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Training Log Archive: Nobs

In the 7 days ending Feb 14:

activity # timemileskm+m
  Running 7 7:49:16 62.14(7:33) 100.0(4:42) 1084
  Total7 7:49:16 62.14(7:33) 100.0(4:42) 1084

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MoTuWeThFrSaSu

Sunday Feb 14 #

11 AM

Running 1:48:38 [2] 21.2 km (5:07 / km) +236m 4:51 / km
shoes: Saucon Triumph ISO 5 - women’s

Flat pentlands with Ro for the first 14km. Then did a couple of laps of the reservoir to finish things off. Felt fairly solid but wind and snow combo was fairly unpleasant. Got various foot niggles probably due to snow running all week so taking a down week next week. Put together a solid 5 week block so quite happy. Might treat next week as a bit of a taper for an 8k TT next Saturday.

Saturday Feb 13 #

11 AM

Running 16:01 [2] 3.38 km (4:44 / km)
shoes: Saucon Triumph ISO 5 - women’s

Up.

Running 39:03 [4] 9.84 km (3:58 / km) +150m 3:41 / km
shoes: Adidas Boston 8

Tunnel sesh: 10x518m/full length uphill (~2:30’ jog down)

Fairly grindy session, gradually gets steeper the further into the rep you get. Distance accurate as Declan Gall had measured it with a wheel. Started too hard and felt a bit pooped by half way. Took the foot off the gas a little just to make it to the end. Lacked the motivation to pick it up on the last rep. Still, solid work, just would have been nice if splits were other way round. Kept the jog down fairly honest so that the session didn’t take all day.

Splits: 88,92,91,91,93,94,95,94,95,94 (av. ~92/93)

Running 20:13 [2] 3.85 km (5:15 / km) +22m 5:06 / km
shoes: Saucon Triumph ISO 5 - women’s

Down.

Friday Feb 12 #

11 AM

Running 38:42 [2] 8.01 km (4:50 / km) +127m 4:29 / km
shoes: Saucon Triumph ISO 5 - women’s

Easy seat lap with Max. Top road has been cleared of snow so that was nice. Felt average so kept things chill.

Thursday Feb 11 #

9 AM

Running 49:10 [2] 10.0 km (4:55 / km) +157m 4:34 / km
shoes: Saucon Triumph ISO 5 - women’s

Blackford and Hermitage with Max. Snow had hardened up so wasn’t as much of a grind. Lovely sunny morning although -9 meant you wouldn’t have been long getting frost bit.
4 PM

Running 41:13 [2] 8.85 km (4:39 / km) +61m 4:30 / km
shoes: Saucon Triumph ISO 5 - women’s

Big lap - little lap with the flat. Decent enough feels but cba with strides. Too many people out but was a splendid evening tbf.

Wednesday Feb 10 #

9 AM

Running 1:23:08 [2] 17.05 km (4:53 / km) +154m 4:40 / km
shoes: Saucon Triumph ISO 5 - women’s

Mid-week medium-long Porty loop with Max. Few inches of snow cover the whole way. Started to bite a bit near the end. This is going to be a tough week of milage.

Tuesday Feb 9 #

12 PM

Running 15:19 [2] 3.02 km (5:04 / km) +37m 4:47 / km
shoes: Saucon Triumph ISO 5 - women’s

Up.

Running 40:00 [4] 11.4 km (3:31 / km) +110m 3:21 / km
shoes: Nike zoom fly 3

40’ Threshold: 2x[8’(2’float), 2x4’(1’ float)]

White out today so had to do this in the innocent railway tunnel. 517m long according to google and ran pretty much the full length so rounded it down to 500m. Did 11 out and backs plus about 400m, so that’s how I’ve derived my distance (could be a bit out). Anyway pace didn’t matter as lots of dead turns and about 10m climb every km. surprisingly good fun though and felt I got the effort level spot on. Working harder on the ups, then relaxed and allowed the legs to turn over on the downs. Feel like overall the session wasn’t compromised at all.

Running 17:49 [2] 3.4 km (5:14 / km) +30m 5:01 / km
shoes: Saucon Triumph ISO 5 - women’s

Down.

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