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Training Log Archive: rob s

In the 7 days ending Oct 20, 2013:

activity # timemileskm+m
  Trail running9 8:20:20 69.43(7:12) 111.74(4:29) 1890
  Hill running3 4:26:03 32.96(8:04) 53.04(5:01) 1930
  Weights1 10:00
  Total12 12:56:23 102.39 164.78 3820

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Sunday Oct 20, 2013 #

10 AM

Hill running 2:19:27 [3] 17.01 mi (8:12 / mi) +840m 7:06 / mi

Twice up Birnam hill from Murthly. Very wet on the hill so pretty slow on the steep bits. Felt a bit low on energy in the last 30 minutes. Legs a bit stiff from yesterdays faster effort
8 PM

Weights 10:00 [3]

Back in to structured strength training. Spent the last 4 weeks building up and getting used to doing the exercises. Doing some leg, back and core strengthening stuff.

Saturday Oct 19, 2013 #

9 AM

Trail running warm up/down 22:53 [2] 3.16 mi (7:14 / mi) +70m 6:46 / mi

Warm up before Camperdown parkrun. Never been to the park, nice place to run and very few people

Trail running race 16:19 [5] 3.12 mi (5:14 / mi) +80m 4:51 / mi

Camperdown parkrun at Dundee. Great course mostly on trails with two noticeable climbs. The conditions were quite muddy but wore x-talons so wasn't a problem. The first mile was downhill and I did it in 4.46 without too much effort but the hills slowed the second half. Managed to break the record but think it would be possible to break 16 minutes on a better day

Trail running 23:47 [3] 3.53 mi (6:44 / mi) +100m 6:12 / mi

Cool down run in the park
5 PM

Hill running 49:00 [3] 6.34 mi (7:44 / mi) +290m 6:46 / mi

Out to Caputh hill, two climbs and then back. Very wet underfoot and still raining

Friday Oct 18, 2013 #

9 AM

Trail running 1:40:28 [3] 13.51 mi (7:26 / mi) +400m 6:49 / mi

From Murthly up to Birnam hill and back. Pretty wet and misty all the way. Legs feeling good after a day off
5 PM

Trail running 31:03 [3] 4.54 mi (6:50 / mi) +60m 6:34 / mi

Along farm tracks from Murthly. Got back just before it was completely dark

Wednesday Oct 16, 2013 #

10 AM

Hill running 58:45 [3] 7.2 mi (8:10 / mi) +440m 6:51 / mi

Over to Scolty, once up before the session and once after. Feeling good on the last ascent

Hill running intervals 18:51 [5] 2.41 mi (7:49 / mi) +360m 5:21 / mi

Hill session to ease the legs back in to harder work; 2 x 5min uphill with recovery jog back down then 5 x short up and down reps (1.5-2min). Ran strongly and got to within a few seconds of my best ever times for the longer ascents.
C • East climb 2

Trail running warm up/down 10:07 [1] 1.18 mi (8:34 / mi)

Recovery jogs
5 PM

Trail running 44:36 [3] 6.76 mi (6:36 / mi) +100m 6:18 / mi

Crathes loop with some strides in Tillybrake park on the way home. Sneaked round without needing a torch. Legs still feeling good but definitely time for a rest day

Tuesday Oct 15, 2013 #

7 AM

Trail running 1:10:39 [3] 8.18 mi (8:38 / mi) +400m 7:30 / mi

Twice up Elrick and Brimmond and a lap of Craibstone. Thought it would be light enough not to need the torch but I was wrong. First mile was dead slow until I got out of the forest and I could see the ground.
6 PM

Trail running 53:14 [3] 7.68 mi (6:56 / mi) +120m 6:37 / mi

Through Corsee woods and Brathens with the head torch. Legs feeling good and effortless. New torch has some serious power, no problems running on technical terrain.

Monday Oct 14, 2013 #

10 AM

Trail running 1:07:50 [3] 9.52 mi (7:08 / mi) +210m 6:40 / mi

Out to Crathes, round the longest loop and another short loop then home. Strides at the end. The first minute of running was very unpleasant but once I was soaked through things were fine.
5 PM

Trail running 59:24 [3] 8.25 mi (7:12 / mi) +350m 6:22 / mi

Run from Craibstone round Tyrebagger and over Elrick and Brimmond. Pushed pretty hard in places but the ground was quite wet and slippery. Some very aggressive dogs (and owners) in the area

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