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Training Log Archive: rob s

In the 7 days ending Jan 22, 2012:

activity # timemileskm+m
  Hill running5 6:49:10 49.7(8:14) 79.99(5:07) 3260
  Trail running5 3:35:28 30.97(6:57) 49.84(4:19) 830
  Road running1 42:55 7.3(5:53) 11.75(3:39) 105
  Weights1 40:00
  Total11 11:47:33 87.97 141.58 4195

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Sunday Jan 22, 2012 #

9 AM

Hill running 2:43:06 [3] 20.05 mi (8:08 / mi) +1150m 6:54 / mi

Out to tom's cairn and back with a few climbs of scolty and goauch hill on the way. Nice mix of mountain bike trail, forest track and open hill. The ground was really bad around tom's cairn, too much cattle trampling. Felt good after 30mins though quads were a bit sore from yesterday

Saturday Jan 21, 2012 #

11 AM

Trail running warm up/down 8:00 [2] 1.0 mi (8:00 / mi) +30m 7:19 / mi

Hill running race 23:45 [5] 3.5 mi (6:47 / mi) +250m 5:33 / mi

Leg 2 of devils burdens. Really strong head wind for first 2.5 miles, legs felt good and I pushed as hard as possible. Moved through the field to get the team to 4th place. Fastest leg time by over 2 mins which hopefully means I'm in good shape. Still off the record but without the wind it'd have been a lot quicker. Hips and quads seemed to tighten badly at the finish
12 PM

Hill running 1:15:00 [3] 8.2 mi (9:09 / mi) +600m 7:27 / mi

Run over bishop hill, west lomond then back to Falkland

Friday Jan 20, 2012 #

12 PM

Trail running 55:04 [3] 8.21 mi (6:42 / mi) +160m 6:19 / mi

Round brathens and inchmarlo golf course. Feeling quite good, put in some fast/slower bits to test the legs

Thursday Jan 19, 2012 #

6 AM

Trail running 41:46 [3] 6.4 mi (6:32 / mi) +100m 6:13 / mi

Out to crathes and back with the headtorch. Paths were really icey and not great to run on.
1 PM

Hill running 51:28 [3] 7.04 mi (7:19 / mi) +360m 6:18 / mi

3 climbs of brimmond from craibstone. Good conditions except a few icey bits. Legs feeling ok.

Wednesday Jan 18, 2012 #

11 AM

Hill running 1:35:51 [3] 10.91 mi (8:47 / mi) +900m 7:00 / mi

3 climbs of scolty, 2 of goauch. Calfs feeling a bit tight but got better after the first climb
8 PM

Weights 40:00 [3]

Tuesday Jan 17, 2012 #

7 AM

Trail running 1:03:12 [3] 8.12 mi (7:47 / mi) +400m 6:45 / mi

Up elrick and brimmond hill a few times. Some icey patches but mostly ok. Feeling quite good
7 PM

Road running warm up/down 14:55 [2] 2.22 mi (6:43 / mi) +45m 6:19 / mi

Road running intervals 21:00 [5] 4.23 mi (4:58 / mi) +50m 4:47 / mi

7 x 3min, 1min recovery easy run. Feeling pretty good and pushed hard. There were a few icey corners where I had to slow down but quite happy with the distances, the last one was 2.55/km pace

Road running warm up/down 7:00 [2] 0.85 mi (8:14 / mi) +10m 7:57 / mi

Easy running in recovery time

Monday Jan 16, 2012 #

8 AM

Trail running 47:26 [3] 7.24 mi (6:33 / mi) +140m 6:11 / mi

Round inchmarlo and brathens. Seriously cold and ground frozen solid everywhere

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