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Training Log Archive: rob s

In the 7 days ending Mar 30, 2014:

activity	#	time	miles		km		+m
Trail running	7	6:41:45	56.26	(7:08)	90.54	(4:26)	1480
Hill running	2	2:47:24	20.18	(8:18)	32.48	(5:09)	1280
Road running	2	1:23:58	15.26	(5:30)	24.56	(3:25)	90
Weights	1	25:00
Total	9	11:18:07	91.7		147.58		2850

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Sunday Mar 30, 2014 #

11 AM

Trail running 1:48:13 [3] 14.13 mi (7:40 / mi) +580m 6:48 / mi

Out and back run from Finzean through forest of Birse and down to the Birse road then back home. Not particularly hilly but a good mix of terrain. Running better than yesterday but lower back a bit stiff

Saturday Mar 29, 2014 #

12 PM

Trail running warm up/down 1:13:57 [3] 10.07 mi (7:21 / mi) +300m 6:43 / mi

Warm up on Finzean paths before session. Long cool down over Tom's Cairn and back in to Finzean

Road running intervals 40:00 [5] 7.34 mi (5:27 / mi) +60m 5:19 / mi

20 x 1min fast, 1min steady. Sounded quite easy but turned out to be a tough session. Was knackered after the first one and it didn't get any easier, felt like I was working very hard and not able to go very fast. I think the faster recovery pace made it hard to judge how quick the effort was. It's good to find a session that makes you feel unfit

Friday Mar 28, 2014 #

Note
(rest day)

First for a while

Thursday Mar 27, 2014 #

8 AM

Trail running 45:05 [3] 6.15 mi (7:20 / mi) +210m 6:38 / mi

Up to Tom's Cairn then along the ridge to Corsedarder then through the forest and back home. Missed out the summit to keep the distance short. Legs a bit stiff, especially hamstring

5 PM

Trail running 37:05 [3] 5.24 mi (7:05 / mi) +110m 6:39 / mi

Round Easter Clune forest loop with strides at the end. Legs much better than this morning. Was very tempted to go on the Deeside runners night run on Peter Hill but need to recover a bit

Weights 25:00 [3]

Feeling much stronger than last week. Spent an extra 40 minutes using various massage rollers and stretching

Wednesday Mar 26, 2014 #

11 AM

Trail running warm up/down 40:39 [3] 5.74 mi (7:05 / mi) +90m 6:45 / mi

On paths round village

Road running intervals 27:58 [5] 6.0 mi (4:40 / mi) +30m 4:35 / mi

8 x (600, 400, 200), 60s jog after the 600s and 30s jog after the 400s and 200s. Good day for the session with very little wind. Felt fast and good throughout although it was hard going in the second half of the session. Splits were pretty even although managed to run slightly quicker in the last few sets

Road running warm up/down 16:00 [1] 1.92 mi (8:20 / mi)

Recovery jogs

5 PM

Hill running 43:03 [3] 5.15 mi (8:22 / mi) +470m 6:31 / mi

Peter Hill run. Had a tailwind on the way up for a change. Legs pretty good on the way up but a bit stiff by the end

Tuesday Mar 25, 2014 #

10 AM

Trail running 59:40 [3] 9.73 mi (6:08 / mi) +100m 5:57 / mi

Steady run with 12 x 40s efforts every 3 minutes. Legs feeling fairly OK after the last few days.

5 PM

Trail running 37:06 [2] 5.2 mi (7:08 / mi) +90m 6:46 / mi

Loop round the estate paths. Exploring a bit in the forest. After todays efforts the first draft of dissertation is complete!

Monday Mar 24, 2014 #

11 AM

Hill running 2:04:21 [3] 15.03 mi (8:16 / mi) +810m 7:05 / mi

Loop up Tom's Cairn and Peter Hill. Ran down the south side of Peter Hill then along the Water of Aven and back through the forest. Great day for running although very windy

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