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Training Log Archive: Roger G

In the 31 days ending May 31, 2016:

activity # timemileskm+m
  Running Terrain8 11:56:02 59.68(12:00) 96.04(7:27) 4285
  Road Biking5 7:10:08 111.38(3:52) 179.25(2:24) 1748
  Running9 6:34:59 41.58(9:30) 66.91(5:54) 1560
  Walk2 6:00:00 12.43(28:58) 20.0(18:00)
  Swimming6 3:13:05 5.19(37:14) 8.35(23:08)
  Orienteering4 2:55:14 15.9(11:01) 25.59(6:51) 903
  Running Road / Track3 2:13:19 15.55(8:35) 25.02(5:20) 222
  Gym5 2:02:04 0.76 1.23
  Turbo Trainer1 30:01 8.7(3:27) 14.0(2:09)
  Running Warm-up2 17:30 0.47 0.76 2
  Total32 42:52:22 271.63 437.15 8720
  [1-5]32 42:51:00

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Monday May 30, 2016 #

5 PM

Running Terrain 1:21:10 intensity: (8 @0) + (22 @1) + (9:12 @2) + (52:39 @3) + (17:57 @4) + (52 @5) 13.57 km (5:59 / km) +203m 5:34 / km
ahr:132 max:171

7 PM

Gym 16:13 intensity: (10:38 @1) + (4:08 @2) + (1:27 @3) 0.58 km (28:00 / km)
ahr:95 max:130

Sunday May 29, 2016 #

9 AM

Running 50:35 intensity: (35:00 @3) + (15:35 @4) 9.22 km (5:29 / km) +160m 5:03 / km
shoes: Brooks 7 2015 Navy

Laggan hill while Jamie at Strathearn juniors, Explored some of the oak hill top, very nice, just not that big.

New PB for Jamie on the mile time trial 6.08 (13th all time)

Saturday May 28, 2016 #

8 AM

Running Terrain 2:02:59 intensity: (1:05 @0) + (28 @1) + (9:28 @2) + (1:00:23 @3) + (50:51 @4) + (44 @5) 15.3 km (8:02 / km) +977m 6:06 / km
ahr:135 max:160 shoes: Inov8 Roclite

Slightly shorter than hoped, but fitted into window allowed from Alloa 11 asides football. Really enjoyed the climb up Ben Ever, Ben Buck, Ben Cleuch, running all the way. Detour to Andrew Gannel Hill and then horrible decent off Ben Law. Nice route from Tillicoultry to Alva, though suprisingly hilly.

Thursday May 26, 2016 #

5 PM

Turbo Trainer 30:01 intensity: (1:46 @1) + (18:15 @2) + (10:00 @3) 14.0 km (2:09 / km)
ahr:115 max:136

Running 9:52 intensity: (22 @1) + (41 @2) + (8:49 @3) 2.0 km (4:56 / km)
ahr:126 max:134 shoes: Brooks 7 2015 Navy

Gym 8:08 intensity: (9 @0) + (7:36 @1) + (23 @2) 0.02 km (8:28:20 / km)
ahr:84 max:117

Swimming 20:17 [3] 0.99 km (20:36 / km)

Wednesday May 25, 2016 #

6 PM

Running Terrain 50:18 intensity: (26 @1) + (10:15 @2) + (15:54 @3) + (15:21 @4) + (8:22 @5) 6.67 km (7:32 / km) +401m 5:48 / km
ahr:139 max:184 shoes: Inov8 Roclite

Quick outing in the Pentlands up Allemuir & Caerketton, before night out - felt strong even with backpack

Tuesday May 24, 2016 #

6 AM

Road Biking 1:20:38 [3] 30.75 km (2:37 / km) +433m 2:27 / km

slow outing with Duncan - great weather again
6 PM

Running 1:15:09 intensity: (1:00:00 @3) + (15:09 @4) 13.31 km (5:39 / km) +259m 5:09 / km
shoes: Brooks 7 2015 Navy

DHS - Hydro, monument, past Longhursts (sneak through garden :O) and back
C • I'll set the dogs on you next time ;) 1

Monday May 23, 2016 #

7 AM

Swimming 30:58 [3] 1.4 km (22:07 / km)

5 PM

Running 21:20 [3] 3.18 km (6:42 / km) +49m 6:13 / km
shoes: Brooks 7 2015 Navy

Gym 1:00:00 [2]

Sunday May 22, 2016 #

10 AM

Running Warm-up 7:30 [3] 0.76 km (9:51 / km) +2m 9:43 / km
shoes: Integrator 2016

Orienteering 35:49 [5] 5.49 km (6:32 / km) +197m 5:32 / km
shoes: Integrator 2016

Saturday May 21, 2016 #

Event: Scottish Championships Individual / Relays
 
1 PM

Running Road / Track 21:12 [4] 3.24 km (6:32 / km) +74m 5:52 / km
shoes: Integrator 2015

Orienteering 1:13:46 [5] 9.69 km (7:37 / km) +448m 6:11 / km
shoes: Integrator 2015

Wednesday May 18, 2016 #

Swimming 44:00 [3] 1.92 km (22:55 / km)

1.9km is a long way when swimming. Pb for swimming distance. Now I can work on technique.
5 PM

Running Terrain 2:05:05 [3] 15.98 km (7:50 / km) +936m 6:03 / km
shoes: Integrator 2015

Good hilly run with Will from Dollar following Dollar hill race in reverse. Course record is 71 we did 2.05. Back to true Scottish summer, low vis and heavy rain.

Tuesday May 17, 2016 #

6 AM

Road Biking 1:36:00 intensity: (1:00:00 @3) + (36:00 @4) 42.0 km (2:17 / km) +350m 2:12 / km

Ride with Duncan, first thing. Lovely sunny zero wind conditions. Auchterader, Muthill, Comrie road. Had to work hard on flat and downhill to keep up, a lot faster on the hills (some benefit of decent fitness).
6 PM

Running 57:25 [3] 9.38 km (6:07 / km) +241m 5:26 / km

Monday May 16, 2016 #

Swimming 37:50 [3] 1.6 km (23:39 / km)

Mile benchmark laid down. Just 300 more to not drown on half Iron man
C • Cool - which one you doing? 7

Saturday May 14, 2016 #

3 PM

Running Terrain 2:40:00 [3] 20.44 km (7:50 / km) +922m 6:23 / km
shoes: Inov8 Roclite

Gorgeous day. Run from Highland wildlife back to Newtonmore via the tops of the mondathliaths. Headed up to the tops without a map using knowledge from previous runs. Unfortunately this was all new and started to get a little concerned on location on the way back. Turned out spot on, distance and direction. Sumitted Carn an fhreiceadean.

Friday May 13, 2016 #

12 PM

Road Biking 1:04:20 [3] 25.75 km (2:30 / km) +288m 2:22 / km

Thursday May 12, 2016 #

6 PM

Gym 15:00 [1]

Fire alarm at work so took the opportunity to go a for stretch in the gym

Wednesday May 11, 2016 #

6 PM

Orienteering 33:24 [4] 4.88 km (6:51 / km) +60m 6:27 / km
shoes: Integrator 2015

trot round Flakirk Wheel - area in good condition, although still very marshy. Trouble at number 5 - veg and map needing updating

Swimming 30:00 [3] 1.24 km (24:12 / km)

First non stop crawl for 30 minutes - 1240m, next goal a mile
7 PM

Running 54:10 [3] 7.04 km (7:41 / km) +389m 6:02 / km
shoes: Inov8 Roclite

Whizz over to Dumyat hill race to watch. Ended up half way up so had to go to the top. Good extra climb in for the week. Glad wasn't doing it - legs would be shot now.

Tuesday May 10, 2016 #

12 PM

Road Biking 1:07:23 [3] 28.86 km (2:20 / km) +288m 2:13 / km

Continued sunshine. Popped out for Comrie / Muthill ride. Can't be much better rides from work than this!
6 PM

Running Terrain 47:55 [3] 8.03 km (5:58 / km) +68m 5:43 / km
shoes: Brooks 7 2015 Navy

Fancied a change so popped out over to Ardoch estate and ran through marshland between the Rhynd reservoirs and didn't get wet feet!

Monday May 9, 2016 #

6 PM

Running 48:54 [4] 10.01 km (4:53 / km) +181m 4:29 / km
shoes: Brooks 7 2015 Navy

such a nice evening decided for a run rather than pilates. managed some stretching after.

Gym 22:43 [2] 0.63 km (36:03 / km)

Swimming 30:00 [3] 1.2 km (25:00 / km)

Relaxed session in the pool, arm injury feeling much better

Sunday May 8, 2016 #

3 PM

Road Biking 2:01:47 [3] 51.89 km (2:21 / km) +389m 2:16 / km

Reverse route of the Comrie, Crieff, Auchterader ride. Headwind to start with, tired at the end but got under 25km/h average

Saturday May 7, 2016 #

11 AM

Running Terrain 1:30:00 intensity: (1:00:00 @3) + (30:00 @4) 11.0 km (8:11 / km) +570m 6:30 / km
shoes: Inov8 Roclite

Started at Greenloaning up Sheriff Muir road and then cut across up to Mickle Corum and then across Menstrie Moss (which was very wet). Struggled to find decent route following Ochil 3000 roiute across to Dumyat with the new plantation slow going.

Managed to run all the way up the back of Dumyat and then jogged down to Logie Kirk to get picked up.

1 PM

Running Terrain 38:35 [4] 5.05 km (7:38 / km) +208m 6:20 / km
shoes: Inov8 Roclite

Second part after stopping watch. Tired at the end. Not used to hill running so much work to do for Highlander. Good to have a bag as practice.

Thursday May 5, 2016 #

4 PM

Running Road / Track 1:00:18 intensity: (6:21 @3) + (51:40 @4) + (2:17 @5) 13.51 km (4:28 / km) +23m 4:26 / km
ahr:150 max:167 shoes: Brooks Ghost 8 - 2016

Rome - Found a great running path along next to the Tiber north. Decent pace considering the day of walking.

Running 6:47 intensity: (1:53 @1) + (3:33 @2) + (1:21 @3) 0.48 km (14:04 / km) +27m 11:00 / km
ahr:108 max:130

Walk 3:00:00 [1] 10.0 km (18:00 / km)
shoes: Brooks Ghost 8 - 2016

Grande tour of Rome sight seeing. Over to Colosseum around Forum and back via Tiber and then over to the Vatican.





Wednesday May 4, 2016 #

4 PM

Running Road / Track 51:49 intensity: (4:21 @2) + (31:56 @3) + (11:13 @4) + (4:19 @5) 8.27 km (6:16 / km) +125m 5:50 / km
ahr:135 max:173 shoes: Brooks Ghost 8 - 2016

Rome - Run north from hotel to Park Ville Borghese with a few hill reps thrown in. Nice and warn 22 degrees.
C • Villa Borghese 2

Walk 3:00:00 [1] 10.0 km (18:00 / km)
shoes: Brooks Ghost 8 - 2016

Walking around the main old town taking in sights of Trevi Fountain, Piazza Novona, Pantheon and lap of Park Borghese

Tuesday May 3, 2016 #

6 PM

Running 1:10:47 intensity: (2:37 @2) + (31:29 @3) + (33:51 @4) + (2:50 @5) 12.29 km (5:45 / km) +255m 5:13 / km
ahr:139 max:169 shoes: Inov8 Roclite

Dunblane HS Kippenross / Old Doune Rd run with extension via Hydro

Sunday May 1, 2016 #

11 AM

Orienteering 32:15 intensity: (52 @4) + (31:23 @5) 5.54 km (5:50 / km) +198m 4:57 / km
ahr:179 max:200 shoes: Integrator 2015

British Relay - good result for Jon, myself and Ben to retain M40 title.

32.15

Jon was solid on 1st leg, completing key task of being in front of 2nd and 1st teams of SYO. Geoff for BOK was well clear 6 minutes up.

Lost 2min 30 on #1 and #3 meant that Ricky B had caught me 1 minute by number 3. After that ran hard and clean and managed to pick up 4 minutes on Ivor Powell. Ideally I would have got sub 30 to put Ben out in the lead. I also stretched time from Pete from 2 minutes to 6, which felt enough for Ben to hold off Nick. In the end Ben had a great run and managed 32, to take victory by 2 minutes.

Running Warm-up 10:00 [3]
shoes: Integrator 2015

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