In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Run||5|| 3:42:36|| 27.22||(8:11)|| 43.8||(5:05)|| 288|
| ||football||1|| 2:10:00|
| ||intervals||1|| 16:00|| 2.09||(7:40)|| 3.36||(4:46)|
| ||Total||6|| 6:08:36|| 29.3|| 47.16|| 288|
Run 1:30:13  18.1 km (4:59 / km) +272m 4:38 / km
Long easy with Michael and Anto. Feeling tired to start off but better after the first km. Just blackford, braids then on road across for a lap of meadows. Reasonable efforts on uphills actually. Nice.
Run warm up/down 20:00  3.0 km (6:40 / km)
Jog of most the course then drills.
Run race 8:03  2.53 km (3:11 / km) +16m 3:05 / km
Scottish National relay champs!!
Very happy! Got set out in 5th place, 30s down after two good runs from teammates. Went off very quickly, knew it was a challenge to get 30s off someone on such a short course but managed to reel him in thankfully! Fastest time of the day by 14s so happy (although the big boys weren't there).
Run warm up/down 14:02  2.23 km (6:18 / km)
Slow warm down with Michael.
Run 13:22  2.73 km (4:54 / km)
Run back to the event after forgetting car keys.
football 2:10:00 
Taken very easy, 5 a side.
Run warm up/down 36:56  7.21 km (5:07 / km)
intervals 16:00  3.36 km (4:46 / km)
3x 300m hills then 3x 300m. Very easy as have national relays at weekend. Took this even easier than supposed to with my times super slow. For the last 300's just jogging then giving a wee kick at the end to stretch the legs out a bit. Feeling legs a bit from yesterday so nice n chill.
Run 40:00  8.0 km (5:00 / km)
Phys testing, not great.
Really struggled running on the tredmill, not used to it at all. Meant I did the whole thing looking down at my feet because otherwise i'd start swerving all over. When I started getting tired I also kept hitting the emergency cord with my arm, pulled it out twice on 18 but carried on. That added a small break but would have preferred to carry on going. Hit it out again 2mins into 19 by which time I was dead anyway so stopped. Probably could have made it to 20 but was still feeling very dead.
all weeks |