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Training Log Archive: Roger G

In the 7 days ending Dec 20, 2015:

activity # timemileskm+m
  Running Road / Track3 1:38:06 11.24(8:44) 18.08(5:26) 131
  Intervals1 1:05:00 7.56(8:36) 12.16(5:21) 159
  Running Terrain1 1:02:26 5.96(10:29) 9.59(6:31) 67
  Gym1 1:00:00
  Running2 51:57 6.69(7:46) 10.77(4:49) 101
  Running Warm-up1 15:03 0.4(37:26) 0.65(23:16) 2
  Total8 5:52:32 31.84 51.25 460
  [1-5]8 5:52:26

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MoTuWeThFrSaSu

Sunday Dec 20, 2015 #

9 AM

Running Terrain 1:02:26 intensity: (17 @1) + (24:16 @2) + (37:53 @3) 9.59 km (6:31 / km) +67m 6:18 / km
ahr:121 max:137 shoes: Inov8 Roclite

Found a few new bits of forest on my Braco estate / Christmas Tree terrain run
5 PM

Running Road / Track 35:00 intensity: (6 @0) + (2:29 @1) + (28:25 @2) + (4:00 @3) 5.69 km (6:09 / km) +53m 5:52 / km
ahr:112 max:135 shoes: Brooks 7 2015 Navy

Run up Old Glen Road up to the car park. Moon came out and we could run without head torches. Saw a couple of white hares which was cool.

Saturday Dec 19, 2015 #

9 AM

Running Warm-up 6:51 [3] 0.38 km (17:59 / km)

Running race 18:24 [5] 5.0 km (3:41 / km) +76m 3:25 / km
shoes: Brooks 7 2015 Navy

Perth Park Run. Limited warm-up and mainly due to two heavy nights out meant a pretty sluggish performance.

18.24 quite a bit slower than 17.31 record for this course. 4th 20 seconds in front of Jennifer from central. Course good practice for cross countries.

1 3:40
2 3:43
3 3:34
4 4:00
5 3:25
C • Record 3

Running Warm-up 8:12 [2] 0.27 km (30:50 / km) +2m 29:43 / km

Friday Dec 18, 2015 #

6 AM

Running Road / Track 43:06 intensity: (20 @1) + (2:41 @2) + (33:12 @3) + (6:53 @4) 8.39 km (5:08 / km) +34m 5:02 / km
ahr:132 max:151 shoes: Brooks 7 2015 Navy

Run from Business school, after staying over. V dark at the start, v dark at the end - just about could see on he canal.

Wednesday Dec 16, 2015 #

8 AM

Running 33:33 intensity: (20 @1) + (1:49 @2) + (2:14 @3) + (7:58 @4) + (21:12 @5) 5.77 km (5:49 / km) +25m 5:41 / km
ahr:166 max:207

Tuesday Dec 15, 2015 #

6 PM

Intervals 1:05:00 intensity: (5:00 @2) + (20:00 @3) + (20:00 @4) + (20:00 @5) 12.16 km (5:21 / km) +159m 5:01 / km
shoes: Brooks 7 2015 Navy

Using the full expanse of Dunblane (6*1km) 4.38, 3.56,3.46,3.46, 3.52, 3.52 (3:58 average)

Not exactly setting the world alight with pace, but another good session on hilly route. Did some strides at the end.

Monday Dec 14, 2015 #

2 PM

Gym 1:00:00 [2]

7 PM

Running Road / Track 20:00 [3] 4.0 km (5:00 / km) +44m 4:44 / km
shoes: Brooks 7 2015 Navy

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