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Training Log Archive: Ginie

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  Trail running3 1:45:19 13.11(8:02) 21.1(5:00) 256
  Running on grass1 42:08 5.67(7:26) 9.12(4:37) 135
  Road running1 39:04 5.29(7:23) 8.51(4:35) 85
  Strength and conditioning2 35:00
  Mixed trail road running1 28:13 3.86(7:18) 6.22(4:32) 152
  Total8 4:09:44 27.93 44.94 628
  [1-5]6 3:34:44

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Sunday Dec 3, 2017 #

11 AM

Running on grass warm up/down 8:42 [2] 1.74 km (5:00 / km) +25m 4:40 / km
ahr:140 max:146

Running on grass race 17:15 [5] 4.27 km (4:02 / km) +62m 3:46 / km
ahr:151 max:179

Balgownie XC short race.

Decided to hang on to the Stonehaven girl as long as possible - which was problably about 1km haha and then it was about surviving the rest! The legs turned solid after a mile and I was seriously wondering if I'd make it to the finish! I did but the pace dropped a fair bit.
Despite quickly dying in the second lap, I felt like I got a better race in the legs than last week, as I was actually pushing to the pain threshold rather than battling to stay on my feet.

Running on grass warm up/down 16:11 [2] 3.11 km (5:12 / km) +48m 4:50 / km
ahr:169 max:196

Saturday Dec 2, 2017 #

11 AM

Trail running 38:27 [2] 7.74 km (4:58 / km) +102m 4:40 / km
ahr:158 max:196

25min easy + strides
Loop with Robbie by the dee then coming back to the Scolty car park, finishing with relaxed effort strides. Calf still a little stiff but nothing too bad, apart from that felt pretty good! Very nice route and very nice morning for a run - bit warmer than the previous days!

Thursday Nov 30, 2017 #

4 PM

Trail running 32:13 intensity: (22:13 @2) + (10:00 @3) 6.35 km (5:04 / km) +88m 4:45 / km
ahr:129 max:149

15min + 10min trying + cool down
Loop on the nearby woods trails, pretty slow going between the fresh and the melted snow. When it came to the effort, I tried but I wasn't getting anywhere because I was sinking and/or sliding depending on how melted the snow was. So from roughly 5:30 pace in the easy run beforehand I got down to 4:35 pace during the effort - I just couldn't go any faster without feeling like I was risking to fall at each stride. Oh well! Right calf a little tight to start with but ok later on in the run.

Wednesday Nov 29, 2017 #

12 PM

Mixed trail road running 28:13 [3] 6.22 km (4:32 / km) +152m 4:03 / km
ahr:147 max:190

I was so pleased to find out the office I am in for that work training had changing/shower facilities... but what I only found out after my run today is that, unlike at Conoco, they don't provide towels! (I know, maybe being used to be treated a bit too well) So had to use a spare (but at least dry and clean!) buff I had in my bag... saved!
Anyway, ran from the office to Countesswells doing a loop around 'kingshill'.
A bit rushed for time so pushed the pace a little on the run - made it more of a moderate effort run than easy I'd say. Legs stlightly stiff but overall feeling pretty good after last night's session.
9 PM

Strength and conditioning 20:00 [0]

Glutes exercises + few minutes of balance board

Tuesday Nov 28, 2017 #

5 PM

Road running 39:04 intensity: (27:04 @2) + (12:00 @5) 8.51 km (4:35 / km) +85m 4:22 / km
ahr:120 max:131

Pyramid session 1/2/3/3/2/1 with 1min recovery.
Initally I wanted to do the session on grass somewhere but with the amount of rain in the last days the park down the road must be a mud bath and I wanted to get the legs on going on those reps so opted for the road in the end - a loop around hill of Banchory going from the roundabout near the Academy down to the main road and around Tesco.
Pace varied as some reps were (a lot) downhill, some flat and some uphill but overall the legs worked well and were turning over nicely - got the lungs working too. Pleased with how the session went!

Monday Nov 27, 2017 #

5 PM

Trail running 34:39 [2] 7.01 km (4:57 / km) +66m 4:43 / km
ahr:126 max:147

Easy run with Robbie from Tesco on the Crathes trails and back on the deeside line. Quads a bit tight after a long day sitting but actually not bad while running, legs have recovered well from Saturday.
8 PM

Strength and conditioning 15:00 [0]

Glutes exercises

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