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Training Log Archive: Roger G

In the 7 days ending Oct 5, 2014:

activity # timemileskm+m
  Running Road / Track3 2:30:04 22.24(6:45) 35.8(4:12) 158
  Running4 2:00:46 12.72(9:30) 20.47(5:54) 434
  Orienteering1 54:49 2.98(18:23) 4.8(11:25) 117
  Intervals1 47:46 6.28(7:37) 10.1(4:44) 75
  Gym1 13:50 0.04(5:22:39) 0.07(3:20:29)
  Total7 6:27:15 44.26(8:45) 71.24(5:26) 784
  [1-5]7 6:26:39

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MoTuWeThFrSaSu

Sunday Oct 5, 2014 #

10 AM

Running warm up/down 22:45 intensity: (2:13 @1) + (1:59 @2) + (9:29 @3) + (8:02 @4) + (1:02 @5) 3.98 km (5:43 / km) +44m 5:25 / km
ahr:134 max:166 shoes: Brooks Ghost 2014

Running Road / Track race 1:19:03 intensity: (3 @1) + (6 @2) + (15 @3) + (2:36 @4) + (1:16:03 @5) 21.08 km (3:45 / km) +77m 3:41 / km
ahr:170 max:180 shoes: Brooks Ghost 2014

Glasgow half - 80th finisher, 12th vet, 69th male
Very pleased with time a minute clear of target. Official time 79:01. Not so pleased with cramped left calf.

After a decent warm-up a bit worried about tight calves and low and behold my left calf started tightening after 5 km. Very gradually getting worse through race, but by 10 miles given good pace and strength decided to finish.

Close to Fanni (finishing in 79 min) early on, taking over at about 7km. After Ross' storming start, saw some glimpses of his Ochils top nearing the end of the course, finishing around 40 seconds down in the end.

Splits fairly consistent, although dropped off in Pollock part in the undulations in the 2nd 5km.

km split time pace ahr max cad
5 18:31 18:31 3:42 162 175 83
10 19:22 37:53 3:52 171 176 82
15 18:31 56:25 3:42 171 176 82
20 18:39 1:15:04 3:44 174 179 82
21.08 3:59 1:19:03 3:41 178 180 82

Enjoyed the race and great to be very close to best runners in the world and claiming some TV time.
C • Good stuff 5

Saturday Oct 4, 2014 #

Event: FVO Come and Train #2 - Bantaskine
 
12 PM

Orienteering 54:49 intensity: (20 @0) + (18:52 @1) + (26:34 @2) + (9:03 @3) 4.8 km (11:25 / km) +117m 10:11 / km
ahr:105 max:138 shoes: Integrator

Bantaskine - run round the light green shadowing Jamie

Friday Oct 3, 2014 #

12 PM

Running Road / Track 31:13 intensity: (42 @1) + (1:03 @2) + (20:31 @3) + (8:57 @4) 6.71 km (4:39 / km) +52m 4:29 / km
ahr:133 max:146 shoes: Brooks Cascadia

very short amount of time at lunch - feeling terrible - might revise half marathon time to 90 minutes! first run in the rain for a while, bring back the sunshine.

Thursday Oct 2, 2014 #

6 PM

Running 54:03 [3] 8.72 km (6:12 / km) +282m 5:20 / km
shoes: Brooks Cascadia

Dusk / night run from Cathy and Dougs with Doug and Jase - great house, run and the best fish soup ever

Tuesday Sep 30, 2014 #

8 AM

Running 40:43 intensity: (25 @1) + (48 @2) + (37:16 @3) + (2:14 @4) 7.53 km (5:24 / km) +106m 5:03 / km
ahr:130 max:146 shoes: Brooks Cascadia

Gym 13:50 intensity: (14 @0) + (13:36 @1) 0.07 km (3:20:29 / km)
ahr:77 max:85 shoes: Brooks 2014 Adrenaline

12 PM

Intervals 47:46 intensity: (1 @0) + (1:29 @1) + (2:24 @2) + (14:56 @3) + (22:00 @4) + (6:56 @5) 10.1 km (4:44 / km) +75m 4:34 / km
ahr:142 max:165 shoes: Brooks 2014 Adrenaline

WFH means more time for training. Sneaked out for second session. Had intended to be a steady run but found myself doing fartek / intervals on the back road to Auchterarder.

2km 3:49 and then 3:57
1km 3:41
2km 4:02 and then 3:55

1 km inbetween reps and nasty head wind on way back

118 km in last 7 days! must be my record

Monday Sep 29, 2014 #

1 PM

Running Road / Track 39:48 intensity: (1 @0) + (25 @1) + (3:36 @2) + (33:54 @3) + (1:52 @4) 8.01 km (4:58 / km) +29m 4:53 / km
ahr:131 max:144 shoes: Brooks 2014 Adrenaline

very sunny and hot lunchtime run - all I had was a thermal so had to subject the canal walkers to more flesh than they were expecting.

Running 3:15 intensity: (2:10 @1) + (56 @2) + (9 @3) 0.24 km (13:22 / km) +2m 12:51 / km
ahr:99 max:134 shoes: Brooks 2014 Adrenaline

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