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Training Log Archive: Roger G

In the 7 days ending Mar 8, 2015:

activity # timemileskm+m
  Running Road / Track4 4:35:23 37.32(7:23) 60.06(4:35) 521
  Orienteering2 1:46:15 9.11(11:40) 14.65(7:15) 209
  Gym1 1:00:00
  Running Warm-up3 54:06 4.27(12:40) 6.87(7:52) 104
  Total6 8:15:44 50.69 81.58 834
  [1-5]6 8:15:18

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MoTuWeThFrSaSu

Sunday Mar 8, 2015 #

11 AM

Running Warm-up warm up/down 25:31 intensity: (16 @0) + (6:29 @1) + (2:19 @2) + (9:23 @3) + (7:04 @4) 3.43 km (7:26 / km) +7m 7:21 / km
ahr:120 max:158 shoes: Brooks Ghost 7 2015

Running Road / Track race 1:17:27 intensity: (1 @1) + (26 @2) + (9 @3) + (1:33 @4) + (1:15:18 @5) 21.09 km (3:40 / km) +104m 3:35 / km
ahr:168 max:178 shoes: Brooks Ghost 7 2015

Inverness Half Marathon. Very pleased to get a PB of 77:26! Waited 12 years for this one. Get in. Previous PB 77:50 in Glasgow.

Lots of plus points - consistent splits in windy and undulating course with 90 m climb. Felt strong at the end, with nobody passing me on the whole course, taking 3 places in last 1km.

No results until Tuesday??

ed - Results found PB 77:24 on chip time
GENDER POSITION: 22 of 969
CATEGORY POSITION: 4 of 292

Extra bonus with vdot over 60 putting me down to 2:42 for marathon in theory

Calf was good and ok tonight

Additonal plus points of Jamie doing 20:05 in the 5km, Dawn 26 MC 25 and Jon easy breaking target of 90 with a solid 88.

km split time pace ahr max cad
10 36:40 36:40 3:40 165 174 82
20 36:50 1:13:29 3:41 170 177 81
21.10 3:58 1:17:27 3:36 176 178 81

splits
km split time pace ahr max cad
5 18:05 18:05 3:37 162 172 83
10 18:35 36:40 3:43 169 174 81
15 18:31 55:10 3:42 168 173 81
20 18:19 1:13:29 3:40 171 177 81
21.10 3:58 1:17:27 3:36 176 178 81
C • PB 11
C • Results 2

Saturday Mar 7, 2015 #

4 PM

Orienteering 1:00:46 intensity: (2:25 @1) + (8:14 @2) + (29:29 @3) + (20:17 @4) + (21 @5) 7.42 km (8:11 / km) +40m 7:58 / km
ahr:133 max:162 shoes: Integrator

Very enjoyable outing in Loch Vaar with Jon

Friday Mar 6, 2015 #

7 AM

Running Warm-up 3:44 intensity: (2:21 @1) + (26 @2) + (57 @3) 0.61 km (6:08 / km)
ahr:95 max:123 shoes: Brooks 2014 Adrenaline

Running Road / Track 33:22 intensity: (4 @2) + (3:50 @3) + (12:10 @4) + (17:18 @5) 8.01 km (4:10 / km) +32m 4:05 / km
ahr:156 max:173 shoes: Brooks 2014 Adrenaline

8km Canal run. Bit of a gamble to get some pace in the legs. 19:20 last 5 km 3:52 average - wind assisted. Calf ok, felt good. 5km

Running Warm-up 6:59 intensity: (9 @0) + (48 @2) + (5:25 @3) + (15 @4) + (22 @5) 0.83 km (8:25 / km) +1m 8:22 / km
ahr:128 max:167 shoes: Brooks 2014 Adrenaline

Wednesday Mar 4, 2015 #

6 PM

Running Warm-up 17:52 intensity: (1:00 @1) + (18 @2) + (5:21 @3) + (11:13 @4) 2.0 km (8:56 / km) +96m 7:12 / km
ahr:138 max:148 shoes: Integrator

Orienteering 45:29 intensity: (38 @2) + (1:28 @3) + (6:38 @4) + (36:45 @5) 7.23 km (6:17 / km) +169m 5:38 / km
ahr:165 max:177 shoes: Integrator

very enjoyable outing in Touch for FVO night run -thanks Jon. Run round with Will. Calf tweaked early on and I thought about stopping but decided it was ok. Fairly clean until penultimate control loosing a couple of minutes.

Calf a little sore after, so will need to watch for the weekend.

Tuesday Mar 3, 2015 #

6 AM

Running Road / Track 2:02:06 intensity: (47 @1) + (2:03 @2) + (1:05:05 @3) + (52:02 @4) + (2:09 @5) 22.6 km (5:24 / km) +282m 5:05 / km
ahr:137 max:165 shoes: Brooks Cascadia

Tough morning run in the snow. Reverse Blackford / Sheriff Muir run. Bad move as hardcore blizzard up Sheriff Muir Rd. Had to put hat on back to front and wear it as a mask and peer through the knitting. Typically, sun came out on way back to Greenloaning.

Calf good, past a good test today.
C • Hardy 3

Monday Mar 2, 2015 #

7 AM

Running Road / Track 42:28 intensity: (1 @0) + (56 @1) + (14 @2) + (11:04 @3) + (30:13 @4) 8.35 km (5:05 / km) +103m 4:47 / km
ahr:144 max:159 shoes: Brooks Ghost 2014

Pre-run work at Riccarton. Calf feeling good.

Gym 1:00:00 [1]

Pilates and Circuits

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