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Training Log Archive: rob s

In the 7 days ending Jan 13, 2013:

activity # timemileskm+m
  Hill running4 6:33:41 50.07(7:52) 80.58(4:53) 3110
  Trail running6 5:40:09 49.06(6:56) 78.95(4:18) 990
  Road running2 46:35 7.59(6:08) 12.22(3:49) 100
  Total12 13:00:25 106.72(7:19) 171.75(4:33) 4200

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MoTuWeThFrSaSu

Sunday Jan 13, 2013 #

8 AM

Hill running 2:30:40 [3] 20.46 mi (7:22 / mi) +970m 6:25 / mi

Scolty run with Joe S as he was in the area. Did a few climbs then some faster running round shooting greens then back over the hill. The pace was faster than I usually do for a long run but it's probably a good thing to push it more sometimes. Felt a bit tired but not too bad after such a big week

Saturday Jan 12, 2013 #

7 AM

Road running 30:45 [3] 5.01 mi (6:08 / mi) +60m 5:55 / mi

Round the town loop in the sleety rain. Felt quite stiff after yesterdays session so had an easy day. Ran steady for the first half then put in some strides on the way back

Friday Jan 11, 2013 #

7 AM

Trail running 1:13:12 [3] 9.96 mi (7:21 / mi) +350m 6:38 / mi

In to college from Cults. Very muddy in the forest so slow going.
4 PM

Trail running warm up/down 50:44 [2] 7.15 mi (7:06 / mi) +150m 6:40 / mi

Warm up through corsee woods down to Burnett park then back home by the golf course after the session. Running out of energy and feeling knackered by the end

Trail running intervals 12:16 [5] 2.5 mi (4:54 / mi)

Grass session at Burnett park. 6 x 400 (400 jog recovery) then 8 x 200m (200m jog recovery). Hard session especially as the ground was very soft. Was difficult to get up to a decent speed. Just managed to finish before it got too dark

Trail running warm up/down 21:38 [1] 2.5 mi (8:39 / mi)

Recovery jog between intervals

Thursday Jan 10, 2013 #

11 AM

Hill running 1:41:43 [3] 12.07 mi (8:26 / mi) +820m 6:58 / mi

3 times up Scolty, once up Goauch hill. Feeling tired and stiff to start but much better after a few miles
6 PM

Road running 15:50 [3] 2.58 mi (6:08 / mi) +40m 5:51 / mi

Loop round the town then strides. Legs moving much better than earlier

Wednesday Jan 9, 2013 #

11 AM

Hill running warm up/down 1:01:28 [3] 7.63 mi (8:03 / mi) +470m 6:46 / mi

Over Scolty once as warm up and again on the cool down

Hill running intervals 10:00 [5] 1.55 mi (6:27 / mi) +250m 4:18 / mi

6 x 1min then 8 x 30s hill reps, 3min and 2 min recovery walk down. Used the first hill on Scolty up to the gate. Was getting well beyond the gate in the minute ones. Felt pretty good after the first one and was pushing hard
4 PM

Trail running 35:41 [3] 5.32 mi (6:42 / mi) +110m 6:18 / mi

Through corsee woods and burnett park then round Banchory golf course. Stayed light enough not to need the head torch

Tuesday Jan 8, 2013 #

8 AM

Trail running 44:09 [3] 6.02 mi (7:20 / mi) +170m 6:45 / mi

In to college from Kingswells and over Brimmond. Dark and pouring again. So much flooded ground on the path to Brimmond, can't believe anyone uses it apart from me!
6 PM

Trail running 56:19 [3] 8.76 mi (6:26 / mi) +80m 6:15 / mi

Along the deeside line to just passed Crathes village and back with strides at the end. Feeling good

Monday Jan 7, 2013 #

10 AM

Hill running 1:09:50 [3] 8.36 mi (8:21 / mi) +600m 6:50 / mi

3 times up Scolty in the pouring rain. Feeling good and running well
4 PM

Trail running 46:10 [3] 6.85 mi (6:44 / mi) +130m 6:22 / mi

Through corsee woods and round inchmarlo and back, then strides at the end. Managed to just get round before it was too dark. Very wet everywhere

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