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Training Log Archive: rob s

In the 7 days ending Jan 1, 2012:

activity	#	time	miles		km		+m
Hill running	3	5:49:24	43.28	(8:04)	69.65	(5:01)	2720
Trail running	5	3:46:05	34.9	(6:29)	56.17	(4:02)	700
Road running	2	59:48	9.91	(6:02)	15.95	(3:45)	125
Weights	2	55:00
Total	12	11:30:17	88.09		141.77		3545

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Sunday Jan 1, 2012 #

12 PM

Trail running 1:18:38 [3] 11.82 mi (6:39 / mi) +275m 6:12 / mi

Round shooting greens. Got a bit carried away as I was feeling good. Didn't mean to run for so long

Saturday Dec 31, 2011 #

12 PM

Hill running 1:19:07 [3] 9.6 mi (8:14 / mi) +670m 6:46 / mi

Scolty and goauch a few times. No pain in the leg so hopefully thats it sorted. Last run of 2011. Been a good year for running

2 PM

Weights 15:00 [3]

Friday Dec 30, 2011 #

9 AM

Trail running 21:31 [3] 3.24 mi (6:38 / mi) +60m 6:17 / mi

Quick run round corsee woods. Was going to race at the aberdeen beach bum handicap but could feel a bit of pain in my knee. Jumping over 54 barriers wouldn't be a good idea

9 PM

Trail running 41:59 [3] 6.46 mi (6:30 / mi) +45m 6:22 / mi

Head torch run along the railway line. Pretty wild weather and very muddy underfoot. No pain in knee

Thursday Dec 29, 2011 #

11 AM

Hill running 2:50:18 [3] 21.62 mi (7:53 / mi) +1200m 6:43 / mi

Up goauch hill, across to scolty then up kerloch and back up scolty. Cold and windy with occasional blizzards. Thin covering of snow on the top half of kerloch which made it slippery on the way down. Felt good the whole way. Thought I could feel a bit of pain on my knee but not sure if it's getting better or worse. Will see how it is tomorrow then maybe rest it if its not ok

Wednesday Dec 28, 2011 #

10 AM

Trail running warm up/down 21:25 [3] 3.18 mi (6:44 / mi) +85m 6:13 / mi

Trail running intervals 25:41 [5] 5.02 mi (5:07 / mi) +130m 4:44 / mi

8 x 3min plus one extra rep to the top of the hill. 80s easy run between reps. Started near burnett park on the track that goes towards the brathens/raemoir road. Went up and down the 1.5mile stretch of track taking in a few of the climbs. Was very windy but felt good

Trail running warm up/down 10:40 [2] 1.28 mi (8:20 / mi) +30m 7:46 / mi

Recovery between reps

6 PM

Road running 31:22 [3] 5.1 mi (6:09 / mi) +65m 5:55 / mi

Loop round banchory. Not pushing too hard. Strong wind on the second half

Tuesday Dec 27, 2011 #

8 AM

Trail running 26:11 [3] 3.9 mi (6:43 / mi) +75m 6:20 / mi

Felt a bit tired after yesterday. Slight twinge on the inside of the back of my knee when running downhill. Felt it on a few runs in tenerife. Possibly from tight calfs. Went for a walk up morrone in braemar in the afternoon and felt fine

8 PM

Weights 40:00 [3]

Monday Dec 26, 2011 #

11 AM

Road running warm up/down 13:00 [2] 1.75 mi (7:26 / mi)

Road running race 15:26 [5] 3.06 mi (5:03 / mi) +60m 4:45 / mi

Boxing day 5k, Banchory. Good hard run, on my own after the first half mile though. Strong wind so probably lost a bit of time in the first half mile and last mile of the run. Hopefully go under 15mins sometime, just need someone to push the pace on the long downhill bit.

1 PM

Hill running 1:39:59 [3] 12.06 mi (8:17 / mi) +850m 6:48 / mi

A few climbs of scolty and goauch. Feeling a bit tired after the race.

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