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Training Log Archive: jed

In the 7 days ending Jan 6, 2019:

activity	#	time	miles		km		+m
Running	6	5:29:30	33.54	(9:49)	53.98	(6:06)	318
Yoga	1	35:00
Strength and Conditioning	1	30:00
Orienteering	1	19:49	2.48	(8:00)	3.99	(4:58)	19
Total	6	6:54:19	36.02		57.97		337
[1-5]	6	6:19:19

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Sunday Jan 6, 2019 #

Running 37:10 [3] 6.49 km (5:44 / km)
shoes: Asics GT-1000 4

Short easy pre breakfast ready to start another block tomorrow.

Note

Walked up East Lomond from Falkland via Mapsie Glen with Rona and Heather.

Saturday Jan 5, 2019 #

Running warm up/down 42:02 [3] 6.74 km (6:14 / km)
shoes: Asics GT-1000 4 (2)

Inc. 1x90secs and drills.

Running 18:36 [5] 5.04 km (3:41 / km)
shoes: Asics GT-1000 4 (2)

Interesting 815 people running and I ran almost on my own from halfway. Definitely run better in a race situation and always difficult to know how hard to go out as always headwind in return. Back to my standard time, times fell away in last 2km as per (3:33, 3:37, 3:39, 3:47, 3:48, 0:08).

Friday Jan 4, 2019 #

Note
(rest day)

Right good sleep, feeling much better.

Thursday Jan 3, 2019 #

Running warm up/down 29:43 [3] 5.29 km (5:37 / km)
shoes: Asics GT-1000 7

Not enough sleep, not enough food today, not feeling my happiest so not a good day. Hadn't been sure if I'd do the time trial anyway as hadn't had my usual easy week due to New Year but was keen to get a marker down as haven't done one in a while (worst case I'd still have done a session). Home after, managed some food, relaxed and super early bed as knew I needed to make sure I recovered properly.

Running 9:00 [4] 1.21 km (7:26 / km)
shoes: Asics GT-1000 7

2x90secs (3mins) with drills including the specific high knee one in between.

Running 5:06 [5] 1.5 km (3:24 / km)
shoes: Asics GT-1000 7

TT. Channelled all my frustration into this and surprisingly came away with a 4secs PB, yay! Decent night for Edinburgh, probably still went out slightly too hard (same split as last time), main gain was not dying so much after but still tied up too much at the end. For comparison 1:18, 1:23, 1:24, 1:00.

Wednesday Jan 2, 2019 #

Running warm up/down 10:33 [3] 1.93 km (5:28 / km)
shoes: Asics GT-1000 2

Running 13:30 [4] 1.92 km (7:02 / km)
shoes: Asics GT-1000 2

3x90secs (3mins).

Tuesday Jan 1, 2019 #

Running warm up/down 33:53 [3] 5.53 km (6:08 / km)
shoes: Asics GT-1000 7

Running race 18:47 [5] 4.93 km (3:49 / km) +15m 3:45 / km
ahr:172 max:194 shoes: Asics GT-1000 7

Livingston Park Run, nice undulating partly trail course. Pretty icy in places but probably a good option as an alternative to Crammond on a super windy day.

Orienteering race 19:49 [5] 3.99 km (4:58 / km) +19m 4:51 / km
ahr:165 max:188 shoes: Saucony Peregrine 7

Not quite straight into Resolution Sprint. Legs took a bit to get going again, then caught Dad and stopped orienteering so fell into the trap at 7. Failed to get into a proper flow, just slightly out of my comfort zone as not all urban. A coupe of sub-optimal routes especially on the long leg at the end but good fun.

Running warm up/down 16:53 [3] 2.4 km (7:02 / km)
shoes: Saucony Peregrine 7

Running 1:03:08 [3] 5.99 km (10:32 / km) +303m 8:25 / km
shoes: Saucony Peregrine 7

Devils Burden recce. From Kinnesswood start of leg 3 route, then Bishops Hill, end of leg 2 route back to the village.

Monday Dec 31, 2018 #

Note

Block complete, easier week coming up (aside from Tuesday where plan goes out the window as it's New Year, I'm off and there's fun things on).

Strength and Conditioning 30:00 [3]

Variation on Wednesday session swapped so can have an easier day then as no need to go into gym as yoga class isn't on.

Yoga 35:00 [0]

No class this week so at home with Mum.

Running warm up/down 13:09 [3] 2.45 km (5:22 / km)
shoes: Asics GT-1000 7

Running 18:00 [4] 2.56 km (7:02 / km)
shoes: Asics GT-1000 7

4x90secs (3mins) on Trim Track, too many dogs.

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