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Training Log Archive: Roger G

In the 7 days ending Jan 11, 2015:

activity # timemileskm+m
  Running5 2:46:19 18.49(9:00) 29.76(5:35) 240
  Running Road / Track2 2:17:04 17.71(7:44) 28.49(4:49) 472
  Intervals2 1:51:20 13.78(8:05) 22.18(5:01) 229
  Gym2 1:16:47 0.31 0.49
  Orienteering1 42:00 4.35(9:39) 7.0(6:00) 140
  Swimming1 22:00 0.5(44:15) 0.8(27:30)
  Running Warm-up1 14:11 1.22(11:39) 1.96(7:15) 34
  Total12 9:29:41 56.35 90.68 1115
  [1-5]12 9:28:43

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MoTuWeThFrSaSu

Sunday Jan 11, 2015 #

10 AM

Running Road / Track 1:32:39 intensity: (10 @0) + (19 @1) + (57 @2) + (18:18 @3) + (1:03:38 @4) + (9:17 @5) 18.96 km (4:53 / km) +413m 4:24 / km
ahr:146 max:165 shoes: Brooks Ghost 2014

12 PM

Running Road / Track 44:25 intensity: (4 @0) + (6:14 @3) + (37:25 @4) + (42 @5) 9.53 km (4:39 / km) +59m 4:31 / km
ahr:144 max:161 shoes: Brooks Ghost 2014

Loch Ard with Fanni, Ross and Gary (for first 10km)

Stopped and cleared garmin after 19km.

Very wet but a nice varied route.

Feeling the pace today and didn't feel comfortable after 13km, but pleased to find adjusted pace very decent at 4.26 m/km with over 400m climb up to 17km.

Overall pace 4.48 close to last weeks 4.49, adjusted however 8 seconds quicker.

Total 28.5km

Saturday Jan 10, 2015 #

10 AM

Running 35:04 intensity: (52 @1) + (22:38 @2) + (11:34 @3) 5.22 km (6:43 / km) +59m 6:21 / km
ahr:117 max:133 shoes: Brooks Cascadia

11 AM

Gym 16:47 [1] 0.49 km (34:03 / km)

1 PM

Swimming 22:00 [3] 0.8 km (27:30 / km)

First swim in ages - Stirling pool very quiet unfortunately we only had 25 minutes before it shut.

Alternate crawl / breast stroke doubles
4 PM

Intervals 48:20 intensity: (32 @0) + (7:19 @1) + (7:27 @2) + (21:52 @3) + (11:05 @4) + (5 @5) 9.49 km (5:05 / km) +72m 4:54 / km
ahr:123 max:160 shoes: Brooks Ghost 2014

Thursday Jan 8, 2015 #

6 PM

Running 46:54 intensity: (12 @0) + (1:02 @1) + (17:12 @2) + (28:28 @3) 8.38 km (5:36 / km) +104m 5:16 / km
ahr:122 max:138 shoes: Brooks Ghost 2014

recovery run - met Gary after 10 minutes, which helped motivation

Wednesday Jan 7, 2015 #

6 PM

Running Warm-up 10:37 intensity: (16 @1) + (23 @2) + (44 @3) + (8:17 @4) + (57 @5) 1.55 km (6:50 / km) +34m 6:10 / km
ahr:147 max:164 shoes: Integrator

Running Warm-up 3:34 intensity: (12 @1) + (58 @2) + (1:38 @3) + (46 @4) 0.41 km (8:47 / km)
ahr:126 max:144 shoes: Integrator

warm-up for nightrace

Orienteering race 42:00 intensity: (10:00 @3) + (12:00 @4) + (20:00 @5) 7.0 km (6:00 / km) +140m 5:27 / km
shoes: Integrator

University - wasn't quite ready for the intense start but got into it. As normal around with Ross and also Andy L.

Calf tightning once on the campus section and realised I'd navigated to #22 instead of #15 earlier on, so decided to jog back rather than risk anything

Tuesday Jan 6, 2015 #

12 PM

Running 34:47 intensity: (21 @1) + (2:58 @2) + (28:59 @3) + (2:29 @4) 7.14 km (4:52 / km) +16m 4:49 / km
ahr:130 max:143 shoes: Brooks Ghost 2014

6 PM

Intervals 1:03:00 intensity: (19:00 @3) + (30:00 @4) + (14:00 @5) 12.68 km (4:58 / km) +157m 4:41 / km
shoes: Brooks Ghost 2014

Intervals Ochils

Waited for Jon who knew the of meeting place for intervals. He didn't. Fast run to start and then 14 minutes of continuous circuits.

Fast warm down with Bob.
C • Ochills training 8

Monday Jan 5, 2015 #

8 AM

Running 30:55 [3] 5.67 km (5:27 / km) +30m 5:19 / km
shoes: Brooks Cascadia

Gym 1:00:00 [2]

Pilates
5 PM

Running 18:39 [3] 3.35 km (5:34 / km) +31m 5:19 / km
shoes: Brooks Ghost 2014

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