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Training Log Archive: Roger G

In the 7 days ending Dec 6, 2015:

activity # timemileskm+m
  Running3 2:46:23 18.73(8:53) 30.14(5:31) 212
  Gym2 1:33:45 1.68(55:54) 2.7(34:44) 1
  Intervals1 1:00:36 6.54(9:16) 10.52(5:45) 70
  Orienteering1 55:12 6.24(8:51) 10.04(5:30) 145
  Turbo Trainer1 50:00 10.31(4:51) 16.6(3:01)
  Running Warm-up1 30:25 2.29(13:17) 3.69(8:15) 11
  Running Road / Track1 16:26 1.94(8:28) 3.12(5:16)
  Total8 7:52:47 47.73(9:54) 76.81(6:09) 439
  [1-5]8 7:52:21

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MoTuWeThFrSaSu

Sunday Dec 6, 2015 #

10 AM

Running Warm-up 30:25 intensity: (3 @0) + (7:00 @1) + (9:46 @2) + (6:43 @3) + (6:39 @4) + (14 @5) 3.69 km (8:15 / km) +11m 8:08 / km
ahr:118 max:161 shoes: Integrator 2015

Orienteering 55:12 intensity: (2:55 @2) + (48 @3) + (31:58 @4) + (19:31 @5) 10.04 km (5:30 / km) +145m 5:08 / km
ahr:142 max:169 shoes: Integrator 2015

Collected all the controls on Tay's Christmas Score at Glenalmond, and potentially first back, but still 5th. Got the roving Santa but missed the Fairy and my Spaghetti snapped before starting so that was 50 points out the window!. No reward in score events for getting home early if you dont get the bonuses.

Running well and enjoyed it.
6 PM

Turbo Trainer 50:00 intensity: (3 @0) + (55 @1) + (11:23 @2) + (37:39 @3) 16.6 km (3:01 / km)
ahr:122 max:136

Spin watching recorded SW game against Derby

Saturday Dec 5, 2015 #

Gym 30:00 [2] 1.0 km (30:00 / km)
shoes: Brooks 7 2015 Navy

Saturday Dad, hungover playing 5 aside against the Dunblane boys team. Good fun and cleared my head a little.
5 PM

Running 52:27 intensity: (31 @1) + (7:32 @2) + (31:23 @3) + (13:01 @4) 8.75 km (6:00 / km) +65m 5:47 / km
ahr:132 max:148 shoes: Brooks 7 2015 Navy

Thursday Dec 3, 2015 #

7 AM

Running 1:01:31 intensity: (26 @1) + (3:40 @2) + (44:55 @3) + (12:30 @4) 11.48 km (5:21 / km) +94m 5:09 / km
ahr:133 max:159 shoes: Brooks 7 2015 Navy

Plan was to do the normal route from Heriot Watt. Tried to avoid a flooded part of the path and hopped over a fence to get to the road, rather saddened when the fence post gave way and ended up with my right leg in a very wet ditch.

Then decided to go towards Dalmahoy and up to Balerno. Much longer than expected and very late for work.

Wednesday Dec 2, 2015 #

12 PM

Running 52:25 intensity: (3:59 @2) + (37:33 @3) + (10:53 @4) 9.91 km (5:17 / km) +53m 5:09 / km
ahr:132 max:150 shoes: Brooks 7 2015 Navy

Not much time but managed 10km at lunch over to Cammo - dry and sun came out

Tuesday Dec 1, 2015 #

6 PM

Intervals 1:00:36 intensity: (20 @0) + (5:53 @1) + (4:47 @2) + (14:40 @3) + (18:28 @4) + (16:28 @5) 10.52 km (5:45 / km) +70m 5:34 / km
ahr:140 max:175 shoes: Brooks Ghost 7 2015

Standard 6 times 1km 1.30 rests out on Kinbuck Road, 2km warmup and down.

3:55
3:47
3:58
3:21
3:34
3:38

3:42 average

Seriously overdressed, over heating after first rep. Hard session due to undulations in the road (10 to 20 m on half). 4 seconds slower than in March but then I was PB marathon fit and a bit more tactical of where I started reps.

Monday Nov 30, 2015 #

6 PM

Running Road / Track 16:26 [3] 3.12 km (5:16 / km)
shoes: Brooks Ghost 7 2015

Gym 1:03:45 [2] 1.7 km (37:31 / km) +1m 37:25 / km
shoes: Brooks Ghost 7 2015

enjoyed tonight - focused on stretching and worked reasonably hard

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