In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Road Cycling||1|| 1:03:30|| 18.41||(3:27)|| 29.62||(2:09)|| 258|
| ||Running Training||2|| 59:49|| 7.42||(8:04)|| 11.94||(5:01)|| 164|
| ||Strength & Conditioning||2|| 45:00|
| ||Morning Mobility||1|| 10:00|
| ||Total||6|| 2:58:19|| 25.82|| 41.56|| 422|
Running Training warm up/down 10:51  2.03 km (5:21 / km) +42m 4:51 / km
ahr:155 max:176 shoes: Adidas S.nova Glide 6 (Red/Bla
W/up from High St up into Dunnottar Woods for the Improver's Cup time trial. Really not feeling the love for this. Wanted to do the Sprint race course from the night before I missed but couldn't get the map in time.
Running Training race (Trail) 22:33  5.06 km (4:27 / km) +61m 4:12 / km
ahr:154 max:166 shoes: Adidas S.nova Glide 6 (Red/Bla
SRC Improver's Cup 2017 - Race 1
Not really into this but set off steady, hoping to maintain a good hard tempo. Lead pack started to edge away quickly, they are just in a different league these days.
Tucked in behind other Neil and we chugged along at a strong pace for the first loop. I edged ahead for the big loop of the field but he got alongside and then just ahead as we passed the finish with 1 big loop to go.
Didn't have the will to race, was trying so hard to just keep the momentum going, he managed to keep going strong and stretched a lead to about 30-40m. Couldn't close the gap at the end.
Not really what my back was needing tonight, but good to get out and stretch the legs.
Running Training warm up/down 26:25  4.85 km (5:27 / km) +61m 5:07 / km
ahr:131 max:197 shoes: Adidas S.nova Glide 6 (Red/Bla
Cool down run after Improver's Cup with Neil E and Steve T around Radio Station road and then along past Castle and monument then on to pub.
R adductor pretty tight at end of evening, especially so after sitting in pub for an hour.
NOTE: HR way too high again on a downhill, not sure if I should be changing the batteries on my strap???
Strength & Conditioning 30:00 
Full set of 3 circuits of yesterday's Kim Baxter workout... 15 x 45s wall squats through the session... ouchy!
Morning Mobility 10:00 
A few floor exercises to try to loosen a very stiff and sore back. Been a tough week feeling totally uninspired to run through the pain.
Strength & Conditioning 15:00 
Base Level Circuit
Been meaning to try these exercises since I spotted a link to them. Tried the base level circuit for one single set to see what it was about, 5 x 45s wall squats per set... ouchy!
Genuinely felt like it helped a little bit though... maybe placeboic? Probably but def going to try the full set of three next.
Road Cycling tempo 1:03:30  29.62 km (2:09 / km) +258m 2:03 / km
ahr:122 max:239 shoes: Shimano 2013 R088 SPD SL (Whit
Should have been a nice afternoon cruise up to Portlethen to give the legs a ticking over as it’s been so long since I exercised, but left late so had to give it some. Heart rate up into the 230s at the end of the Chapel of Barras descent which is a little concerning, not the first time it’s been way into the 200s this last few weeks. Could just be a misread from the HR strap?
Anyway it was good fun over into Stoney, flew down the brae behind a car, then a proper tough slog up the Netherley climb before another cruise through the back roads to Cookney. Lovely blast down to A90 then finish at pool in Porty.
all weeks |