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Training Log Archive: iainw

In the 30 days ending Jun 30, 2013:

activity # timemileskm+m
  Trail Running24 29:43:09 196.73(9:04) 316.6(5:38) 10110
  Road Running15 11:50:57 92.93(7:39) 149.55(4:45) 560
  Pilates7 5:40:00
  Cycling3 4:00:00
  Swimming1 30:00
  Stretching2 30:00
  Total51 52:14:06 289.65 466.15 10670
  [1-5]39 41:34:06

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Sunday Jun 30, 2013 #

9 AM

Road Running warm up/down 15:00 [2] 1.0 mi (15:00 / mi)

Minimal warming up, plenty of time to do that...
10 AM

Trail Running race 3:26:57 [5] 42.7 km (4:51 / km) +720m 4:28 / km

Lairig Ghru. 3rd. Headed up early doors with Tom. Legs were feeling fresh, so I just decided to stick with the main pack and see what happens. Managed to forget to put my tablet in my bumbag so had to scrounge some jelly babies from Tom.

Headwind for the first 12 miles. Stuck in a big pack till Derry lodge (ran past anna!) then Don, Alex K and me broke away a bit. Expected to see Tom appear again, but he never did. Turns out he had bowel issues, apparently.

Alex faded away a bit and Don and I headed up into the lairig ghru together and stuck with each other till the cairngorm footbridge more or less. At this point I was starting to tire and slowed down. The last few miles through the forest were tough. Alex appeared again on the road, but I turned up the pace and put a minute in him.

Pretty pleased, but a bit annoyed that I still didn't have the endurance for the last 4 miles, nor did I feel confident enough to push on the descent and open a gap (I knew I could have at the time).
C • Good stuff! 3

Friday Jun 28, 2013 #

Note

No running Fri or Sat. I intended to, but just ran out of time doing flat moving. Driving through town took about 20mins each way at the best of times. I counted 9 trips in all. On the plus side, the new flat is totes amazeballs, with immense views of the crags.

Also got a nice call about Snowdon. Will try to put in some hill work to increase my speed in the next few weeks.

Thursday Jun 27, 2013 #

6 AM

Trail Running 58:00 [3] 7.1 mi (8:10 / mi) +150m 7:40 / mi

Out and back with megs on the Great Glen Way. Sleep jogged the first half hour.
5 PM

Trail Running hills 1:23:00 intensity: (1:03:00 @3) + (20:00 @5) 9.8 mi (8:28 / mi) +650m 7:01 / mi

Out for some hill reps with James. After a bit of ndecision about what to do we settled on 2x3min on the long gallop, 8x1min on handicap hill, 2x3min on the long gallop.

Moving okay on the longer, flatter reps, but a bit off the pace on the sharp ones. Finished by showing James the new flat (location).

Wednesday Jun 26, 2013 #

8 AM

Trail Running 1:15:00 [3] 8.0 mi (9:22 / mi) +300m 8:24 / mi

Gorgeous morning run along some trails in Plockton with Megatron. We had a bit of a lie-in so it was the epic 2hour pre-kayaking that we planned.

Tuesday Jun 25, 2013 #

7 AM

Road Running 25:00 [1] 3.0 mi (8:20 / mi)

Easy easy wee jog to get car for flat removal + trip to Plockton

Monday Jun 24, 2013 #

12 PM

Trail Running 1:05:00 [3] 8.5 mi (7:39 / mi) +350m 6:47 / mi

Blackford and Braids, then to the soup kitchen
5 PM

Pilates 1:00:00 [0]

Circuits
6 PM

Stretching 15:00 [0]

Faffing about with Tom, pretending we know what we're doing

Saturday Jun 22, 2013 #

8 AM

Road Running 1:25:00 [3] 11.7 mi (7:16 / mi)

Out around Portobello promenade from Leith Links, and back along the Musselburgh cycle path with Megan. Started raining on the way back for the first time in living memory...

Friday Jun 21, 2013 #

1 PM

Pilates (X-fit) 30:00 [0]

Glutes agony after last night!
6 PM

Road Running 31:00 [3] 4.0 mi (7:45 / mi)

To and from meadowbank

Road Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)

Road Running intervals 19:37 [5] 6.0 km (3:16 / km)

Casual Friday night track session. First on 3:45, pacing Helen.

Then 3.18, 3.12, 3.06, 3.08, 3.09 with Andy. Stomach cramped a little on the last two (late lunch).

Felt pretty smooth on them all, but wasn't too fast, was actually surprised to be that fast after so little speed work... Can I keep up the motivation, though...

Thursday Jun 20, 2013 #

1 PM

Swimming 30:00 [0]

6 PM

Trail Running hills 1:17:00 intensity: (1:05:00 @3) + (12:00 @5) 8.3 mi (9:17 / mi) +500m 7:49 / mi

Hill reps wie meg. 2x30s, 2x60s, 4x90s, 2x60s, 2x30s on whinnie hill. Sweating buckets. Found a wee mouse (Megan thought a shrew) and we had to poke it a few times to get it out of the way of Megan's big feet.

Very consistent, but not too fast.

Wednesday Jun 19, 2013 #

5 PM

Cycling 2:00:00 [0]

To and from red moss.
7 PM

Trail Running race 37:00 [5] 9.0 km (4:07 / km) +240m 3:38 / km

Red Moss race. 4th. Felt shit throughout this, never comfortable. Was comfortably third before I went the wrong way at the end, letting Fergus past. Very lucky Rab and Graeme didn't also go through. Should have been much closer to Andy and Don.

Trail Running warm up/down 20:00 [2] 2.5 mi (8:00 / mi) +100m 7:07 / mi

Getting bit by midges!

Tuesday Jun 18, 2013 #

6 PM

Road Running 40:00 [3] 5.0 mi (8:00 / mi)

Down in Newcastle all day, had a spicy burritio at lunch. Tried to do alternating 400s. Failed. Cut short after 6 efforts.
C • Ugh... 5

Monday Jun 17, 2013 #

5 PM

Road Running 1:00:00 [3] 8.0 mi (7:30 / mi) +200m 6:58 / mi

Shuffling round the seat and meadows before circuits
6 PM

Pilates (Circuits) 1:00:00 [0]

Sunday Jun 16, 2013 #

10 AM

Trail Running race 1:46:16 [4] 14.2 mi (7:29 / mi) +700m 6:29 / mi
(sick)

Seven Hills. Terrible pre-race prep of having the trots all morning and no food showed itself today. Made it to corstorphine just off the back of the leaders, but really struggling to run. Then needed to duck into a bush.

Decided to quit, took off my number, and walked around the edge of the zoo zebra spotting. Annoyingly that path took me back onto the race path and I bumped into Ali (Paul F's work friend that I did the reccie with). Think I gave him a shock! Since there were a few peeps behind him, I decided to jog so I didn't look like a loser. Then he got lost so I showed him the way down. Then thought I might as well continue, so I paced him for a wee while and we chased some CAAC guy.

We hit craighlochart and he flew up the hill and I crawled. So I decided to quit again. Then I realised it was about the same distance home as it was to finish the race, so I decided to jog over the rest and pick up my coaster. Then Dave Wright caught me, so I jogged faster.

Caught Ali after the allotments, a few other guys on the road, then Rab and a few others on the seat, mostly dying, and finished strong and in 5th(!). I think I spent at least 3 minutes standing still and was not running that fast a lot of the time... Oh well. Fun anyway and no cut bum this year. Megan unofficially won the challenge by about 5 minutes, despite getting lost at the castle (of all places!) and we stole a coaster for her.

Saturday Jun 15, 2013 #

9 AM

Road Running 1:00:00 [3] 7.8 mi (7:42 / mi) +160m 7:14 / mi

Hermitage with Megs. Nice wee morning with a breeze. Legs are feeling a bit fresher!

Friday Jun 14, 2013 #

7 AM

Road Running 1:48:00 [3] 13.0 mi (8:18 / mi) +200m 7:56 / mi

Out in the morning sun around Cramond and Barnton with Megan.

Thursday Jun 13, 2013 #

12 PM

Road Running 25:00 [2] 3.0 mi (8:20 / mi)

To and from football
6 PM

Road Running warm up/down 25:00 [3] 3.0 mi (8:20 / mi)

To and from JJ's spot on the meadows.

Road Running 28:20 [4] 5.0 mi (5:40 / mi)

Tempo session around a windy meadows. Stilling feeling pretty zoinked, so took this nice and easy.
7 PM

Pilates 30:00 [0]

Wednesday Jun 12, 2013 #

12 PM

Trail Running (AST) 1:05:00 [3] 7.2 mi (9:02 / mi) +500m 7:26 / mi

Bleak. Felt super sluggish and was well off the pace. Tired legs...
5 PM

Road Running 22:00 [2] 2.9 mi (7:35 / mi)

9 PM

Stretching 15:00 [0]

Tuesday Jun 11, 2013 #

12 PM

Trail Running 38:00 [3] 5.0 mi (7:36 / mi) +200m 6:46 / mi

Up over Calton hill, through the bog and to the Forum. Printed out flat forms, then jogged home.
5 PM

Cycling 1:00:00 [0]

To and from Bonaly
6 PM

Trail Running 1:01:00 [3] 7.3 mi (8:21 / mi) +520m 6:51 / mi

Out in the pantlands with James. Started at Bonaly and looped around harbour hill and bell's hilll. Decent pace too.

Tired, though, from earlier today.

Monday Jun 10, 2013 #

12 PM

Trail Running 1:24:00 [3] 11.0 mi (7:38 / mi) +400m 6:52 / mi

Blackford + Braids.
5 PM

Road Running 25:00 [2] 3.0 mi (8:20 / mi)

To and from circuits

Pilates (Circuits) 1:00:00 [0]

Sunday Jun 9, 2013 #

8 AM

Trail Running 40:00 [2] 4.0 mi (10:00 / mi) +260m 8:19 / mi

Faffing about in Lochranza. FInished down a super steep slope that brought my legs out in a rash.

Saturday Jun 8, 2013 #

7 AM

Trail Running 1:35:00 [3] 8.3 mi (11:27 / mi) +650m 9:12 / mi

On Arran for Niall's stag. From Lochranza and up to Loch na Davie and up a wee hill. Rough going throughout, tired and hungover.
1 PM

Trail Running (Walking) 3:00:00 [1] 5.0 mi (36:00 / mi) +890m 23:11 / mi

Up and down Goatfell with Jonny and Craig.

Friday Jun 7, 2013 #

7 AM

Road Running 1:16:00 [3] 10.0 mi (7:36 / mi)

Water of Leith and the Canal loop.
1 PM

Road Running 21:00 [2] 3.0 mi (7:00 / mi)

Easy inverleith lap

Thursday Jun 6, 2013 #

12 PM

Road Running (Recovery) 35:00 [2] 4.8 mi (7:17 / mi)

Easy to opticians, the Maxi's
6 PM

Trail Running 1:10:00 [3] 7.5 mi (9:20 / mi) +440m 7:54 / mi

Out over the seat to the duddingston steps of death. Planned 10 reps, but quit at 5 with a very dodgy tum. Shuffle home with a few pitstops. Had a couple of wee girls trying to do reps with me. A tad embarrassing when I had to dash off...

Wednesday Jun 5, 2013 #

12 PM

Trail Running (AST) 1:08:00 [4] 7.5 mi (9:04 / mi) +500m 7:31 / mi

Usual run. Took the first climb easy. Pushed the road to nether climb for a 15 second pb. Still 30 secs of CR.

Tuesday Jun 4, 2013 #

6 AM

Trail Running (Recovery) 23:00 [2] 3.0 mi (7:40 / mi)

Shuffling on Inverleith loop
C • haha sounds like you didn't... 1
6 PM

Trail Running 1:15:00 [3] 8.3 mi (9:02 / mi) +450m 7:44 / mi

Easy easy in the sun(!), feeling tired and sore. Went around the meadows, up the gutted caddie, then around the crags. Bumped into Andy and Helen on the way to the track!

Was up early and down to newcastle this morning for a seminar, which I nearly fell asleep through. Bad sleep last night: flatmates up late, washing dishes at 1am and being pricks. Payback clattering about at 6am was sweet.
7 PM

Pilates 20:00 [0]

Some press-ups; leg-drop core things; bridging; jesusing.

Monday Jun 3, 2013 #

12 PM

Trail Running 1:24:00 [3] 11.5 mi (7:18 / mi) +440m 6:32 / mi

Blackford and Braids from home, picking up patgie and waldo on the way. Felt a bit slow to start with, but eased into it nicely. Decent pace too, with Pat moving well. A bit thirsty and tired by the end.
5 PM

Pilates 1:20:00 [0]

Circuits plus a few bits of my own.

Sunday Jun 2, 2013 #

9 AM

Cycling 1:00:00 [0]

To and from Stewart's house.
12 PM

Trail Running warm up/down 30:00 [2] 3.5 mi (8:34 / mi) +250m 7:01 / mi

WU recceing the last mile or so, then the start. Ultra short WD.
1 PM

Trail Running race 1:08:56 [5] 7.5 mi (9:11 / mi) +780m 6:57 / mi

Yetholm Hill Race (anticlockwise), British Champ No 2. 18th.

Another big race with a super fast field. Target was to squeeze into the top 30 and the carnethy team again (5 to count). Despite not feeling very sprightly, I managed a decent run and top 20. I was feeling quite happy with it at the end, but now I'm a bit disappointed: I thought I was climbing better last week.

Did I imagine that I had discovered uphill speed?!? It wasn't there at all today: In the first half, Paul and Stewart ran miles away from me and I walked a lot of the big climb up the Curr and the minor climb of White Law. From the Curr it was mostly downhill, but not technical so couldn't make up the gap on anyone. Oleg also appeared out of nowhere climbing up White Law and couldn't catch him either. About 10 seconds in front of me.

Super hot and sunny day. Gasping for a drink from the start. A nice dunking in the burn at the end. Andy and I had a litre of skimmed milk i.e. water on the way back. Not much has ever tasted that good!


6 PM

Trail Running 25:00 [2] 3.0 mi (8:20 / mi)

Shuffling in the evening sun around inverleith park.

Saturday Jun 1, 2013 #

12 PM

Trail Running 48:00 [2] 6.6 mi (7:16 / mi) +120m 6:53 / mi

3 easy laps of Inverleith park then along the WoL to Dean village then home. Some strides at the end. Feeling fresh.

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