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Training Log Archive: rob s

In the 7 days ending Jan 20, 2013:

activity # timemileskm+m
  Trail running7 5:58:15 49.95(7:10) 80.39(4:27) 690
  Hill running3 3:30:30 25.45(8:16) 40.96(5:08) 1560
  Road running2 48:40 7.13(6:50) 11.47(4:14) 260
  Cross country race1 36:31 6.44(5:40) 10.36(3:31) 30
  Total9 10:53:56 88.97(7:21) 143.18(4:34) 2540

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Sunday Jan 20, 2013 #

1 PM

Trail running warm up/down 22:30 [2] 3.0 mi (7:30 / mi) +20m 7:21 / mi

Decent warm up in the park. Ground soft and muddy with some snow on top

Cross country race race 36:31 [5] 6.44 mi (5:40 / mi) +30m 5:35 / mi

Cardiff XC. Not a great run. Really struggled to feel like I was racing and went backwards after the first mile. I didn't cope well the mud and soft ground, kept sinking in and losing any momentum. Just couldn't get my legs to move me forward. Maybe some hills would have helped break it up. It wasn't a complete disaster as the other guys ran really well and we got 1st team.

Trail running warm up/down 26:08 [2] 3.26 mi (8:01 / mi)

Warm down run round the park.

Saturday Jan 19, 2013 #

3 PM

Trail running 1:05:40 [2] 9.44 mi (6:57 / mi) +50m 6:51 / mi

In Cardiff for the XC. Ran round the park and race course a few times. James joined me for most of it.

Friday Jan 18, 2013 #

10 AM

Hill running 58:03 [3] 7.23 mi (8:02 / mi) +450m 6:44 / mi

Twice up Scolty in snow.

Trail running 45:28 [3] 6.88 mi (6:37 / mi) +110m 6:18 / mi

Crathes loop and strides at the end. Snow really heavy during the strides, could barely see. Legs feeling quite quick

Thursday Jan 17, 2013 #

11 AM

Trail running warm up/down 56:18 [3] 7.82 mi (7:12 / mi) +120m 6:52 / mi

Through Corsee and out to Brathens to find somewhere for a session. Back home through Inchmarlo golf course and Corsee woods. Not as cold today but snow still there

Road running intervals 11:40 [5] 2.65 mi (4:24 / mi) +20m 4:18 / mi

Session on the road from Brathens to Glassel. Long straight of quiet road and pretty much flat. Did 6 x 70s (2.30 jog) and 8 x 35s (1.30 jog). Legs moving really well and keeping a fast pace on every rep, finished feeling strong. Was good to run on a fast surface for a change

Road running warm up/down 27:00 [1] 2.75 mi (9:49 / mi) +30m 9:30 / mi

Recovery jog between reps

Wednesday Jan 16, 2013 #

7 AM

Trail running 48:11 [3] 6.0 mi (8:02 / mi) +170m 7:23 / mi

In to college over Brimmond hill, around -7 degrees when starting the run. Snow seems to be worse in the city and roads poorly cleared. Nobody else had been on the Brimmond path so running through the powdery snow was quite tough.
6 PM

Hill running 1:05:24 [3] 8.21 mi (7:58 / mi) +460m 6:47 / mi

Twice up Scolty on the compressed snow. Nice run in the dark, didn't really need the head torch. Strides at the end

Tuesday Jan 15, 2013 #

11 AM

Trail running warm up/down 59:08 [3] 8.53 mi (6:56 / mi) +150m 6:34 / mi

Through corsee woods, Banchory golf course and over to Tilquillie. Back the same way after the session. All the usual hill session spots covered in a few inches of snow

Road running hills 10:00 [5] 1.73 mi (5:47 / mi) +210m 4:12 / mi

Hill session on Tilquillie road, started steep then levelled out a bit after 40s. Completely free of snow or ice and barely any cars. 6 x 1min, 8 x 30s, walking down as recovery. Felt really good.

Monday Jan 14, 2013 #

11 AM

Hill running 1:27:03 [3] 10.01 mi (8:42 / mi) +650m 7:14 / mi

Up Scolty in the snow, three and a half climbs. Most paths were ok with plenty people having compacted the snow.
4 PM

Trail running 34:52 [3] 5.02 mi (6:57 / mi) +70m 6:39 / mi

Round the golf course then some strides. Nice running on the soft snow

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