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Training Log Archive: rob s

In the 7 days ending Sep 4, 2011:

activity	#	time	miles		km		+m
Trail running	7	5:11:46	46.97	(6:38)	75.59	(4:07)	1330
Hill running	4	4:29:42	29.06	(9:17)	46.77	(5:46)	2935
Cycling	5	2:50:00
Weights	1	25:00
Road running	1	5:00	1.15	(4:21)	1.85	(2:42)	20
Total	12	13:01:28	77.18		124.21		4285

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Sunday Sep 4, 2011 #

10 AM

Cycling 25:00 [2]

11 AM

Trail running 1:56:49 [3] 16.74 mi (6:59 / mi) +650m 6:14 / mi

From home up to brathens hill then along the track up hill of fare. Followed the track past the bothy going west then it starts going north. Followed it til it ran out then turned back. Felt good although my right hip was a bit stiff still. Was nice to see some sunshine as well

Saturday Sep 3, 2011 #

1 PM

Trail running warm up/down 12:00 [2] 1.2 mi (10:00 / mi) +100m 7:57 / mi

Hill running race 26:25 [5] 3.24 mi (8:09 / mi) +385m 5:57 / mi

Braemar gathering race. Not a great run, started too quick and felt tired by the deer fence. Was in the lead on the climb but being caught on the 2nd half and only just ahead at the top. Wasn't confident on the route off the hill but managed to find it ok. The ground was really wet and I had a bad fall just before crossing the path. Hector Haines was about 2s behind me going over the deer fence then I fell again and he got in the lead. Legs felt like jelly and couldn't lift my right leg properly after landing heavily on my hip. The gap wasn't big but I just couldn't stride out, then I fell again going across the bog. Hobbled round the track and was lucky not to lose any more places. Took about an hour for the hip to loosen off. Bit frustrating but ah well

Friday Sep 2, 2011 #

11 AM

Trail running 47:31 [2] 7.0 mi (6:47 / mi) +150m 6:22 / mi

Fairly easy run round brathens. Feeling quite good

Thursday Sep 1, 2011 #

11 AM

Cycling 25:00 [2]

Hill running 1:02:06 [3] 7.31 mi (8:30 / mi) +550m 6:53 / mi

Twice up scolty, once up goauch. Feeling a bit tired today so easing up for the weekend

6 PM

Weights 25:00 [3]

Wednesday Aug 31, 2011 #

10 AM

Cycling 25:00 [2]

Having to check traps every day this week on the feugh. Good excuse to get some extra biking in

12 PM

Trail running warm up/down 22:41 [2] 3.4 mi (6:40 / mi) +60m 6:19 / mi

Hill running intervals 18:49 [5] 2.51 mi (7:30 / mi) +200m 6:01 / mi

10 reps of corsee with jog down recovery. Legs were feeling it a bit on first few but seemed to get better

Road running intervals 5:00 [5] 1.15 mi (4:21 / mi) +20m 4:07 / mi

10 x 30s along burnett road. 20s recovery, not really enough. Slightly uphill for 5 reps, slightly downhill for 5. Hard work going straight after the hill reps

6 PM

Trail running 34:04 [3] 5.36 mi (6:21 / mi) +110m 5:58 / mi

Feeling pretty good. Time to ease down a bit for the next few races

Tuesday Aug 30, 2011 #

11 AM

Cycling 30:00 [3]

Up to the nine stanes car park

Trail running warm up/down 12:23 [2] 1.78 mi (6:57 / mi) +50m 6:24 / mi

A lap round the circuit of mulloch.

Trail running intervals 28:28 [5] 5.26 mi (5:25 / mi) +150m 4:58 / mi

3 laps of mulloch going anti clockwise with a 3 min recovery walk. Forgot how tough the laps are. Starts off with a long gradual downhill then lots of short climbs with a few flat bits on the way back. Lap times got about 15s quicker each time. Really attacked the climbs and was completely knackered after each lap

Cycling 25:00 [2]

Back home via strachan. Mostly downhill

6 PM

Trail running 37:50 [3] 6.23 mi (6:04 / mi) +60m 5:54 / mi

Along the railway line to the milton and back the same way. Legs were tired going back up arbeadie road. Feeling good on the flat though

Monday Aug 29, 2011 #

11 AM

Cycling warm up/down 20:00 [2]

From Dinnet out to the bottom of morven

Hill running 2:42:22 [3] 16.0 mi (10:09 / mi) +1800m 7:31 / mi

First ever time running up morven and 2nd and 3rd time in one run. Started at groddie, did a short bit of flat running then up the steep way to the top. Ran down over the more gradual route, same as the race I think. Did another climb up the steep way then on the last one I ran up the descent route. Climbed hard and took the descents fairly easy. Didn't really enjoy it as it was freezing cold and seriously windy on the last part, could barely move in places. Paths were waterlogged and horrible too.

Cycling 20:00 [2]

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