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Training Log Archive: rob s

In the 7 days ending Jun 24, 2012:

activity	#	time	miles		km		+m
Hill running	4	6:31:51	46.88	(8:22)	75.45	(5:12)	3020
Cycling	4	4:25:00
Trail running	6	3:38:40	33.32	(6:34)	53.62	(4:05)	530
Road running	1	31:38	5.14	(6:09)	8.27	(3:49)	60
Total	13	15:07:09	85.34		137.34		3610

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Sunday Jun 24, 2012 #

10 AM

Hill running 2:11:47 [3] 15.73 mi (8:23 / mi) +760m 7:17 / mi

Another good run. Over the Coyles of Muick, Craig Megen, Meall Gorm then back to Abergeldie through The Genechal. Nice route with some good climbs and rough terrain on the first half. Fast running on the second half. Legs feeling good. Managed to find 3 deer antlers to carry back in my bag

3 PM

Cycling 1:50:00 [2]

Back home on the south deeside the whole way. Legs felt ok but the heavy backpack made the uphills quite hard going

Saturday Jun 23, 2012 #

10 AM

Cycling warm up/down 50:00 [3]

Last big week of training before the europeans. Time to get some good running in from from uncles house at Abergeldie near Crathie.

Cycled up to Loch Muick to start a run.

Hill running 2:54:16 [3] 19.54 mi (8:55 / mi) +1300m 7:23 / mi

Long run round Conachcraig, Lochnagar (and meikle pap), Carn an t-Sagairt Mor, Cairn Bannoch, Broadcairn and back on the north side of Loch Muick. Rained lots and was quite cold on the tops

Cycling warm up/down 45:00 [2]

Cycle back to Crathie. Got soaked and couldn't warm up for ages as it was mostly downhill. Not pleasant

Friday Jun 22, 2012 #

12 PM

Trail running 35:02 [3] 5.06 mi (6:55 / mi) +80m 6:36 / mi

Round corsee woods and brathens. Very wet and muddy

5 PM

Cycling 35:00 [1]

Easy bike ride with my cousin round Abergeldie, Easter Balmoral and past the distillery

Thursday Jun 21, 2012 #

12 PM

Trail running warm up/down 21:08 [3] 3.12 mi (6:46 / mi) +50m 6:27 / mi

Trail running intervals 30:54 [5] 6.0 mi (5:09 / mi) +90m 4:55 / mi

6 x 1mile, 2min recovery jog along south bank of the river dee and blackhall. Felt good and ran well.

Trail running warm up/down 12:00 [1] 1.18 mi (10:10 / mi) +20m 9:40 / mi

Recovery jog

6 PM

Hill running 27:05 [3] 3.7 mi (7:19 / mi) +240m 6:06 / mi

Once up scolty. Legs feeling ok. Rubbish conditions with rain and mist above about 150m

Wednesday Jun 20, 2012 #

Cycling 25:00 [3]

To crathes and back for work. Spent the day doing strimming and other jobs outside in the sun

7 AM

Road running 31:38 [3] 5.14 mi (6:09 / mi) +60m 5:56 / mi

Round banchory route going along the railway line instead of the road for part of the run

7 PM

Trail running 41:13 [2] 5.7 mi (7:14 / mi) +120m 6:47 / mi

Out past brathens and through corsee. Holding back a bit, letting the legs recover

Tuesday Jun 19, 2012 #

11 AM

Hill running warm up/down 37:49 [3] 4.53 mi (8:21 / mi) +400m 6:33 / mi

Once up scolty as a warm up, once as a cool down. Was hard going the second time up

Hill running intervals 20:54 [5] 3.38 mi (6:11 / mi) +320m 4:47 / mi

Hill reps on a path at scolty. 8 reps starting at the bottom of a hill running to the top, down again then back up to the top. Easy run back down as recovery. Felt good and pushed hard. Should be a useful session

Trail running warm up/down 7:46 [2] 1.16 mi (6:42 / mi)

Recovery run downhill

7 PM

Trail running 18:56 [3] 2.92 mi (6:29 / mi) +50m 6:09 / mi

Round the woods. Bit tired from running in the morning and walking at loch muick in afternoon

Monday Jun 18, 2012 #

1 PM

Trail running 51:41 [3] 8.18 mi (6:19 / mi) +120m 6:03 / mi

Out to crathes then back through upper lochton and corsee woods. Hamstrings sore, especially the left one

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