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Training Log Archive: Roger G

In the 7 days ending Jan 31, 2016:

activity # timemileskm+m
  Running Road / Track2 1:32:41 11.54(8:02) 18.58(4:59) 121
  Running Terrain1 1:22:55 6.98(11:53) 11.23(7:23) 311
  Gym1 1:12:22 0.21 0.34 5
  Intervals1 1:00:00 6.77(8:52) 10.9(5:30) 193
  Running Warm-up1 34:27 2.36(14:37) 3.79(9:05) 60
  Running1 31:37 4.93(6:24) 7.94(3:59) 133
  Total5 6:14:02 32.8 52.79 823
  [1-5]5 6:13:50

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MoTuWeThFrSaSu

Sunday Jan 31, 2016 #

11 AM

Running Terrain 1:22:55 intensity: (1 @0) + (17 @1) + (7:35 @2) + (34:45 @3) + (40:17 @4) 11.23 km (7:23 / km) +311m 6:29 / km
ahr:137 max:157 shoes: Integrator 2015

Felt rough from last night and knackered from cross country. Just about struggled round a tough terrain run up from Calandar, with select gropu of FVO's Paul, Mark, jase and Dave.

Saturday Jan 30, 2016 #

1 PM

Running Warm-up 28:14 intensity: (1 @0) + (22 @1) + (8:58 @2) + (6:26 @3) + (12:27 @4) 3.45 km (8:11 / km) +60m 7:32 / km
ahr:130 max:155 shoes: Integrator 2015

Running race 31:37 intensity: (10 @2) + (7 @3) + (31 @4) + (30:49 @5) 7.94 km (3:59 / km) +133m 3:40 / km
ahr:171 max:180 shoes: Integrator 2015

Masters Cross Country - Forres. Familiar location at Grant Park (finish of WOC Sprint). Great course winding up through the woods with solid foot conditions.

Lap 1 - 15.44
Lap 2 - 15.53

Pretty happy with this, keeping in front of the V50's in Strathearn by 25 seconds. Team came 4th overall. Not too much of a slow down on the socond lap.

25th in race and 13th m40, winner 29.15 so just over 2 minutes down. Will was 4th m50, 30th.

Running Warm-up 6:13 intensity: (2 @0) + (2:08 @1) + (3:07 @2) + (56 @3) 0.34 km (18:14 / km)
ahr:107 max:124 shoes: Integrator 2015

Thursday Jan 28, 2016 #

6 AM

Running Road / Track 46:13 intensity: (1 @0) + (18 @1) + (17 @2) + (1:27 @3) + (34:14 @4) + (9:56 @5) 10.02 km (4:37 / km) +48m 4:30 / km
ahr:152 max:177 shoes: Brooks Ghost 7 2015

Classic Thames tow path run from Tower Bridge to Westminster and back. Gradually picking up the pace as I woke up.

Tuesday Jan 26, 2016 #

6 PM

Intervals 1:00:00 [4] 10.9 km (5:30 / km) +193m 5:03 / km
shoes: Brooks 7 2015 Navy

8 * 600m 90 sec rest

2:12 - 3.40
2:05 3.30
1:59 3:19
1:54 3:11
1:54 3:10
1:56 3:15
1:55 3:13
1:59 3:20

Out on Doune railway and then running laps of new estate at Doune Ponds - perfect loop with no traffic and smooth tarmac. Got on the pace after the first 2 into the headwind.

3:19 average a little wind assisted

Monday Jan 25, 2016 #

5 PM

Running Road / Track 46:28 intensity: (41 @1) + (6:31 @2) + (25:48 @3) + (10:12 @4) + (3:16 @5) 8.56 km (5:26 / km) +73m 5:12 / km
ahr:134 max:164 shoes: Brooks Ghost 7 2015

More time than normal before Pilates so did a bit extra around Dunblane

Gym 43:35 [1] 0.22 km (3:17:13 / km) +3m 3:04:41 / km
ahr:73 max:95

Gym 23:05 intensity: (7 @0) + (10:01 @1) + (9:41 @2) + (3:16 @3) +2m
ahr:102 max:130 shoes: Brooks Ghost 7 2015

Kept HR on to see effort - tring pretty hard to keep average above 100.

Gym 5:42 [1] 0.12 km (47:54 / km)
ahr:84 max:102

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