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Training Log Archive: AllyBeaven

In the 7 days ending Apr 20:

activity # timemileskm+m
  Running5 11:29:00 57.17(12:03) 92.0(7:29) 4226
  Cycling2 4:00:00
  Total7 15:29:00 57.17 92.0 4226
averages - sleep:7.5

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Saturday Apr 20 #

Running (Specific Endurance) 4:10:00 [3] 26.8 km (9:20 / km) +1761m 7:01 / km

A few new hills by Glen Lochay. First hour up a few switchbacks then along a largely flat hydro access track up the glen before wandering off to look for the way up the hill. Some proper rufty tufty hill running in the next couple of hours (i.e. where the fuck's the track gone?) Some heather, some bog, patches of snow. Felt fine throughout, a little hot on the way back along the road to finish.

Eating was fine, poles were fine, didn't get sunburnt. All good.

Friday Apr 19 #

Running (Uphill threshold) 1:43:00 [3] 18.0 km (5:43 / km) +800m 4:41 / km

(I'll fix this so the effort graphs are right later. Can't be arsed on my phone.)

Cycled 20' into Aviemore. 28' running to the Burma Road with a little stretching, some surges and a pee thrown in. Legs feeling stiff. No soreness, just quite creaky.

31' from the bridge at the bottom to the trig at the top. Took my time getting into a good rhythm. Two thirds on the 4x4 track then ten minutes on the peaty walkers track to the summit. All very runnable. Once I got rolling it was fine, no problems.

~45' run down and back into town. Mid right back had a knot in it on the downhill. Felt sprightly jogging back along the A9.

20' cycle home.

Thursday Apr 18 #

Running (Easy + TEs) 1:00:00 [2] 11.5 km (5:13 / km) +62m 5:05 / km

Roasting! I even wore a fucking hat to keep the sun out of my eyes.

First drills circuit had an interval when Barry ran by and stopped to chat. Good overall.

Running was grand. Felt brisk the first half, a little more than plodding. A few stretches on the forestry gate before hill sprints, which went really well. Back round the loch, mincing along. A tender spot in my left hip flexors but you have to go looking for it to find it, not bothering me any.

Gym
Side plank 3x8
Split squats 7.5 10 15
Hamstring curls 3x8
Pull ups 5 5 5 going for faster reps
Power cleans 30 35 37.5
Suitcase deadlift 35 40 42.5
Step ups 10 15 15
Abs stuff from that video
Goblet squats 25 30 30

Walking then stretching.

Wednesday Apr 17 #

Cycling (Hill reps) 2:00:00 [3]
slept:7.5

48.5k 803m

Carbon copy of last Wednesday's session. Headwind on the ski road definitely increasing through the session, coinciding with my brakes starting to rub, air going out of my tyres...

Decent overall. Working reasonably hard on the steepest bits but trying not to get carried away. Right hamstring took a bit to get going, then they evened out.

Tuesday Apr 16 #

Running (Easy + TEs) 1:00:00 [2] 11.0 km (5:27 / km) +103m 5:13 / km
slept:7.5

A bit under the weather this morning, ok by the time I got to training.

Leg swings, a few strides then TEs on the grass. Feeling more limber than last week. Getting into the hamstrings on the b skips and hamstring extensions.

Hour running round the loch. Right quad a little tweaky in the first ten minutes then easing up, not bothering me in the second half. 6 strides on the grass were fine.

Coffee break, gym session.
Step ups 5 7.5 7.5
Side plank 3x8
Split squats 7.5 10 10
Abs stuff from that video
Pull ups 5 10 10
Hamstring curls 3x8
Hang cleans 35 35 37.5
Suitcase deadlift 30 35 37.5
Goblet squat 20 25 30
Walk on the treadmill then stretching.

Monday Apr 15 #

Cycling (Easy/Moderate) 2:00:00 [3]

53.3k 414m.

Headwinds everywhere! Wrapped up warm, doing some reasonable pedalling but not killing myself. Hamstrings knew they were working a bit but all felt sensible. A little stretching and quad foam rolling when I got in.

Sunday Apr 14 #

Running (Specific Endurance) 3:36:00 [3] 24.7 km (8:45 / km) +1500m 6:42 / km

Mucking about round Creag Meaghaidh with Eoin. A bit short on time but it was fucking baltic in the wind (-16C windchill apparently) so I reckon those minutes count extra. Left the poles in the car as they'd just have been getting blown under my feet. Not sure on the vert number. Watch said 1,900, Eoin's said 1,500, Strava corrected it to 1,200.

Not much warming up, just some easy jogging up the track before getting onto the shitey path up Carn Liath. Gently undulating ridges, some rocky bits, some hard snow patches. Plenty runnable ground, a few wee bits of hiking too. Some sociable stopping and enjoying the view but also some decent running to get warm again after the sociable stopping and enjoying the view. Steep, rough descent from Sron a Ghoire before 5k out on the main track back to the carpark.

Felt pretty decent once I'd dressed up appropriately for the weather. Quads bothering me less than they were yesterday. Ate and drank a bunch, even did a little gentle stretching in the car park before driving home.

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