Training Log Archive: ShmintyIn the 7 days ending Nov 12, 2017:
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Sunday Nov 12, 2017 #
Running 1:38:34 [2] 23.57 km (4:11 / km)
shoes: Brooks 10
Saturday Nov 11, 2017 #
Running 32:38 [1] 6.46 km (5:03 / km)
shoes: Brooks 10
Running 18:18 [1] 3.82 km (4:47 / km)
shoes: Mudclaws
Running 12:52 [5] 4.12 km (3:07 / km)
shoes: Mudclaws
Kirkcaldy
28th 50s
Got a bit boxed in just after the start and once out was then in overtaking mode. Could see Carcas ahead of me 2/3 of way round lap 1 of 2 but didn't make much impression on the gap. Got overtaken by about 8 people on the home straight including 2 right on the line. 7s quicker would have been 9s quicker. HR wasn't as high as normal racing but probably a combination of boxing after start and 180km in the last 7 days. However I did manage to beat Laura Muir by 1 second (same course but different race).
Won the team prize - my first Scottish Athletics Medal!
Results
Running 24:01 [1] 4.85 km (4:57 / km)
shoes: Mudclaws
Friday Nov 10, 2017 #
Running 1:00:08 [2] 14.39 km (4:11 / km)
shoes: Brooks 10
Running 28:30 [1] 5.28 km (5:24 / km)
shoes: Brooks 10
Strength and Conditioning 25:00 [1]
Step Ups 8 x3 30,30,35
Single Leg Squats 6 x3
Balance (no cushion) ~5mins
Thursday Nov 9, 2017 #
Running 45:24 [1] 9.34 km (4:52 / km)
shoes: Brooks 10
Running 51:00 [1] 10.63 km (4:48 / km)
shoes: Inov8 X-Talon 212 v3
Running 20:00 [4] 5.3 km (3:46 / km)
shoes: Inov8 X-Talon 212 v3
Intervals along each hole. 24 total. From 30-75s ish.
Guess at time/distance
Wednesday Nov 8, 2017 #
Running 1:31:15 [2] 21.5 km (4:15 / km)
shoes: Brooks 10
Strides to end.
Running 26:50 [1] 5.09 km (5:16 / km)
shoes: Brooks 10
Strength and Conditioning 30:00 [1]
Step Ups 8 x3 30,30,35
Walking Lunges 10 x2 - 10,12.5kg
Twisted Lunges with Ball 8 x2 6kg
Single Leg Squats 8,6
Ankles (blue cushion) ~10mins
Running 45:24 [1] 5.59 km (8:07 / km)
shoes: Inov8 X-Talon 212 v3
Running 5:29 [1] 0.95 km (5:46 / km)
shoes: Inov8 X-Talon 212 v3
Tuesday Nov 7, 2017 #
Running 15:48 [1] 3.05 km (5:11 / km)
shoes: Brooks 10
Orienteering 17:38 [3] 3.71 km (4:45 / km)
shoes: Inov8 X-Talon 212 v2
Realised on my warm up I'd left the map in the printer... So decided to download map to phone and use that. It worked ok but wasn't ideal. Kept on pressing the screen lock or volume button which required faff to get the map back. And would sometimes move map without realising and (as a lot of Hallglen looks similar) would switch to navigating to the wrong control.
Hard to get HR high in this area anyway so with extra faff this wasn't much of a physical test.
Running 23:06 [1] 4.59 km (5:02 / km)
shoes: Inov8 X-Talon 212 v2
Running 36:37 [2] 7.74 km (4:44 / km)
shoes: Brooks 10
Running 16:05 [4] 5.36 km (3:00 / km)
shoes: Brooks 10
The Triangle
Back at the school for the winter.
7x765m ish starting every 3mins
Not quite feeling it tonight. Maybe the 3 hours of mapping in the cold erlier. Or maybe I just didn't push hard enough.
Also new Brooks are below average for grip on wet tarmac and there's a fairly tight corner on this loop.
Running 4:00 [1] 0.38 km (10:32 / km)
shoes: Brooks 10
Running 25:34 [1] 5.1 km (5:01 / km)
shoes: Brooks 10
Monday Nov 6, 2017 #
Running 1:04:08 [2] 15.13 km (4:14 / km)
shoes: Brooks 10
Including the new strides variation - with turnarounds.
Running 48:04 [1] 8.83 km (5:27 / km)
shoes: Brooks 10
Strength and Conditioning 35:00 [1]
Step Ups 8 x3 25,25,30
Lunges (dumbells) 12 x2 7.5, 10kg
Split Squats 8,6 25kg (dodgy toe)