In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Run||5|| 4:46:47|| 37.59||(7:38)|| 60.5||(4:44)|
| ||intervals||1|| 14:47|| 2.05||(7:13)|| 3.3||(4:29)|
| ||Total||5|| 5:01:34|| 39.64||(7:36)|| 63.8||(4:44)|
Run 1:17:48  16.15 km (4:49 / km)
Changed plan of having a rest day as cold was fine when I got up. Steady round braids and blackford plus wee bit into mortonhall. Literally dying on the climbs because of Joe going to quick and legs feeling very tired. Freezinggg
Run race 21:29  6.5 km (3:18 / km)
East district, starting with the u20's. Stupidly went with the pace thinking could hack it, 2:50 first km killed me. After that just crawling round struggling on every hill and getting caught by Alex and co. Glad to see the finish, about 5s down on Alex, Joe and anto at that point - reckon with better pacing would have been able to stay with them till that point atleast.
Cold really not good now, day of tomorrow to try and get rid of this.
Still, first in the u17 by 12s and never threatend so not all to bad.
Run warm up/down 30:00  4.0 km (7:30 / km)
Jog of course then drillzz.
Run warm up/down 12:05  2.18 km (5:33 / km)
Run 28:42  6.18 km (4:39 / km)
Couple of niggles in my shin and knee so decided not to go to track. Laps of meadows with a couple of sprints to get the legs going. Staying to the grass.
Run 1:00:54  12.24 km (4:59 / km)
Easy will James over blackford then to Mortonhal and back. Tired. 5 min break for a severe nose bleed.
Run warm up/down 5:12  1.2 km (4:20 / km)
Run tempo 17:14  5.01 km (3:26 / km)
Progression tempo around meadows with Joe. Meant to go 3:50/40/30/20/10 minkm's but in the end bit faster: 3:42/36/26/17/10. Feeling comfortable till the last km and even them not that bad. Slightly different session from usual which was nice. No run yesterday to try and shift the cold - no success not to bad though. Legs feeling fine.
Run 28:08  6.0 km (4:41 / km)
Home then to track, feeling bit better after this jog.
intervals 14:47  3.3 km (4:29 / km)
5x 300m hills.
300s in 49 and a 48 to finish. Feeling not to bad but couldnt really go quicker. Preferred doing the tempo then smaller session instead of grinding out the boring long reps. Dont know which is better for me though.
Run warm up/down 5:15  1.04 km (5:03 / km)
Warm down. Attempted some s&c but hardly did any as was feeling a bit dead.
all weeks |