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Training Log Archive: rob s

In the 7 days ending Feb 26, 2012:

activity	#	time	miles		km		+m
Hill running	3	5:23:06	39.29	(8:13)	63.23	(5:07)	2950
Trail running	5	3:52:27	33.66	(6:54)	54.17	(4:17)	1020
Road running	2	1:22:13	14.61	(5:38)	23.51	(3:30)	160
Cycling	1	40:00
Total	10	11:17:46	87.56		140.91		4130

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Sunday Feb 26, 2012 #

11 AM

Cycling 20:00 [2]

Up to knockburn loch

Hill running 2:52:02 [3] 21.0 mi (8:12 / mi) +1500m 6:42 / mi

Up kerloch, mount shade, clachnaben, back up shade then up hare hill and back to knockburn. Great weather and dry underfoot. No pain in the legs which was also good. Felt strong the whole way

Cycling 20:00 [2]

Saturday Feb 25, 2012 #

3 PM

Road running warm up/down 16:00 [2] 2.2 mi (7:16 / mi)

Road running race 25:11 [5] 5.02 mi (5:01 / mi) +30m 4:56 / mi

Cupar 5 miler. Was determined to race this, nose still a bit runny but cold mostly gone. Good hard run, went out fast with the leaders and worked hard to keep alongside Kris Gauson for as long as possible, Derek Hawkins pulled away after 1 mile. Was useful on the way out running together in to the wind, managed to take turns at the front. He dropped me after 3 miles and I kept up a decent pace to stay 3rd. Splits were 5.05, 5.15, 5.06, 4.50, 4.48

7 PM

Trail running 36:58 [3] 5.51 mi (6:43 / mi) +100m 6:21 / mi

Round corsee and the golf course with the headtorch

Friday Feb 24, 2012 #

12 PM

Trail running 42:50 [3] 6.61 mi (6:29 / mi) +60m 6:18 / mi

Loop on forest paths from Murthly. Still feeling slightly ill but not getting any worse. Did a slow jog/walk up birnam hill after

Thursday Feb 23, 2012 #

2 PM

Trail running 1:14:43 [3] 10.6 mi (7:03 / mi) +400m 6:19 / mi

Over elrick twice and brimmond once, trying to get some faster flatter paths. Not feeling that great so couldn't push too hard, had a bit of a cold. Was wanting to do some long hill reps but decided against it

Wednesday Feb 22, 2012 #

11 AM

Hill running 1:29:37 [3] 11.02 mi (8:08 / mi) +850m 6:34 / mi

3 times up scolty, once up goauch. Feeling pretty good, even managed to wear some new shoes without them hurting my foot

5 PM

Trail running 16:32 [4] 2.93 mi (5:39 / mi) +60m 5:18 / mi

Round a loop through corsee and burnett park. Felt good and fast, pushed quite hard but kept a bit back

Tuesday Feb 21, 2012 #

11 AM

Road running warm up/down 18:32 [3] 2.92 mi (6:21 / mi) +60m 5:58 / mi

Road running intervals 22:30 [5] 4.47 mi (5:02 / mi) +70m 4:48 / mi

10 x 2min15 with 1min recovery walk/jog. Started on blackhall road, 6 were on road, 4 on the track along the river. Legs were feeling quite good by the end, first fast session in a while

5 PM

Hill running 1:01:27 [3] 7.27 mi (8:27 / mi) +600m 6:44 / mi

3 times up scolty. Just finishing as it got dark.

Monday Feb 20, 2012 #

11 AM

Trail running 1:01:24 [3] 8.01 mi (7:40 / mi) +400m 6:38 / mi

Over elrick and brimmond a few times from college

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