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Training Log Archive: Pablova

In the 7 days ending Jan 20:

activity # timemileskm+m
  Running (road+path)4 3:24:41 28.6(7:09) 46.02(4:27) 231
  Running (mostly off-road)3 2:50:21 24.83(6:52) 39.97(4:16) 335
  Running (road)1 29:39 3.89(7:37) 6.27(4:44) 51
  Total7 6:44:41 57.33(7:04) 92.26(4:23) 616

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SuMoTuWeThFrSa

Saturday Jan 20 #

1 PM

Running (mostly off-road) warm up/down 24:40 [2] 4.93 km (5:00 / km) +55m 4:44 / km

Running (mostly off-road) race 29:17 [5] 8.28 km (3:32 / km) +124m 3:18 / km

East League XC

Running (mostly off-road) warm up/down 12:29 [1] 2.21 km (5:39 / km) +26m 5:20 / km

5 PM

Running (road) (Easy) 29:39 [2] 6.27 km (4:44 / km) +51m 4:33 / km

Back to my bike at Peffermill after dropping the minibus off at Seafield. Ice all over the place so was sketchy at points, but got back ok. Legs felt ok, just a bit stiff in places.

Friday Jan 19 #

7 AM

Running (mostly off-road) (Easy) 54:49 [2] 12.16 km (4:30 / km) +123m 4:18 / km

Felt ok, legs not as spritely as I'd like. Threw in some strides at the end and was better for them.

Thursday Jan 18 #

7 AM

Running (road+path) (Easy) 30:51 [2] 6.61 km (4:40 / km) +50m 4:30 / km

Pre-brekky loop with 5 strides integrated at the end. Legs felt a bit dead after yesterday, but perked up after a few strides. Cold morning.

Wednesday Jan 17 #

10 AM

Running (road+path) warm up/down 20:01 [2] 4.64 km (4:19 / km) +28m 4:11 / km

Usual warm-up loop. Felt ok, unsure where to do session with everywhere either slippy snow or slippy ice.

Running (mostly off-road) intervals 32:41 [4] 8.79 km (3:43 / km) +2m 3:43 / km

4x(800m(90"),400(60"),200(60"))

On the Meadows - tried to do most of the session on the grass, but was quite slippy with the loose snow on top of wet mud. Quite a strong headwind down one side, so after the first couple of sets I ended up just running on the concrete down that side.

The concrete running ended up being most of the 800m and 200m reps against the wind, then the 400m reps were down the other side off-path. Overall a good session, progressing slightly as the session went on, and legs feeling progressively better too. Sore stitch near the start of the session, then mostly faded.

Running (mostly off-road) warm up/down 16:25 [2] 3.61 km (4:33 / km) +6m 4:31 / km

Tuesday Jan 16 #

5 PM

Running (road+path) (Easy) 58:40 [2] 12.06 km (4:52 / km) +42m 4:47 / km

WoL loop with Ewan - pretty cold evening and the whole route we were either running on a thin layer of snow or a thin layer of ice/slushy snow, so it felt a bit straining towards the end. Felt decent for most of the run, stitch only there slightly.

Running (road+path) (Hill Sprints) 9:03 [3] 1.75 km (5:11 / km)

5x15" hill sprints + WD

Sprints up the gradual slope on Bruntsfield Links. Too slippy on the concrete so did them on the grass. Felt fairly strong. WD home via the shop.

Monday Jan 15 #

Note
(rest day)

Sunday Jan 14 #

8 AM

Running (road+path) (Steady ) 1:26:06 [3] 20.97 km (4:06 / km) +110m 4:00 / km

Pre-brekky WoL long run with Ewan. Fancied something different from the usual Braids etc, and didn't really want the stress of fitting in Pentlands before work. Turned into a bit of a nice progressive run. Took a few km to warm up and ease out stiff legs, but got going smoothly soon after. A couple of twinges from my left ankle and up from that a bit, think it's just from spikes etc yesterday. Lots of runners out!

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