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Training Log Archive: jed

In the 7 days ending Feb 2:

activity # timemileskm+m
  Running6 4:30:46 30.35(8:55) 48.85(5:33) 507
  Yoga1 45:00
  Strength and Conditioning1 30:00
  Orienteering1 16:32 2.22(7:26) 3.58(4:37) 32
  Total6 6:02:18 32.58 52.43 539
  [1-5]6 5:17:18

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MoTuWeThFrSaSu

Sunday Feb 2 #

Running warm up/down 35:29 [3] 5.07 km (7:00 / km) +94m 6:24 / km
shoes: Icebug Spirit OLX 6

Running race 27:14 [5] 6.12 km (4:27 / km) +111m 4:05 / km
shoes: Icebug Spirit OLX 6

Minto XC. New course for me and probably one the toughest. Loved it, cracking proper XC course with lots of mud, twists and big climb to halfway with another one right up to the finish. Plan was to let others blow up on the big climb and race to the finish from there. Decent performance, won the 1st lady battle with Rowena by pushing hard in the right places.

Saturday Feb 1 #

Running 31:29 [3] 5.34 km (5:54 / km) +59m 5:35 / km
shoes: Saucony Peregrine ISO

Running race 19:50 [5] 4.92 km (4:02 / km) +60m 3:48 / km
shoes: Saucony Peregrine ISO

Stonehaven Park Run as up visiting Kaz. Probably the toughest Park Run I’ve ever done - trail/off road, 3x steep hill, windy and small number of runners so no hiding. Winning out right until about 4.5km when a local came past to snatch it from me by 4secs. I wanted a good tough work out to feel the 5km pain before I race it again and certainly got that.

Orienteering 16:32 [4] 3.58 km (4:37 / km) +32m 4:25 / km
shoes: Asics GT-1000 8

Friday Jan 31 #

Running warm up/down 24:57 [3] 4.65 km (5:22 / km) +56m 5:04 / km
shoes: Asics GT-1000 8

Easy round the town back home with...

Running 12:00 [4] 1.68 km (7:09 / km) +10m 6:56 / km
shoes: Asics GT-1000 8

...3x90secs (3mins/only 90secs after last one). Really windy but still turned the legs over quicker.

Thursday Jan 30 #

Running 30:50 [3] 5.5 km (5:36 / km) +24m 5:29 / km
shoes: Asics GT-1000 8

Breakfast run along the Thames South Bank from London Bridge area to Embankment and back. Feeling ok once going, overdressed but enjoyed the lack of wind (unlike flying back into Edinburgh). Another busy day with 3hr meeting other side of London meaning 40mins each way including rush hour tubes, then travel back to Edinburgh and on to Jed. Glad to be on an easy week and off tomorrow - left the office 3pm, home 9:30.

Wednesday Jan 29 #

Note
(rest day)

Plan switched rest day to today as up at 4:20am to travel and work in London. Not the most restful but nice early night.

Tuesday Jan 28 #

Running warm up/down 31:04 [3] 5.53 km (5:37 / km) +19m 5:31 / km
shoes: Asics GT-1000 8

Running intervals 14:14 [4] 2.31 km (6:10 / km)
shoes: Asics GT-1000 8

Joined Kara for part of a session to keep some speed in the legs. 5x400m (90secs), started at 5km pace and wound it up while keeping relaxed.

Monday Jan 27 #

Running 25:24 [3] 4.5 km (5:39 / km) +45m 5:23 / km
shoes: Asics GT-1000 7

Easy week, switching days about as not in Edinburgh from Tuesday. Recovery, ending up at the gym.

Strength and Conditioning 30:00 [3]
shoes: Asics GT-1000 7

Gluts, hips, SL, bit of plyo, core and mobility. Definitely move better now doing this mid-morning.

Yoga 45:00 [0]

Pi-yo, same as last week as Monday class fits in best this week.

Running warm up/down 18:15 [3] 3.23 km (5:39 / km) +29m 5:24 / km
shoes: Asics GT-1000 7

Standard home from gym.

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