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Training Log Archive: rob s

In the 30 days ending Apr 30, 2013:

activity	#	time	miles		km		+m
Trail running	24	21:24:18	183.39	(7:00)	295.14	(4:21)	4550
Hill running	15	18:44:43	132.85	(8:28)	213.8	(5:16)	9570
Cycling	5	9:20:00
Road running	7	4:54:39	47.88	(6:09)	77.05	(3:49)	620
Total	45	54:23:40	364.12		585.99		14740

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Tuesday Apr 30, 2013 #

11 AM

Trail running warm up/down 51:37 [3] 6.78 mi (7:37 / mi) +320m 6:38 / mi

Over to Scolty, one climb then some flatter running. Back after session

Hill running intervals 25:00 [5] 3.18 mi (7:52 / mi) +480m 5:21 / mi

5 x 5min climb, jog down recovery. Started at the bottom of the hill below the second gate at Scolty then ran up middle path. Started and finished steep with some faster running in between. Climbing pretty well.

Quad tightened up whilst jogging down after the last one, very painful on anything downhill. Same as last time but at least the session was done this time. Managed to stretch it until it was bearable to run on. Pain vanished after a few hours

Trail running warm up/down 24:50 [2] 3.21 mi (7:44 / mi)

Recovery jog downhill

6 PM

Trail running 19:48 [3] 3.06 mi (6:28 / mi) +30m 6:17 / mi

Out and back run through Corsee woods. Feeling good and going at a decent pace. All the mud has dried up which helps

Monday Apr 29, 2013 #

11 AM

Hill running 1:31:33 [3] 10.22 mi (8:57 / mi) +760m 7:17 / mi

4 climbs on Scolty and Goauch hill. Legs slightly stiff to start but they soon eased off.

Sunday Apr 28, 2013 #

11 AM

Trail running warm up/down 16:00 [2] 2.0 mi (8:00 / mi)

Feeling a bit stiff and sore after yesterday. Mostly in the quads from the fast descent. After a bit of running things began to stretch out

Trail running race 1:29:32 [4] 14.79 mi (6:03 / mi) +290m 5:42 / mi

Balmoral trail race. Was hoping to enjoy the race and not run too hard; but I wanted to retain the title. Luckily the next fastest guy also raced the 10k so wasn't pushing too much either. I got in to a nice rhythm and stretched out a small gap after 5 miles then maintained it. Really enjoyed the route. The time was 8 minutes slower than last year when Murray pushed me all the way. It did feel very easy though

7 PM

Cycling 1:10:00 [2]

On the mountain bike through shooting greens. Freezing cold

Saturday Apr 27, 2013 #

2 PM

Trail running warm up/down 18:00 [2] 2.5 mi (7:12 / mi) +20m 7:02 / mi

Warm up run through the Balmoral grounds.

Road running race 31:17 [5] 6.25 mi (5:00 / mi) +120m 4:43 / mi

Balmoral 10k. Another good hard race. Battled out the first two flat miles with Scott McDonald and Andrew Douglas. Andrew dropped back on the hill but Scott was really pushing it. Legs were full of lactic by the top but I managed to get back to speed on the flat ground slightly sooner than Scott. He was just behind until the downhill bit then I managed to pull away a bit more. Held the lead on the flat miles to win by 23s. Had to speed up on the home straight to make sure I got inside the old record, broke it by 5s which was good. Felt pretty dead by the end. Nice to win this race at last!
Mile spilts were; 4.55, 5.12, 5.46, 4.40, 4.44, 4.51

C • good job mate, flying! maki... 3

Friday Apr 26, 2013 #

6 AM

Trail running 50:23 [2] 7.03 mi (7:10 / mi) +120m 6:48 / mi

Nice loop round Brathens and the golf course. Cold but sunny and dry. Didn't push it

5 PM

Trail running 28:50 [3] 3.19 mi (9:02 / mi) +70m 8:28 / mi

Easy run through the woods and Burnett park with my brother and his girlfriend. Did some strides at the end.

Thursday Apr 25, 2013 #

12 PM

Hill running 1:15:53 [3] 8.41 mi (9:01 / mi) +620m 7:20 / mi

Scolty, Goauch, Scolty. Ended up starting late after trying to finish off some work. Was quite hungry.

Road running intervals 4:40 [5] 1.07 mi (4:22 / mi)

8 x 35 seconds, 80 second recovery jog. Used the Blackhall road at the bottom of Scolty. Legs were moving pretty well.

Road running warm up/down 10:40 [1] 1.1 mi (9:42 / mi)

Recovery jog

Wednesday Apr 24, 2013 #

11 AM

Hill running 1:18:50 [3] 8.89 mi (8:52 / mi) +700m 7:07 / mi

4 times up Scolty. Climbing well and no sign of any quad pain.

5 PM

Cycling (Road bike) 2:00:00 [3]

From Banchory out through the back roads to the Cairn o' mount road then up to the summit and back the same way. Really good workout. Climbed well on the way out but the short steep hills on the way home were very tough, had ran out of energy by then. Pretty warm sunny conditions and only a light wind

Tuesday Apr 23, 2013 #

7 AM

Trail running 41:07 [3] 5.8 mi (7:05 / mi) +160m 6:32 / mi

From Kingswells to Craibstone over Brimmond. Feeling really good this morning. Dry paths which was nice for a change

1 PM

Road running 45:34 [3] 6.83 mi (6:40 / mi) +70m 6:28 / mi

From college to Dyce through all the industrial estates then on to the old railway path, the Buchan way. Back the same way after session. Never been here before. The path goes for over 20 miles away from traffic and it seems to be really quiet. Might be good for the occasional fast run or session

Trail running intervals 22:50 [5] 4.45 mi (5:08 / mi) +50m 4:57 / mi

2 x 1mile, 4 x 1km. 1 min recovery. Legs felt quick but pretty limited by the wind again, almost got blown in to the River Don when crossing one of the bridges! Had the wind behind for the 2 x 1 mile then turned back in to it for the 4 x 1km. Still warm, dry and sunny

Monday Apr 22, 2013 #

5 PM

Trail running 1:37:28 [3] 13.4 mi (7:16 / mi) +380m 6:41 / mi

From Craibstone to Culter over Elrick hill, Brimmond hill and Kingshill wood. Took a shorter route by going through Westfield Estate which was good. Some fairly impressive mansions up there! Had never been there before so got a bit confused with directions. Legs feeling good enough. Was carrying a backpack so the uphills were harder than normal

Sunday Apr 21, 2013 #

12 PM

Hill running 2:38:06 [3] 20.13 mi (7:51 / mi) +1200m 6:38 / mi

Did the Scolty- Kerloch route for first time in ages. Still one bit of old snow but mostly good for fast running. Pushed quite hard on all the climbs and added an extra one on Hare hill on the way home. Felt really strong all the way. Getting a bit hungry on the last few miles though

Saturday Apr 20, 2013 #

11 AM

Hill running 1:03:03 [3] 7.37 mi (8:33 / mi) +530m 7:00 / mi

Ran over to Scolty for a hill session. Felt really good on the run over and did one climb as a warm up. The plan was to do 8 x 3min with jog down recovery but my right quad stiffened up when running down to start the reps. I did 3 reps, running really well but every time I jogged down my quad got tighter. Had to walk down on the 3rd one and it hurt lots so called it a day. Was a bit sore on the way home but not too bad. Muscle seemed to just lock up on the steep stuff

6 PM

Cycling 2:10:00 [2]

Spent some time trying to loosen off the quad which worked. Went out on the mountain bike to test it out and it was fine. Maybe doing a pretty hard road cycle the other day tightened up some muscles

8 PM

Road running 13:14 [3] 2.04 mi (6:29 / mi) +30m 6:12 / mi

Quick run to test the leg. Seemed completely fine. Need to keep it loosened off

Friday Apr 19, 2013 #

6 AM

Trail running 49:15 [3] 7.01 mi (7:02 / mi) +140m 6:37 / mi

Nice loop through Corsee woods and the golf course. Feeling good

Thursday Apr 18, 2013 #

10 AM

Road running warm up/down 50:46 [3] 7.31 mi (6:57 / mi) +150m 6:32 / mi

Warm up and cool down through upper Lochton and Hill of Banchory.

Road running intervals 31:21 [5] 6.0 mi (5:14 / mi) +60m 5:04 / mi

3 x 2 mile, 2 min jog recovery. Felt fit and fast but really struggled to keep up a fast pace in the wind. Each one had a 4 minute stretch running in to a wall of wind. Was flying with the wind behind though

Road running warm up/down 6:00 [1] 0.7 mi (8:34 / mi)

recovery jogs

1 PM

Cycling 2:00:00 [3]

On the road bike. Had a field trip at Finzean so biked there then came home via part of the Cairn o' mount and Knockburn. The wind made it very painful for the first 30mins to Finzean, nearly fell off! Still sunny and warm though

Wednesday Apr 17, 2013 #

10 AM

Hill running 1:38:08 [3] 11.12 mi (8:49 / mi) +800m 7:13 / mi

3 Scolty climbs and once up Gouach. Windy, wet, very muddy and cold. Was frozen by the end.

Tuesday Apr 16, 2013 #

8 AM

Trail running 42:58 [3] 6.07 mi (7:05 / mi) +200m 6:25 / mi

Round some of the lower trails at Scolty. Pretty wild morning, heavy rain and strong wind

Trail running tempo 23:12 [5] 4.06 mi (5:43 / mi) +130m 5:12 / mi

Two loops in the forest at Scolty. Some short sharp hills and plenty of mud. Ran pretty hard and felt good

7 PM

Cycling 2:00:00 [2]

On the mountain bike at shooting greens. Nice night but far too windy to go on the roads. The forest was a bit more sheltered at least. Did some tough climbs. Cycled until it was too dark to see the paths

Monday Apr 15, 2013 #

9 AM

Trail running 45:49 [3] 6.09 mi (7:31 / mi) +290m 6:33 / mi

From Murthly over Caputh hill and back. Feeling good

6 PM

Trail running 33:46 [3] 5.41 mi (6:14 / mi) +70m 6:00 / mi

Nice loop through Corsee woods and past loch of Leys. Warm and sunny, dry underfoot too. Felt easy and fast, put in some quick bursts every now and then

Sunday Apr 14, 2013 #

Hill running 2:06:44 [3] 16.28 mi (7:47 / mi) +1000m 6:32 / mi

From Murthly to Birnam hill, twice up then back. Had rained heavily just before running so the peat was really soft and wet. Was really warm and humid once the sun came out

Saturday Apr 13, 2013 #

10 AM

Trail running 1:09:01 [3] 10.48 mi (6:35 / mi) +170m 6:16 / mi

From Murthly along the River Tay then back through the castle estate, strides at the end. Fresh legs and springy

Friday Apr 12, 2013 #

1 PM

Trail running 1:25:30 [3] 11.31 mi (7:34 / mi) +620m 6:28 / mi

From College and through Tyrebagger woods, Elrick and Brimmond. Feeling pretty good after some easier days. Did some strides at the end

Thursday Apr 11, 2013 #

9 AM

Trail running 31:15 [3] 4.69 mi (6:40 / mi) +70m 6:22 / mi

Round Corsee woods and Burnett park

Road running 28:12 [3] 3.58 mi (7:53 / mi) +140m 7:01 / mi

Hill bounds on Corsee with recovery run along Burnett road and down to start. Not sure how many I did, could have been 5 or 6

Wednesday Apr 10, 2013 #

10 AM

Hill running 1:27:52 [3] 10.27 mi (8:33 / mi) +750m 6:58 / mi

Up Scolty 4 times then strides at the end.

Tuesday Apr 9, 2013 #

11 AM

Trail running 1:03:50 [3] 8.87 mi (7:12 / mi) +170m 6:48 / mi

Through Corsee woods and Brathens. Still tired but slightly better

Hill running intervals 10:00 [5] 1.52 mi (6:35 / mi) +180m 4:49 / mi

6 x 1min, 8 x 30s hills on Corsee and mount street. Walk down recovery. Happy enough with the session. Legs moving well

6 PM

Hill running 24:43 [3] 3.04 mi (8:08 / mi) +200m 6:45 / mi

Once up Scolty.

Monday Apr 8, 2013 #

10 AM

Hill running 1:27:49 [3] 10.2 mi (8:37 / mi) +700m 7:06 / mi

From home up to Scolty hill, Goauch hill then back up Scolty. Legs not feeling too bad after the race but feeling pretty tired in general

Sunday Apr 7, 2013 #

10 AM

Road running warm up/down 22:30 [2] 3.0 mi (7:30 / mi)

Round most of Strathclyde loch then some strides. Short cool down run after the race

Road running race 50:25 [5] 10.0 mi (5:03 / mi) +50m 4:58 / mi

Tom Scott 10 mile, Motherwell. Some good guys there to make it a tough race, the course is fast and the weather was not too bad. Three of us ran together at a fairly good pace until 7 miles then John Newsom tried to pull away. I stuck with him then pushed hard on a short hilly section to open a gap which I held for the last two miles to win by 7s in a big PB. Happy with the run. Maybe could have gone quicker in the middle part but I needed the extra energy for the last 3 miles. There was a breeze for a good bit of the race but it didn't make too much difference

Saturday Apr 6, 2013 #

12 PM

Trail running 1:18:29 [3] 10.2 mi (7:42 / mi) +450m 6:46 / mi

From Murthly over to Caputh hill then exploring some new routes in the woods towards Newtyle hill. Nice sunny day. Tired from the week

Friday Apr 5, 2013 #

6 AM

Hill running 1:06:51 [3] 7.27 mi (9:12 / mi) +650m 7:12 / mi

Last run from Glenmore. Went back up Meall a' bhuachaille then followed the ridge to the next hill then went back by loch morlich. Was pretty tired from intensive work the day before. Been a tough week of site visits, surveying people etc

6 PM

Trail running 27:33 [3] 4.32 mi (6:23 / mi) +60m 6:07 / mi

Found a new route from Murthly along the River Tay going downstream. Nice grass paths and through woods. Legs felt fast. Nice to run in warmer weather for a change

Thursday Apr 4, 2013 #

6 AM

Trail running 57:38 [3] 8.35 mi (6:54 / mi) +150m 6:32 / mi

Did a few miles warm up then 20 minutes quite hard followed by a cool down. Quite icy again so slowed down. Legs feeling good by the end of the 20 minutes

Wednesday Apr 3, 2013 #

6 AM

Hill running 1:05:19 [3] 7.76 mi (8:25 / mi) +450m 7:08 / mi

Another stunning morning. Ran up part of the Allt Mor trail then up to the top of the Chalamain gap and back. Wanted to get up Cairngorm but the top of the Allt Mor had some seriously steep and icy snow drifts to contour. It was a pretty amazing place to run with so much rock solid snow

5 PM

Trail running 34:10 [3] 4.57 mi (7:29 / mi) +140m 6:50 / mi

Exploring in the forest. Varied terrain and snow cover. Legs feeling better than the last few days

Tuesday Apr 2, 2013 #

6 AM

Trail running 28:24 [3] 3.51 mi (8:05 / mi) +100m 7:26 / mi

Short loop from the lodge through the forest to the north west with one short steep climb. Legs feeling tight from the snow/ice running. Was -10 when I started running, not ideal

5 PM

Trail running warm up/down 49:15 [3] 7.01 mi (7:02 / mi) +70m 6:49 / mi

Warm up and cool down round the loch. Feeling awful on the way back, sore stomach from eating lunch too late. Was on a trip to Glen Feshie which went on a while

Trail running intervals 33:06 [4] 6.0 mi (5:31 / mi) +140m 5:09 / mi

8 x 1200m, 3min recovery jog. Not the fastest session, had to use pretty slushy/icy tracks. Also felt tired from a long day. The second half were all uphill which made the run back to the lodge tough going!

Trail running warm up/down 24:00 [1] 2.56 mi (9:22 / mi) +40m 8:56 / mi

Recovery jog

Monday Apr 1, 2013 #

6 AM

Hill running 1:04:52 [3] 7.19 mi (9:01 / mi) +550m 7:17 / mi

From Glenmore lodge, through the forest then up to Meall a' bhuachaille, down part of the ridge then back the same way. Not much snow but plenty ice on the lower paths. Nice clear weather, can't be anywhere better for running

5 PM

Trail running 46:42 [3] 6.67 mi (7:00 / mi) +100m 6:41 / mi

Long loop round loch Morlich and surrounding forest. Barely saw anyone. Had a hard day of site visits

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