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Training Log Archive: Trevail

In the 7 days ending Jan 31, 2018:

activity # timemileskm+m
  Running10 4:32:14 26.09(10:26) 41.98(6:29) 1054
  S & C1 1:00:00
  Total11 5:32:14 26.09 41.98 1054
averages - rhr:50 weight:75kg

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Wednesday Jan 31, 2018 #

9 AM

Note

Walk with Julia up Meikle Tap. Found a mixed feeding flock on the way down including Crossbills. 7.48k / 230m / 2 hours 10 mins.
3 PM

Running 30:50 [2] 5.13 km (6:01 / km) +108m 5:26 / km
ahr:135 max:150 rhr:49 weight:74.1kg shoes: Adidas Kanadia TR7

Scolty 5k loop 1.
7 PM

S & C 1:00:00 [1]

8 PM

Note

So , my January experiment comes to an end, following a 2017 when I progressively was doing less running as the year went on, in part due to various minor ailments, most of which are now improved.

Inspired by others, I ran at least 5km a day for the whole of January: A total of 194km - which is actually my highest monthly total ever. I estimate about 80% of it has been aerobic running.

What have been the benefits to my health?
I've lost more than 1.5kg in weight, and for a given effort/pace, my heart rate has dropped by about 15 bpm. According to my Garmin (if I believe it) my VO2max has improved from 41 to 47, equivalent to about 6 minutes off a 10 km time.

Going forward, I'll probably struggle to run every single day, so will have a few more rest days, but also will try to add a few longer/faster runs into the schedule to mix it up more.
C • Good effort! 2

Tuesday Jan 30, 2018 #

6 PM

Running warm up/down 17:35 [2] 2.76 km (6:22 / km) +29m 6:03 / km
ahr:126 max:142 rhr:49 weight:74.6kg shoes: Adidas Kanadia TR7

7 PM

Running intervals (Hill Reps) 22:36 [4] 3.68 km (6:08 / km) +163m 5:02 / km
ahr:145 max:167 rhr:49 weight:74.6kg shoes: Adidas Kanadia TR7

Hill reps in Coull, comprising 30 sec on/30 sec off, repeated 5 times up hill. Jog down after each set of 5, entire thing repeated 3 times, then up hill for 2 1/2 mins in one go. Jog back. Distance and time quoted include downhill as well as up. HR values for the uphill parts. Downhill averages about 120 with max of 153.
9 PM

Running warm up/down 19:00 [2] 3.13 km (6:04 / km) +21m 5:52 / km
ahr:134 max:152 rhr:49 weight:74.6kg shoes: Adidas Kanadia TR7

Monday Jan 29, 2018 #

10 AM

Note

Walk with Ju at Cambus - Canters route. 60 mins, 4.48km. Followed by lunch at Deeside Activity Centre.
3 PM

Running 32:17 [2] 5.16 km (6:15 / km) +107m 5:40 / km
ahr:131 max:143 rhr:49 weight:76kg shoes: Inov8 Xtalons 212 15

Scolty 5k loop rev. Nice pretty day but cool. Legs still sore.

Sunday Jan 28, 2018 #

11 AM

Running 34:29 [1] 5.15 km (6:42 / km) +111m 6:03 / km
ahr:120 max:136 rhr:52 weight:74.5kg shoes: Inov8 Xtalons 212 14

Tight quads from yesterday so easy recovery run at Scolty.

Saturday Jan 27, 2018 #

12 PM

Running warm up/down 7:50 [2] 1.09 km (7:11 / km)
ahr:126 max:136 shoes: Inov8 Xtalons 2017

1 PM

Running race 40:26 [4] 5.59 km (7:14 / km) +295m 5:43 / km
ahr:158 max:167 weight:74.7kg shoes: Inov8 Xtalons 2017

Devils Burden Relay: 4th Leg Up and down East Lomond. Dry for me, a bit windy on top but not as bad as for leg 2. Great day, really enjoyed it. Good timing too - hail came down as we walked from the finish to the car.

Friday Jan 26, 2018 #

11 AM

Running 33:33 [2] 5.14 km (6:32 / km) +112m 5:53 / km
ahr:131 max:149 weight:76kg shoes: Inov8 Xtalons 212 14

Another easy Scolty 5k loop 1.

Thursday Jan 25, 2018 #

11 AM

Running 33:38 [2] 5.15 km (6:32 / km) +108m 5:55 / km
ahr:129 max:142 weight:75.6kg shoes: Inov8 Xtalons 212 14

Scolty Easy run 5K 1. Nothing hard before Saturday

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