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Training Log Archive: CalumK

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Hill Running3 2:49:38 20.17(8:25) 32.46(5:14) 1465
  Trail Running5 2:13:20 18.65(7:09) 30.02(4:26) 195
  Cycling1 2:00:00
  Roller Skiing1 55:00
  Strength&Conditioning2 20:00
  Track1 10:26 1.86(5:36) 3.0(3:29)
  Total11 8:28:24 40.69 65.48 1660

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MoTuWeThFrSaSu

Sunday Oct 2, 2016 #

2 PM

Trail Running warm up/down 3:54 [2] 0.9 km (4:20 / km) +30m 3:43 / km
shoes: Salomon S-Lab Sense Ultra 5

Hill Running race 1:03:59 [5] 12.94 km (4:57 / km) +600m 4:01 / km
shoes: Salomon S-Lab Sense Ultra 5

Bennachie hill race, 7th
Started slowly with the intention of easing into it. Let a bit too bigger gap grow on Peter, Rob etc. Ran the first climb pretty much by myself feeling good but nobody in sight to properly chase. Enjoyable running along the top being pushed by a Garioch guy, still feeling good. From the top of Mither Tap began to get the same chest, stitch and upper body tightness I did at Morven last week. Struggled to run as fast on the downhill and long flat section to the end as I wanted to and felt capable of doing also loosing a place. Frustrating as I felt good and was prepared to push hard on the flatter section to the finish.
Bit disappointing but at least I know I felt good for some of it at least.
3 PM

Trail Running warm up/down 9:15 [1] 1.8 km (5:08 / km) +40m 4:38 / km
shoes: Salomon S-Lab Sense Ultra 5

Very slow cool down. Upper body uncomfortable to start but improved slightly towards the end.

Friday Sep 30, 2016 #

11 AM

Trail Running 40:00 [4] 9.95 km (4:01 / km) +40m 3:56 / km
shoes: Adidas Adios Boost 2

Progression run
20' @ steady/easy (aim 4:30) - 10' @ moderate (aim 4:00) - 5'@ 10k pace (aim <3:40) - 5' @ 5k pace (aim <3:25)
On the deeside way for the first 2 then on the road for the last 2. Hit the paces well and mostly a bit faster than planned. Good session and enjoyed it.
4:27/km, 3:58/km, 3:43/km, 3:22/km

Trail Running warm up/down 5:13 [1] 1.05 km (4:58 / km) +10m 4:45 / km
shoes: Adidas Adios Boost 2

WD back to school.

Thursday Sep 29, 2016 #

11 AM

Trail Running 38:05 [2] 8.02 km (4:45 / km) +50m 4:36 / km
shoes: Salomon S-Lab Sense Ultra 5

Easy run on the golf course and ladywood. Feeling tired but improved a big towards the end.
7 PM

Roller Skiing 55:00 [1]

Wednesday Sep 28, 2016 #

10 AM

Trail Running warm up/down 3:56 [2] 0.8 km (4:55 / km)
shoes: Adidas Adios Boost 2

Very short WU because that's all there was time for. Legs feeling very heavy.

Trail Running race 17:06 [5] 4.65 km (3:41 / km) +25m 3:35 / km
shoes: Adidas Adios Boost 2

School cross country.
Worked quite hard as had Osh on my tail the first lap and continued to push hard after shaking him. Won by about 40". Not very fast possibly attributed to heavy legs.

Track intervals 10:26 [5] 3.0 km (3:29 / km)
shoes: Adidas Adios Boost 2

Waited 10' after finishing the race then headed for some post race intervals. 3x 1km on the 200m grass track with 2' recovery. Legs very tired on the first but seemed to improve the second two. Enjoyed it more than expected, no pressure I guess.
3:26, 33, 27

Trail Running warm up/down 15:51 [2] 2.85 km (5:34 / km)
shoes: Adidas Adios Boost 2

Easy jog round the woods with Osh.
5 PM

Hill Running 30:56 [2] 4.42 km (7:00 / km) +355m 5:00 / km
shoes: Salomon S-Lab Sense Ultra 5

Very relaxed run up Carnferg. Ran the whole climb without working hard even on the steeper sections. Walked back down after to save the legs.

Tuesday Sep 27, 2016 #

Cycling 2:00:00 [3]

Windy mountain bike with some good hills too.
8 PM

Strength&Conditioning 10:00 [1]

Core.

Monday Sep 26, 2016 #

11 AM

Hill Running (L3) 1:14:43 [3] 15.1 km (4:57 / km) +510m 4:14 / km
shoes: Salomon S-Lab Sense Ultra 5

Free period run over the face of Craigendinnie then up the Canada road and along the top back to the tree. Feeling alright, bit stiff on the downhills but find otherwise. Might have seen a golden eagle but it could easily have been a buzzard.
8 PM

Strength&Conditioning 10:00 [1]

Starting another attempt on some consistent core work. Bit of planking every day.

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