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Training Log Archive: Roger G

In the 7 days ending Sep 16, 2019:

activity # timemileskm+m
  Gym3 2:08:53 3.26(39:33) 5.24(24:35)
  Running Warm-up5 1:43:59 7.54(13:48) 12.13(8:34) 204
  Orienteering4 1:15:07 8.98(8:22) 14.45(5:12) 246
  Running Road / Track2 51:39 5.59(9:15) 8.99(5:45) 142
  Swimming1 14:26 0.37(38:43) 0.6(24:03)
  Total10 6:14:04 25.74(14:32) 41.42(9:02) 592
  [1-5]10 6:06:35

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Monday Sep 16, 2019 #

7 AM

Gym 21:26 intensity: (6:53 @0) + (14:33 @1) 0.14 km (2:28:51 / km)
ahr:75 max:99 (injured)

Swimming 14:26 [3] 0.6 km (24:03 / km)

6 PM

Gym 1:16:33 intensity: (31 @0) + (11:42 @1) + (31:10 @2) + (25:46 @3) + (6:16 @4) + (1:08 @5) 2.33 km (32:50 / km)
ahr:117 max:187

Sunday Sep 15, 2019 #

12 PM

Running Warm-up 19:36 intensity: (2:14 @1) + (8:46 @2) + (8:36 @3) 2.01 km (9:47 / km) +131m 7:22 / km
ahr:116 max:139

Orienteering 34:26 intensity: (4 @1) + (7 @2) + (14 @3) + (4:22 @4) + (29:39 @5) 5.64 km (6:07 / km) +163m 5:20 / km
ahr:166 max:175 (injured) shoes: NNII 2019

British Middle - Chinley Churn, 2nd M45, 34 seconds down on Andy. Richard Mawer 3rd.

Good run, but just not good enough to beat Andy on runnable open terrain.

Solid if needing more smoothness through the first 6 controls, 12 seconds down on the way out along the quarries. On the way back lost another 6 seconds to #13. After that should have been straight forward but missed 23 sec on 14 & 15 together so 45 seconds down. From there to the end came back 11 seconds quicker but not enough to take victory.

Easy area and needed to be 100% clean and a bit faster. Pleased to beat all the M50's.

Running with ibuprofen. Hip now really sore.

Running Warm-up 8:01 intensity: (15 @1) + (4:06 @2) + (3:40 @3) 1.0 km (8:00 / km) +19m 7:19 / km
ahr:117 max:132

Saturday Sep 14, 2019 #

Event: British Sprints and Middles weekend
 
10 AM

Running Warm-up 6:49 intensity: (2:48 @1) + (3:20 @2) + (41 @3) 0.6 km (11:22 / km)
ahr:102 max:127

Orienteering 11:48 intensity: (6 @1) + (10 @2) + (14 @3) + (1:15 @4) + (10:03 @5) 2.66 km (4:27 / km) +21m 4:17 / km
ahr:165 max:179 shoes: Ghost 11 2019

Loughborough Fastest on heat A - M45 - nice cruise

Running Road / Track 10:49 intensity: (55 @2) + (8:43 @3) + (1:11 @4) 1.78 km (6:04 / km) +16m 5:48 / km
ahr:129 max:147

2 PM

Running Warm-up 20:45 intensity: (19 @1) + (9:00 @2) + (8:27 @3) + (2:59 @4) 2.54 km (8:11 / km)
ahr:123 max:151

Orienteering 12:22 intensity: (4 @2) + (16 @3) + (18 @4) + (11:44 @5) 2.62 km (4:43 / km) +5m 4:41 / km
ahr:174 max:187

Running Warm-up 10:30 intensity: (7 @1) + (1:28 @2) + (2:27 @3) + (4:18 @4) + (2:10 @5) 0.88 km (11:57 / km)
ahr:143 max:174

Friday Sep 13, 2019 #

12 PM

Running Warm-up 18:34 intensity: (13 @1) + (46 @2) + (6:40 @3) + (10:55 @4) 2.51 km (7:24 / km) +55m 6:40 / km
ahr:139 max:154

Wednesday Sep 11, 2019 #

7 AM

Running Warm-up 19:44 intensity: (1:11 @1) + (2:39 @2) + (11:02 @3) + (4:52 @4) 2.6 km (7:36 / km)
ahr:129 max:155

5 PM

Orienteering 16:31 intensity: (22 @2) + (1:22 @3) + (10:43 @4) + (4:04 @5) 3.54 km (4:40 / km) +57m 4:19 / km
ahr:152 max:175 shoes: Ghost 11 2019

Coxet Hill - 50 seconds on wrong side of a fence, otherwise ok, hip sore (rest time)

Tuesday Sep 10, 2019 #

7 AM

Gym 30:54 intensity: (11:53 @1) + (6:43 @2) + (12:18 @3) 2.77 km (11:10 / km)
ahr:108 max:137 shoes: Ghost 11 Aug 18

Treadmill and stretching - left hip sore
7 PM

Running Road / Track 40:50 intensity: (5 @0) + (56 @1) + (7:30 @2) + (15:01 @3) + (11:12 @4) + (6:06 @5) 7.21 km (5:40 / km) +126m 5:13 / km
ahr:135 max:175 shoes: Ghost 11 2019

Random route around Dunblane - segment hunting. 14th Glen Rd and 2nd on Ochilltree by 1 second

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