Friday Jul 11 |
 | Cycling 30:00 [2] | |
| ahr:111 max:144 (rest day) shoes: Blue Saucony Grid |
| Cycling about town. Felt tired and hayfevery today, and bailed work as my cells were being retarded. Luckily I bumped into Mhairi, who saved me from an even more serious shopping spree, and we went to the Vanity Fair photo exhibition and discovered that Aldous Huxley was a scary looking man. Then we had a lovely lunch and gossip, and I felt much better, but still decided against the running. By the evening I had a really weird pull in my back, had a bath and it didn't ease, iced it then went to bed. |
Thursday Jul 10 |
| Strength 40:12 [3] | |
| ahr:114 max:157 shoes: Blue Saucony Grid |
| Took me so long to get out of the house this morning sitting in my kitchen looking at January outside that I had to squeeze up my weights session, so missed out the olympic warm up and did a warm up set of the squats. Less rest, so did a little less weight:
Squats 60kg 4 x 5
Lunge with OH Press 20kg 4 x 8
CGSLDL 40kg 4 x 5
BB Roll outs 3 x 10
Single arm land mines 15kg 3 x 10
There was a guy in there masquerading as a personal trainer (his demonstration dips were the worst things I've ever seen, so he clearly wasn't) and the poor guy he was "teaching" looked like he was about to have a heart attack and kept falling off the dip bars with the PT guy just going "You have a problem, and it's your BRAIN!" I nearly said something but he kept looking at me like "What are you looking at" so I got scared. I hope the man doesn't die or anything, or I'll feel a bit guilty. |
| Recovery 29:53 [3]3.26 mi (9:10 / mi) | |
| ahr:153 max:163 shoes: Blue Saucony Grid |
| Ran into work with a bag to force myself to run today. It worked, but I was so depressed by the weather by the time I arrived. |
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| C • cycling 2 |
| Note | |
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| At the weekend, I would like to do this run:
http://www.mapmyrun.com/route/gb/perth/130932535
But as that link doesn't work because map my run is a total pain right now, I need to get to Kenmore. It seems the buses will take about three hours from Pitlochry! Can anyone think of a better alternative?
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Wednesday Jul 9 |
| Cycling 18:18 [2] | |
| ahr:118 max:151 shoes: Blue Saucony Grid |
| Cycle into work. |
| Warm up & strides 16:00 [3]1.5 mi (10:40 / mi) | |
| ahr:148 max:168 shoes: Blue Saucony Grid |
| Jogging warm up and the first really good strides in ages - felt much more up for it after that. |
| Intervals 39:19 [5]6.0 mi (6:32 / mi) | |
| ahr:186 max:195 shoes: Blue Saucony Grid |
| 6 x 1 mile intervals. Not on the flat Meadows track but on the cycle path by the Western - first three slightly downhill and last three slightly uphill. Looking at my times I think I'm pretty strong uphill but that maybe I'm not opening up my stride enough to maximise the downs - these times are really slow. Was feeling tight from the weekend and opened up during the session but definitely something to think about.
Times: 6.28, 6.10, 6.21, 6.44, 6.48, 6.48
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| Recovery 22:35 [3]1.3 mi (17:22 / mi) | |
| ahr:161 shoes: Blue Saucony Grid |
| Rest periods between intervals (2 mins, 4 mins in the middle after rep three) and the jog home. |
| Stretching 5:00 [0] | |
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| Quick rubbish stretch then had to get back to experimenting. |
| Cycling 40:39 [3] | |
| ahr:135 max:162 shoes: Blue Saucony Grid |
| Aww man...had arranged to meet Scotia at Hillend to be taken to help out at this hill race, and had to get from the Western to there on a mountain bike with flattish types in 40 minutes. I timed it perfectly, but that hill from Morningside to the ringroad is something I never ever want to have to do again after 6 mile intervals! |
| Cycling 22:57 [2] | |
| shoes: Blue Saucony Grid |
| And back from Hillend, much easier this way but a couple of silly hills none the less to make my legs go ouch. Managed to beat Nixon back, but he was probably poncing about with his Chelsea buns. |
Tuesday Jul 8 |
| Cycling 38:35 [2] | |
| ahr:120 max:151 (rest day) shoes: Blue Saucony Grid |
| Cycle to work and back - decided to delay intervals for a day as still whacked from Sunday, and want to make a good job of them. Kitch says if I'm struggling with motivation it's the key sessions to focus on that are going to get me longer and faster - the long run, the intervals, and some tempo work. The plodding between can go if needs be, or I can cross train etc instead. Bashing the roads can get really boring. |
Monday Jul 7 |
| Cycling 20:36 [2] | |
| ahr:136 max:165 shoes: Blue Saucony Grid |
| Cycle back up from Salamander Street to the gym after dropping off the transit van (I am the best girlfriend ever, officially). Knees a bit crunchy at the start, but loosened up nicely and even managed the hideous final climb to the Pleasance pretty easily. |
| Circuits 25:43 [2] | |
| ahr:108 max:151 shoes: Blue Saucony Grid |
| Mini circuit - used 6kg for wobble pad core circuit, 45 deg power presses, runners arms and then bent over lat raise. Top half still very sore from lugging things around so rather than attempt some embarrassing pull ups I did 3 x 10 on the hip flexor stands and called it a day. |
| Cycling 17:35 [2] | |
| ahr:122 max:154 shoes: Blue Saucony Grid |
| Cycling from the gym to work via HSBC to pay in large cheque from Rob of Jeff's money. And got to the lab by half 9 - go me! |
| Recovery 25:53 [2]3.0 mi (8:38 / mi) | |
| ahr:158 max:178 shoes: Blue Saucony Grid |
| Nice short recovery session - don't know whether it was the decreased speed yesterday, the longer walk out to the bus stop, or the loosen up cycle beforehand, but today felt loads better than any of my other post long run recovery sessions. Running almost normally, legs stiff but no pain. Cool! |
| Cycling 23:25 [2] | |
| ahr:123 max:151 shoes: Blue Saucony Grid |
| Cycle home. |
Sunday Jul 6 |
| Long run 2:28:04 [4]17.3 mi (8:33 / mi) | |
| ahr:176 max:186 shoes: Blue Saucony Grid |
| What a miserable day! Set out to do 18 miles, but was prevented at the end by the paths around being uber steep mud fests. Until then run was going really well, much tougher route than the canal with gradual incline for 5 miles from mile 11-16 - really hard work! Hamstrings tightening by the end, and legs stiff at the start from the lumping stuff around yesterday. Good session to kick myself back into motivation! Rob is away for a fortnight so I'm going to get everything back on track! |
Saturday Jul 5 |
| Tempo run 23:41 [4]3.49 mi (6:47 / mi) | |
| ahr:176 max:194 shoes: Blue Saucony Grid |
| Down to Leith to pick up the removal van - Rob cycled and I ran and tried to keep up. Good way to get me back in, a lot of downhill but a couple of tough climbs too. A few stops for road crossings - should have been a bit quicker! |
| Strength 30:18 [3] | |
| ahr:148 max:178 shoes: Blue Saucony Grid |
| Attack point police time! Moving in Edinburgh is not easy, and Rob's flat was top floor. This was loading the van - half an hour of walking down three flights of stairs carrying really heavy boxes, then sprinting back up again to pick up the next one. Heart rate stayed remarkably high! So this was the way down. |
| Strength 22:52 [3] | |
| ahr:149 max:171 shoes: Blue Saucony Grid |
| And back up three more flights of stairs to the new flat. Actually easier than down as less control, but we only had half an hour on the parking ticket so it was a bit of a sprint. The pain in my legs all evening makes me feel somewhat justified! |