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Training Log Archive: rob s

In the 7 days ending Mar 2, 2014:

activity # timemileskm+m
  Trail running8 6:38:23 58.64(6:48) 94.37(4:13) 1360
  Road running3 2:39:41 26.64(6:00) 42.87(3:43) 220
  Hill running2 1:49:11 13.46(8:07) 21.66(5:02) 920
  Weights1 15:00
  Total11 11:22:15 98.74 158.91 2500

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MoTuWeThFrSaSu

Sunday Mar 2, 2014 #

10 AM

Trail running tempo 1:06:42 [4] 11.73 mi (5:41 / mi) +160m 5:27 / mi

Progressive run from Murthly on the estate and riverbank paths. Started off steady pace 6.10-6.20ish for 3 miles then gradually brought it down to tempo for the last few miles. Legs feeling good all the way. Effort felt very comfortable until the last 4 miles.

Hill running 42:44 [3] 5.13 mi (8:20 / mi) +300m 7:03 / mi

A few steep ascents of Caputh hill then back to Murthly

Saturday Mar 1, 2014 #

9 AM

Trail running 34:57 [2] 5.03 mi (6:57 / mi) +60m 6:42 / mi

Easy run round Murthly to test the legs for today. Feeling good
3 PM

Road running race 24:02 [5] 5.0 mi (4:48 / mi) +30m 4:43 / mi

Cupar 5 mile race, out and back. Back to try and break my PB from 2 years ago (25.11). Conditions much better this time with only a light breeze which was barely noticeable although it probably helped on the way back. I started off very hard on the first gradual uphill mile (4.48) then tried to keep it up to halfway
although the split times got closer to 5min/mile. On the way back it was easier with the overall downhill so managed to pull back some time. Hammered the last mile at 4.40 but just missed breaking 24 minutes, should have looked at my watch. Happy with the run especially after last weekend. Didn't have anyone near me in the race so maybe could have gone slightly quicker.
Blog post at www.mountainrunningman.com
C • PB 1

Road running warm up/down 25:00 [2] 3.5 mi (7:09 / mi) +20m 7:01 / mi

Warm up along race course and some nearby paths. Had expected to see more giant potholes on the race course but it was actually fine

Friday Feb 28, 2014 #

11 AM

Trail running 56:25 [3] 8.65 mi (6:31 / mi) +220m 6:03 / mi

Steady run with 10 x 40s fast efforts plus some strides at the end. Legs starting to feel quick by the end.

Thursday Feb 27, 2014 #

8 AM

Trail running 35:49 [3] 5.2 mi (6:53 / mi) +100m 6:30 / mi

Loop round Finzean estate on good paths. Feeling better
4 PM

Hill running 1:06:27 [3] 8.33 mi (7:59 / mi) +620m 6:29 / mi

Up Peter Hill and down a bit of the other side then back plus a bit of flat running to warm up. Did some 100m gradual uphill strides at the end. Legs feeling surprisingly good. Did the Peter Hill ascent in roughly 26 minutes which may be my fastest time

Wednesday Feb 26, 2014 #

7 AM

Trail running 57:56 [3] 8.8 mi (6:35 / mi) +130m 6:18 / mi

From Banchory along the Deeside line then one big lap and one small lap around Crathes. Put in 10 x 40s faster efforts through the run. Hamstring feeling slightly tight at the start then fine after first fast effort. GPS died but couldn't be bothered faffing around with it.
4 PM

Trail running 1:04:30 [3] 8.1 mi (7:58 / mi) +350m 7:01 / mi

From Banchory to Finzean over Scolty hill. Was going to go over Tom's Cairn as well but it turned out longer than planned so I shortened it. Carrying my uni rucksack so felt the hills

Weights 15:00 [3]

Short intense session with some hamstring strengthening stuff thrown in

Tuesday Feb 25, 2014 #

11 AM

Trail running warm up/down 33:28 [3] 4.81 mi (6:57 / mi) +70m 6:39 / mi

Warm up round Finzean.

Road running tempo 50:00 [5] 9.39 mi (5:19 / mi) +100m 5:09 / mi

Efforts of 20, 15, 10, 5 minutes with 5 minutes jog in between. Fast but comfortable pace, not flat out. Quite windy on the Birse road but tailwind on the way out for a change and headwind on the way back. Feeling good although hamstring a bit tight on the last effort

Road running warm up/down 20:00 [1] 2.38 mi (8:24 / mi) +20m 8:11 / mi

Recovery jogs

Monday Feb 24, 2014 #

7 AM

Trail running 48:36 [3] 6.32 mi (7:41 / mi) +270m 6:47 / mi

Over Brimmond and Elrick hill from Craibstone. Still a wee bit stiff from the weekend but feeling much better than yesterday.
3 PM

Road running 40:39 [3] 6.37 mi (6:23 / mi) +50m 6:14 / mi

In to town from Craibstone along the Don cycle route. Legs feeling much better, trying to hold back a bit. Part of the riverside trail was being dug up to be replaced with a surfaced path

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