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Training Log Archive: Roger G

In the 7 days ending Aug 31, 2014:

activity # timemileskm+m
  Running Road / Track3 4:49:12 32.86(8:48) 52.89(5:28) 641
  Running3 2:07:23 12.82(9:56) 20.63(6:11) 364
  Intervals1 1:04:10 7.97(8:03) 12.82(5:00) 151
  Gym1 24:42 0.3(1:22:49) 0.48(51:28) 1
  Total8 8:25:27 53.94(9:22) 86.81(5:49) 1157
  [1-5]8 8:21:43

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Sunday Aug 31, 2014 #

6 PM

Running 51:40 intensity: (1 @0) + (22 @1) + (6:20 @2) + (41:42 @3) + (3:15 @4) 9.12 km (5:40 / km) +186m 5:08 / km
ahr:128 max:145 shoes: Brooks Cascadia

Recovery run - very steady given last nights actvities! Legs felt good though

Saturday Aug 30, 2014 #

9 AM

Running Road / Track 2:16:36 intensity: (30 @1) + (5:58 @2) + (1:46:20 @3) + (23:48 @4) 25.01 km (5:28 / km) +282m 5:10 / km
ahr:132 max:153 shoes: Brooks 2014 Adrenaline

Long run with 90 minutes zone 2 and 45 minutes zone 3.

Braco- Sheriff Muir - Blackford.

Really enjoyed the Sheriff Muir Rd down to Blackford with wind behind and felt good with the increase of pace after 90 minutes. Much slower than MP suggested in training plan.

Thursday Aug 28, 2014 #

7 AM

Running 49:26 intensity: (1:43 @1) + (3:43 @2) + (43:00 @3) + (1:00 @4) 8.51 km (5:49 / km) +84m 5:32 / km
ahr:128 max:145 shoes: Brooks Cascadia

recovery session on standard but very nice route out to Water of Leith
slowest ever by keeping to low heart rate below 130
6 PM

Intervals 1:04:10 intensity: (1:13 @1) + (9:21 @2) + (15:02 @3) + (25:42 @4) + (12:52 @5) 12.82 km (5:00 / km) +151m 4:44 / km
ahr:142 max:166 shoes: Brooks 2014 Adrenaline

Intervals out to Doune and back


Downloaded garmin marathon plan onto my watch and decided to run this threshold session from the watch. The watch is boss signalling if in right heart rate zones

10 min z4
5 * 1km z4 1:30 rests z2
10 min z4

This was much harder than expected as thought the last 10 minutes was warm down rather than some more 4 m/k's

Wednesday Aug 27, 2014 #

7 PM

Running 26:17 [2] 3.0 km (8:46 / km) +94m 7:35 / km
shoes: Brooks Cascadia

Dumyat - had to bail, dehydrated with too much caffeine, felt terrible

Tuesday Aug 26, 2014 #

6 AM

Running Road / Track 1:22:50 intensity: (36 @1) + (21:32 @2) + (1:00:42 @3) 14.08 km (5:53 / km) +245m 5:25 / km
ahr:123 max:137 shoes: Brooks 2014 Adrenaline

Recovery early morning run on the Windfarm track, extending the normal 10km

Monday Aug 25, 2014 #

5 PM

Running Road / Track 1:09:46 intensity: (1:17 @1) + (2:12 @2) + (1:01:43 @3) + (4:34 @4) 13.8 km (5:03 / km) +114m 4:51 / km
ahr:131 max:144 shoes: Brooks Ghost 2014

try out of new shoes, Brook Ghost down to Louise's for Pilates, nice and light. Going to save these for a while.
7 PM

Gym 24:42 intensity: (3:43 @0) + (20:59 @1) 0.48 km (51:28 / km) +1m 50:56 / km
ahr:75 max:95

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