In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||4|| 5:49:16|| 21.44||(16:18)|| 34.5||(10:07)|| 3990|
| ||Cycling||1|| 1:32:00|
| ||Total||5|| 7:21:16|| 21.44|| 34.5|| 3990|
Cycling (Easy) 1:32:00 
44.6k, 9,823m according to my watch, more likely about 250m.
A few bits a bit harder than easy to check everything was ok. It was. Now eating lots.
Travelling. Delightful airport air, always makes me feel slightly greasy...
Running (Specific Endurance) 3:28:00  20.3 km (10:15 / km) +1800m 7:06 / km
(Vert is a guess, my watch said 20,000m which I don't think is quite right.)
The CDR component didn't happen as I waited around for the cloud to lift. It didn't.
Steep climbs and technical mountain tracks. Worked pretty hard on the climbs and some of the runnable stuff, loose slippy (really fucking slippy!) rocks forced the effort down on a few downhills. Running hard on downhill farm tracks and tarmac the last 7 minutes or so, finishing really hard on the flat. 3'18" fastest k, 2'54" top speed apparently.
A good day's training I think. In some reasonable form just now perhaps, not feeling Skåla in the legs and moving well. Hopeful for a 4000s weather window next weekend...
Running (Easy) 40:00  2.9 km (13:48 / km) +360m 8:31 / km
Early morning easy run/walk/up some crappy path in the woods. 6 strides afterwards felt pretty decent, maybe a little lower calf/achilles funk but pretty good. If the weather's good I have a scrambley day in the hills lined up for tomorrow, nice and specific for Glencoe. If it's shit who knows, I'll improvise.
Speaking of being shit, long term forecast for next weekend says low pressure knocking about so perhaps the 4000s won't be a goer. I'll keep an eye on it. Someone mentioned another race on the Sunday not a million miles from the Ochills but it's 17k and 700m, I'm guessing I'd be better doing the 4 hours on steeper terrain.
Running (Race) 1:22:16  8.0 km (10:17 / km) +1800m 4:50 / km
Managed to pitch my tent on a bit of a slope so not an ide night's sleep. Race went pretty well though, started further back and moved up, finished 16th. Eased enough with that against a field of specialists with intimidating norse names. 68th at a time check a few minutes in, ran the 7th fastest split for the final section, 33:26, so I think the pacing was reasonable. I maybe need to work on going a little harder. Puffed out at the finish but pretty fresh a minute or two later.
Running (Easy) 19:00  3.3 km (5:45 / km) +30m 5:30 / km
Arrived quite late so just a very short jog to counteract the effects of sitting in a car all day. Jogged with a few people from Bergen including Stian Angermund, I figured if it's good enough for him it's probably good enough for me.
all weeks |