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Training Log Archive: rob s

In the 7 days ending May 15, 2011:

activity # timemileskm+m
  Trail running7 4:27:16 41.28(6:28) 66.43(4:01) 995
  Hill running3 3:44:10 27.26(8:13) 43.87(5:07) 2200
  Weights1 45:00
  Road running1 21:40 3.27(6:38) 5.26(4:07) 35
  Total10 9:18:06 71.81 115.57 3230

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MoTuWeThFrSaSu

Sunday May 15, 2011 #

10 AM

Hill running 1:44:22 [3] 13.3 mi (7:51 / mi) +850m 6:33 / mi

Run with Simon and Rob. Started at the bottom of peter hill, ran to the summit, along the top then down to the feugh then up some climbs on the north side of the river. After reaching one of the cairns we went north towards glen cat then came back over to forest of birse. Pushed hard on the climbs and descents trying to burn each other off. Ended up racing flat out with Simon on the last few miles
6 PM

Weights 45:00 [3]

Saturday May 14, 2011 #

11 AM

Trail running 1:17:38 [3] 12.31 mi (6:18 / mi) +250m 5:56 / mi

Along the river by blackhall then up through some paths at shooting greens then back. Legs feeling a bit stiff

Friday May 13, 2011 #

12 PM

Trail running warm up/down 23:11 [3] 3.4 mi (6:49 / mi) +40m 6:35 / mi

Run through corsee woods to start reps at burnett park then home. Legs felt like jelly on the way home

Road running intervals 21:40 [5] 3.27 mi (6:38 / mi) +35m 6:25 / mi

10 x 70s reps with 1min walk recovery round the road at burnett park. Quite fast although the sharp corner at the bottom of the track slows the times a bit. Really hard session going 100%
6 PM

Hill running 49:22 [3] 5.96 mi (8:17 / mi) +450m 6:43 / mi

Long climb up scolty then a long one up goauch hill. Climbing and descending well

Wednesday May 11, 2011 #

8 AM

Trail running 36:17 [3] 5.54 mi (6:33 / mi) +150m 6:02 / mi

Kingswells to college. Nice warm sunshine
6 PM

Trail running 35:02 [4] 6.26 mi (5:36 / mi) +60m 5:26 / mi

From home out to the milton along the railway and back. Legs felt good and managed to keep up a decent pace, until arbeadie road

Tuesday May 10, 2011 #

7 AM

Trail running 30:35 [3] 4.81 mi (6:21 / mi) +75m 6:04 / mi

7 PM

Trail running warm up/down 14:54 [3] 2.22 mi (6:43 / mi) +70m 6:07 / mi

From the auchattie bus depot up to the gate at scolty and back after the session

Hill running intervals 1:10:26 [5] 8.0 mi (8:48 / mi) +900m 6:31 / mi

6 reps of scolty with jog down recovery. 2 short steep and 4 long gradual climbs. Was a bit windy on the long ones. Legs felt quite good.

Monday May 9, 2011 #

11 AM

Trail running 49:39 [3] 6.74 mi (7:22 / mi) +350m 6:21 / mi

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