Friday May 9 |
 | Cycling 37:31 [2] | |
| ahr:108 max:137 (rest day) |
| Cycle into work and back - was really tired despite a good 8 hours sleep this morning and cycled to work, but my cells weren't ready, so cycled home again intending on doing yesterday's long run but feel dreadful - sore head, tired. Going to go to bed with a book instead. Rubbish. And I'll have to be int he lab all day tomorrow. Even more rubbish. |
Thursday May 8 |
| Cycling 13:09 [2] | |
| ahr:109 max:147 |
| Cycle into work, feeling rubbish and stressed after a busy week of things going really really badly. |
Wednesday May 7 |
| Strength 55:11 [3] | |
| ahr:117 max:155 |
| Strength session - new completely super tailor made plan from Steve to slot perfectly into the marathon training. Again it hurt lots after three weeks off - I keep forgetting not to do that!
Back squat 50kg 4 x 5
Lunge with OH Press 20kg 4 x 5
Bent over row 40kg 4 x 5
BB Roll outs 3 x 10
One handed land mines 12kg 3 x 10 - felt fine at the time, but mucho pain on Thursday!
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| Cycling 14:26 [2] | |
| ahr:121 max:151 |
| Cycle into work. |
Tuesday May 6 |
| Warm up & strides 12:18 [2] 1.0 mi (12:18 / mi) | |
| ahr:143 max:166 shoes: Saucony Cohesion |
| Warm up and strides in a sunny morning in the Meadows. Saw Gavin Glove (before 9am! :o) and said hi. |
| Intervals 13:03 [5] 2.0 mi (6:31 / mi) | |
| ahr:187 max:190 shoes: Saucony Cohesion |
| 2 miles at 6.37 pace - just under again. Legs pretty stiff, looking forward to tomorrow's rest - think I'll have a spin down to Cramond.
6.28, 6.35
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| Recovery 14:15 [3] 1.5 mi (9:29 / mi) | |
| ahr:155 max:187 shoes: Saucony Cohesion |
| 800m jog between reps and the jog home - would have liked longer but have a silly meeting to get to. |
Monday May 5 |
| Cycling 14:21 [2] | |
| ahr:125 max:147 slept:8.0 |
| Think that must have been a record time into work! Think the lights must work differently on a Bank Holiday. |
| Cycling 23:16 [2] | |
| ahr:111 max:142 |
| Cycle home, not so light lucky this time, quads tired up the hills. |
| Running 48:08 [3] 6.0 mi (8:01 / mi) | |
| ahr:162 max:180 shoes: Saucony Cohesion |
| Slightly too fast easy run - supposed to be at 8.26/mile but generally hit around the 8 min mark. Beautifully sunny day - took a route that went down to Blackford, through the Hermitage, round Blackford Hill then up to Marchmont and finished in the Meadows which was rammed with pasty Brits with their tops off. Why did I have to work today? Oh that's right, because you're PhD is progressing absolutely miserably. Ooops.
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| C • PhDs 8 |
| Stretching 10:00 [0] | |
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| Enjoying some sun in the Meadows whilst having a good stretch - quads especially feeling a little sore after yesterday. |
Sunday May 4 |
| Warm up & strides 15:00 [2] | |
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| Jogging about and strides before the Great Edinburgh Run. |
| Tempo run race 42:21 [5] 10 km (4:14 / km) vdot: 48.6 | |
| ahr:189 max:197 shoes: Saucony Cohesion |
| I guess I'm quite pleased today. I took my flatmate Jen's entry for this run at the last minute, after I decided I needed to know how fast I could run anything measured on a road before setting my marathon training. As a result I started a bit further back than I should have done (in the third wave of runners), and was constantly moving through the field the whole way. I lost a few seconds due to dodging people but actually not many at all - I guess there are arguments I could have run faster if others were, but looking at the results and stuff I actually did alright. It was a very hilly 10km, but aside from the hugest hill I was generally pretty consistent with my times per km. 10 mins down on Benita Johnson, (who's you know, not bad), and I think about 8th lady from the mass start looking at the results (there were 11 elite women off before, one of whom was Harie Fiona and I just pipped her). And more to the point, I actually enjoyed myself, apart from about halfway up Holyrood where I almost actually died. Ace. Times per km were about:
3.55, 4.09, 3.59, 4.02, 4.15, 5.23 (Holyrood, stopped watch a bit late too), 8.13 (missed the 7km sign completely), 4.26, 4.00. |
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| C • well done, that's a good ti... 4 |
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| Tried to jog a warm down but didn't really manage, so wandered around the shops with Rob for an hour instead which I guess is almost as good.
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| Note | |
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| Spent an evening majorly geeking and producing a nice spread sheet for the marathon build up. It looks terrifying. Eep! I guess that's the whole idea of a build up though!
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| C • Paul Tergat used to put in ... 4 |
Saturday May 3 |
| Running 20:36 [3] | |
| shoes: Saucony Cohesion |
| In the middle of a fun day out with Rob and Tom, went for what was supposed to be a cruise around the loch above the Grey Mare's Tail to loosen up the legs for tomorrow. What it actually was was a peat filled mud fest, which was a lot of slippy fun, but not much good as a leg loosener. I returned to the boys sitting on their rock looking like some kind of peat monster. Fun! |