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Training Log Archive: JCallender

In the 31 days ending Oct 31, 2019:

activity # timemileskm+m
  Running30 29:18:29 198.45(8:52) 319.38(5:30) 2638
  Strength & Conditioning7 3:16:00
  Turbo2 2:00:00
  Total39 34:34:29 198.45 319.38 2638
averages - sleep:8.4

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Thursday Oct 31, 2019 #

6 AM

Strength & Conditioning 30:00 [3]
slept:9.0

Ball Wall Squats * 15
Runners Touch * 15
Push-Ups * 10
Swiss Ball Hamstring Curl * 15
Dead Bug Swiss Ball * 15
Single-Leg Glute Bridge * 15
Side-Plank Knee to Chest * 8
Swiss Quad-Ball Extension * 12
Russian Twist * 15
Mountain Climbers * 15
Single-Leg Squat * 10 [Managed 8 on my right knee.]
12 PM

Running warm up/down 18:24 [3] 1.96 mi (9:23 / mi)

Running 19:45 [3] 2.1 mi (9:24 / mi)
slept:9.0 shoes: White Adidas Supernova Sequenc

5*90s hill reps (3 min rest) on the front hill of the Necropolis with Ross & Ian. Lovely Autumn day, which meant the place was crawling with tourists.

Legs felt dull on the warm-up but quite fresh on the reps. I had a slight pain throughout my right foot on the 3rd-rep, but it resolved itself by the end of the session.
1 PM

Running warm up/down 13:09 [3] 1.42 mi (9:16 / mi)

Wednesday Oct 30, 2019 #

7 AM

Running 9:53 [3] 1.12 mi (8:50 / mi)
slept:8.0 shoes: Adidas Supernova ST Boost

Running 20:03 [3] 2.9 mi (6:55 / mi)
slept:8.0 shoes: Brooks N8 CX Spikes

Four laps of the big field at Bellahouston Park. Lumpy and a bit muddy. Legs felt fine.

Running warm up/down 27:01 [3] 3.35 mi (8:04 / mi)
shoes: Adidas Supernova ST Boost

Tuesday Oct 29, 2019 #

12 PM

Running 54:19 [3] 6.63 mi (8:12 / mi)
slept:8.0 shoes: Nike Zoom Span 2

A pleasant trot around Glasgow Green in the Autumnal sun. Bumped in to Ian T on the way round. Did stride-outs on the field. Legs felt fine.

Had to cut the run slightly short to avoid a Paula R situation.

Monday Oct 28, 2019 #

6 AM

Strength & Conditioning 30:00 [3]

Ball Wall Squats * 12
Runners Touch * 12
Push-Ups * 10
Swiss Ball Hamstring Curl * 15
Dead Bug Swiss Ball * 15
Single-Leg Glute Bridge * 15
Side-Plank Knee to Chest * 10
Swiss Quad-Ball Extension * 12
Russian Twist * 15
Mountain Climbers * 15
Single-Leg Squat * 8 [Managed 5 on my right knee - far less awkward on this leg, but still a bit weak.]

Legs definitely felt a bit sore after the weekend.

*For some reason the last three days workouts aren't loading up to my Garmin app so taking them directly off my watch.*
6 PM

Running warm up/down 25:13 [3] 3.07 mi (8:13 / mi)
shoes: White Adidas Supernova Sequenc

Running 20:32 [3] 3.02 mi (6:48 / mi)
slept:8.0 shoes: Brooks N8 CX Spikes

Laps of Glasgow Green in XC spikes. Felt fast and light, the shoes really do seem to make a difference. Perhaps a bit awkward at first but no pain.
7 PM

Running warm up/down 10:37 [3] 1.21 mi (8:47 / mi)
shoes: White Adidas Supernova Sequenc

Sunday Oct 27, 2019 #

Running 2:10:28 [3] 11.23 mi (11:37 / mi) +582m 10:00 / mi
slept:6.0 shoes: VJ Irock

A trot around the Chalamain Gap circuit with the Westies crew. Post-race so no-one was keen to push things. Horrible weather, so it was nice to stay low down. Everyone had the same idea, kept bumping in to other groups of club runners.

Saturday Oct 26, 2019 #

11 AM

Running warm up/down 18:24 [3] 1.99 mi (9:15 / mi)
shoes: VJ Irock

Running 1:16:16 [3] 8.13 mi (9:23 / mi) +720m 7:22 / mi
slept:8.0 shoes: VJ Irock

MEALL A BHUCHAILLE HILL RACE

Last race of the season - and a who's who of Scottish hill racing, probably the most stacked race I've been in this year. The first two miles on forest track were fine and I was quite far up and I climbed strongly up to the top of MAB. I was descending awkwardly/slowly after last weekend. The lack of hill training recently definitely showed as I lost a ton of places; still managed to beat most of my peers (Craig F, Ally McInnes etc.) so wasn't running too badly.

Glad the 2019 seasons over to be honest!
1 PM

Running 18:19 [3] 1.55 mi (11:49 / mi)
shoes: VJ Irock

Went for a jog with Ally B.

Friday Oct 25, 2019 #

6 AM

Running 59:36 [3] 7.02 mi (8:29 / mi)
slept:8.5 shoes: Nike Zoom Span 2

A cold run around Pollok Park and then in to town with some stride-outs thrown in.

Thursday Oct 24, 2019 #

12 PM

Running 16:24 [3] 1.94 mi (8:27 / mi)
slept:5.0 shoes: Nike Zoom Pegasus 31

Running 21:25 [3] 1.84 mi (11:38 / mi)
slept:5.0 shoes: Nike Zoom Pegasus 31

6*60s hill reps, 3 min rest. Bob Nicol hill with Ian T.

Didn't sleep very well last night, tired at work but my I had a surprising amount of energy in my legs for this session. Felt quite strong throughout.
1 PM

Running warm up/down 11:25 [3] 1.33 mi (8:35 / mi)
shoes: Nike Zoom Pegasus 31

7 PM

Strength & Conditioning 30:00 [3]

Ball Wall Squats * 12 [These were pain-free.]
Runners Touch * 12
Push-Ups * 10
Swiss Ball Hamstring Curl * 15
Dead Bug Swiss Ball * 15
Single-Leg Glute Bridge * 15
Side-Plank Knee to Chest * 10
Swiss Quad-Ball Extension * 12
Russian Twist * 15
Mountain Climbers * 15
Single-Leg Squat * 10 [Managed 5 on my right knee, strength coming back there.]

Wednesday Oct 23, 2019 #

7 AM

Running 1:01:05 [3] 8.33 mi (7:20 / mi)
ahr:162 max:179 slept:7.5 shoes: Nike Zoom Pegasus 31

A trot around Pollok Park and Glasgow Green.

Felt quite tired this morning, took about 20 minutes to really warm up and get in to the swing of things.

Tuesday Oct 22, 2019 #

Strength & Conditioning 28:00 [3]

Ball Wall Squats * 12 [These were pain-free.]
Runners Touch * 10
Push-Ups * 10
Swiss Ball Hamstring Curl * 10
Dead Bug Swiss Ball * 12
Single-Leg Glute Bridge * 8
Side-Plank Knee to Chest * 8
Swiss Quad-Ball Extension * 6
Russian Twist * 15
Mountain Climbers * 15
Single-Leg Squat * 10 [Right knee still sore on this exercise.]
12 PM

Running 1:01:40 [3] 8.61 mi (7:10 / mi)
slept:8.0 shoes: White Adidas Supernova Sequenc

Legs felt a lot better today, still a bit sluggish on the stride-outs/couldn't get up to top speed but a lot more spring than yesterday. Right-leg bruise is sore but improved.

Monday Oct 21, 2019 #

12 PM

Running 1:00:04 [3] 6.91 mi (8:42 / mi)
slept:7.0 shoes: Nike Zoom Pegasus 31

A run around Glasgow Green, staying on the grass as much as possible.

Right quad is still pretty sort, but running didn't make it worse, still a bit sore going down hill.

Sunday Oct 20, 2019 #

11 AM

Running 2:39:43 [3] 13.28 mi (12:02 / mi) +733m 10:16 / mi
ahr:153 max:173 slept:6.0 shoes: VJ Irock

A loop in the hills around Hope with the Westies crew - Derbyshire looking very pleasant throughout.

Difficult to find elevation in these hills.

Left quad still a bit sore from yesterday, but running didn't exacerbate it. Climbing was fine, but descending was a bit awkward.

Saturday Oct 19, 2019 #

1 PM

Running warm up/down 18:35 [3] 1.69 mi (11:00 / mi)

2 PM

Running 1:57:56 [3] 11.31 mi (10:26 / mi) +500m 9:10 / mi
slept:8.0 shoes: VJ Irock

FELL RELAYS LEG 3

An energy-sapping, soul-destroying slog though the pathless, tussocky heather of the Peak District.

Made a poor decision on the way to Chekpoint 3 which probably cost us 3-5 mins, but otherwise the nav went fairly well. Too a tumble on a steep descent off checkpoint 4, bashed up my left quad pretty badly, the rest of the run was more a limp than run, descending especially was pretty sore.

Not the best.

Shout out to UK Athletics for the ridiculous & petty decision to disqualify the Shettleston A team and depriving them of a podium position. Blazer mentality at its finest! Props to Dark Peak for refusing the the prize after they were bumped up from 4th.

Friday Oct 18, 2019 #

12 PM

Running 49:12 [3] 6.76 mi (7:17 / mi)
slept:9.0 shoes: Nike Zoom Pegasus 31

A lunchtime trot along to the Science Centre and back along to Glasgow Green.

Running 9 [3] 1.0 mi (9 / mi)
shoes: Nike Zoom Pegasus 31

Had to cut the last run short on account of a pain in my left knee. Did some stretching and managed a jog back to work.

Thursday Oct 17, 2019 #

12 PM

Running warm up/down 19:19 [3] 2.12 mi (9:07 / mi)
shoes: White Adidas Supernova Sequenc

Right knee still a bit weird. Couldn't really do lunges on the right-leg; all other drills were painless.

Running 21:42 [3] 1.97 mi (11:01 / mi)
ahr:145 max:162 slept:5.0 shoes: White Adidas Supernova Sequenc

6*60s (3 min rest) on Bob Nicol Hill at the Necropolis. With Ian and Ross.

Legs felt fine throughout, no pain in the right knee, back to my usual distance up the hill. Felt a bit listless generally - had a terrible night's sleep last night.
1 PM

Running warm up/down 13:06 [3] 1.44 mi (9:06 / mi)
shoes: White Adidas Supernova Sequenc

Wednesday Oct 16, 2019 #

6 AM

Turbo 1:00:00 [3]

I was aware of my right knee on this session but it wasn't painful; I didn't stand up at any point.
7 PM

Strength & Conditioning 30:00 [3]

Ball Wall Squats * 12
Runners Touch * 12
Push-Ups * 10
Swiss Ball Hamstring Curl * 12
Dead Bug Swiss Ball * 12
Single-Leg Glute Bridge * 12
Side-Plank Knee to Chest * 10
Swiss Quad-Ball Extension * 10 (Found this difficult)
Russian Twist * 12
Mountain Climbers * 12
Single-Leg Squat * 12 [Again, felt very wobbly on my right knee here, only managed about 3 squats for each set.]

Tuesday Oct 15, 2019 #

7 AM

Running 56:35 [3] 7.5 mi (7:33 / mi)
ahr:146 max:170 slept:8.0 shoes: Adidas Supernova ST Boost

Met Ruth for a trot around Pollok and then in to work with some stride-outs thrown in. Had to cut the run a bit short to go to make a dash for the toilet.

Legs felt fresh throughout.

Monday Oct 14, 2019 #

6 AM

Turbo 1:00:00 [3]

Felt a slight tweak in my right knee when I stood up on to pedal on no resistance; I did a similar thing when in Slovena. I sat on the saddle for the rest of the session.

Slight tweaks in my right knee throughout the day.
6 PM

Strength & Conditioning 30:00 [3]

Ball Wall Squats * 10
Runners Touch * 10
Push-Ups * 10
Swiss Ball Hamstring Curl * 10
Dead Bug Swiss Ball * 10
Single-Leg Glute Bridge * 10
Side-Plank Knee to Chest * 10
Swiss Quad-Ball Extension * 10 (Found this difficult)
Russian Twist * 10
Mountain Climbers * 10
Single-Leg Squat * 10 [Felt very wobbly on my right knee, the tweak from the turbo this morning; didn't do the last set on my right leg.]

Sunday Oct 13, 2019 #

5 PM

Running 2:07:39 [3] 15.02 mi (8:30 / mi)
ahr:159 max:179 slept:8.0 shoes: White Adidas Supernova Sequenc

Left it a bit late to get out to the hills today and there was chat of flooding on the roads coming in to Glasgow. Settled for a meander round the Southside of Glasgow and even that involved some knee-deep wading in places. As it was on tarmac, went for just over 2hrs rather than 2:30.

Legs felt pretty good after yesterday.

Saturday Oct 12, 2019 #

2 PM

Running warm up/down 26:50 [3] 2.72 mi (9:52 / mi)
shoes: VJ Irock

Running race 14:24 [3] 2.52 mi (5:43 / mi)
ahr:149 max:162 slept:8.0 shoes: VJ Irock

WEST DISTRICT XC RELAYS

My first XC race in about 5 years on the same field as my last - Ayrshire Athletics Arena. A tough course with plenty of mud and lots of convoluted corners.

I was on the 4th leg for the team so I was running on my own for the most part. Managed to make about 6 places but couldn't quite close down on the Irvine runner in front of me. I was 73rd fastest on the day.

I paced this quite well, started hard and managed to stay with it throughout. I could still feel my cold a bit and I definitely wasn't operating at my best. That being said I was pretty happy with my performance on the day.

Roll on the XC!

Running 25:00 [3] 2.62 mi (9:33 / mi)
shoes: VJ Irock

Friday Oct 11, 2019 #

7 AM

Running warm up/down 17:52 [3] 1.85 mi (9:40 / mi)
shoes: Nike Zoom Pegasus 31

Running 21:08 [3] 1.86 mi (11:22 / mi) +103m 9:42 / mi
ahr:140 max:156 slept:6.0 shoes: Nike Zoom Pegasus 31

6*60s hill reps, 60s rest. In Queens Park with Meghan and Arron.

Kept it at 90-95% effort given the XC relays tomorrow. Felt a bit sluggish/drained towards the end - particularly on the last rep. Didn't sleep very well last night, no idea why.

Running warm up/down 22:09 [3] 2.43 mi (9:07 / mi)
shoes: Nike Zoom Pegasus 31

Thursday Oct 10, 2019 #

12 PM

Running 1:00:00 [3] 7.4 mi (8:06 / mi)
slept:7.0 shoes: White Adidas Supernova Sequenc

A run along the Clyde with John, Ian & Gary. Did some stride-outs on the Green.

Legs felt a bit stiff, but the stride-outs flushed them out a bit.

Wednesday Oct 9, 2019 #

7 AM

Running 58:10 [3] 6.93 mi (8:24 / mi)
ahr:132 max:154 slept:8.0 shoes: Nike Zoom Span 2

Met Joe for a run around the park and in to work. Did stride-outs in the City.

Legs felt stiff after S&C yesterday - took a while to get in to the pace.

Tuesday Oct 8, 2019 #

12 PM

Running 58:45 [3] 7.39 mi (7:57 / mi)
ahr:156 max:184 slept:6.5 shoes: Adidas Supernova ST Boost

A few laps of Glasgow Green at lunchtime. Legs felt much better than yesterday, had to consciously slow down to keep the pace slower than 8 min/mile. Did stride-outs on the muddy grass.

Slept poorly last night for some reason.
8 PM

Strength & Conditioning 18:00 [3]

Two Sets:

Ball Wall Squats * 8
Runners Touch * 8
Push-Ups * 8
Swiss Ball Hamstring Curl * 8
Dead Bug Swiss Ball * 8
Single-Leg Glute Bridge * 8
Side-Plank Knee to Chest * 8
Swiss Quad-Ball Extension * 8 (Found this difficult)
Russian Twist * 8
Mountain Climbers * 8
Single-Leg Squat * 8

A relatively easy session as have been out the habit of S&C this last month.

Monday Oct 7, 2019 #

Running 58:44 [3] 6.74 mi (8:43 / mi)
ahr:140 max:161 slept:9.0 shoes: Nike Zoom Span 2

A run home from work via Queens Park. Feeling creaky & stiff after a few days off.

Sunday Oct 6, 2019 #

Note
(sick)

Lingering

Saturday Oct 5, 2019 #

Note
(sick)

Definitely better but still a bit of a temperature.

If I'm well enough to run tomorrow will probably only do one hour.

Friday Oct 4, 2019 #

Note
(sick)

Thursday Oct 3, 2019 #

Note
(sick)

Wednesday Oct 2, 2019 #

Note
(sick)

Didn't sleep very well and woke up sweating/with a blocked throat. Decided it was sensible to skip the days run.

Tuesday Oct 1, 2019 #

12 PM

Running 57:29 [3] 8.25 mi (6:58 / mi)
slept:7.0

A run along the Clyde and back. Legs felt good.

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