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Training Log: AllyBeaven

In the last 7 days:

activity # timemileskm+m
  Running7 11:30:00 69.59(9:55) 112.0(6:10) 2816
  Total7 11:30:00 69.59(9:55) 112.0(6:10) 2816
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Friday Jan 18 #

Running (FHC) 1:27:00 [4] 13.8 km (6:18 / km) +508m 5:19 / km

A little snow on FHC hill today, but as Brett Sutton says, perfect facilities are just an excuse for the weak (and it was totally fine).

Same setup as last week; ten minute jog, then all the warm up exercises, then another ten minutes with a few strides/speed variations built in. Circuits went well, more tired on the last than the first but not sufficiently to impact on form. Easy jogging back down between each set. No niggles. 25 minute jog back to the car afterwards.

Thursday Jan 17 #

Running (Easy + Diagonals) 1:12:00 [2] 13.8 km (5:13 / km) +27m 5:10 / km

Ordered some road shoes from run4it then ran along a canal tow path; I don't know who I am anymore.

These sessions may end up being speed variations normally as I've no particularly local football pitch, though I can probably improvise one at the Hayfield. As it was o was in Inverness today so did it there. Less stiff than yesterday, jogged two out and backs along the canal with diagonals in between. Soggy, snowy pitch, might have been better to wear newer shoes with better grip but it worked well enough if I eased into them and didn't try to turn to sharply at the beginning and end. Probably prevented me doing them too hard as well.

Wednesday Jan 16 #

Running (Easy ) 1:20:00 [3] 14.5 km (5:31 / km) +137m 5:16 / km

Weather: the very definition of dreich.

Leg a bit stiff today in hamstrings and glutes. Went through some warm ups and eased into the first few kilometres. Stiffness never went away but it did ease somewhat. Strides improved matters, a little more sprightly the 15 minutes back to the house afterwards.

A little gentle yoga then sofa time before the gym this afternoon.

Note

Today's gym mission: come out with better legs than I went in with.

Front raise 5kg
Dumbbell bench press 15kg
Bicep curls 10kg
Pull ups 15kg
Bench dips 25kg
Hamstring curls 1xAlly Beaven
Step ups - first set unweighted, second unweighted with a hop at the top, last set 5kg with a hop.
Lateral lunge 8kg
Split squats 5kg, focus on form
Squats 10kg goblet squats, 20kg barbell front squats, form.
Deadlift 60kg

10' spin on the bike at the end. Mission successful I think.

Tuesday Jan 15 #

Running (Moderate) 1:00:00 [3] 13.3 km (4:31 / km) +157m 4:16 / km

Car garage faff(again!) so spent the morning mincing about Aviemore. Combined with with the gym yesterday I thought this might be a grind but in the end I got into it pretty quickly and it was grand. Out and back on the Speyside way(which I remember as being flatter than it is), tailwind out and headwind back helped prevent getting carried away early on.

Hamstrings and glutes knew they'd been worked but legs turned over fine throughout and nothing felt like it was tiring more than anything else.

Monday Jan 14 #

Running (Easy) 1:01:00 [2] 11.5 km (5:18 / km) +85m 5:07 / km

ECG appointment this afternoon so ran together running and gym in the morning. A bit of warming up inside because it was minus a few outside. Right ankle a little stiff at the beginning of the run but eased up after fifteen minutes or so. Maybe the right adductor getting tired in the last ten minutes, or perhaps I was just thinking about it.

Gym session was fine. Continuing the trend of being conservative with the weight.

Front raise 5kg
Dumbbell bench press 15kg
Bicep curls 10kg
Pull ups 5x15kg
Bench dips 25kg
Hamstring curls 1xAlly Beaven
Step ups 15kg
Lateral lunge 10kg (I find this challenging mobility wise so keep it light)
Split squats 10kg dumbbells
Squats 40kg front squats
Deadlift 5x85kg

Sunday Jan 13 #

Running (Specific Endurance) 3:30:00 [3] 27.0 km (7:47 / km) +1200m 6:22 / km

A couple of nondescript Corbetts over near Tomintoul with Ian. Little on time, big on Dark Mountains specificity. Bag approaching race weight, plenty heather bashing and peat hag, plus a few nav legs thrown in. Properly weathery, loads of wind and rain/sleet showers, plus a healthy dose of clag. Good to get a beating actually, a confidence boost that if it's manky on race weekend we'll be fine.

Legs were fine, energy levels fine, though Ian's dog rushing around the place did make me feel a little inadequate. Hamstrings want a little bit of roller/stretching attention after the drive back, but that aside everything's good.

Saturday Jan 12 #

Running (Specific Endurance) 2:00:00 [3] 18.1 km (6:38 / km) +702m 5:33 / km

Mega windy up high today so I ran from the house, some of my regular trails with a couple of hilly side trips. Nothing on the scale of Helvellyn but a few wee bits of hiking mixed in with some grindy uphill running. Working reasonably hard throughout, with a little bit of wandery heather bashing finding the trail on and off one of the hills. Legs a little tired after yesterday but moving well, that left glute knot wasn't really noticeable.

Carried a lightish pack today, more LM42 than Dark Mountains. Going out with Ian tomorrow for a spot of heather bashing and nav so I'll load up the back for that, more aking to DM race weight. Drank ~400cal of Tailwind and had one gel. Stretching afterwards.

Now tea, christmas cake, sofa and Sopranos.

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