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Training Log Archive: Roger G

In the 31 days ending Jan 31, 2016:

activity # timemileskm+m
  Running8 6:35:21 45.34(8:43) 72.97(5:25) 1725
  Orienteering5 4:27:33 21.71(12:20) 34.93(7:40) 659
  Running Road / Track7 4:21:18 33.13(7:53) 53.33(4:54) 330
  Running Terrain3 3:38:10 15.83(13:47) 25.48(8:34) 803
  Intervals4 3:30:06 23.99(8:46) 38.6(5:27) 266
  Gym3 3:12:22 0.21 0.34 5
  Running Warm-up9 2:20:39 12.03(11:41) 19.36(7:16) 216
  Total27 28:05:29 152.25 245.02 4004
  [1-5]27 27:57:04

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Sunday Jan 31, 2016 #

11 AM

Running Terrain 1:22:55 intensity: (1 @0) + (17 @1) + (7:35 @2) + (34:45 @3) + (40:17 @4) 11.23 km (7:23 / km) +311m 6:29 / km
ahr:137 max:157 shoes: Integrator 2015

Felt rough from last night and knackered from cross country. Just about struggled round a tough terrain run up from Calandar, with select gropu of FVO's Paul, Mark, jase and Dave.

Saturday Jan 30, 2016 #

1 PM

Running Warm-up 28:14 intensity: (1 @0) + (22 @1) + (8:58 @2) + (6:26 @3) + (12:27 @4) 3.45 km (8:11 / km) +60m 7:32 / km
ahr:130 max:155 shoes: Integrator 2015

Running race 31:37 intensity: (10 @2) + (7 @3) + (31 @4) + (30:49 @5) 7.94 km (3:59 / km) +133m 3:40 / km
ahr:171 max:180 shoes: Integrator 2015

Masters Cross Country - Forres. Familiar location at Grant Park (finish of WOC Sprint). Great course winding up through the woods with solid foot conditions.

Lap 1 - 15.44
Lap 2 - 15.53

Pretty happy with this, keeping in front of the V50's in Strathearn by 25 seconds. Team came 4th overall. Not too much of a slow down on the socond lap.

25th in race and 13th m40, winner 29.15 so just over 2 minutes down. Will was 4th m50, 30th.

Running Warm-up 6:13 intensity: (2 @0) + (2:08 @1) + (3:07 @2) + (56 @3) 0.34 km (18:14 / km)
ahr:107 max:124 shoes: Integrator 2015

Thursday Jan 28, 2016 #

6 AM

Running Road / Track 46:13 intensity: (1 @0) + (18 @1) + (17 @2) + (1:27 @3) + (34:14 @4) + (9:56 @5) 10.02 km (4:37 / km) +48m 4:30 / km
ahr:152 max:177 shoes: Brooks Ghost 7 2015

Classic Thames tow path run from Tower Bridge to Westminster and back. Gradually picking up the pace as I woke up.

Tuesday Jan 26, 2016 #

6 PM

Intervals 1:00:00 [4] 10.9 km (5:30 / km) +193m 5:03 / km
shoes: Brooks 7 2015 Navy

8 * 600m 90 sec rest

2:12 - 3.40
2:05 3.30
1:59 3:19
1:54 3:11
1:54 3:10
1:56 3:15
1:55 3:13
1:59 3:20

Out on Doune railway and then running laps of new estate at Doune Ponds - perfect loop with no traffic and smooth tarmac. Got on the pace after the first 2 into the headwind.

3:19 average a little wind assisted

Monday Jan 25, 2016 #

5 PM

Running Road / Track 46:28 intensity: (41 @1) + (6:31 @2) + (25:48 @3) + (10:12 @4) + (3:16 @5) 8.56 km (5:26 / km) +73m 5:12 / km
ahr:134 max:164 shoes: Brooks Ghost 7 2015

More time than normal before Pilates so did a bit extra around Dunblane

Gym 43:35 [1] 0.22 km (3:17:13 / km) +3m 3:04:41 / km
ahr:73 max:95

Gym 23:05 intensity: (7 @0) + (10:01 @1) + (9:41 @2) + (3:16 @3) +2m
ahr:102 max:130 shoes: Brooks Ghost 7 2015

Kept HR on to see effort - tring pretty hard to keep average above 100.

Gym 5:42 [1] 0.12 km (47:54 / km)
ahr:84 max:102

Sunday Jan 24, 2016 #

9 AM

Running Terrain 1:19:06 intensity: (5:56 @1) + (38:48 @2) + (33:58 @3) + (24 @4) 6.26 km (12:38 / km) +255m 10:30 / km
ahr:116 max:141 shoes: Inov8 Roclite

"Its a no for me" - stumble trip expedition from Dukes Pass, through windblow and tough terrain. Small sections nice but not enough for an area, or am I just soft.?

Feeling knacked from yesterday.

Saturday Jan 23, 2016 #

10 AM

Running Warm-up 17:24 [2] 1.94 km (8:58 / km) +45m 8:02 / km
shoes: Integrator 2015

Running race 1:06:02 [5] 10.18 km (6:29 / km) +682m 4:51 / km
shoes: Integrator 2015

Good solid run from Strathearn team. 44 second PB for me and Will M on 2nd leg, which had been extended with an additional check point to stop teams cutting the corner and jumping a dry stone wall (who would do that!).

10 seconds up on last year at the top of West Lomond. Difference this year was Will decided to put the boot in on the last third as we competed with a couple of other teams, and I was hanging in just. Net gain of 1 place for the leg. Pretty pleasing as there were lots of teams closing down on us up West Lomond.

Team 12th 3:06:32 - Leg 1 Wattie 12th, Leg 2 (9th for leg) - 10th position 65:48, Leg 3 Andy Greaves / Colin - (15th for leg), 13th overall, Phil (20th for leg) 12th.
1 PM

Running Warm-up 13:53 [2] 1.48 km (9:23 / km) +10m 9:04 / km
shoes: Brooks 7 2015 Navy

Orienteering 43:45 [4] 7.85 km (5:34 / km) +73m 5:20 / km
shoes: Brooks 7 2015 Navy

Edinburgh Urban - last minute decision to enter on day.

Major rush to get over to Edinburgh for this. Got out of the car and wished I'd had a little jog warm down after Devils. Felt terrible on the Vets course to start with but got into it until the king of the mountain legs, towing up the hills after the mornings race. The tourists in the old town pretty dopey today and lots of them making it slow in places.

Cocked up the levels behind the Sherriton (again) and lost a couple of minutes. Just about kept running to the end about 6 minutes down overall.
Really enjoyed it despite my body breaking down.

Friday Jan 22, 2016 #

7 AM

Running Road / Track 47:21 intensity: (28 @2) + (4:50 @3) + (40:09 @4) + (1:54 @5) 10.01 km (4:44 / km) +75m 4:34 / km
ahr:148 max:169 shoes: Brooks Ghost 7 2015

Slightly extended route to make it 10km. Mild and windy just like Club la Santa, apart from the lashing rain and darkness. Pleased I'd done it before work.
C • Ha! 2

Running Warm-up 2:41 intensity: (24 @1) + (1:53 @2) + (24 @3) 0.24 km (11:16 / km)
ahr:112 max:141 shoes: Brooks Ghost 7 2015

Wednesday Jan 20, 2016 #

4 PM

Orienteering 1:09:34 [2] 5.03 km (13:50 / km) +166m 11:53 / km
shoes: Integrator 2015

Tuesday Jan 19, 2016 #

6 PM

Running Warm-up 13:51 intensity: (6 @0) + (2:17 @2) + (1:59 @3) + (8:34 @4) + (55 @5) 2.81 km (4:56 / km) +2m 4:55 / km
ahr:149 max:164 shoes: Brooks Ghost 7 2015

Intervals 46:29 intensity: (2:36 @1) + (8:55 @2) + (13:49 @3) + (9:29 @4) + (11:40 @5) 8.73 km (5:20 / km) +38m 5:13 / km
ahr:137 max:178 shoes: Brooks Ghost 7 2015

missed OHR session so defaulted to standard 6 * 1km around the flat streets of BoA

Splits
3.38
3.29
3.30
3.30
3.27
3.30

Pleased with consistent decent pace. Avg 3.31

Monday Jan 18, 2016 #

5 PM

Running 30:51 [3] 5.02 km (6:09 / km) +59m 5:48 / km
shoes: Brooks 7 2015 Navy

Nice warm up before pilates

Gym 1:00:00 [3]

Pilates

Sunday Jan 17, 2016 #

12 PM

Orienteering 37:24 [1] 2.06 km (18:10 / km) +75m 15:22 / km
shoes: Inov8 Roclite

Saturday Jan 16, 2016 #

11 AM

Running Warm-up 2:11 [3] 2.24 km (59 / km) +34m 54 / km
shoes: Brooks 7 2015 Navy

1 PM

Running Warm-up 20:19 [3] 2.37 km (8:35 / km) +23m 8:11 / km
shoes: Integrator 2015

Running race 32:05 intensity: (6 @1) + (11 @2) + (14 @3) + (47 @4) + (30:47 @5) 8.28 km (3:52 / km) +122m 3:36 / km
ahr:171 max:179 shoes: Integrator 2015

East District Cross Country

laps
10.34
10.50
10.46

70th - 5th Vet, Will came past last lap.

Thursday Jan 14, 2016 #

1 PM

Running 40:15 intensity: (1:44 @1) + (8:54 @2) + (29:37 @3) 6.94 km (5:48 / km) +107m 5:23 / km
ahr:124 max:138 shoes: Brooks 7 2015 Navy

Stunning sunshine and powder snow in Braco

Wednesday Jan 13, 2016 #

12 PM

Running 48:01 intensity: (1 @0) + (36 @1) + (33 @2) + (31:47 @3) + (11:05 @4) + (3:59 @5) 9.71 km (4:57 / km) +71m 4:46 / km
ahr:137 max:167 shoes: Brooks 7 2015 Navy

lunchtime run across to lap Cammo

Tuesday Jan 12, 2016 #

7 PM

Intervals 54:44 intensity: (12 @0) + (9:28 @1) + (11:03 @2) + (11:40 @3) + (8:03 @4) + (14:18 @5) 8.39 km (6:31 / km) +1m 6:31 / km
ahr:133 max:177 shoes: Brooks 7 2015 Navy

drove up to Perth to do Strathearn session on the track, to discover the track was pure ice, even through it was 3 degrees? Weird given everywhere else was fine. So we headed over to Inverarmond industrial estate (TIso) and did 6 * 3 minutes with 2 minute recoveries.

Good fast flat road with no cars.

splits messed up and first one we ran out of road

2.20 800m 3.12
3.05 940m 3.20 m/km
3.07 940m 3.20
3.07 930m 3.20
3.00 910m 3.18
3.01 900m 3.22

Decent pace. Wattie on great form pulling away on last split. Mark Beaumont came along and myself and Wattie kicked his butt. Might be able to cycle around the world but not that fast. He was very nice and chatty talking about his next event in Ireland.
C • Beaumont 1

Monday Jan 11, 2016 #

7 AM

Running Road / Track 43:06 [3] 7.68 km (5:37 / km) +40m 5:28 / km
shoes: Brooks 7 2015 Navy

5 PM

Running Road / Track 20:19 [3] 3.68 km (5:31 / km) +15m 5:25 / km
shoes: Brooks 7 2015 Navy

Gym 1:00:00 [2]

decent monday night session

Sunday Jan 10, 2016 #

9 AM

Running Terrain 56:09 intensity: (34 @1) + (13:48 @2) + (30:04 @3) + (11:43 @4) 7.99 km (7:02 / km) +237m 6:07 / km
ahr:128 max:159 shoes: Brooks 7 2015 Navy

Saturday Jan 9, 2016 #

9 AM

Running Warm-up 6:13 intensity: (1:25 @2) + (30 @3) + (4:18 @4) 0.79 km (7:53 / km) +3m 7:44 / km
ahr:136 max:154 shoes: Brooks Ghost 7 2015

Running Road / Track race 17:45 intensity: (9 @2) + (33 @3) + (1:18 @4) + (15:45 @5) 5.0 km (3:33 / km) +77m 3:18 / km
ahr:168 max:179 shoes: Brooks Ghost 7 2015

Falkirk Parkrun

3rd 17.45, 14 seconds down on PB, so happy with that having slight cold.
Recorded as 4th 18:18 initially and then corrected :)

Garmin adjusts by 1 minute 20 - I wish!

Lots of FVO'ers out today including in no particular order!

Ben
Grace
Jase
Jonathon
Claire
Lizzie
Jose
Geoffrey
Lyndsey

# split time km pace ahr max cad
1 3:32
2 3:38
3 3:23
4 3:56
5 3:14

Running 20:17 intensity: (8:15 @2) + (12:02 @3) 2.63 km (7:43 / km) +36m 7:13 / km
ahr:121 max:133 shoes: Brooks Ghost 7 2015

Running 21:34 intensity: (2 @0) + (13 @1) + (6:12 @2) + (12:50 @3) + (2:17 @4) 3.49 km (6:11 / km) +89m 5:29 / km
ahr:125 max:143 shoes: Brooks 7 2015 Navy

Second warm down as had a bit of time for once

Friday Jan 8, 2016 #

12 PM

Running Road / Track 40:06 [3] 8.38 km (4:47 / km) +2m 4:47 / km
shoes: Brooks Ghost 7 2015

Wednesday Jan 6, 2016 #

6 PM

Orienteering 40:26 [5] 8.52 km (4:45 / km) +83m 4:32 / km
shoes: Inov8 Roclite

Orienteering 14:20 [2] 1.61 km (8:56 / km) +20m 8:24 / km
shoes: Inov8 Roclite

Tuesday Jan 5, 2016 #

12 PM

Intervals 48:53 [4] 10.58 km (4:37 / km) +34m 4:33 / km
shoes: Brooks 7 2015 Navy

Session from work 6 * 1km but different route to normal
Working hard on session particularly wit headwind on way back. Did a sneaky back track on last to go down wind and extend warm-down. First slow due to the climb.

3:57
3:42
3:35
3:39
3:36
3:44
average 3:42

Sunday Jan 3, 2016 #

2 PM

Running 1:44:39 intensity: (5 @0) + (38 @1) + (15:35 @2) + (1:11:50 @3) + (16:31 @4) 18.77 km (5:34 / km) +426m 5:00 / km
ahr:130 max:157 shoes: Brooks 7 2015 Navy

Run back from Stirling via Uni and Sheriff Muir. Followed the new pylon track across to Sheriff Muir Inn. Much better tan the road. ITB's sore and feeling it.

Saturday Jan 2, 2016 #

10 AM

Running Warm-up 29:40 intensity: (7:47 @0) + (4:50 @1) + (5:30 @2) + (5:05 @3) + (6:28 @4) 3.71 km (8:00 / km) +39m 7:36 / km
ahr:118 max:151 shoes: Integrator 2015

Orienteering 1:02:04 intensity: (9 @2) + (1:18 @3) + (31:29 @4) + (29:08 @5) 9.88 km (6:17 / km) +242m 5:36 / km
ahr:157 max:172 shoes: Integrator 2015

Magical tour of novelty Christmas events continued at Lyme park Stockport. This one was called John o Goats. Score where you had to collect all controls but reduction of controls depending on class. M40 able to miss 3. As always home knowledge making decisions much easier, with hindsight might have missed a couple in tough moorland rather than the parkland!

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