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Training Log Archive: Roger G

In the 7 days ending Feb 1, 2015:

activity # timemileskm+m
  Running Road / Track2 2:57:23 22.03(8:03) 35.45(5:00) 226
  Skiing1 2:00:00
  Running2 1:13:05 8.02(9:07) 12.9(5:40) 56
  Intervals1 1:01:06 7.76(7:52) 12.49(4:53) 90
  Gym1 1:00:00
  Orienteering1 52:16 5.66(9:14) 9.11(5:44) 93
  Running Warm-up2 26:02 2.15(12:08) 3.45(7:32) 43
  Total8 9:29:52 45.61 73.4 508
  [1-5]8 9:29:47

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MoTuWeThFrSaSu

Sunday Feb 1, 2015 #

3 PM

Skiing 2:00:00 [1]

Cairngorm with Jamie - great snow conditions and the sun even came out later

First time in 2 years so a little rusty - loved it.

Saturday Jan 31, 2015 #

3 PM

Running Road / Track 2:27:45 intensity: (1:00:00 @3) + (1:27:45 @4) 30.0 km (4:55 / km) +195m 4:46 / km
shoes: Brooks Ghost 2014

Long run from Newtonmore - got up much later than hoped, not helped by slow traffic and drifting snow on the A9, so basic route from Treetops.

Pretty windy and snowy so headed along to Kingussie and the back road to Inch. A bit snowy underfoot but mainly dry slush or patches of tarmac.

Didn't feel overly great all the way and more head wind and blizzard snow on way back made it tough.

km split time pace cad
5 25:36 25:36 5:07 78
10 24:03 49:40 4:49 79
15 24:12 1:13:52 4:50 79
20 24:02 1:37:54 4:48 79
25 24:40 2:02:35 4:56 79
30 25:09 2:27:44 5:02 79

pace not great but decent length

Thursday Jan 29, 2015 #

8 AM

Running 33:42 intensity: (3:21 @1) + (6:37 @2) + (15:22 @3) + (7:52 @4) + (30 @5) 5.09 km (6:37 / km) +41m 6:22 / km
ahr:126 max:162 shoes: Brooks Ghost 2014

vey slow jog recovery - resting tomorrow as knackered (listening to coach Lard as well!)

Nice snowy paths around HW

Wednesday Jan 28, 2015 #

7 AM

Running 39:23 intensity: (26 @1) + (38 @2) + (26:08 @3) + (12:11 @4) 7.81 km (5:03 / km) +15m 5:00 / km
ahr:137 max:157 shoes: Brooks Ghost 2014

6 PM

Running Warm-up 16:21 intensity: (1 @0) + (3:29 @1) + (1:03 @2) + (4:34 @3) + (6:39 @4) + (35 @5) 1.86 km (8:48 / km) +3m 8:43 / km
ahr:128 max:165 shoes: Brooks Cascadia

Orienteering 52:16 intensity: (3 @0) + (3:45 @2) + (20:09 @3) + (25:54 @4) + (2:25 @5) 9.11 km (5:44 / km) +93m 5:28 / km
ahr:139 max:167 shoes: Brooks Cascadia

Great to have a new area thanks to GG and Jase putting on the courses.

Lots of mitigating factors for very slow run - freezing hands, couldn't see the map, head torch going out 10 times and having to hold connection through the race, oh and being knackered and sloppy navigation.

Looking forward to coming back in June!

Tuesday Jan 27, 2015 #

8 AM

Running Road / Track 29:38 intensity: (1 @0) + (1:28 @2) + (18:30 @3) + (3:57 @4) + (5:42 @5) 5.44 km (5:27 / km) +31m 5:18 / km
ahr:138 max:171 shoes: Brooks Ghost 2014

6 PM

Intervals 35:19 intensity: (2:35 @1) + (3:18 @2) + (4:42 @3) + (22:58 @4) + (1:46 @5) 7.18 km (4:55 / km) +46m 4:46 / km
ahr:139 max:163 shoes: Brooks Ghost 2014

Intervals around Dunblane - supposed to be 3 * 12 minutes but Garmin programme didn't have rests!

12 min 2.97 4.02 m/km
9 min 2.2 km 4.3 m/km

Restarted watch

Intervals 25:47 intensity: (4 @1) + (2:21 @2) + (7:35 @3) + (12:05 @4) + (3:42 @5) 5.31 km (4:51 / km) +44m 4:40 / km
ahr:143 max:165 shoes: Brooks Ghost 2014


Second section

12 min 3km 4.00 m/km
400m 1:39min 3:50 m/km
6 * 100 hills 20 secs 3:34 m/km

Whole sesson felt tired and couldn't get heart rate or pace up.

Monday Jan 26, 2015 #

6 PM

Running Warm-up 9:41 intensity: (2:13 @1) + (33 @2) + (1:11 @3) + (4:10 @4) + (1:34 @5) 1.6 km (6:04 / km) +40m 5:24 / km
ahr:133 max:164 shoes: Brooks Ghost 2014

Gym 1:00:00 [1]

the usual..

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