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Training Log Archive: Peds

In the 7 days ending Nov 15:

activity # timemileskm+m
  Running9 7:59:22 57.65(8:19) 92.78(5:10) 1382
  S+C3 2:00:00
  Total12 9:59:22 57.65 92.78 1382
averages - weight:62kg

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MoTuWeThFrSaSu

Sunday Nov 15 #

9 AM

Running 2:00:01 intensity: (14:30 @1) + (48:00 @2) + (56:01 @3) + (1:30 @4) 23.77 km (5:03 / km) +305m 4:45 / km
ahr:145 max:166

Mortonhall with Spender, bit muddy but quite warm and good chat. Last 30 round the meadows, in solid zone 3 at like 4:45s, nice bit of HR drift. Legs a bit spangled by the end too. Solid week, biggest ever outside of training camps.

Saturday Nov 14 #

12 PM

Running 50:00 intensity: (22:30 @1) + (24:00 @2) + (3:30 @3) 9.81 km (5:06 / km) +124m 4:48 / km
ahr:132 max:157

Plod round a seat lap, felt a bit tired.

Friday Nov 13 #

8 AM

Running 1:10:03 intensity: (17:15 @1) + (27:15 @2) + (15:33 @3) + (10:00 @4) 13.68 km (5:07 / km) +336m 4:34 / km
ahr:143 max:174 weight:62.2kg

4min tempo just to get warmed up then
4 x 2mins, 4 x 1min, 4 x 30s hills.
On Galloping Glen with spud, went x-talons but spikes might've been better. Big shock to the legs, not run hard up a hill in a while. Overcooked the first 2min rep which didn't help, so the other 3 were grim, legs heavy with lactic, but perked up a bit on the shorter ones.
5 PM

Running 30:00 intensity: (25:00 @1) + (5:00 @2) 5.48 km (5:28 / km) +15m 5:24 / km

Recovery meadows. Unsurprisingly a bit tired.
6 PM

S+C 40:00 [1]

Thursday Nov 12 #

7 AM

Running 1:00:01 intensity: (22:10 @1) + (32:20 @2) + (5:31 @3) 12.21 km (4:55 / km) +78m 4:46 / km
ahr:134 max:163

Standard stuff round the golf course before the golfers got there. 4 x 20s strides at the end.

Wednesday Nov 11 #

7 AM

Running 48:02 intensity: (26:30 @1) + (13:10 @2) + (8:22 @3) 7.98 km (6:01 / km) +252m 5:12 / km
ahr:132 max:159

Some seat pre gym. Pleasantly warm.
8 AM

S+C 40:00 [1]

Gym
9 AM

Running 11:09 intensity: (3:25 @1) + (7:15 @2) + (29 @3) 2.07 km (5:23 / km) +10m 5:15 / km
ahr:135 max:151

Home

Tuesday Nov 10 #

8 AM

Running 54:48 intensity: (12:00 @1) + (26:10 @2) + (11:58 @3) + (4:40 @4) 11.16 km (4:55 / km) +167m 4:34 / km
ahr:142 max:171

Started off with some meadows with spud before going for a seat lap. Threw in a steady tempo effort on the climb and 4 x 15s hill sprints.
5 PM

Running 35:18 intensity: (17:18 @1) + (17:00 @2) + (1:00 @3) 6.59 km (5:21 / km) +97m 4:59 / km
ahr:131 max:150

Easy loop of the crags, legs feeling solid and smooth.

Monday Nov 9 #

6 PM

S+C 40:00 [1]
weight:61.8kg (rest day)

Didn't have a day off running last week so took one today.

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