Training Log Archive: Roger GIn the 7 days ending Sep 4, 2011:
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Sunday Sep 4, 2011 #
11 AM
Running 2:29:27 [4] 33.5 km (4:28 / km) +400m 4:13 / km
This was a carbon copy of Mr X's from last weekend at fairholmes, just missing 750m at the start and end.
Ran reasonable hard on the first lap of the reservoir and then tried to keep the pace going there on. There was a fair amount of climb for a flat run, slowing the pace in places.
5km splits
21:59 4:24
22:00 4:24
20:46 4:06
22:15 4:30
23:24 4:40
22:23 4:31
30 - 32 2km 9:16 4:37
32 to 33.5 4:48
Overall pretty happy with pace and kept going, and put in a race pace 5 km after 10km. Taking into account the climb not a million miles off 3 hour pace.
Just have to get rid of sore knees, tight ITBS and sore achilles!
Ran reasonable hard on the first lap of the reservoir and then tried to keep the pace going there on. There was a fair amount of climb for a flat run, slowing the pace in places.
5km splits
21:59 4:24
22:00 4:24
20:46 4:06
22:15 4:30
23:24 4:40
22:23 4:31
30 - 32 2km 9:16 4:37
32 to 33.5 4:48
Overall pretty happy with pace and kept going, and put in a race pace 5 km after 10km. Taking into account the climb not a million miles off 3 hour pace.
Just have to get rid of sore knees, tight ITBS and sore achilles!
Saturday Sep 3, 2011 #
11 AM
Orienteering 41:26 [5] 8.5 km (4:52 / km) +250m 4:15 / km
Sheffield City Race
13th behind a pack of good people. relatively clean, catching Charlie 1 minute man about half way.
A little hesitant in places, probably cost 1 minute over the race.
Was a cross between urban and sprint, a good area, although Gleadless is not known for being classy.
13th behind a pack of good people. relatively clean, catching Charlie 1 minute man about half way.
A little hesitant in places, probably cost 1 minute over the race.
Was a cross between urban and sprint, a good area, although Gleadless is not known for being classy.
Running 25:00 [2] 4.0 km (6:15 / km)
warm-up and down
Friday Sep 2, 2011 #
Running 31:00 [2] 5.0 km (6:12 / km)
recovery run early before work around the castle brae
didn't feel great
didn't feel great
Wednesday Aug 31, 2011 #
6 PM
Orienteering 20:00 [2] 1.7 km (11:46 / km)
Yellow course warm-up
Orienteering 37:26 [4] 6.54 km (5:43 / km)
Dumyat Wee
Running ok considering the last 7 days. Missed a minute or so on #4, otherwise ok.
Enjoyed muched more than expected with a revisit to Dumyat after last Saturday. Good to get on a new bit 3-6.
Running ok considering the last 7 days. Missed a minute or so on #4, otherwise ok.
Enjoyed muched more than expected with a revisit to Dumyat after last Saturday. Good to get on a new bit 3-6.
Running Road / Track 1:00 [3]
Same session as 2 years ago training for Berlin.
3 laps of the uni loch, this time without Abi, Ross, Jon, Fi but with girls running giving shouts of encouragement (much needed)
8:31 2.3km 3:40m/k
8:23 3:37m/k
8:23 3:37m/k
4 min rests
Tuesday Aug 30, 2011 #
6 PM
Running 40:00 [2] 5.0 km (8:00 / km)
run around castle brae deciding on session or to just go home as pretty knackered
tuned into warm-up for intervals
tuned into warm-up for intervals
Intervals 15:00 [5] 3.0 km (5:00 / km)
pretty tired so decided on a short speed session 6 * 400m with 1:30 rests
1:23 3:28m/k
1:21 3:24
1:16 3:12
1:25 3:33
1:19 3:18
1:23 3:27
variable surfaces so not consistent but another speed session in the bank
Monday Aug 29, 2011 #
1 PM
Running 1:01:00 [4] 12.87 km (4:44 / km) +100m 4:34 / km
Part of the standard Elle route.
Start at Dunblane High, over to Doune on roads, round the Ponds and Wood of Doune back on the old railway.
Tryed to keep pace up but still feeling a bit jaded.
Start at Dunblane High, over to Doune on roads, round the Ponds and Wood of Doune back on the old railway.
Tryed to keep pace up but still feeling a bit jaded.
Gym 1:10:00 [2]
Palates and circuits - all good