In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Trail Running||5|| 2:58:18|| 24.14||(7:23)|| 38.85||(4:35)|| 550|
| ||Road Running||2|| 53:28|| 7.0||(7:38)|| 11.26||(4:45)|| 140|
| ||Hill Running||1|| 33:36|| 3.16||(10:38)|| 5.09||(6:36)|| 420|
| ||Bike||2|| 30:00|| 4.0|| 6.44|
| ||Total||8|| 4:55:22|| 38.3|| 61.64|| 1110|
Trail Running 1:14:20  9.05 mi (8:13 / mi) +300m 7:27 / mi
Run from the house via the canal & hill house to Cockleroi, and back via the main street. Knackered from the start so just took it easy as possible. Still feeling like I've not got rid of the bug properly. Started chucking it down in last 20mins.
Trail Running 4:18  0.54 mi (7:58 / mi) +30m 6:47 / mi
Minimal warm up trying to find person with my number/chip
Trail Running race 42:18  6.27 mi (6:45 / mi) +150m 6:17 / mi
Scottish National XC Champs - Callander Park
Was glad to get to the start given where I was a week ago post bug. Decided the best way to maximise performance was to nail the pacing and start conservative. Did exactly that and moved through the whole race. The mud was quite exceptional so it paid dividends staying just the right side of threshold as far as possible. Finished 151st which was very pleasing given the circumstances. Pretty knackered at the finish!
Trail Running 4:22  0.52 mi (8:24 / mi) +10m 7:55 / mi
Minimal warm down jog. Legs gubbed.
Bike 20:00  4.0 mi (5:00 / mi)
Trail Running 34:43  4.61 mi (7:32 / mi) +30m 7:23 / mi
Run to St Marks Park, 6 laps of strides then back to work. Will see how the National goes tomorrow off 6 training runs!
Road Running 14:47  1.97 mi (7:30 / mi) +40m 7:04 / mi
Run across to AS
Hill Running 33:36  3.16 mi (10:38 / mi) +420m 7:31 / mi
Run from the boulder up the crags (though took traverse path below the top), then went up the Gutted Haddie which was good fun, down to the loch corner, up Dunsapie Crag then up Crow Hill, Nether and down to the boulder via the Dasses. Ran with Cameron the whole way. Took the climbs quite steady and the descents quite brisk. HR quite high given it didn't feel that hard a run so fitness still a way to go. At least it was a bit drier underfoot. Bright with a strong west wind.
Road Running 14:34  1.86 mi (7:50 / mi) +30m 7:28 / mi
Run back to work.
Road Running 9:30  1.33 mi (7:09 / mi) +20m 6:50 / mi
Warm up to Inverleith (brisk!)
Trail Running 18:17  3.15 mi (5:48 / mi) +30m 5:38 / mi
Session in Inverleith Park - 2 x 5min, 3min, 1min (1min recs, 90sec between sets). Didn't feel like I pushed it that hard though HR was fairly high. Although off the pace, felt good putting in a bit of effort. Windy though at least not muddy underfoot.
Road Running 14:37  1.84 mi (7:57 / mi) +50m 7:20 / mi
Warm down including Dundas Street climb
all weeks |