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Training Log Archive: AllyBeaven

In the 7 days ending Oct 11, 2020:

	activity	#	time	miles		km		+m
	Hill walking	1	6:00:00	9.63	(37:23)	15.5	(23:14)	1250
	Running	7	5:43:00	37.1	(9:15)	59.7	(5:45)	1291
	Cycling	3	4:59:00
	Total	11	16:42:00	46.73		75.2		2541
averages - sleep:7.4

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Sunday Oct 11, 2020 #

10 AM

Hill walking 6:00:00 [1] 15.5 km (23:14 / km) +1250m 16:33 / km
slept:7.5 shoes: Inov-8 x-talon 255

2 Glenfinnan Munros with Karen, plodding around. Legs a little stuff, left hip pretty sore when we got off the bikes back at the car.

Saturday Oct 10, 2020 #

11 AM

Running (Moderate) 1:30:00 [2] 19.2 km (4:41 / km) +254m 4:24 / km
slept:7.5 shoes: Inov-8 x-talon 255

Anagach and round to the Dava Way. Legs tiring a little in the last half hour or so, quads and hip flexiors maybe a bit creaky. No fuelling.

Friday Oct 9, 2020 #

8 AM

Running (Easy) 33:00 [1] 5.5 km (6:00 / km) +107m 5:28 / km
slept:7.5 shoes: Altra Superior (blue)

Easy fire road loop from Inshriach. Ran with Duncan for a k or so.

11 AM

Cycling 1:11:00 [1]

Ride from Inshriach to Grantown.

4 PM

Note

S&C
Bulgarian Split Squats 2x 12 15kg
Band Walks 2x ...
Reverse Plank with Leg Lifts 2x 5-10-5 each side
Push Ups 2x 30
Single Leg Hamstring Curls 2x 12
Calf Raises 2x 22
Mountain Climbers 2x 30
Single leg Box Squat 2x 15
Straight Leg bridge 2x 20
Clam shells 2x 20 blue band
Calf hops x3 ...
Pull ups 2x 8

Thursday Oct 8, 2020 #

12 PM

Running (Fundamental Hill Circuit) 52:00 [3] 7.8 km (6:40 / km) +400m 5:18 / km
slept:7.5 shoes: Altra Superior (blue)

2x FHC On the Burma road. Left lower leg felt slightly niggly warming up but didn't bother me on the actual circuit or afterwards.

All good really. The usual squat jump quad burn and lunge boredom. Might sub in something else there. Each circuit 6'30" which is less than I remembered it being but I don't think I was leaving anything out.

40' easy cycling.

5 PM

Cycling 1:18:00 [1]

Commute.

Wednesday Oct 7, 2020 #

8 AM

Running (Easy) 39:00 [1] 6.7 km (5:49 / km) +90m 5:27 / km
slept:7.5 shoes: Altra Lone Peak 4 yellow

Morning Anagach cruise. A few tender spots, s&c rather than hill reps related I think, running wise legs felt decent.

4 PM

Cycling 2:30:00 [1]

Easy cycling to Inshriach then the lodge commute.

Tuesday Oct 6, 2020 #

9 AM

Running (Short hill reps) 1:00:00 [5] 9.1 km (6:36 / km) +237m 5:50 / km
slept:7.5 shoes: Inov-8 x-talon 255

4x 60" with 3' recovery, 4x 30" with 2'30" recovery.

Back on the viewpoint hill. First couple felt grim. Definitely feel justified in having 2 easy days before these in the training plan. Maybe need to slice my toast a little thinner before these sessions too. Maybe a second or two off the pace from the last time I ran here but it's hard to tell. 30s are definitely less god awful than the 60s.

Knotty bit in the left calf was there, most noticeable on the downhills. Right hamstring thing a bit funny afterwards but no bother during. A little tired on the jog home but legs felt fairly springy.

5 PM

Note

S&C
Single Leg Arabesque 2x 15kg
Push Ups 2x 25 no ball
Calf Raises 2x 20
Mountain Climbers 2x 30
Straight Leg bridge 2x 20
Goblet squats 2x 20 15kg
Fire hydrants 2x 20 blue band
Calf hops x3 ...
Pull ups 2x 8

Ankle circles and jazz

Monday Oct 5, 2020 #

8 AM

Running (Easy) 35:00 [1] 5.7 km (6:08 / km) +68m 5:48 / km
slept:7.0 shoes: Altra Timp

Eeeaaasy morning plod around the woods trying to work out some of the stiffness.

5 PM

Running (Easy) 34:00 [1] 5.7 km (5:58 / km) +135m 5:20 / km
shoes: Inov-8 x-talon 255

Hillier evening run on the trails by the railway line. Left calf grizzly early on but overall a lot looser than this morning.

Leg swings afterwards.

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