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Training Log Archive: rc75

In the 7 days ending Feb 14:

activity # timemileskm+m
  Running9 12:25:00 70.4(10:35) 113.3(6:35) 3016
  Strength and Conditioning2 21:00
  Total10 12:46:00 70.4 113.3 3016
  [1-5]9 12:25:00
averages - sleep:6.4 rhr:50 weight:74.7kg

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MoTuWeThFrSaSu

Sunday Feb 14 #

9 AM

Running hills 1:36:00 [2] 12.3 km (7:48 / km) +793m 5:54 / km
ahr:124 max:145 rhr:57 slept:6.0 weight:73.8kg

Cantywheery - spikes on - Dumfoyn, Garloch Hill. Very windy, and masses of snow and ice - definitely looked like there had been some shifts in the snow too, had to walk round a big shelf of it where the path normally would have been. Seemed a bit pointless trying to press on, so dropped down to Dumgoyne but in the conditions going home rather than up it seemed the best choice. Back via pipe track.

Felt a pissed off; all a bit of a non run rather than a long run, but can only do so much to fight the weather for so long. Spent rest of day eating junk.

Saturday Feb 13 #

8 AM

Running (Easy) 1:04:00 [1] 9.7 km (6:36 / km) +217m 5:56 / km
ahr:113 max:129 rhr:44 slept:6.0 weight:76.2kg shoes: Arctic Talon

Hey ho, more easy miles. Gowkstane, WHW, down Heavy Breathing Hill. Lost a few minutes stuck while some collie barked at me under owner reached him - owner going arse over tit on ice slowed that. Quad fine today, replaced instead by some pain in right hip/butt area, lower back feeling a bit tight too. Good excuse to skip hill sprints tonight, fed up of the Baltic conditions and rather stay warm and dry.

Another day hoovering up food for some reason.

Strength and Conditioning 11:00 [0]

As Thursday but with bonus exercise. Good, felt hard but not impossible.

2 sets: 30s on, 15s off, 60s rest between sets
- mountain climbers
- hip lifts
- bird dogs
- iron mikes, knees bent
- shoulder taps
- Russian twists

Finish with 1 min plank.

Friday Feb 12 #

5 PM

Running (Easy) 1:40:00 [1] 15.6 km (6:25 / km) +295m 5:51 / km
ahr:111 max:125 rhr:44 slept:4.0 weight:74.6kg shoes: Arctic Talon

Not a lot of sleep, Kellen ill. Finally made it out at last light after work, Gowkstane, Mugdock and WHW. Felt like good easy running, managed to keep HR low without too much trouble - so either fitter or pacing better, who knows? Do wonder if all the easy miles are helping or hindering progress.

Odd pain in left quad that eased during run, and feet still sore, perhaps a little better from a change in lacing patterns. Be nice to get out of the spikes.

Thursday Feb 11 #

7 AM

Running (Easy) 1:05:00 [1] 10.1 km (6:26 / km) +208m 5:50 / km
ahr:112 max:158 rhr:49 slept:7.5 weight:74.6kg shoes: Arctic Talon

Gowkstane figure of 8 with Kellen early doors, coffee only beforehand. Very easy running with a few walk breaks on hills, legs felt good, right ankle a bit niggly still though.

Good run until we met the dick dog and cow of an owner at the end - peak HR was probably me having a massive go at her, so angry.
9 AM

Strength and Conditioning 10:00 [0]

New attempt at S+C, maybe 10 minutes after a run better than motivate to do a longer session on it's own.

2 sets: 30s on, 15s off, 60s rest between sets
- mountain climbers
- hip lifts
- iron mikes, knees bent
- shoulder taps
- Russian twists

Finish with 1 min plank.

Probably about right for where I'm at - could maybe add one or two exercises, but on/off/rest durations ok.
6 PM

Running (Easy) 1:12:00 [1] 10.8 km (6:40 / km) +210m 6:05 / km
ahr:108 max:124 shoes: Arctic Talon

Gowkstane with a little loop round castle at Mugdock with Kellen. Slow but felt pretty good, easy. Feet definitely a bit mashed in these shoes, maybe need some lacing hack to try and improve fit before using them again.
9 PM

Note

Ankle Physio - first time since 21st Jan, not good!

3x15 @ 10kg heel drops
3x10 @ 10kg heel raises
3x12 aeroplanes
3x10 x split squat

Wednesday Feb 10 #

7 AM

Running hills 1:15:00 [4] 12.2 km (6:09 / km) +471m 5:09 / km
ahr:129 max:169 rhr:49 slept:5.0 weight:74.7kg shoes: Arctic Talon

Awful nights sleep, awake at 2:30 and couldn't get back to sleep so up til 5:30, dozed til 7. Couple of espressos and by some miracle got out round 7:30.

15 min warm up, then reps of Heavy Breathing Hill - more soft snow on ground, but ground fine for running. 2:27, 2:20, 2:23, 2:23, 2:23; average HR for each rep pretty constant at 151. Jog down recoveries in 2:30. Form terrible for first couple, looking down and ending up hunched over as the hill got to the steppest point. Third rep held form for half way, fourth held form for the entire rep, looking up the hill. Fifth was awful again, legs were dying and just crumpled. Amazed the time was the same again.

Home via WHW and Gowkstane, felt pretty good. Blue skies nice.
5 PM

Running (Easy) 1:21:00 [1] 12.1 km (6:42 / km) +217m 6:09 / km
ahr:110 max:128 shoes: Arctic Talon

Gowkstane and Mugdock with Kellen. Was all very slow, but muscles in legs seemed fine after this morning reps - occasional ache in left knee and twinge in right ankle. Right foot sore towards end, too long in spike shoes perhaps.

Tuesday Feb 9 #

4 PM

Running (Steady) 2:00:00 [2] 19.9 km (6:02 / km) +382m 5:30 / km
ahr:121 max:158 rhr:59 slept:9.25 weight:75kg shoes: Arctic Talon

Out with Kellen, enjoying the last of the light. Soft snow, a couple of inches perhaps, compacted in places - good going. Gowkstane, WHW, Mugdock.

Felt a bit weak and woozy around 20 minutes in, no idea why, had eaten lunch and bonus sandwich and apple in few hours before I set out. Pressed on and it passed around 35 minutes. Rest of run fine, started to tire around 90 mins. Right ankle bit niggly to start - did I land awkwardly on some snow? - eased out during run.

Happy to make it home without needing headtorch, roll on end of Winter.

Monday Feb 8 #

6 PM

Running (Easy) 1:12:00 [1] 10.6 km (6:48 / km) +223m 6:09 / km
ahr:108 max:124 slept:7.25 weight:74.3kg shoes: Arctic Talon

Very slow Gowkstane loop with Kellen. Tired but not overly achey from yesterday, all good.

Spent all evening hoovering up food, not sure if needing it or just restless.

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