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Training Log Archive: JCallender

In the 7 days ending Nov 9:

activity # timemileskm+m
  Running9 8:28:40 63.56(8:00) 102.29(4:58)
  Strength & Conditioning2 1:03:00
  Total11 9:31:40 63.56 102.29
averages - sleep:7.9

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Saturday Nov 9 #

3 PM

Running warm up/down 21:56 [3] 2.6 mi (8:26 / mi)
shoes: Nike Zoom Pegasus 31

Running 40:12 [3] 6.17 mi (6:31 / mi)
ahr:140 max:160 slept:7.0 shoes: Brooks N8 CX Spikes

5,4,3,2,3,4,5 (2 rest in between efforts).

Splits (in miles): 0.88, 0.71, 0.54, 0.36, 0.54, 0.71, 0.88

Laps of the football pitches by the Brig o' Dee.

This was a hard session, but I felt strong throughout and at no point did it feel like a struggle. Legs were limber throughout. Pleased/surprised at the consistency of my splits.
4 PM

Running warm up/down 18:04 [3] 2.08 mi (8:41 / mi)
shoes: Nike Zoom Pegasus 31

Friday Nov 8 #

6 AM

Running 1:00:15 [3] 7.43 mi (8:07 / mi)
slept:7.0 shoes: Adidas Supernova ST Boost

Laps of Pollok with some stride-outs. Legs felt surprisingly good after a warm-up.

Thursday Nov 7 #

12 PM

Running warm up/down 20:41 [3] 2.31 mi (8:57 / mi)
slept:6.0 shoes: White Adidas Supernova Sequenc

Running 20:02 [3] 1.93 mi (10:23 / mi)
ahr:182 max:196 slept:6.5 shoes: White Adidas Supernova Sequenc

5*90s, 3 min jog. With Ian T.

Hill at the front of the Necropolis, slightly steeper route this time, from the statute of William Wallace at the bottom to the statue of John Knox at the top; no cultural progress. At least the rain kept the usual hoards of tourists away.

Legs felt fine and strong throughout despite another disturbed night's sleep last night.

Running warm up/down 17:46 [3] 2.06 mi (8:38 / mi)
shoes: White Adidas Supernova Sequenc

8 PM

Strength & Conditioning 31:00 [3]

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 * 10
Swiss Quad-Ball Extension * 12
Russian Twist * 20
Mountain Climbers * 20
Single-Leg Squat * 10

Wednesday Nov 6 #

6 AM

Running 9:55 [3] 1.66 mi (5:58 / mi)
slept:8.0 shoes: Nike Zoom Pegasus 31

Running 20:24 [3] 2.94 mi (6:56 / mi)
ahr:144 max:174 shoes: Brooks N8 CX Spikes

Laps of the main field at Bellahouston. Lovely crisp morning, minimal mud and loads of firework debris. Did stride-outs too.
7 AM

Running 24:23 [3] 2.99 mi (8:09 / mi)
shoes: White Adidas Supernova Sequenc

Jog from the park in to work. About 0.5 miles away from the office I had to stop running on account of weird pain in the top of my right foot. Stopped, stretched, walked for a bit and then was able to start running again.

Tuesday Nov 5 #

6 PM

Running warm up/down 24:48 [3] 2.88 mi (8:37 / mi)
shoes: Nike Zoom Pegasus 31

Running 19:50 [3] 2.75 mi (7:13 / mi)
slept:6.0 shoes: Brooks N8 CX Spikes

Fartlek: 10*1min/1 min roll-on. On the Demonstration Ground at Bellahouston; quite muddy & lumpy, good training I suppose!

Splits: 0.16, 0.16, 0.15, 0.16, 0.16, 0.15, 0.16, 0.16, 0.14, 0.16

Terrible nights sleep last night; was feeling tired before starting but quite springy throughout.

Firework smoke mingling with the usual dope aromas in the park this evening.

Running warm up/down 19:10 [3] 2.27 mi (8:27 / mi)
shoes: Nike Zoom Pegasus 31

Monday Nov 4 #

6 AM

Strength & Conditioning 32:00 [3]

Ball Wall Squats * 11
Runners Touch * 10
Push-Ups * 10
Swiss Ball Hamstring Curl * 15
Dead Bug Swiss Ball * 15
Single-Leg Glute Bridge * 10
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 leg.]

Legs felt dull and achey after the weekend.
6 PM

Running 10:50 [3] 1.34 mi (8:05 / mi)
shoes: Adidas Supernova ST Boost

Running 20:12 [3] 3.03 mi (6:40 / mi)
slept:8.0 shoes: Brooks N8 CX Spikes

Laps of Glasgow Green in the dark and rain with some stride-outs. Legs felt surprisingly fresh after what seemed like a hard weekend.

Running warm up/down 24:00 [3] 2.84 mi (8:27 / mi)
shoes: Adidas Supernova ST Boost

Sunday Nov 3 #

3 PM

Running 2:16:12 [3] 16.28 mi (8:22 / mi)
slept:6.5 shoes: Nike Zoom Span 2

Started running from the train station, did a couple laps of Pollok Park and then a loop of Shawlands.

Legs were still a bit sore from yesterday’s session, but overall not bad.

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