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Training Log Archive: Roger G

In the 31 days ending Jan 31, 2017:

activity # timemileskm+m
  Running Road / Track11 8:16:38 60.21(8:15) 96.89(5:08) 706
  Running8 6:26:05 44.09(8:45) 70.96(5:26) 1920
  Turbo Trainer10 5:35:00 117.31(2:51) 188.8(1:46)
  Running Terrain4 5:02:04 26.31(11:29) 42.34(7:08) 782
  Intervals5 5:02:03 36.29(8:19) 58.41(5:10) 600
  Gym4 4:00:00
  Orienteering3 2:38:05 14.76(10:43) 23.75(6:39) 558
  Mountain Biking2 2:21:07 28.4(4:58) 45.71(3:05) 633
  Running Warm-up6 1:59:08 8.9(13:23) 14.32(8:19) 293
  Swimming2 46:25 1.24(37:21) 2.0(23:13) 24
  Total41 42:06:35 337.51 543.17 5515
  [1-5]41 42:06:13
averages - weight:76.6kg

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Tuesday Jan 31, 2017 #

7 AM

Intervals 34:37 intensity: (5 @1) + (51 @2) + (5:57 @3) + (20:36 @4) + (7:08 @5) 7.99 km (4:20 / km) +16m 4:17 / km
ahr:149 max:164 shoes: Brooks Ghost 8 - 2016

6 times 1km morning session, after 4km warm-up
Taking it relatively steady
3.56
3.57
3.48
3.51
3.50
3.55

Running Road / Track 24:15 intensity: (35 @1) + (1:33 @2) + (12:12 @3) + (9:06 @4) + (49 @5) 4.27 km (5:41 / km) +60m 5:19 / km
ahr:137 max:161

6 PM

Running 49:35 intensity: (26 @1) + (7:53 @2) + (35:00 @3) + (6:16 @4) 8.0 km (6:12 / km) +203m 5:30 / km
ahr:129 max:148 shoes: Inov8 Roclite

DHS loop off road
C • Careful 3

Monday Jan 30, 2017 #

8 AM

Swimming 20:03 [3] 0.8 km (25:04 / km)

Pool back open at gym - good I can go swimming, bad have no excuses not to swim

Turbo Trainer 30:00 [3] 18.5 km (1:37 / km)
ahr:124 max:145

Avg watt 203
6 PM

Running Road / Track 10:59 intensity: (3 @0) + (37 @1) + (43 @2) + (1:43 @3) + (7:53 @4) 1.88 km (5:51 / km) +12m 5:40 / km
ahr:140 max:157

Gym 1:00:00 [3]

Usual - worked hard in Pilates no so much in circuits

Sunday Jan 29, 2017 #

10 AM

Running Road / Track 1:02:15 [3] 12.44 km (5:00 / km) +50m 4:54 / km
shoes: Brooks Ghost 8 - 2016

Out and back along the canal towards Edinburgh from Linlithgow with Jon. Chat made the hour pass nice and quickly.

Running Road / Track 51:30 intensity: (21:30 @3) + (30:00 @4) 10.0 km (5:09 / km) +60m 5:00 / km
shoes: Brooks Ghost 8 - 2016

FVO team score with Jon. Tactic involved continuing run along canal and then picking up clues on the way back. We ran out of time so had to miss quite a few.

Feeling tired at the end

Saturday Jan 28, 2017 #

1 PM

Running Warm-up 25:05 intensity: (3:41 @1) + (9:00 @2) + (6:22 @3) + (6:02 @4) 2.93 km (8:33 / km) +50m 7:53 / km
ahr:121 max:153

Running 30:18 intensity: (18 @3) + (25 @4) + (29:35 @5) 8.01 km (3:47 / km) +107m 3:33 / km
ahr:168 max:176 shoes: Integrator 2016

Scottish Masters Cross Country - Dundee Camperdown Park
Very happy with run 30:27, 15.10 first lap / 15:17 second lap.
Record field 295, 44th overall & 24th 40 age group.

Last year 27th, 13th 40, but only 169 in the field as it was up in Forres so marginally better proportionally

Will in 55th, Patrick 57th (30.52), Wattie 99th taking silver on 50's for Strathearn

Ray was 20th 29.27
Hazel 4th 50 age group

Felt strong on the hills just maybe lacking a little pace on the downhills
C • What's this? 4

Running Warm-up 15:54 intensity: (6 @0) + (10:54 @1) + (3:19 @2) + (1:35 @3) 0.74 km (21:34 / km) +40m 16:57 / km
ahr:93 max:131

4 PM

Running Road / Track 23:51 intensity: (29 @1) + (2:17 @2) + (14:03 @3) + (7:02 @4) 4.37 km (5:28 / km) +47m 5:11 / km
ahr:132 max:153 shoes: Brooks Ghost 8 - 2016

Recovery run at home as limited walking about after race

Friday Jan 27, 2017 #

11 AM

Running 26:27 intensity: (27 @1) + (2:02 @2) + (23:58 @3) 4.83 km (5:29 / km) +46m 5:14 / km
ahr:126 max:139 shoes: Brooks Ghost 8 - 2016

Recovery run from home

Thursday Jan 26, 2017 #

7 AM

Running Road / Track 1:17:59 intensity: (1 @1) + (26 @2) + (30:27 @3) + (43:49 @4) + (3:16 @5) 16.0 km (4:52 / km) +130m 4:41 / km
ahr:142 max:162 shoes: Brooks Ghost 8 - 2016

Rfw - joining canal run with water of leith run to make 16km. Max distance for time available. Just made it in for 9.

Been a while. New houses on water of Leith with people already moved in.

Wednesday Jan 25, 2017 #

6 PM

Orienteering 37:17 intensity: (13 @0) + (1:18 @1) + (4:11 @2) + (15:46 @3) + (15:08 @4) + (41 @5) 3.81 km (9:47 / km) +194m 7:48 / km
ahr:134 max:163 shoes: Integrator 2016

With Jamie on short abbey craig. Running well on hills

Orienteering 27:18 intensity: (9 @1) + (2:32 @2) + (16:24 @3) + (8:13 @4) 2.84 km (9:37 / km) +135m 7:46 / km
ahr:134 max:152 shoes: Integrator 2016

Collected a few controls and found some more

Turbo Trainer 35:00 [3] 21.5 km (1:38 / km)

Avg watt 200

Tuesday Jan 24, 2017 #

6 PM

Intervals 1:19:00 intensity: (49:00 @3) + (30:00 @5) 15.02 km (5:16 / km) +187m 4:57 / km
shoes: Brooks Ghost 8 - 2016

6 x 1km on route last tried September 2015. Moon cottage, Doune and back.

3.33,3.40,3.48,3.43,3.45,3.50 - avg 3.43 last session 3.36.

Still tired from Saturday so not setting the world a light on pace. Extended warm down bumping into Gary for a nice 5 minute chat.

Monday Jan 23, 2017 #

6 PM

Running Road / Track 12:50 [3] 2.25 km (5:42 / km)

Turbo Trainer 50:00 [3] 28.0 km (1:47 / km)

Spent 10 minutes syncing phone so thought I'd better to then do 40 minutes. Nice and steady avg 180 and 50:50 right and left (had too work my right much harder though)

Gym 1:00:00 [3]

Strength and conditioning norm - feeling quads from Saturday

Sunday Jan 22, 2017 #

11 AM

Running Terrain 46:49 [3] 7.24 km (6:28 / km) +106m 6:01 / km
shoes: Inov8 Roclite

Recovery run. Dropped off at Langslide and then up cutting to the turbines. Very steady to take account of legs and tiredness.

Saturday Jan 21, 2017 #

10 AM

Running Warm-up 10:52 [3] 1.4 km (7:44 / km) +24m 7:08 / km
shoes: Integrator 2016

Running 1:03:49 [5] 10.03 km (6:22 / km) +674m 4:46 / km
shoes: Integrator 2016

Devils Burdens

Strathearn team home in a time of 3.07.39. 12th place finish matches last year’s effort but is very encouraging given that 3 of our team had an average age of 16 (and the other 3 averaged 47!).

1. Duthac 28.24 (20th), 2. Will Manners/Roger 62.22 (12th), 3. Ben/Levi 63.29 (30th), 4. Phil M 33.24 (10th)

Very pleased to get a PB of 63.49 verses 66.04 last year - officially 3min 48 quicker with 62.22 which was wrong! Course maybe 30 seconds quicker due to course change.

Gained time through the run up 35 sec at West Lomond, 58 sec up at check point 5, 1 min 25 up at Bishop Hill, 2 min 07 up at White Craigs (this was 30 seconds shorter this year) and 2 min 13 up at Finish

Myself and Will very evenly matched, with very little chat as we were pushing hard all of the way.
1 PM

Running Warm-up 7:12 [3] 1.02 km (7:01 / km) +4m 6:54 / km
shoes: Brooks Ghost 8 - 2016

Orienteering 54:16 [5] 11.23 km (4:50 / km) +152m 4:32 / km
shoes: Brooks Ghost 8 - 2016

Edinburgh urban race - vet 11th. Not 100% clean but not bad, just struggling from the hill race. 3 minutes down.

Thursday Jan 19, 2017 #

6 AM

Turbo Trainer 30:00 [4] 18.0 km (1:40 / km)

Average watts 189, left leg 53% right 47%. No idea if that is ok or rubbish.
C • Normal 2
6 PM

Running Road / Track 51:16 intensity: (21:16 @3) + (30:00 @4) 10.2 km (5:02 / km) +27m 4:58 / km
shoes: Brooks Ghost 8 - 2016

Run from Allan Water to Cambuskennith and back.
Only had time for 55minutes which is just as well as legs really feeling it.

Rest now for weekend.

Wednesday Jan 18, 2017 #

7 AM

Turbo Trainer 30:00 [3] 18.0 km (1:40 / km)

Real watt bike. Seems more generous on watts.
Average 190. Left leg more powerful than right. Data overload.
6 PM

Intervals 1:00:30 intensity: (20:30 @3) + (40:00 @5) 10.3 km (5:53 / km)
shoes: Brooks Ghost 8 - 2016

Semi unplanned Strathearn interval session on Astro, as Jamie couldn't make juniors tomorrow.

Quality session 4x2min 2x4min 4x2min
600m 3.21 to 3.24 pace
1.2km 3.30 / 3.26 pace
580m 3.25 to 3.37 pace

Tiring at the end but very pleased with pace, although I can run same pace for 4 min as 2 min.

Speed work ticked for the week.

Tuesday Jan 17, 2017 #

12 PM

Intervals 1:04:10 intensity: (34:10 @3) + (30:00 @5) 12.6 km (5:06 / km) +198m 4:43 / km
shoes: Brooks Ghost 8 - 2016

Same session as last week on langside road, 6 times 1km but faster splits.

4.15
5.22
4.22
3.53
3.45
3.24



Monday Jan 16, 2017 #

8 AM

Running 16:04 [3] 3.0 km (5:21 / km)
shoes: Brooks Ghost 8 - 2016

Treadmill

Gym 1:00:00 [3]

Worked well pilates

Turbo Trainer 30:00 [3] 16.6 km (1:48 / km)

Average 172 on bike
5 PM

Running Road / Track 32:14 [3] 5.72 km (5:38 / km) +70m 5:19 / km

Sunday Jan 15, 2017 #

10 AM

Running Terrain 1:55:18 [3] 16.41 km (7:02 / km) +173m 6:41 / km
shoes: Integrator 2016

Newtonmore - glenbanchour and return via the wild cat trail.

Very patchy underfoot from grass / track to tough bog with foot deep standing water / slush and snow. Energy sapping slush around the wild cat trail.

Hip felt very stiff after yesterday's race but loosened after a while. Wasn't expecting such a tough run.

Saturday Jan 14, 2017 #

12 PM

Running Warm-up 37:50 [3] 5.5 km (6:53 / km) +68m 6:29 / km
shoes: Brooks Ghost 8 - 2016

Running 31:52 [5] 8.21 km (3:53 / km) +123m 3:37 / km
shoes: Integrator 2016

East District Cross Country
10th Vet. 70th
Pleased to be 15 seconds quicker than last year and stronger on the hills. Enforced slower start as talking to Will and ended up too far back on the start line. Spent a bit of effort forcing way through to shadow Will. Tracking behind for whole race but couldn't hold on 10 seconds and two places at the end.

10.40
10.50
10.22

laps last year
10.34
10.50
10.46
C • Good effort Rog! 4
3 PM

Running Warm-up 6:55 [3] 0.58 km (11:56 / km) +73m 7:19 / km

Friday Jan 13, 2017 #

1 PM

Running Terrain 56:02 [3] 9.01 km (6:13 / km) +133m 5:48 / km
shoes: Inov8 Roclite

Snowy terrain run at the back of Braco

Thursday Jan 12, 2017 #

Turbo Trainer 20:00 [4] 11.4 km (1:45 / km)

Average watts 182.
7 AM

Running Road / Track 42:25 [3] 7.87 km (5:24 / km) +31m 5:17 / km

Tired today so cut short to 8km run. Speed not helped by it being very icy.

Wednesday Jan 11, 2017 #

Turbo Trainer 40:00 [3] 21.4 km (1:52 / km)

Fake watt bike. 162 watt 88rpm
6 PM

Orienteering 39:14 [3] 5.88 km (6:41 / km) +78m 6:16 / km

Running Warm-up 15:20 [3] 2.14 km (7:10 / km) +34m 6:38 / km
shoes: Brooks Ghost 8 - 2016

Dunblane night-o short with Jamie

Tuesday Jan 10, 2017 #

12 PM

Intervals 1:03:46 [3] 12.51 km (5:06 / km) +200m 4:43 / km
shoes: Brooks Ghost 8 - 2016

6 times 1km hill intervals up langside and new power line track.

4.34
5.12
4.34
3.57
3.44
3.26

High variety session

Monday Jan 9, 2017 #

5 PM

Running Road / Track 52:15 [4] 11.56 km (4:31 / km) +46m 4:26 / km
shoes: Brooks Ghost 8 - 2016

Pushed reasonably hard into decent head wind. Wanted to get to circuits in time.

Gym 1:00:00 [3]
weight:76.6kg

Struggled on circuits, tired from last 3 days

Lack of beers helping weight - day 9

Sunday Jan 8, 2017 #

9 AM

Running 57:22 [4] 8.72 km (6:35 / km) +341m 5:30 / km
shoes: Brooks Ghost 8 - 2016

Knock of Crieff will a couple of hill reps
2 PM

Mountain Biking 1:15:00 [3] 27.5 km (2:44 / km) +259m 2:36 / km
shoes: Boardman Pro 29er MTB

Comrie Muthill ride on MTB

Saturday Jan 7, 2017 #

12 PM

Running 1:50:38 [4] 20.15 km (5:29 / km) +428m 4:58 / km
shoes: Brooks Ghost 8 - 2016

Head out to do Gleneagles run but then realised opportunity to get out of the mist and so headed up the langside road. Headed across the valley at the house to more familiar territory.

Turned out to be a nice day out of the gloom.

Always exciting to get a new route.
4 PM

Swimming 26:22 [3] 1.2 km (21:58 / km) +24m 20:00 / km

Perth Pool - been a while. Good enough now to enjoy these sessions.

Friday Jan 6, 2017 #

12 PM

Running Road / Track 54:49 intensity: (14 @1) + (16 @2) + (1:04 @3) + (34:50 @4) + (18:25 @5) 10.34 km (5:18 / km) +175m 4:53 / km
ahr:162 max:216 shoes: Brooks Ghost 8 - 2016

Normal Turbine route taking it steady

Thursday Jan 5, 2017 #

5 PM

Turbo Trainer 40:00 [3] 21.7 km (1:51 / km)

Post work ride in Gym on Watt Bike - average Watts 178
Feeling much better from cold, but not quite right

Wednesday Jan 4, 2017 #

2 PM

Turbo Trainer 30:00 [2] 13.7 km (2:11 / km)

Gentle spin on new Watt Bike in Gym
Didn't get away with New Year excesses - Runny Nose / sore throat

Tuesday Jan 3, 2017 #

2 PM

Mountain Biking 1:06:07 [3] 18.21 km (3:38 / km) +374m 3:18 / km
shoes: Boardman Pro 29er MTB

Ride back from Bridge of Allan via the Uni and Sheriff Muir

Monday Jan 2, 2017 #

11 AM

Running Terrain 1:23:55 [3] 9.69 km (8:40 / km) +371m 7:16 / km
shoes: Inov8 Roclite

Great run with FVO / Strathearn crowd from Cathy's / Dougs. escaped the big group and ran with Ross on the ridge for leg 2 Comrie Relays. Twenty Shilling beautiful as ever on way back.

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