Training Log Archive: alirobertsonIn the 7 days ending Jan 23, 2016:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
| ||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Saturday Jan 23, 2016 #
12 PM
Running Training race (Hill Race) 1:01:15 [5] 10.7 km (5:43 / km) +366m 4:53 / km
ahr:144 max:157 (injured) shoes: Inov 8 Mudclaw 300 (Yellow)
Devil's Burdens Relay - Leg 3
Jesus what a start to a race, steeper than any MM start I've slogged up. Thankfully it was "only" 250m climb in 750m distance so over pretty quick.
Rest of run was almost fun, but hacking along so hard was pushing me well out of my comfort zone.
Nice corner cut took a few places through the low section between Bishop Hill and West Lomond (thanks for heads up Oleg)
2nd climb was a killer, near did me in but I managed to get speed back for the huge downhill from foot of steep but of W Lomond down into Maspie Den.
We came 22nd... 17th on our leg and took the team up 9 places, impressed that Willie Rennie (MSP) is so quick, clearly manages his busy schedule well, they beat us by 7 seconds over the leg.
1st leg - 29:47 (31st o/a) (road shoes not helping Michael B here)
2nd leg - 75:33 (35th on leg, 30th o/a) (Chris C & Rich B)
3rd leg - 61:15 (17th on leg, 21st o/a)
4th leg - 37:08 (49th on leg, 22nd o/a)
Jesus what a start to a race, steeper than any MM start I've slogged up. Thankfully it was "only" 250m climb in 750m distance so over pretty quick.
Rest of run was almost fun, but hacking along so hard was pushing me well out of my comfort zone.
Nice corner cut took a few places through the low section between Bishop Hill and West Lomond (thanks for heads up Oleg)
2nd climb was a killer, near did me in but I managed to get speed back for the huge downhill from foot of steep but of W Lomond down into Maspie Den.
We came 22nd... 17th on our leg and took the team up 9 places, impressed that Willie Rennie (MSP) is so quick, clearly manages his busy schedule well, they beat us by 7 seconds over the leg.
1st leg - 29:47 (31st o/a) (road shoes not helping Michael B here)
2nd leg - 75:33 (35th on leg, 30th o/a) (Chris C & Rich B)
3rd leg - 61:15 (17th on leg, 21st o/a)
4th leg - 37:08 (49th on leg, 22nd o/a)
Wednesday Jan 20, 2016 #
Swimming 25:00 [3]
20BS 4FS
Short session before meeting club folk in pub to teach them nav skills before Devil's at weekend. I'm so bad at this...
Short session before meeting club folk in pub to teach them nav skills before Devil's at weekend. I'm so bad at this...
Tuesday Jan 19, 2016 #
7 PM
Note
(injured)
Physio
Good session, some really painful but helpful massage on very pingy ITBs and quads, really helped loosen things up. Good progress on the exercises I've to do, but could still be better at doing them consistently every day.
A few weeks before I see her again, will have done Devil's Burdens and Forfar Multi Terrain Half by then.
Good session, some really painful but helpful massage on very pingy ITBs and quads, really helped loosen things up. Good progress on the exercises I've to do, but could still be better at doing them consistently every day.
A few weeks before I see her again, will have done Devil's Burdens and Forfar Multi Terrain Half by then.
Monday Jan 18, 2016 #
7 PM
Running Training tempo (Short Tempo) 40:39 [5] 8.68 km (4:41 / km) +28m 4:37 / km
ahr:134 max:170 (injured) shoes: Saucony Kinvara 4 (Green/Yello
SRC Short Tempo session - Jonny coaching for 1st time.
10 mins out, 10 mins back from Victoria St, along to Court buildings, Brickfield then through Salmon Lane and along waterfront, around Cowie and back along waterfront til 10 mins up.
Worked really hard on 1st 10, turned and pushed hard back but legs stiff from Sunday run.
3 min rest then same again but I bailed out after Cowie as R ham was tightening and I didn't want to force it back and make the R ham sore again with physio tomorrow night, had more in the tank too, shame it was a good tough session.
Failed to restart watch at 2nd rep for a few mins (about bridge over Cowie burn)
*1st set*
10 mins - 2.44km - 4:06/km (OUT)
9:53 - 2.44km - 4:03/km (BACK)
19:53 - 4.88km - 4:04/km
10 mins out, 10 mins back from Victoria St, along to Court buildings, Brickfield then through Salmon Lane and along waterfront, around Cowie and back along waterfront til 10 mins up.
Worked really hard on 1st 10, turned and pushed hard back but legs stiff from Sunday run.
3 min rest then same again but I bailed out after Cowie as R ham was tightening and I didn't want to force it back and make the R ham sore again with physio tomorrow night, had more in the tank too, shame it was a good tough session.
Failed to restart watch at 2nd rep for a few mins (about bridge over Cowie burn)
*1st set*
10 mins - 2.44km - 4:06/km (OUT)
9:53 - 2.44km - 4:03/km (BACK)
19:53 - 4.88km - 4:04/km
Sunday Jan 17, 2016 #
12 PM
Running Training tempo (Road) 53:27 [4] 12.1 km (4:25 / km) +70m 4:18 / km
ahr:134 max:159 (injured) shoes: Adidas S.nova Glide 6 (Red/Bla
Post ceilidh stiff legs and opportunity for a looong lie meant I put off getting car back from stoney til lunchtime. Stunning day, really dry so roads had barely any ice. Was able to pelt along quite happily.
Wore too much, LS thermal, SS base layer and windproof jacket plus windproof hat and gloves and I was baking 20mins in. Removed gloves which helped then hat with about 5 mins to go, felt brand new after that.
Surprised by time. Maybe a light couple of weeks is doing me good. Devils Burdens next week will really test me though.
Wore too much, LS thermal, SS base layer and windproof jacket plus windproof hat and gloves and I was baking 20mins in. Removed gloves which helped then hat with about 5 mins to go, felt brand new after that.
Surprised by time. Maybe a light couple of weeks is doing me good. Devils Burdens next week will really test me though.