In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Specific Endurance||1|| 2:07:15|| 14.3||(8:54)|| 23.01||(5:32)|| 803|
| ||Fartlek ||1|| 1:24:01|| 12.43||(6:45)|| 20.01||(4:12)|| 89|
| ||Easy + Strideouts||1|| 1:07:43|| 8.71||(7:47)|| 14.01||(4:50)|| 136|
| ||Easy road run||1|| 1:03:32|| 7.92||(8:02)|| 12.74||(4:59)|| 120|
| ||Hill Reps||1|| 1:03:21|| 7.14||(8:52)|| 11.49||(5:31)|| 315|
| ||Easy + Speed Variations||1|| 59:08|| 7.74||(7:39)|| 12.45||(4:45)|| 75|
| ||S+C||1|| 55:00|
| ||Total||7|| 8:40:00|| 58.23|| 93.71|| 1538|
|averages - sleep:8.2|
Easy road run 1:03:32  12.74 km (4:59 / km) +120m 4:46 / km
slept:7.5 shoes: Zoom Fly 3
A decent night sleep but cut short at half 5 with some bellend blaring his horn in the car park. Dogs kicking off so just got up. Stiff back getting out of bed but eased off. Out the door and running by 6. Nice morning but still a little breezy. Legs felt heavy for the first 5km but then loosened off after that and was moving much better by the end. Had to ease off at one point as I was drifting towards moderate pace.
Left knee proving problematic and niggly. An inconsistent sharp pain on the inside which, depending on the camber/gradient I either couldn’t feel it at all or it was pretty uncomfortable. Wonder if I might have tweaked it yesterday in the hills. Nothing really comes to mind. Gave the strideouts a miss just to be safe.
Specific Endurance 2:07:15  23.01 km (5:32 / km) +803m 4:43 / km
slept:6.5 shoes: EVO Speedgoat
Pretty restless and interrupted night sleep. Up at 5 with the dogs and was considering just going for a run then but got back to sleep for another hour or so. Coffee and a bar before heading out the door. Nice morning and sunny but windy on the tops.
Ran from the house today as didn’t want to get caught out with the ice again up in the Pentlands. Legs felt really good today and moving well. Got the first couple of tops in the Pentlands in but it was still pretty icy in places so made the right call. Didn’t really fade in the run and if anything kept feeling strong towards the end. No fuelling throughout.
Fartlek 1:24:01  20.01 km (4:12 / km) +89m 4:06 / km
slept:8.5 shoes: Turbo 2 - white
Holy fuck that was tough. What a difference 200m makes and clinging onto the pace for dear life for the last 2 reps!
Slept well last night and up at 8ish for breakfast and coffee. Much milder today and some warmth to the sun (in Scottish terms anyway). Really breezy though with 16-18mph winds which made the pacing tough today. Not tough to hit but obviously running harder on the reps into the wind.
Easy 20 went well and headed to the Meadows. Felt pretty pumped for the session and legs moving well. First 3 reps felt good and manageable with the mile split half and half. 4+5th reps started to feel like I had to work hard for the rep to keep the pace and the moderate 800s after these reps felt pretty tired. Last two reps I was clinging on to hit the pace. Last hard 800 felt really tough and a grind. Easy 20 down the road I was pretty knackered but pleased with how that went overall.
On reflection, hitting or exceeding the first 4 reps for pace plus the wind maybe took its toll as the session went on.
Easy + Strideouts 1:07:43  14.01 km (4:50 / km) +136m 4:37 / km
slept:9.0 shoes: Turbo 2 - white
Well rested and a good night sleep with the initial plan to get the session in at lunch. Just didn’t materialise today and barely got a minute away from the desk. Not the best day but run was good tonight. Clear evening and legs well rested so turning over nicely but just keeping it easy. Got back to strideouts tonight which was good. Easy first one and the next 5 felt strong and felt like I was moving pretty quick but controlled.
Easy + Speed Variations 59:08  12.45 km (4:45 / km) +75m 4:37 / km
slept:8.5 shoes: Zoom Fly 3
Good night sleep and up early to drop wife at work. Felt well rested and a day at the desk but got out with the dogs at lunch for a walk. Park badly flooded with the snow/sleet overnight so happy to stick to the concrete tonight.
Ran after work and a nice clear evening and no ice. Easy 15 to get warmed up before settling into an easy pace with 30s surges on the km. Start of the run my legs felt trashed. Wobbly and uncoordinated which was a pretty odd sensation. Eased after 5-6km and then felt better. Surges felt good tonight and getting the legs turning at a good pace before tomorrow’s session. No niggles or issues.
Hill Reps 1:03:21  11.49 km (5:31 / km) +315m 4:51 / km
slept:9.0 shoes: EVO Speedgoat
Early night last night and slept really well. What a difference. Up and straight out the door this morning. Cold one but nice and clear and underfoot conditions not too bad. Felt stiff to begin with and easy 20 to start was tiresome.
Stretched off a bit and got into the reps. During the first two I didn’t feel like I was moving that well and breathing hard but the time to the top was decent compared to other efforts. Slight tightness in my right quad so need to stretch that out. Third rep felt a lot better during and I think the quickest I’ve ran that rep so pretty positive. Recoveries were easy and took a little while longer between reps.
Easy 20 to finish felt good and legs felt like they were moving like they are supposed to again rather than just shuffling along.
S+C 55:00 
Single leg glute bridge
1. L25 R25
2. L25 R20
Side plank + knees
1. L30 R30
2. L30 R30
Front plank + movements
1. Fwd x8, ac x8, c x8, pike x10
2. Fwd x8, ac x8, c x8, pike x10
Bulgarian split squat (10kgs)
1. L15 R15
2. L15 R15
Adductor side plank + raises
1. L24 R18
2. L25 R20
1. L10 R10
2. L10 R10
all weeks |