In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Road Race||1|| 1:03:13|| 7.77||(8:08)|| 12.5||(5:03)|
| ||Strength and Conditioning||1|| 1:00:00|
| ||Interval Session||1|| 59:00|
| ||Trail Race||1|| 23:48|| 3.11||(7:40)|| 5.0||(4:46)|
| ||Trail Run||1|| 6:00|
| ||Total||4|| 3:32:01|| 10.87|| 17.5|
Strength and Conditioning 1:00:00 
Garscube Strength and Conditioning. Repeat of last week's session with one extra station. The usual 60 minutes, including stretching before and after.
Interval Session intervals 59:00 
Garscube intervals at the track. Warm up (2:00), then 15 (yes, 15!) x 400 m all between 1:38 and 1:42 except the third in 1:29 (entirely my fault - I was leading that one and got carried away) and the last one in 1:31, then warm down (2:00). A good hard session, followed by some brief stretching before we started to get cold.
Rest day after a hard race yesterday.
Road Race race 1:03:13  12.5 km (5:03 / km)
Kirkintilloch 12.5 K Road Race in 63:13. Very even run (25:11 for first 5 K, 25:30 for second 5 K) on an undulating course with plenty of short, sharp climbs on a chilly morning with sunshine from a clear blue sky. Very pleased not to fade in the second half, and to be more than 4 minutes quicker than last year (67:25).
Trail Race race 23:48  5.0 km (4:46 / km)
Linwood parkrun #133. Three loops of the alternative course (missing out most of the wood) on a very changeable morning with sun, wind, rain and calm conditions all occurring during the race.
Trail Run 6:00 
Gentle warm up before the parkrun.
all weeks |