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Training Log Archive: Peds

In the 7 days ending Oct 11:

activity # timemileskm+m
  Running6 7:17:33 47.49(9:13) 76.43(5:43) 1918
  S+C3 1:40:00
  Cycling2 1:29:13
  Total11 10:26:46 47.49 76.43 1918
averages - weight:62.2kg

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Sunday Oct 11 #

7 AM

Cycling 30:00 [1]

To/from Hillend. Stopped on the way out at Sainsbury's for some cookies to see me round.
8 AM

Running 3:18:18 intensity: (36:30 @1) + (1:02:30 @2) + (1:38:18 @3) + (1:00 @4) 27.44 km (7:14 / km) +1652m 5:33 / km
ahr:144 max:165

Pentland Skyline with Ali, Sasha, Oleg and Ewan (with Ali carrying on for his unbelievable double-from-home).

My first time round and overall it was very enjoyable, longest run ever (outside MMs) and most climb. Pace felt a bit spicy up Caerketton to start off with and was a little worried about bonking/getting dropped but the fitness held up pretty well, only started to get grindy (beyond standard long run feels) at Capelaw although certainly wouldn't have wanted any more hills after Caerketton at the end. Did get dropped on a lot of the steep descents but would catch up quickly enough, was being wary of the quads and rightly so as they started to really feel things coming off Black.

Highlight was Ewan getting a fright from an unseen cow at Flotterstone and falling over, but actually it was all pretty good fun and good company. Ate 4 cookies (on the climbs of Turnhouse, E Kip, Black and another on top of Black) and 1 gel on Harbour, best before 2018, the last one of a bulk SiS deal in 1st year. Calves and R hammy a bit tight from yesterday, and R hip flexor tightening a little towards the end, but nothing too major. Could've tied my shoes a bit tighter too.

Calling this the end of the training cycle, been a really solid summer with no days missed through injury or illness since the start of the buildup in April, first time I feel like I've completed a 'season' without niggles/injuries. Will take next week off/super chill and then get cracking with the winter miles. Also, felt really good today to be able to push myself a bit without worrying how I/the legs would be for tomorrow/the coming week's training. And funnily enough, today would've been the day of the 2020 race, which I didn't realise until the start.

Saturday Oct 10 #

9 AM

Running 16:12 intensity: (11:00 @1) + (4:00 @2) + (1:12 @3) 3.55 km (4:34 / km)
ahr:127 max:157 weight:62kg

WU

Running 9:33 intensity: (10 @1) + (5 @2) + (1:00 @3) + (5:45 @4) + (2:33 @5) 3.0 km (3:11 / km)
ahr:171 max:179

3k TT on Saughton track.

First of all big thanks to spud for pacing the first and last km, pretty perfectly too. I let things slip just a tad in the middle from the planned 9:30 pace but still pretty happy with it, and managed a half decent kick in the last 200. Wore spikes, good call I think on the damp track. Little breeze but not super windy.

Running 14:02 intensity: (5:00 @1) + (9:02 @2) 2.64 km (5:19 / km)
ahr:130 max:142

WD
4 PM

Note

75mins of tennis against Connor, in round 1 of the EUOC Open. I played fairly averagely and wasn't serving very well, lost 6-2, 6-3. Dark horse for title this boy, he's got a naughty 1st serve and some mean spin skills.

Friday Oct 9 #

7 AM

Running 59:09 intensity: (13:30 @1) + (41:30 @2) + (4:09 @3) 12.41 km (4:46 / km) +63m 4:39 / km
ahr:136 max:160 weight:62.1kg

Meadows. Waited a while for sats then set off with it on 4/5. It eventually found them after 55mins, nice. Felt quite good, did 5 x 20s strides near the end. Calves a bit tight.
6 PM

S+C 20:00 [1]

Just the core

Thursday Oct 8 #

7 AM

Cycling 59:13 intensity: (39:13 @1) + (20:00 @2)
ahr:126 max:155

20.5k, +315m, 20.8kph
Couple seat laps and a trip to Duddingston but sadly no apples, might be the end of the harvest season. Felt a little tired.

Wednesday Oct 7 #

8 AM

Running 50:02 intensity: (16:00 @1) + (14:00 @2) + (7:02 @3) + (12:20 @4) + (40 @5) 11.48 km (4:21 / km) +4m 4:21 / km
ahr:144 max:178 weight:62.5kg

2 x 4 x 400 (200 quickish jog/float) at Saughton.

First set in mileage shoes, second in spikes. Quite windy but warm enough. Progressed through quite nicely and averaged 76s which is what I intended before the session, and 53s for the 200s. Having to push into the wind but never really digging too deep. Legs ok, quads a tad heavy and glutes feeling it a bit, shin fine.
6 PM

S+C 40:00 [1]

Hammys need work, have done for a while, might try and do them more than 3x a week.

Tuesday Oct 6 #

7 AM

Running 1:00:01 intensity: (37:00 @1) + (22:00 @2) + (1:01 @3) 10.44 km (5:45 / km) +188m 5:16 / km
ahr:126 max:155

Easy hour pre brekkie round BnB, taking some extra recovery so no session today. Quads pretty heavy and tired and L shin a 1 but otherwise legs fairly solid. Bit muddy but got by in road shoes, even up a damp ridge scramble.

Monday Oct 5 #

8 AM

Running 30:16 intensity: (28:30 @1) + (1:46 @2) 5.47 km (5:32 / km) +11m 5:29 / km
ahr:120 max:135 weight:62.3kg

MMMM. Took a big stick to the L hip yesterday so that was a bit stiff but not really affecting running. Legs about as good as I could hope for otherwise, even no patella soreness which is amazing.
6 PM

S+C 40:00 [1]

Glutes and hammys not appreciating some of the leg stuff, and core felt like hard work.

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