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Training Log Archive: rc75

In the 7 days ending Feb 7:

activity # timemileskm+m
  Running11 15:25:00 86.62(10:41) 139.4(6:38) 3686
  Yoga1 30:00
  Total12 15:55:00 86.62 139.4 3686
  [1-5]11 15:25:00
averages - sleep:7.1 rhr:58 weight:75kg

» now

Sunday Feb 7 #

9 AM

Running long 3:00:00 [2] 26.3 km (6:51 / km) +745m 6:00 / km
ahr:121 max:144 rhr:61 slept:6.0 weight:74.5kg shoes: Xtalon 212

Kilmannen - Duncolm - Burncrooks - Home, shorter than planned. All good for first 90 minutes to Duncolm, then had to stop to stick on spikes. Then 10 minutes of postholing nonsense - my shins left red raw hours later - just to descend to the path down, didn't even bother attempting to get over to The Slacks and Cochno. Then cord on bag snapped leaving the thing bouncing all over the place; couldn't apply an emergency fix as hands too numb. Walked a bit, jogged a bit down to the reservoir where I could at least do something to make it usable. Ran back from there, no real problems, tired at end.

Frustrating run.

~600 cals, 500ml. Homemade flapjack: durability 10/10, taste 8/10, ease of eating 4/10. Could do with being less sweet, bake for shorter time to try and get something softer.
5 PM

Running (Easy) 1:04:00 [1] 9.4 km (6:49 / km) +188m 6:11 / km
ahr:105 max:122 shoes: VJ XTRM

Slow Gowkstane loop with Kellen. Tired but not overly sore from morning outing.

Saturday Feb 6 #

10 AM

Running (Easy) 1:22:00 [1] 13.0 km (6:18 / km) +239m 5:47 / km
ahr:111 max:130 rhr:57 slept:9.0 weight:75.2kg shoes: NB Nitro

Out with Kellen to Mugdock; so many people around just kept him on lead and let him do the work. All good, left knee fine - only issue was sore feet at the end; shoes not great.
4 PM

Running hills 57:00 [4] 8.0 km (7:08 / km) +287m 6:02 / km
ahr:125 max:161 shoes: VJ XTRM

Something new: hill sprints on Heavy Breathing Hill. 25 min warm up via the B+B and then a full run up the hill, then 4 x (10s sprint, 60s recovery), 6 min jog, then another 4 x (10s sprint, 60s recovery).

Think actually efforts were somewhere between 9s and 13s as clearly have very poor time judgement; efforts were a bit all over the shop too, somewhere between 80% and 100% of what they should have been? But it's a start, and session generally felt good: bit of a twinge in left knee, but nothing that lasted.

Run back via B+B and another full run of the hill.

Friday Feb 5 #

7 AM

Running (Easy) 1:52:00 [1] 18.2 km (6:09 / km) +340m 5:38 / km
ahr:118 max:136 rhr:57 slept:5.5 weight:74.8kg shoes: VJ XTRM

Coffee, banana, out. Gowkstane, Mugdock, WHW. All pretty easy, started to tire around 1:25 though. Left knee a bit painful, kept up after end of run for a bit, which is .. concerning.

Thursday Feb 4 #

7 AM

Running (Hill Reps) 1:23:00 [4] 8.9 km (9:20 / km) +720m 6:38 / km
ahr:134 max:159 rhr:63 slept:7.0 weight:75.9kg shoes: Xtalon 212

Up early and out after coffee. Intended to run reps on the runnable bit of Slackdhu half way up; snow was deep and soft enough that running anywhere was impossible. Just walking uphill without sliding backwards was tough. Did a couple of trips up which helped find the deepest bits to avoid, and to give some footprints to follow. Then 4 reps around 3:35 - 3:45 with recoveries around 1:45, tried to push it as much as possible, but it was all pretty awkward going. Gave up after 4 as hands and feet so cold, rather than exhausted legs.

Bit of a shit session, but probably better than nothing.
6 PM

Running (Easy) 1:19:00 [1] 13.2 km (5:59 / km) +258m 5:27 / km
ahr:118 max:137 shoes: VJ XTRM

Fairly awful conditions, windy, cold and wet, with Kellen. Up Gowkstane then short Mugdock loop. Pushed a bit beyond recovery pace just to try and get some heat into body. A bit of a grind with the wind, but no real issues. Felt nice to be home.

Wednesday Feb 3 #

8 AM

Running (Easy) 1:07:00 [1] 10.5 km (6:23 / km) +233m 5:45 / km
ahr:114 max:129 rhr:57 slept:8.75 weight:75kg shoes: VJ XTRM

Up Gowkstane and round to Mugdock with Kellen, better than yesterday but still not feeling 100%.

Big sleep helped though, more of that please.

Tuesday Feb 2 #

12 PM

Running (Easy) 47:00 [1] 7.7 km (6:06 / km) +180m 5:28 / km
ahr:118 max:131 rhr:54 slept:5.45 weight:74.5kg shoes: VJ XTRM

Gowkstane with Kellen. Felt tired from the start, HR seemed high for the effort. Bailed early and cut the run short. Just an off day?

Monday Feb 1 #

7 AM

Running (Easy) 1:28:00 [1] 14.0 km (6:17 / km) +285m 5:42 / km
ahr:111 max:126 rhr:58 slept:8.0 weight:75.4kg shoes: VJ XTRM

Up, coffee, out with Kellen. Gowkstane, short route through Mugdock, WHW - turned out a bit further than I had it in my head. Once again trying to get HR in Fat Burn zone - and seemed to be running a whole lot, with only a few walk breaks. Very good, maybe seeing some reward for all the January miles?

Legs felt good; bit stiff around neck and shoulders again though. Totally neglected yoga, S+C and even basic ankle physio last week, must do better.
1 PM

Yoga 30:00 [0]

Back at the yoga, trying 30 minute YWA Yoga for Runners session. Nice to have a change, but not even close on some of the poses, especially the twisty ones. Still, better than nothing and might improve with regularity.
6 PM

Running (Easy) 1:06:00 [1] 10.2 km (6:28 / km) +211m 5:52 / km
ahr:107 max:123 shoes: NB Nitro

Gowkstane with Kellen. Felt pretty good, slow running without too much walking. Right ankle grumbling after a few miles, then hit the deck on some black ice - clonked left knee and right quad did some odd spasm thing, ran than off in the last couple of miles. Mixed bag all told.

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