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Training Log Archive: rascrutt

In the 31 days ending Dec 31, 2007:

activity # timemileskm+m
  Running16 13:47:00 34.18 55.0 450
  Walking in terrain2 6:00:00 6.84 11.0
  Gym stuff2 1:55:00
  Circuit training2 1:30:00
  Race1 1:05:00 3.6(18:02) 5.8(11:12) 28516 /17c94%
  Swimming1 40:00
  Cycle1 40:00
  Total25 25:37:00 44.61 71.8 73516 /17c94%
averages - rhr:45

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Monday Dec 31, 2007 #

Running 1:00:00 [3]

Running round Heriot Watt's Riccarton campus practicing route choice, map memory for sprint races.

Saturday Dec 29, 2007 #

Running intervals 54:00 [4]

10 reps of c.70 sec on gently rising ground, plus warm up and nice warm down run through the woods above Penicuik.

Friday Dec 28, 2007 #

Gym stuff 45:00 [3]

20 min bike, 15 min strength, 10 min row plus warm up/down. Still got dregs of a cold.

Thursday Dec 27, 2007 #

Running warm up/down 30:00 [2]

Easy night run in woods above Penicuik.

Tuesday Dec 25, 2007 #

Running hills 40:00 [3]
shoes: Inov8 mudroc

Round about on Bardennoch Hill while dinner cooked back at the cottage.

Sunday Dec 23, 2007 #

Walking in terrain 2:00:00 [1] 11.0 km (10:55 / km)

Hard walk in Pentlands Hills in howling gale

Friday Dec 21, 2007 #

Running 45:00 [2]

Very easy jog round about Blackford Hill. Reasonable amount of energy but looking forward to getting rid of this cold.

Thursday Dec 20, 2007 #

Running hills 41:00 [3]

Very easy run round a favourite hill fartlek route - 10 short hills in 4-5 miles - good orienteering training. Still nursing a bit of a cold.

Wednesday Dec 19, 2007 #

Running warm up/down 35:00 [2]

Very easy session. Got a bit of a cold.

Tuesday Dec 18, 2007 #

Gym stuff 1:10:00 [3]

30 min firm on the rower - 6400m or so - plus warm up and down. 20 min weights. Did it with a couple of mates, had a nice social session and retired to the pub afterwards.

Monday Dec 17, 2007 #

Running tempo 32:00 [2]

Easy run today, no hills. Still great winter weather, absolutely begging you to go out and play. The running's going well just now.

Sunday Dec 16, 2007 #

Running hills 1:30:00 [3] 12.0 km (7:30 / km) +450m 6:19 / km
shoes: Inov8 mudroc

Great run in the Pentland Hills - 4 tops - in beautiful weather.

Friday Dec 14, 2007 #

Running intervals 35:00 [3]
shoes: saucony jazz 2000

Warm up, 5 x c.2 min intervals on rising ground on Blackford Hill, warm down. One of my better set of pushes at this spot.

Thursday Dec 13, 2007 #

Running tempo 32:00 [2] 7.0 km (4:34 / km)
shoes: saucony jazz 2000

Easy tempo run after last nights circuits. Felt fine.

Wednesday Dec 12, 2007 #

Circuit training 45:00 [5]
ahr:130 max:140 rhr:45-50

Another end-of-semester beast of a circuits session. 45 min circuits plus warm up and down.

Tuesday Dec 11, 2007 #

Walking in terrain 4:00:00 [1]

Not sure if this should be 1 or 2 on the intensity scale. Taking a first planning look at the extended Tullochroisk area for the Scottish Champs next May. Fantastic day in the Scottish highlands. Aren't you jealous?!
C • Out in terrain on a weekday? 2

Monday Dec 10, 2007 #

Running tempo 1:27:00 [3] 18.0 km (4:50 / km)
shoes: saucony jazz 2000

Great run: office-Swanston-Pentland Hills-Dreghorn-office on a beautiful clear, cold, sunny day.

Sunday Dec 9, 2007 #

Swimming 40:00 [2]

Did a few firm lengths but otherwise just easy. R shoulder sore, as always.

Saturday Dec 8, 2007 #

Running hills 1:05:00 [3]
shoes: Inov8 mudroc

Slow run in Pentland Hills; well, just the one hill actually. Snow lying above 350m and white out on top. Quite hard going. No soreness in L calf.

Friday Dec 7, 2007 #

Cycle 40:00 [4]
ahr:120 max:140 rhr:45-50

Sore left calf for no reason at all. Cycled real hard in the gym (hill climb course) for 30 min plus warm up/down and then did some weights, situps, dips - circuit stuff.

Wednesday Dec 5, 2007 #

Circuit training 45:00 [5]

Pretty tough end-of-semester session. Absolutely cream-crackered at the end.

Tuesday Dec 4, 2007 #

Running tempo 41:00 [3]

A bit short of 10k I guess. Road run to keep the muscles used to pounding the pavement.

Monday Dec 3, 2007 #

Running intervals 35:00 [3]

5 x 2min hill intervals plus jog to and from.

Sunday Dec 2, 2007 #

Running warm up/down (Jog) 1:45:00 [1] 18.0 km (5:50 / km)

Lazy jog after yesterday's race.

Saturday Dec 1, 2007 #

Race (orienteering) 1:05:00 [5] *** 5.8 km (11:12 / km) +285m 9:00 / km
spiked:16/17c

Holyrood Park in Edinburgh - physically tough, moderate technically. Still making errors through the gorse even after running here a dozen times. Not a great run after a week with a bit of a cold.
C • Welcome 1

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