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Training Log Archive: rob s

In the 7 days ending Jan 15, 2012:

activity # timemileskm+m
  Hill running5 6:35:35 49.36(8:01) 79.44(4:59) 3590
  Trail running5 3:20:21 30.25(6:37) 48.68(4:07) 615
  Cycling2 1:20:00
  Road running2 1:15:55 13.13(5:47) 21.13(3:36) 185
  Weights1 40:00
  Total12 13:11:51 92.74 149.25 4390

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MoTuWeThFrSaSu

Sunday Jan 15, 2012 #

10 AM

Cycling warm up/down 40:00 [2]

Up to knockburn loch and back

Hill running 2:34:43 [3] 19.72 mi (7:51 / mi) +1300m 6:31 / mi

2 circuits of the kerloch loop. Added an extra 100m climb on the first one. Not a very exciting route but didn't fancy venturing further in to the hills as it was so cold to start with. Was actually warmer on the hill than in banchory

Saturday Jan 14, 2012 #

11 AM

Weights 40:00 [3]

Trail running 1:03:33 [3] 9.71 mi (6:33 / mi) +165m 6:13 / mi

Round brathens on some nice frozen paths. Bit uneven in places and rock solid

Friday Jan 13, 2012 #

11 AM

Trail running warm up/down 28:24 [2] 3.54 mi (8:01 / mi) +120m 7:15 / mi

Hill running intervals 35:25 [5] 4.33 mi (8:11 / mi) +660m 5:33 / mi

5 climbs of scolty with jog down recovery down the steep path. 2 short steep and 3 long more gradual ones. Hard session. The short ones were quite quick, both around 4.33. Think I usually only just break 5mins but can't remember. The longer ones were ok but hard to attack the whole way since they were about 8.50.

Hill running 16:49 [2] 1.64 mi (10:15 / mi)

Recovery jog down path on scolty
4 PM

Trail running 18:41 [3] 2.85 mi (6:33 / mi) +60m 6:09 / mi

Round corsee woods to stretch the legs out. Felt good

Thursday Jan 12, 2012 #

11 AM

Trail running 54:12 [3] 8.64 mi (6:16 / mi) +150m 5:57 / mi

Out to crathes, round the woods then back a different way. Managed to avoid the area of fallen trees. Followed the riverbank trail for as long as possible on the way out
6 PM

Road running 28:50 [4] 5.15 mi (5:36 / mi) +65m 5:23 / mi

Round banchory. Ran the slower way round finishing with the 2mile gradual uphill in to the wind. Legs felt really good, could have gone quicker

Wednesday Jan 11, 2012 #

11 AM

Hill running 1:34:03 [3] 11.19 mi (8:24 / mi) +880m 6:45 / mi

Up scolty and goauch a few times. Found a new biking path going off goauch hill which was good fun to run on, lots of steep technical bits. Felt quite good but got really hungry quite quickly
3 PM

Cycling 40:00 [2]

Fairly easy bike ride up near knockburn loch and back

Tuesday Jan 10, 2012 #

7 AM

Hill running 54:08 [3] 7.0 mi (7:44 / mi) +450m 6:27 / mi

Twice up scolty. Head torch ran out of battery just as I reached the streetlights again, perfect timing
6 PM

Road running warm up/down 17:05 [2] 2.6 mi (6:34 / mi) +50m 6:12 / mi

Road running intervals 20:00 [5] 4.08 mi (4:54 / mi) +60m 4:41 / mi

10 x 2min, 1min recovery easy pace but not too slow. Legs felt a bit tired and heavy. Went round roads at hill of banchory, finishing with the uphill past the school

Road running warm up/down 10:00 [2] 1.3 mi (7:42 / mi) +10m 7:31 / mi

Running between reps

Monday Jan 9, 2012 #

6 AM

Hill running 40:27 [3] 5.48 mi (7:23 / mi) +300m 6:19 / mi

Up scolty from home with the headtorch. Don't enjoy running in the dark that much, will need to put up with it for a while though.
6 PM

Trail running 35:31 [3] 5.51 mi (6:27 / mi) +120m 6:02 / mi

Through the woods, round inchmarlo golf course and back.

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