Training Log Archive: Garry RankinIn the 7 days ending Oct 6, 2012:
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Saturday Oct 6, 2012 #
10 AM
Road running 34:00 [3] 5.1 mi (6:40 / mi)
Easy run through gallowhill and then lap of barshaw park. Feeling good and fresh, still a bit of a snottery nose.
Friday Oct 5, 2012 #
11 AM
Road running 36:00 [3] 5.14 mi (7:00 / mi)
(sick)
Loop past DL. Legs feeling good, still a slight cold so just taking it easy!
Wednesday Oct 3, 2012 #
11 AM
Road running 11:00 [3] 1.5 mi (7:20 / mi)
(sick)
Attempted a run but wasn't feeling to great so just turned back. Knowing i have to cycle to Glasgow for my massage was enough work, don't wanna over do it when not too well.
2 PM
cycling 1:17:00 [3] 16.4 mi (4:42 / mi)
(sick)
Cycled to and from massage with Scott! Ice bath & warm bath after massage!
Tuesday Oct 2, 2012 #
11 AM
session 55:00 [4] 9.0 mi (6:07 / mi)
(sick)
20x300m with 100m jog on the track with Elspeth. Had the cold so was taking it really easy, 200m medium then last 100m harder! Avg about 53sec.
6 PM
Grass 38:00 [3] 5.0 mi (7:36 / mi)
(sick)
Easy run from DL and around the pitches with Elspeth. Lots of foot strengthening and calf work afterwards.
Monday Oct 1, 2012 #
12 PM
Road running 1:01:25 [3] 8.02 mi (7:39 / mi)
Ran out past DL then did 2 1mile loops of the football pitches, then back via Renfrew road. Felt good. After 6miles i stopped to do some front lunges, side lunges, backward lunges and some drills.
6 PM
Road running 7:27 [3] 1.0 mi (7:27 / mi)
Was heading out my evening run from DL but my foot had some pain in it which didn't ease so just turned back. Didn't want to risk getting injured. Massaged it out and did some stretching. Some exercises on the wobble board and balance work.
Sunday Sep 30, 2012 #
1 PM
Hill running 2:06:23 [3] 17.0 mi (7:26 / mi)
Sunday long run. Up to barrhead then up through the braes via railway entrance. Ran over to Robertson carpark then down to Elderslie. Started to feel a bit hungry after 80mins but had some malt loaf with me so had a few bites of that. Felt good and recovered from yesterday. Had a slight problem with the knee/quad as its getting quite tight. Massage needed!!!