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Training Log Archive: Ginie

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Mixed trail road running2 1:12:40 10.09(7:12) 16.23(4:29) 177
  Trail running2 1:00:03 8.28(7:15) 13.33(4:30) 131
  Road running2 58:02 7.49(7:45) 12.05(4:49) 113
  Strength and conditioning1 30:00
  Running on grass1 19:02 2.08(9:09) 3.35(5:41) 26
  Total7 3:59:47 27.94 44.96 447
  [1-5]6 3:29:47

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Sunday Dec 10, 2017 #

10 AM

Trail running 35:05 [2] 6.95 km (5:03 / km) +67m 4:49 / km
ahr:157 max:189

Great new loop along the deeside line down to tesco and back on the trail in between the houses. Nice and easy, being careful on the icy patches.
Shins and calf tired from yesterday's race, but nothing too painful while running.

Saturday Dec 9, 2017 #

12 PM

Running on grass warm up/down 10:48 [2] 1.91 km (5:40 / km) +12m 5:29 / km
ahr:168 max:185

Did a few more strides and easy jogging after to stay warm before the race.

Trail running race 24:58 [5] 6.38 km (3:55 / km) +64m 3:44 / km
ahr:192 max:209

East district XC champs Livingston - 17th - Team Silver!

Walked the course beforehand and it was rock solid - completely frozen with some icy patches in places! A fair bit of the course is made of trails so I went for trail shoes instead of spikes. I maybe lacked grip at times but I think my feet thanked me for that decision!

This time I thought I'll be reasonable and pace myself at the start, so I went out hard but not sprinting to keep that lactic acid under control. Unlike the previous XC races I managed to get in the zone and race properly without dying after 2k. Caught up with Claire at the start of the second loop - she did not look, or sound, well - I could tell something was wrong with her breathing. I encouraged her and then kept on going. Once I got near the finish I tried to pick up the pace - I wasn't going to let anyone get me on a sprint finish like last year!! Close to being sick from that but all worth it!

Calf felt completely fine - so did everything else!

Running on grass warm up/down 8:14 [2] 1.44 km (5:43 / km) +14m 5:28 / km
ahr:184 max:200

Too tired and cold to do much more cool down!

Thursday Dec 7, 2017 #

11 AM

Mixed trail road running 34:01 intensity: (24:01 @2) + (10:00 @4) 7.74 km (4:24 / km) +90m 4:09 / km
ahr:129 max:150

20min easy + 10min tempo
Calf was feeling very tight yesterday afternoon but it wasn't bad today - it just feels a bit tight and tired but it's not painful at all. I wore compression socks today to give a bit of extra support and I think that helped a bit - shame it's not acceptable as part of the XC dressing code! Would have worn them on Saturday too otherwise.
Also, left foot has been slightly sore/tight since the Balgownie XC (feels similar to the way it was early July) so will need to use the spiky ball a bit more to loosen it off before running.
All that said, I felt good overall and the legs were turning over nicely during the tempo - which I have to say if I want to be completely honest - was downhill assisted hehe!

Wednesday Dec 6, 2017 #

11 AM

Road running 28:00 [2] 5.9 km (4:45 / km) +60m 4:31 / km
ahr:149 max:164

Nice and easy - hope they've got the same wind down in livingston just now and it's drying the XC course nicely for the weekend! Calf muscle a lot looser than yesterday so that's on a good trend now.
6 PM

Strength and conditioning 30:00 [0]

Short yoga workout at the Metro Ladies evening.

Tuesday Dec 5, 2017 #

11 AM

Mixed trail road running 38:39 intensity: (26:39 @2) + (12:00 @5) 8.5 km (4:33 / km) +87m 4:20 / km
ahr:134 max:158

1/2/3/3/2/1min pyramid efforts with 1min recovery in between.
I did the session along my usual hazlehead loop. Felt a bit heavy legged to start with but got into a rythm after the first two effort and was pleased with how I ran. Looking at the pace for each effort afterwards it looks a bit slower than I had imagined but that's ok. Right calf muscle still a little tight when running easy but no problems during the efforts.

Monday Dec 4, 2017 #

7 PM

Road running 30:02 [2] 6.15 km (4:53 / km) +53m 4:41 / km
ahr:138 max:173

Easy out and back on the pavement - hungryyyy! Calf muscles a little stiff to start with but felt better on the way back.

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