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Training Log Archive: AllyBeaven

In the 7 days ending Feb 7:

activity # timemileskm+m
  Running7 10:40:00 69.41(9:13) 111.7(5:44) 1934
  Total7 10:40:00 69.41(9:13) 111.7(5:44) 1934
averages - sleep:7.3

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Sunday Feb 7 #

11 AM

Running (Specific Endurance) 2:56:00 [2] 30.2 km (5:50 / km) +552m 5:20 / km
slept:7.0 shoes: Altra Lone Peak 4 yellow

Glenbeg, postholing over the top, bothy, all of 30 metres postholing past the gate before getting sick of it and turning back, viewpoint, up the Dava a bit, farm tracks to the river and Anagach.

Kind of alright I suppose. Working a bit, fuelled by the rage of my headphones dying. Not cranking hard but just a little harder than easy. Legs getting pretty tired the last hour, quads in particular. Eating from 1:10, 92gr/hr of drink and dates.

Left foot getting sore at the end despite the addition of a Superior removable rockplate. Possibly a snapped off stud stuck in there, I'll go digging. Maybe need some new easy day cushion to give it a break and prevent it getting bad again.

Saturday Feb 6 #

11 AM

Running (Easy + SVs) 1:11:00 [1] 13.1 km (5:25 / km) +102m 5:13 / km
slept:7.5 shoes: Altra Lone Peak 4 yellow

Anagach and the river. Legs slightly tired but mostly fine. Left hamstring maybe slightly funny.

8 speed variations, none too skittery, none too smooth. Ankles feeling a bit tight after the run, I think from trying to run a little quicker on shit ground the last couple of days.
5 PM

Note

S&C
Bulgarian Split Squats 2x 6 30kg
Band Walks 2x ...
Single Leg Arabesque 2x 15kg
Side Plank Knee to Chest 2x 12
Dead bug 2x 60"
Push Ups 2x 20 10kg
Single Leg Hamstring Curls 2x 12
Calf Raises 2x 15 10kg
Mountain Climbers 2x 30
Front squats 2x 12 20kg bag, fucking awkward
Fire hydrants 2x 25 blue band
Calf hops x3 60,30
Pull ups 2x 8 5kg

Ankle circles and jazz

Friday Feb 5 #

11 AM

Running (Easy + Mod.) 1:58:00 [2] 21.9 km (5:23 / km) +195m 5:10 / km
slept:7.0 shoes: Inov-8 x-talon 255

From Dalfaber out and round Loch an Eilein and up to the Lairig Ghru path. Easy with 10, 5, 10, 5 minute increases with 5 minutes easy in between from 50 minutes. Intended to do 3x10 but got a little confused halfway thought the second because I'm a bampot.

All ok really. Trails a mix of ice and slushy snow so the pick ups were about effort rather than pace. Even then, frustration and drifting concentration may have become factors. 2 gels and a half a flask of water. Running back through Aviemore on the road to the car was a chore.

Thursday Feb 4 #

12 PM

Running (Easy) 1:36:00 [1] 16.0 km (6:00 / km) +301m 5:29 / km
slept:7.0 shoes: Altra Lone Peak 4 yellow

Up past the railway line, postholing through the fields, viewpoint, Anagach with podcasts. Legs a bit sore but moving well enough. A bit tired and hungry towards the end.

Wednesday Feb 3 #

9 AM

Running (Easy) 40:00 [1] 6.6 km (6:04 / km) +74m 5:44 / km
slept:7.0 shoes: Altra Lone Peak 4 yellow

Got up, fannied around, had a coffee, hummed and hawed, went running. Hero.

Dusting of new snow overnight, more coming down as I squinted my way through the woods. Actually really lovely. Legs felt fine. There's work in them from yesterday but nothing niggly and moving fine. Did a wee bit of stretching when I got in.
4 PM

Running (Easy) 58:00 [1] 9.5 km (6:06 / km) +216m 5:29 / km
shoes: Altra Lone Peak 4 yellow

Chasing daylight round Glenbeg. Did 6 hill strides on some landy compacted snow, felt zippy enough.

Tuesday Feb 2 #

10 AM

Running (Hill reps) 1:21:00 [4] 14.4 km (5:38 / km) +494m 4:48 / km
slept:8.0 shoes: Inov-8 x-talon 255

Second night in a row getting up to pee and taking ages to get back to sleep. Good thing I don't have a job to get up for.

Same session as last week, zigzags x8. Thought I was being conservative first rep but it was 2:15 vs. 2:26 for the second. Overall reps were a few seconds faster than last week, which is nice. Final one 2:17 despite dog dodging. Runs down a second or two longer than last week.

Low left leg a bit grizzly on the warm up but during the session it was fine. Low left back a bit funny on the last jog down, left foot maybe a little sore from all the tarmac time in talons.

Good overall, fairly pleased with how these sessions are going. Might add a rep next week.
5 PM

Note

S&C
Dead bugs 2x 55"
Side plank knee to chest 2x 12
Calf hops 3x 60,30
Pull ups 2x 8 5kg
Press ups 2x 30 5kg
Box drills 2x 50"

Muscular Endurance #3 - 5kg weight
Step ups 6x 10 per leg w/ 50" rest
90"
Front lunge 6x 10 per side w/ 40" rest
90"
Split jump squat 6x 20 w/ 50" rest
90"
Jump squats 6x 10 w/ 60" rest

Not as bad as I'd thought it might be. Did the whole thing with shoes on to protect my toes. Split jump squats weren't overly poppy but grinding through ok. Though my right inner thigh/hamstring was going to go to shit on the split squats but they were actually decent. Might be a little skill acquisition at work there.

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