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Training Log Archive: Roger G

In the 31 days ending Dec 31, 2016:

activity	#	time	miles		km		+m
Running Road / Track	16	11:34:14	78.48	(8:51)	126.3	(5:30)	982
Running	14	9:04:33	56.25	(9:41)	90.53	(6:01)	1309
Orienteering	6	4:55:40	26.33	(11:14)	42.38	(6:59)	901
Mountain Biking	2	3:01:36	26.29	(6:55)	42.3	(4:18)	706
Road Biking	1	2:37:03	40.38	(3:53)	64.98	(2:25)	572
Gym	3	2:10:00
Running Terrain	2	2:06:35	11.62	(10:54)	18.69	(6:46)	574
Intervals	2	1:56:25	10.37	(11:14)	16.69	(6:59)	125
Running Warm-up	6	1:46:01	7.96	(13:19)	12.81	(8:17)	178
Swimming	2	57:14	1.49	(38:23)	2.4	(23:51)
Turbo Trainer	1	10:00	3.11	(3:13)	5.0	(2:00)
Total	40	40:19:21	262.27		422.08		5346

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Saturday Dec 31, 2016 #

11 AM

Running Warm-up 6:42 [3] 0.68 km (9:53 / km) +45m 7:26 / km
shoes: Inov8 Roclite

Running Warm-up 6:00 [3] 0.48 km (12:28 / km) +5m 11:53 / km

Running Road / Track 38:16 [3] 6.51 km (5:53 / km) +40m 5:42 / km
shoes: Brooks Ghost 8 - 2016

Post Hill race run with Jon and Ben to finish the year and complete decembers 40 minute a day challenge.

Running 42:00 [2] 5.0 km (8:24 / km) +265m 6:38 / km
shoes: Inov8 Roclite

Callander Crags hill race, with Jamie. Jamie struggled with a sore back up the hill, so down on pace.

Friday Dec 30, 2016 #

2 PM

Running Terrain 54:53 [3] 9.15 km (6:00 / km) +138m 5:35 / km
shoes: Brooks Ghost 8 - 2016

Run with Doug out to the scots pines behind Braco Castle.
Sore throat - see if I survive. 1 more day of rogerthon

Thursday Dec 29, 2016 #

3 PM

Running 1:02:37 [3] 10.12 km (6:11 / km) +168m 5:43 / km
shoes: Brooks Ghost 8 - 2016

"Girls run" plus. Started with Dawn and then split taking the high route.

Wednesday Dec 28, 2016 #

6 PM

Running Road / Track 43:09 [3] 6.49 km (6:39 / km) +68m 6:19 / km
shoes: Brooks Ghost 8 - 2016

Busy day than expected wfh and time in Stirling at midday meant a late outing.

Amazingly a headlight run appealed to Jamie and he came out for a slow jog. Extended run along the river, castle drive and ardoch fort.

All that was sensible, feeling a cold coming on.

Tuesday Dec 27, 2016 #

9 AM

Road Biking 2:37:03 [3] 64.98 km (2:25 / km) +572m 2:19 / km
shoes: Focus

Very enjoyable ride with Gary doing the long circuit from Braco, skirting Alloa and then onto Glen Dunning. Unfortunately went a bit wrong after Gary punctured twice on the decent into Dunning. Called for rescue from Dawn. Could have carried on but took the warmer restful option back to Braco. Gary then had to rescue his family from a puncture as well. Dodgy batch of inner tubes?

C • Punctures 3

2 PM

Running 44:47 [3] 7.16 km (6:15 / km) +150m 5:40 / km
shoes: Brooks Ghost 8 - 2016

Very enjoyable and very scenic run south of Crieff towards auchengarrich with Jamie.

With a shortened ride earlier legs good and nice gentle pace with Jamie until the sub 4min k's race back at the end. I lost.

Monday Dec 26, 2016 #

Running Road / Track 40:01 [4] 8.6 km (4:39 / km) +115m 4:22 / km
shoes: Brooks Ghost 8 - 2016

Quick run to Fedal Farm and back

Mountain Biking 1:06:00 [3] 9.6 km (6:52 / km) +175m 6:18 / km
shoes: Boardman Pro 29er MTB

Ride with Jamie up to the turbine and back. Bit of help for Jamie in the snow.

Sunday Dec 25, 2016 #

10 AM

Running 1:06:52 [3] 9.2 km (7:16 / km) +292m 6:16 / km
shoes: Inov8 Roclite

FVO Christmasrun up Dumyat. Slightly down on numbers but the weather turned out ok. Little warm-up around the reservoir with Gary and then up to the top.

Saturday Dec 24, 2016 #

12 PM

Running 1:03:03 [3] 11.73 km (5:22 / km) +100m 5:09 / km
shoes: Brooks Ghost 8 - 2016

Nice run around Gleneagles and the sun even came out and then run along the back road to Braco until Dawn caught me up in the car and I jumped in.

Friday Dec 23, 2016 #

2 PM

Running Road / Track 1:00:29 [3] 12.01 km (5:02 / km) +33m 4:58 / km

Run around the carse and then across to Causewayhead. Got wet feet in some flooding just before the birds and the bees.

Running 3:55 [3] 0.6 km (6:34 / km)

Thursday Dec 22, 2016 #

6 PM

Running Road / Track 52:00 [4] 10.02 km (5:11 / km) +183m 4:45 / km
shoes: Brooks Ghost 8 - 2016

Another day leaving run to evening. Pleased to get out considering the weather. Ok pace for once.

Running 4:46 [3] 0.72 km (6:36 / km)

Wednesday Dec 21, 2016 #

7 PM

Running Road / Track 40:06 [3] 6.8 km (5:54 / km) +92m 5:32 / km
shoes: Brooks Ghost 8 - 2016

Wfh - bailed at lunch watching sleet outside. Eventually made it out at 7pm. Crippled from last nights football, but managed loosen up hip flexers etc after 20 minutes. Wouldn't have gone out but to keep the run going.

Tuesday Dec 20, 2016 #

7 AM

Running Road / Track 54:33 [3] 8.82 km (6:11 / km) +42m 6:02 / km
shoes: Brooks Ghost 8 - 2016

Throwing in some pretty slow runs this week. Headlight. Morning run from work over to Cammo estate.

6 PM

Intervals 1:03:46 [3] 6.08 km (10:29 / km)
shoes: Inov8 Roclite

Football - Dads invited along to Dunblane football. Really good fun and a few good sprint reps thrown in.

I think Garmin is generous on distance but I'll take it!

..and not injured

Monday Dec 19, 2016 #

Gym 1:00:00 [2]

Christmas edition - not trying very hard but still good.

7 AM

Running Road / Track 1:12:57 [3] 12.78 km (5:43 / km) +81m 5:32 / km
shoes: Brooks Ghost 8 - 2016

An old classic around Herriot Watt and canal from work. Head torch needed for most of it. Nearly the longest day. Felt pretty jaded this morning.

5 PM

Running 24:43 [2] 3.5 km (7:04 / km) +19m 6:52 / km
shoes: Brooks Ghost 8 - 2016

had 30 minutes to kill, so did the normal Dunblane warm-up run

Sunday Dec 18, 2016 #

10 AM

Running Warm-up 12:46 [3] 1.55 km (8:15 / km) +19m 7:47 / km
shoes: Integrator 2016

Orienteering 53:00 [5] 8.0 km (6:38 / km) +150m 6:03 / km
shoes: Integrator 2016

Victory in the last race of the season at the Tay Christmas score! This was using the great little area at Drummond Castle. Running with mini fast Ackland for most of this. James got away near the end by 50 seconds, but this didn't matter as I had missed the roving Elf and went to find him (learnt lesson from last year). Still enough time to take the victory thanks to wearing something Christmassy.

Running Warm-up 11:37 [3] 1.92 km (6:03 / km) +49m 5:22 / km
shoes: Brooks Ghost 8 - 2016

Saturday Dec 17, 2016 #

11 AM

Running Warm-up 15:00 [3] 1.74 km (8:37 / km) +22m 8:07 / km
shoes: Integrator 2016

Warm-up

Orienteering 45:05 [4] 6.13 km (7:21 / km) +94m 6:50 / km
shoes: Integrator 2016

Achlean - Blue. Good quality field for a small informal event - 10th. This is a great area. Remembered it as really runnable but it is actually tough going with decent amount of rocks and heather. Taking it fairly steady 12 minutes down on Spongey. Lost 2.30.

Running Warm-up 10:00 [3] 1.19 km (8:23 / km) +12m 7:59 / km
shoes: Integrator 2016

Friday Dec 16, 2016 #

1 PM

Running Road / Track 43:25 [3] 7.95 km (5:28 / km) +125m 5:04 / km
shoes: Brooks Ghost 7 2015

Nice day for it. Steady as she goes.

Thursday Dec 15, 2016 #

7 AM

Running 59:10 [3] 10.87 km (5:27 / km) +57m 5:18 / km
shoes: Brooks Ghost 8 - 2016

Off road run over to Cammo

Wednesday Dec 14, 2016 #

7 AM

Running Road / Track 48:58 [3] 8.38 km (5:50 / km) +18m 5:47 / km

Post night out run in Bristol. Just a slow jog. Headed to the Clifton suspension bridge and back

Tuesday Dec 13, 2016 #

6 AM

Running 40:11 [3] 7.6 km (5:17 / km)
shoes: Brooks Ghost 8 - 2016

Pre flight run on the treadmill. Can't believe how busy the gym is at 6.30

Monday Dec 12, 2016 #

7 AM

Running Road / Track 40:34 [3] 7.37 km (5:30 / km) +27m 5:24 / km

Gym 10:00 [1]

Strength and conditioning

Sunday Dec 11, 2016 #

11 AM

Running Warm-up 6:25 [3] 0.71 km (9:05 / km)
shoes: Integrator 2016

Orienteering 1:07:38 [4] 8.95 km (7:33 / km) +178m 6:52 / km
shoes: Integrator 2016

Barr Wood - Black. Woke up with bit of a sore throat. Therefore trying to be clean and steady but failed on that front with mistakes at #2, 30 #3 30 (in control circle), 2 minutes #13 and 90 at #15 (needing to be more exact with definite attack points and compass - certainly for the bingo boulder #15, which was too far to the right)

4 minutes 30. Still some way off Wills 57 minutes.

C • Jamie 3

Saturday Dec 10, 2016 #

9 AM

Running Terrain 1:11:42 [3] 9.55 km (7:31 / km) +436m 6:07 / km
shoes: Brooks Ghost 8 - 2016

Run from Wallace High over to hill foot path towards Menstrie and then up Dumyat. First time along the hillfoot path. Surprisingly strong winds on top.

Running Road / Track 16:08 [3] 2.85 km (5:39 / km) +33m 5:21 / km

2 PM

Mountain Biking 1:55:36 [3] 32.7 km (3:32 / km) +531m 3:16 / km
shoes: Boardman Pro 29er MTB

Ride out past Drummond Castle and then on the tracks to Auchingarrich. Great single track downhill into the centre, just a little too technical with slippy rocks and roots. Long slog back over Langside on fat tires

Friday Dec 9, 2016 #

1 PM

Running 41:00 [3] 7.36 km (5:34 / km) +107m 5:12 / km
shoes: Brooks Ghost 8 - 2016

Felt rough after yesterdays all day drinking, but been worse. Rogathon continues!

Thursday Dec 8, 2016 #

7 AM

Running Road / Track 40:42 [3] 8.14 km (5:00 / km) +37m 4:53 / km
shoes: Brooks Ghost 8 - 2016

Steady run from work

Wednesday Dec 7, 2016 #

6 PM

Orienteering 1:03:09 [3] 7.34 km (8:37 / km) +295m 7:10 / km
shoes: Integrator 2016

Enjoyable trot with Jamie, taking a couple of places near the end. Quite long for Jamie, so a little bit of extra towing help on the climbs later on.

Orienteering 22:09 [4] 2.63 km (8:25 / km) +106m 7:00 / km
shoes: Integrator 2016

Back up the hill to collect controls. Enough climb in Minewoods for this year.

Tuesday Dec 6, 2016 #

6 AM

Running 24:09 [3] 5.0 km (4:50 / km)
shoes: Brooks Ghost 8 - 2016

Treadmill 5km

Turbo Trainer 10:00 [3] 5.0 km (2:00 / km)

Quick go on turbo trainer

6 PM

Intervals 52:39 [5] 10.61 km (4:58 / km) +125m 4:41 / km
shoes: Brooks Ghost 8 - 2016

Particularly poor weather - 3 degrees and tipping it down, so kept to the streets in Dunblane.

Tried but hills having a big impact on pace - 6*1km

4:47
3:59
4:01
4:18
3:43
4:06

Monday Dec 5, 2016 #

7 AM

Running 25:51 [3] 5.0 km (5:10 / km)
shoes: Brooks Ghost 8 - 2016

Swimming 19:30 [3] 0.8 km (24:22 / km)

Gym 1:00:00 [3]

Strength and conditioning

5 PM

Running Road / Track 21:33 [3] 3.78 km (5:42 / km) +24m 5:32 / km
shoes: Brooks Ghost 8 - 2016

Pre Pilates run

Sunday Dec 4, 2016 #

10 AM

Running Warm-up 14:10 [3] 1.33 km (10:39 / km) +9m 10:17 / km

Orienteering 9:45 [5] 1.97 km (4:56 / km)
shoes: Integrator 2016

Glasgow Parks - Race 1

You were 2nd in a time of 00:09:42 on the course 'Veteran Men' at the event '18th Glasgow Parks Championships - Race 1' You were 00:00:09 behind Paddy. Your run scored 1299 ranking points. That is your 8th best ranking score in the last 12 months.

Lost 30 seconds on second to last

Running Warm-up 13:21 [3] 1.21 km (11:01 / km) +17m 10:17 / km

Orienteering 11:17 [5] 2.67 km (4:14 / km) +18m 4:05 / km
shoes: Inov8 Roclite

1st in a time of 00:11:15 on the course 'Veteran Men' at the event '18th Glasgow Parks Championships - Race 2' Your run scored 1310 ranking points. That is your 5th best ranking score in the last 12 months.

Very straight forward run in Tollcross. Still managed to lose 25 seconds on the 1st control by taking wrong route (unintentionally)

1 PM

Orienteering 23:37 [3] 4.68 km (5:03 / km) +60m 4:45 / km
shoes: Integrator 2016

You were 1st in a time of 00:23:34 on the course 'Veteran Men' at the event '18th Glasgow Parks Championships - Race 3' - Pollockshaw Park.
Your run scored 1333 ranking points. That is your 2nd best ranking score in the last 12 months.

Love the chasing sprint format, really gets the adrenaline going. Had a 30 second lead in front of Paddy and 40 seconds on Wardy. Lost 30 seconds on #4 by running past the control and they where nearly on me. Ran hard up the hill to #7 and pulled away after that, to be 90 seconds in front at the end.

Great event for ranking points! Supposedly 2nd best run of the year, and I got a trophy to boot.

Email update told me best score is 1360 points. Your total ranking score (best 6) is 7944 points. In the M40 age category you are now 5th on the ranking list. Overall you are now 70th on the ranking list (up 9 from last week).

Running Warm-up 10:00 [3] 2.0 km (5:00 / km)
shoes: Integrator 2016

Saturday Dec 3, 2016 #

9 AM

Running 41:29 [3] 6.67 km (6:13 / km) +152m 5:35 / km
shoes: Brooks Ghost 8 - 2016

Loop round Polmaise. Feeling terrible from last nights Christmas do

Friday Dec 2, 2016 #

3 PM

Running Road / Track 44:19 [3] 7.87 km (5:38 / km) +40m 5:30 / km
shoes: Brooks Ghost 8 - 2016

Ardoch estate before darkness

Thursday Dec 1, 2016 #

7 AM

Running Road / Track 37:04 [3] 7.93 km (4:41 / km) +27m 4:36 / km
shoes: Brooks Ghost 8 - 2016

Long time since doing the regular 8km canal run

5 PM

Swimming 37:44 [3] 1.6 km (23:35 / km)

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