In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running, mostly off road||5|| 4:22:59|| 35.47||(7:25)|| 57.08||(4:36)|| 920|
| ||Hill running||2|| 3:32:07|| 22.73||(9:20)|| 36.58||(5:48)|| 1680|
| ||Road Running||1|| 1:12:36|| 11.56||(6:17)|| 18.6||(3:54)|| 40|
| ||Total||7|| 9:07:42|| 69.76||(7:51)|| 112.26||(4:53)|| 2640|
Road Running warm up/down 35:16  7.83 km (4:30 / km) +20m 4:27 / km
ASV down to the south end of beach plus a few strides. Seemed like no wind but that’s because it was behind. Wasn’t too bad though. Cool down back the same way.
Road Running intervals 37:20  10.77 km (3:28 / km) +20m 3:26 / km
4 x 2km (3’ easy) up and down the prom. Felt tired from the start (probably the early start) but then gradually better towards the end. Last three were similar pace. Happy enough with it, nothing special but hopefully in a week or two things will feel good. It’s the least stiff my legs have been recently but the most tired I’ve felt.
Running, mostly off road 1:16:22  16.1 km (4:45 / km) +440m 4:10 / km
Easy/steadyish run on the Deeside line then twice up scolty and back. Felt tired in the morning but a lot better when running. Soggy trails and loads of puddles.
Running, mostly off road 30:44  6.43 km (4:47 / km) +70m 4:32 / km
Easy loop on forest paths from home. First bit quite twisty with lots of mud and tree roots which seemed harder as the muscles took a while to loosen off. Everything good by the end though.
Running, mostly off road 1:03:59  14.12 km (4:32 / km) +180m 4:16 / km
Easy run from Aberdeen to Milltimber through Hazlehead and Countesswells. Bit tired from the last days but no muscle stiffness.
Running, mostly off road 9:54  2.44 km (4:03 / km) +30m 3:49 / km
Strides and some hill sprints plus a bit of jogging between. Did 10-15’ of drills first.
Running, mostly off road 22:59  5.12 km (4:29 / km) +40m 4:19 / km
Easy run back home afterwards.
Running, mostly off road warm up/down 59:01  12.87 km (4:35 / km) +160m 4:19 / km
Over to scolty from the new house. Probably a longer way but making the most of the trails and park. Came back an even longer way going down the river until Tesco. Legs felt good warming up today, finally getting rid of the post marathon aches.
Hill running tempo 40:04  7.14 km (5:37 / km) +540m 4:04 / km
4 x scolty loops with a ~7’ uphill at a hard effort then recovering running relaxed and fairly slow down the steeper way back to the start. Finished the session on the top of the hill. Wouldn’t normally do something hard the day after a long run but it’s the best my legs have felt in weeks. Happy with how it went, I’ve ran quicker up there but as a first proper hill session it was fine.
Hill running 2:52:03  29.44 km (5:51 / km) +1140m 4:54 / km
Lochnagar loop with Tom and Chris. Good to be back but it’s the third time in a row I’ve done it in low cloud and seen nothing from the summits. Felt good on the uphills and enjoyed the practice on some proper downhill again.
all weeks |