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Training Log Archive: rob s

In the 7 days ending Mar 31, 2013:

activity # timemileskm+m
  Hill running4 5:49:16 40.21(8:41) 64.71(5:24) 2680
  Trail running4 3:54:45 32.43(7:14) 52.19(4:30) 670
  Road running3 1:54:00 18.5(6:10) 29.77(3:50) 160
  Cycling2 1:10:00
  Total9 12:48:01 91.14 146.68 3510

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Sunday Mar 31, 2013 #

8 AM

Hill running 1:54:40 [3] 12.45 mi (9:13 / mi) +800m 7:41 / mi

Long run on Scolty and Goauch. Pretty icy and not great for running fast. Off to Glenmore straight after for a study trip

Saturday Mar 30, 2013 #

11 AM

Trail running warm up/down 52:21 [3] 7.12 mi (7:21 / mi) +120m 6:59 / mi

Out through Corsee woods and Brathens to a quiet bit of road, back a similar way after session. Lots of mud and melting snow. Feeling pretty tired. Been quite a tough week with the Sunday race giving one less day of recovery

Road running intervals 11:35 [5] 2.63 mi (4:24 / mi) +20m 4:18 / mi

Hard session, reps; 4 x 35s, 2 x 70s, 1 x 2min15, 2 x 70s, 4 x 35s. Recovery jog for double the time of the rep. Used the mostly flat bit of road at Brathens/Glassel. Running pretty well, keeping up a decent pace. Got slightly quicker on the second half of the session

Road running 23:10 [1] 2.62 mi (8:51 / mi) +20m 8:38 / mi

Recovery jogs; 4 x 70s, 2x 2min 20s, 4min 30, 2 x 2min 20s, 4 x 70s.

Friday Mar 29, 2013 #

12 PM

Hill running 1:28:47 [3] 11.03 mi (8:03 / mi) +650m 6:48 / mi

Round Corsee woods, across the golf course then 3 times up Scolty. Went on some of the less used paths which had a lot of snow still. Climbing well. Lower back muscles were quite stiff before running so had to spend a while loosening them off. Legs a bit stiff as well, must be from the snow
8 PM

Cycling 30:00 [3]

Turbo trainer. Doing much better than last time I was on.

Thursday Mar 28, 2013 #

Hill running warm up/down 58:03 [3] 6.98 mi (8:19 / mi) +450m 6:56 / mi

Once up Scolty for warm up and again for cool down. Nice compacted snow on the middle path. Feeling ok but a bit tired to start with

Road running tempo 30:00 [5] 5.69 mi (5:16 / mi) +60m 5:06 / mi

15 minutes hard, 3 minute recovery jog, 10 mins hard, 2 mins jog, 5 mins hard, 2 mins jog. Used the Blackhall road and riverbank track which were free of snow although the track was pretty muddy. Session was good, didn't feel too tough to keep up a decent pace.

Road running warm up/down 7:00 [1] 0.79 mi (8:52 / mi) +10m 8:32 / mi

Recovery jog

Wednesday Mar 27, 2013 #

12 PM

Hill running 1:27:46 [3] 9.75 mi (9:00 / mi) +780m 7:13 / mi

4 climbs of Scolty in the snow. Starting to melt a bit but still quite deep in places. Climbing well and feeling quick on the flat too
6 PM

Trail running 27:44 [3] 4.17 mi (6:39 / mi) +60m 6:22 / mi

Evening run round Corsee woods and some strides. Muddy and snowy as usual. Legs moving well

Tuesday Mar 26, 2013 #

11 AM

Trail running warm up/down 52:36 [3] 7.44 mi (7:04 / mi) +90m 6:49 / mi

Warm up and cool down along the River Tay paths and through Murthly castle. A guy landed a big salmon on the riverbank just as I ran past

Road running intervals 24:15 [5] 4.93 mi (4:55 / mi) +30m 4:50 / mi

3 x 5min (4 min jog recovery), 3 x 3min5s (2min jog recovery). Used the road through to Murthly castle, no cars and pretty much flat. Slightly windy but mostly sheltered by trees. Felt strong and ran well on all of them. Was a tough session

Road running warm up/down 18:00 [1] 1.84 mi (9:47 / mi) +20m 9:28 / mi

Recovery jogs

Monday Mar 25, 2013 #

12 PM

Trail running 1:42:04 [3] 13.7 mi (7:27 / mi) +400m 6:50 / mi

From Murthly out to Birnam hill and back. Quite tired after the race, climbing well but bit stiff on the flatter bits. Some deep snow drifts on the hill. The last 6 miles were straight in to a headwind so were hard

Cycling 40:00 [1]

Easy ride to Bankfoot and back on paths and roads

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