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Training Log Archive: Roger G

In the 7 days ending Sep 7, 2014:

activity # timemileskm+m
  Running Road / Track3 2:08:04 15.76(8:08) 25.36(5:03) 112
  Running5 1:47:09 8.37(12:48) 13.47(7:57) 264
  Orienteering4 1:21:49 8.92(9:10) 14.36(5:42) 198
  Intervals1 1:06:30 8.86(7:30) 14.26(4:40) 34
  Gym1 1:00:00
  Total10 7:23:32 41.91 67.45 608
  [1-5]10 7:23:26

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MoTuWeThFrSaSu

Sunday Sep 7, 2014 #

Event: British Middle Champs (UKOL)
 
11 AM

Running warm up/down 17:18 [2] 2.3 km (7:32 / km) +40m 6:56 / km
shoes: Brooks 2014 Adrenaline

run to start and back

Running warm up/down 11:12 intensity: (3:18 @1) + (1:35 @2) + (6:06 @3) + (13 @4) 1.04 km (10:46 / km) +47m 8:47 / km
ahr:116 max:140 shoes: Integrator

Orienteering 36:45 intensity: (8 @1) + (5 @2) + (6 @3) + (5:58 @4) + (30:28 @5) 5.4 km (6:48 / km) +154m 5:57 / km
ahr:166 max:181 shoes: Integrator

36:45, M40 British Middle, 2nd behind Andy S 36:09 Jase 39 min 3rd.

Fustrating. 1 minute down after 3 controls and then lots of little mistakes. Just that kind of area, difficult to go clean with so much bracken around. All the guys on 36 minutes across M35 and M40 could have done a couple of minutes quicker.
1 PM

Running 28:32 intensity: (7 @1) + (1:14 @2) + (21:27 @3) + (5:44 @4) 4.25 km (6:43 / km) +125m 5:51 / km
ahr:131 max:146 shoes: Brooks Cascadia

Recovery warm down after the race

Saturday Sep 6, 2014 #

Event: British Sprint Champs (UKOL)/(PROLOGUE)
 
11 AM

Running warm up/down 13:00 [2] 1.56 km (8:21 / km)
shoes: Brooks Cascadia

Orienteering 15:44 [5] 3.31 km (4:46 / km) +11m 4:41 / km
shoes: Brooks Cascadia

Race 1 - prologue, ist on heat 3, but a miss at #3 20 seconds and 20 secs route choice
1 PM

Orienteering warm up/down 13:31 [3] 2.03 km (6:40 / km) +15m 6:26 / km
shoes: Brooks Ghost 2014

recovery run
2 PM

Running warm up/down 6:13 [1] 0.5 km (12:26 / km) +2m 12:11 / km

Orienteering 15:49 [5] 3.63 km (4:22 / km) +18m 4:15 / km
shoes: Brooks Ghost 2014

M40 final - 3rd. Tried hard but lost time at a number of places adding up to a minute overall and finding myself a minute down to Andy and 50 sec to Richard.

Still haven't got the hang of this.

Thursday Sep 4, 2014 #

6 PM

Running 30:54 intensity: (6:26 @1) + (16:31 @2) + (7:57 @3) 3.83 km (8:05 / km) +50m 7:35 / km
ahr:110 max:132

Wednesday Sep 3, 2014 #

6 PM

Intervals 1:06:30 intensity: (1 @0) + (1:04 @1) + (8:31 @2) + (15:45 @3) + (11:53 @4) + (29:16 @5) 14.26 km (4:40 / km) +34m 4:37 / km
ahr:146 max:169 shoes: Brooks 2014 Adrenaline

Quality threshold interval session in the Carse. Lovely warm sunny evening.

10 minutes 3:40 pace 2.7km
1km 3:47
1km 3:40
1km 3:48
1km 3:41
1km 3:51
10 minutes 3:57 pace 2.5km

First session in ages felt really good. Having to slow down to keep HR below 166.

Tuesday Sep 2, 2014 #

7 AM

Running Road / Track 51:07 intensity: (2:25 @2) + (48:29 @3) + (13 @4) 9.85 km (5:11 / km) +55m 5:03 / km
ahr:129 max:140 shoes: Brooks 2014 Adrenaline

recovery run out to Riccaton campus and back to work. not feeling very spritely.
5 PM

Running Road / Track 38:13 intensity: (5 @0) + (2:19 @1) + (9:17 @2) + (22:28 @3) + (4:04 @4) 7.34 km (5:13 / km) +30m 5:06 / km
ahr:125 max:143 shoes: Brooks 2014 Adrenaline

managed to sneak in second recovery session as the plan indicated. Out on Auchterader back road and back.

Monday Sep 1, 2014 #

12 PM

Running Road / Track 37:04 intensity: (7 @2) + (32:27 @3) + (4:30 @4) 8.01 km (4:38 / km) +27m 4:33 / km
ahr:135 max:143 shoes: Brooks 2014 Adrenaline

recovery lunch time run

Running Road / Track 1:40 intensity: (10 @1) + (1:25 @2) + (5 @3) 0.16 km (10:10 / km)
ahr:108 max:125 shoes: Brooks 2014 Adrenaline

Gym 1:00:00 [3]

pilates and circuits

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