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Training Log Archive: Roger G

In the 7 days ending Mar 9, 2014:

activity # timemileskm+m
  Running5 3:01:10 18.8(9:38) 30.26(5:59) 241
  Gym1 1:10:00
  Orienteering3 1:09:50 7.78(8:59) 12.52(5:35) 70
  Intervals1 52:00 5.59(9:18) 9.0(5:47) 73
  Turbo Trainer1 31:07 7.46(4:10) 12.0(2:36)
  Total7 6:44:07 39.63 63.78 384
  [1-5]7 6:32:26

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MoTuWeThFrSaSu

Sunday Mar 9, 2014 #

9 AM

Running warm up/down 15:21 [2] 1.48 km (10:23 / km) +12m 9:58 / km
shoes: Brooks Cascadia

Watched the junior race - Jamie won the under 10 category, and was very chuffed.

Running race 38:12 intensity: (2:42 @2) + (8:27 @3) + (14:27 @4) + (12:36 @5) 9.26 km (4:08 / km) +50m 4:01 / km
ahr:148 max:192 shoes: Brooks Cascadia

Gartmorn 6 race. mixed muddy path and track. Started off strong in 3rd place. After 2.5miles realised calf wasn't right and so slowed down to relatively steady pace and watched a few go past to end up 10th. Should have done 36 minutes. Not bad considering.

Calf now sore so going to have to do the right things this week.
C • Not surprising with 2 sprin... 3

Running warm up/down 12:43 intensity: (11 @0) + (6:08 @1) + (3:38 @2) + (2:01 @3) + (45 @4) 1.26 km (10:04 / km) +5m 9:52 / km
ahr:105 max:153 shoes: Brooks Cascadia

Saturday Mar 8, 2014 #

11 AM

Running warm up/down 13:14 [3] 1.67 km (7:55 / km) +40m 7:04 / km
shoes: Brooks Cascadia

Orienteering 11:14 [5] 2.37 km (4:45 / km)
shoes: Brooks Cascadia

Race 1 - vets Livingston sprint. Poor performance, running slow and scrappy. 1 minute down on Tessa.

Running warm up/down 5:56 [3] 0.55 km (10:53 / km)
shoes: Brooks Cascadia

2 PM

Orienteering race 14:20 [5] 3.06 km (4:41 / km) +23m 4:31 / km
shoes: Brooks Cascadia

2nd Sprint race - improved running and performance although made about 30 seconds on mistakes about the time down on Tessa. Enough to win the vets race but second by 4 seconds overall to Dave R. After the first race didn't deserve to win overall.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Brooks Cascadia

warm-up and down

Thursday Mar 6, 2014 #

6 PM

Running 52:13 [3] 9.12 km (5:44 / km) +101m 5:26 / km
ahr:109 max:152 shoes: Brooks 2013 GTS Blue

lap of Dunblane from the HS. Calf feeling tight so rest tomorrow

Wednesday Mar 5, 2014 #

Event: FVO Night Series Event 9 Tulliallan
 
6 PM

Running 14:58 intensity: (2 @0) + (7 @1) + (35 @2) + (7:21 @3) + (6:53 @4) 2.5 km (5:59 / km) +2m 5:58 / km
ahr:136 max:155 shoes: Ice bugs 2013

Running 2:49 intensity: (1 @0) + (10 @1) + (6 @2) + (27 @3) + (2:05 @4) 0.36 km (7:48 / km) +6m 7:12 / km
ahr:140 max:150 shoes: Inov8 Talon 2012

Orienteering 44:16 intensity: (8:14 @2) + (7:38 @3) + (25:39 @4) + (2:45 @5) 7.09 km (6:15 / km) +47m 6:02 / km
ahr:106 max:163 shoes: Inov8 Talon 2012

Very enjoyable outing in Tulliallan. normal number of mistakes but good head to head with Jon involving him catching me numerous times before I managed to get away at the end.
C • Heart rate 2

Running 15:44 intensity: (11:27 @0) + (3:36 @1) + (41 @2) 2.06 km (7:38 / km) +25m 7:12 / km
ahr:68 max:113 shoes: Inov8 Talon 2012

Tuesday Mar 4, 2014 #

5 PM

Intervals 52:00 intensity: (30:00 @3) + (10:00 @4) + (12:00 @5) 9.0 km (5:47 / km) +73m 5:33 / km
ahr:194 max:249 shoes: Brooks 2013 GTS Blue

Jog around ardoch with map checking things out and then 4 * 1km intervals on the back road to Gleneagles. Pretty steady 3:44, 3:51,3:38, 3:34 making sure calf ok.

Turbo Trainer 31:07 intensity: (1:30 @1) + (7:56 @2) + (21:41 @3) 12.0 km (2:36 / km)
ahr:121 max:135

Monday Mar 3, 2014 #

Gym 1:10:00 [3]

good session of pilates and 2 times 40 seconds plus wee jog after

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