Training Log Archive: rob sIn the 7 days ending May 18, 2014:
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Sunday May 18, 2014 #
11 AM
Hill running 2:45:25 [3] 20.36 mi (8:07 / mi) +1230m 6:50 / mi
Long loop from home going over Peter Hill, Mount Battock and Clachnaben plus another short climb on Clachnaben. Not a great run from the start, got a fly in my eye 3 minutes in and it took ages to get out then had hip pain halfway round. Felt very strong on the first hill and maybe got carried away a bit. On the heathery/boggy section to Mount Battock my hip tightened up so at the summit I took 20 minutes to stretch it out. Once on the path again it was fine but I took it pretty easy for the next 8 miles. Pushed hard on the 20th mile from the river up to Finzean on the farm track and did 5.07. Need to run this route again at a harder effort to try and get under 2.30
Saturday May 17, 2014 #
9 AM
Cycling 1:30:00 [2]
To Aboyne and back taking in Potarch and Birsemore roads. With dad and his friend so a bit slower than I wanted. Pushed the climbs a bit then waited at the top
Friday May 16, 2014 #
10 AM
Trail running warm up/down 42:45 [3] 5.81 mi (7:21 / mi) +200m 6:39 / mi
Warm up along the River Feugh then up the steep track going towards Lamahip and down the other side to start the session. Back along the valley. Hip tender to touch but pain free when running so went ahead with the session
Hill running intervals 25:00 [5] 2.96 mi (8:27 / mi) +600m 5:11 / mi
5 x 5min uphill on one of the tracks off the Birse road. Good steady climb. Running fairly well. Steady run descent as recovery
Hill running 14:38 [3] 2.49 mi (5:53 / mi)
Four and a bit descents. Legs feeling fine
Cycling 20:00 [2]
Up and down the valley
6 PM
Trail running 47:39 [3] 6.71 mi (7:06 / mi) +250m 6:22 / mi
Tom's Cairn loop in the sunshine. Roasting
Thursday May 15, 2014 #
12 PM
Trail running 24:48 [3] 3.72 mi (6:40 / mi) +50m 6:24 / mi
Two laps round North Wood near Murthly. Never been before but from the road it looked worth checking out, if only just to see the bluebells. Its a fairly big oak wood with the entire forest floor covered in bluebells, never seen so many. The path is perfect for running with short grass and a few slight hills. If only it was much bigger to make it a decent length.
7 PM
Hill running 33:47 [3] 4.42 mi (7:39 / mi) +250m 6:30 / mi
Turned up to Kinnoull to do the race. Ran an entire lap of the course plus a bit extra as a warm up. Went straight in to the steep climb and ran reasonably hard, as I started the descent I held back a bit but could feel my hip tightening up. It got worse and worse so had to stop and stretch a lot but it didn't make any difference. By the time I got to the race start I had 15 minutes to try and sort it out with stretches and exercises. The range of movement was restricted and it was painful and locked up in one place. In the end I didn't even start as it was getting worse with more running and I couldn't loosen if off. Really disappointing as the course is so good, was looking forward to hammering it
8 PM
Trail running tempo 25:04 [5] 4.76 mi (5:16 / mi) +60m 5:04 / mi
Spent an hour on the massage ball and that loosened off the hip until it was moving freely. Still painful to touch but fine running on the flat. Probably from sitting around too much with exams. Was determined to race so did my own time trial from Murthly. Pushed hard but it wasn't nearly as enjoyable as the race would have been
Wednesday May 14, 2014 #
8 AM
Trail running 1:09:17 [3] 10.11 mi (6:51 / mi) +150m 6:33 / mi
Another pre exam run. From Murthly towards Birnam hill then back along the riverbank. Lacking energy a bit, should have eaten more the night before
4 PM
Trail running 21:33 [3] 3.11 mi (6:56 / mi) +70m 6:29 / mi
Short run round Craibstone with some strides
Tuesday May 13, 2014 #
10 AM
Cycling 25:00 [2]
Up the valley to get closer to the good hills
Hill running tempo 1:18:58 [4] 12.01 mi (6:35 / mi) +690m 5:35 / mi
Progressive run on a hilly loop from Forest of Birse. Had a steep climb (160m) then gradual descent then flattish run along the road back to the start. Did 3 laps plus an extra climb of about 200m on the 2nd lap. First lap was 18'20 but got down to 16'30 on the last one
5 PM
Trail running 41:17 [3] 6.3 mi (6:33 / mi) +90m 6:16 / mi
Off road loop from Murthly. Felt very easy and had to hold back
Monday May 12, 2014 #
7 AM
Trail running 1:08:03 [3] 9.23 mi (7:22 / mi) +400m 6:30 / mi
Up Tom's Cairn and through some tracks in the forest. Pushing the descents a bit. Pre exam run
7 PM
Cycling 1:30:00 [2]
Cairn O' Mount from home on the hybrid bike, one ascent. Was slightly faster than last week so added in a bit extra at the end. 32km and 570m ascent according to Suunto