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Training Log Archive: rob s

In the 7 days ending Oct 30, 2011:

activity # timemileskm+m
  Trail running6 5:03:28 44.34(6:51) 71.36(4:15) 1130
  Hill running2 3:35:15 24.74(8:42) 39.81(5:24) 1570
  Cycling1 1:40:00
  Road running2 1:08:33 11.15(6:09) 17.94(3:49) 85
  Weights1 20:00
  Total12 11:47:16 80.23 129.12 2785

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MoTuWeThFrSaSu

Sunday Oct 30, 2011 #

8 AM

Hill running 2:19:16 [3] 15.32 mi (9:05 / mi) +900m 7:41 / mi

Run round the kilpatrick hills from my grans house. Lots of short sharp climbs. Seriously wet and boggy underfoot. Legs felt great

Saturday Oct 29, 2011 #

10 AM

Road running warm up/down 10:00 [2] 1.2 mi (8:20 / mi)

Road running tempo 16:28 [5] 3.16 mi (5:13 / mi)

Aberdeen parkrun. Really strong headwind for half the race. Impossible to get a decent time, won by quite a long way. Ran a mile in 4.32 with a tailwind. Legs felt ok

Road running warm up/down 12:56 [2] 1.68 mi (7:42 / mi) +20m 7:25 / mi

Run to seaton park to do a grass session.
11 AM

Trail running warm up/down 19:48 [2] 2.65 mi (7:28 / mi) +40m 7:08 / mi

Run round seaton park. Nice wet muddy grass

Trail running intervals 38:30 [5] 6.86 mi (5:37 / mi) +80m 5:25 / mi

Hard training session with Dave Vernon. 10 x 2.5mins, 1.5min recovery run. Reps were fast, recovery run was a bit too quick for me. Stuck with Dave for first 6-7 then couldn't keep up. Never train with a top class xc runner after having done a race to warm up. The ground was very soft which made it even tougher. Did about 800m each rep

Friday Oct 28, 2011 #

11 AM

Cycling 1:40:00 [3]

Out past knockburn loch then up to the top of the slug road and back, going up the durris road. Felt really good, was flying along. Decided not to run today to save the legs, might be doing a hard session with fast people tomorrow

Thursday Oct 27, 2011 #

8 AM

Trail running 49:53 [3] 6.65 mi (7:30 / mi) +220m 6:48 / mi

In to college over brimmond and elrick. Ankle felt a bit stiff after physio yesterday, had to be careful on the tussocks on brimmond
7 PM

Road running 29:09 [4] 5.11 mi (5:42 / mi) +65m 5:29 / mi

Round banchory. Legs felt good so pushed a bit. Loads of street lights weren't on. Had to jog slowly through the woods at the top of hillcroft road since the nearest light was out, slowed the time down

Wednesday Oct 26, 2011 #

11 AM

Hill running 1:15:59 [3] 9.42 mi (8:04 / mi) +670m 6:36 / mi

4 short steep climbs of scolty going from home. Ankle feeling ok on the downhills, took them fairly easy though
5 PM

Trail running 38:11 [3] 6.02 mi (6:21 / mi) +150m 5:53 / mi

Through corsee woods then right round inchmarlo golf course and back, trying to work hard on the climbs. Was going to go round banchory golf course as well but underestimated how big these courses are! Would have been nearer 10 miles
9 PM

Weights 20:00 [3]

Did 30 mins of foam roller exercises to warm up. Legs still a bit stiff from the weekend

Tuesday Oct 25, 2011 #

8 AM

Trail running 39:12 [3] 5.38 mi (7:17 / mi) +150m 6:42 / mi

Over brimmond to college. Very dark, misty and windy.
4 PM

Trail running 49:27 [3] 6.57 mi (7:32 / mi) +270m 6:40 / mi

Over elrick and brimmond back to kingswells. Pouring rain and strong winds. Went easy on the downhills as the paths were waterlogged

Monday Oct 24, 2011 #

6 PM

Trail running 1:08:27 [3] 10.21 mi (6:42 / mi) +220m 6:17 / mi

Back home, legs feeling a bit stiff. Ran up the river then back through shooting greens with the headtorch.

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