately we only had 25 minutes before it shut.

Alternate crawl / breast stroke doubles
4 PM

Intervals 48:20 intensity: (32 @0) + (7:19 @1) + (7:27 @2) + (21:52 @3) + (11:05 @4) + (5 @5) 9.49 km (5:05 / km) +72m 4:54 / km
ahr:123 max:160 shoes: Brooks Ghost 2014

Thursday Jan 8, 2015 #

6 PM

Running 46:54 intensity: (12 @0) + (1:02 @1) + (17:12 @2) + (28:28 @3) 8.38 km (5:36 / km) +104m 5:16 / km
ahr:122 max:138 shoes: Brooks Ghost 2014

recovery run - met Gary after 10 minutes, which helped motivation

Wednesday Jan 7, 2015 #

6 PM

Running Warm-up 10:37 intensity: (16 @1) + (23 @2) + (44 @3) + (8:17 @4) + (57 @5) 1.55 km (6:50 / km) +34m 6:10 / km
ahr:147 max:164 shoes: Integrator

Running Warm-up 3:34 intensity: (12 @1) + (58 @2) + (1:38 @3) + (46 @4) 0.41 km (8:47 / km)
ahr:126 max:144 shoes: Integrator

warm-up for nightrace

Orienteering race 42:00 intensity: (10:00 @3) + (12:00 @4) + (20:00 @5) 7.0 km (6:00 / km) +140m 5:27 / km
shoes: Integrator

University - wasn't quite ready for the intense start but got into it. As normal around with Ross and also Andy L.

Calf tightning once on the campus section and realised I'd navigated to #22 instead of #15 earlier on, so decided to jog back rather than risk anything

Tuesday Jan 6, 2015 #

12 PM

Running 34:47 intensity: (21 @1) + (2:58 @2) + (28:59 @3) + (2:29 @4) 7.14 km (4:52 / km) +16m 4:49 / km
ahr:130 max:143 shoes: Brooks Ghost 2014

6 PM

Intervals 1:03:00 intensity: (19:00 @3) + (30:00 @4) + (14:00 @5) 12.68 km (4:58 / km) +157m 4:41 / km
shoes: Brooks Ghost 2014

Intervals Ochils

Waited for Jon who knew the of meeting place for intervals. He didn't. Fast run to start and then 14 minutes of continuous circuits.

Fast warm down with Bob.
C • Ochills training 8

Monday Jan 5, 2015 #

8 AM

Running 30:55 [3] 5.67 km (5:27 / km) +30m 5:19 / km
shoes: Brooks Cascadia

Gym 1:00:00 [2]

Pilates
5 PM

Running 18:39 [3] 3.35 km (5:34 / km) +31m 5:19 / km
shoes: Brooks Ghost 2014

Sunday Jan 4, 2015 #

9 AM

Running Road / Track 2:10:29 intensity: (4 @0) + (7:36 @1) + (2:45 @2) + (45:35 @3) + (1:02:29 @4) + (12:00 @5) 27.12 km (4:49 / km) +290m 4:34 / km
ahr:140 max:167 shoes: Brooks Ghost 2014

Ashfield start, Dunblane, Moon Cottage, Carse, Doune Old Road and bacl along the river, with Jon and Fanni.

First 10 km nice and steady at 50 minutes. Speeded up on the carse and then kicked on up the Doune road to the top of Dunblane.

Same time as last week in Falkirk but with extra climb making adjusted pace a bit faster.
C • That's where I go wrong 3

Saturday Jan 3, 2015 #

7 AM

Running Road / Track tempo 44:08 intensity: (6 @0) + (2:21 @1) + (7:21 @2) + (23:23 @3) + (10:57 @4) 8.84 km (5:00 / km) +166m 4:34 / km
ahr:127 max:151 shoes: Brooks Ghost 2014

Friday Jan 2, 2015 #

9 AM

Running Terrain 1:27:12 intensity: (3 @0) + (10:43 @1) + (4:41 @2) + (25:26 @3) + (40:20 @4) + (5:59 @5) 14.77 km (5:54 / km) +271m 5:25 / km
ahr:135 max:165 shoes: Brooks Cascadia

Feeling a bit fragile from last couple of days. So a nice sociable run with Al and Pete. Wrong - high tempo along Riverlin over to Headstone and then across to Stannage edge / Pole. Pete turned back to Redmuirs after 35 minutes knowing what was coming up. Strong head wind, ankle deep melt water and frozen tussocks - nice.

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