Training Log Archive: rob sIn the 7 days ending Apr 24, 2011:
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Sunday Apr 24, 2011 #
11 AM
Trail running race (Bamoral half marathon) 1:13:39 [5] 13.1 mi (5:37 / mi) +250m 5:18 / mi
Really nice run through ballochbuie then on to glen gelder. Didn't feel too tired so took on the lead after 3 miles. Happy with the weekends races. Can't wait to enjoy running slow up hills again
5 PM
Hill running 33:21 [3] 3.62 mi (9:13 / mi) +330m 7:11 / mi
8 PM
Weights 45:00 [3]
Saturday Apr 23, 2011 #
2 PM
Trail running warm up/down 11:00 [3] 1.6 mi (6:52 / mi) +20m 6:37 / mi
Road running race (Balmoral 10k) 32:15 [5] 6.26 mi (5:09 / mi) +125m 4:51 / mi
Good run. Felt really strong most of the way. Stayed with the leading pack until the hill, took the lead and hammered it to try and break the field up. Faded a bit at the top and dropped back to 4th. Regained a place in the last 2km.
Splits were; 5.04, 5.18, 6.09, 4.52, 4.50, 4.44 then 1.15 for the last 0.26
1st Martin Williams 31.55
2nd Robert Russel 32.03
4th Ben Livesey 32.18
5th Andrew Douglas
Splits were; 5.04, 5.18, 6.09, 4.52, 4.50, 4.44 then 1.15 for the last 0.26
1st Martin Williams 31.55
2nd Robert Russel 32.03
4th Ben Livesey 32.18
5th Andrew Douglas
Friday Apr 22, 2011 #
12 PM
Trail running 29:28 [2] 4.19 mi (7:02 / mi) +65m 6:43 / mi
Easy run with my brother. Felt a bit tired but the legs seemed to be working ok. Hopefully will be ok tomorrow at balmoral
3 PM
Cycling 40:00 [2]
Nice bike ride out beyond strachan and back for a walk in the sun
Thursday Apr 21, 2011 #
Trail running 46:54 [3] 7.12 mi (6:35 / mi) +110m 6:17 / mi
Wednesday Apr 20, 2011 #
Trail running 1:07:48 [3] 9.5 mi (7:08 / mi) +500m 6:08 / mi
Legs felt good. Fast climbs, descents and flat bits.
Note
A few hours of path building in Aberdeen for volunteering work. Digging drainage ditches etc with a spade and pickaxe. Quite hard work in the warm sun
Monday Apr 18, 2011 #
6 PM
Trail running warm up/down 19:19 [3] 2.84 mi (6:48 / mi) +50m 6:27 / mi
Road running intervals 25:00 [5] 4.0 mi (6:15 / mi) +50m 6:01 / mi
Reps round burnett park. 10 x 95s with 55s recovery walk. Was getting round just over a lap each time. Felt quite tired by the end. Last interval session before balmoral