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Training Log Archive: rob s

In the 7 days ending May 25, 2014:

activity	#	time	miles		km		+m
Trail running	7	6:36:40	57.15	(6:56)	91.97	(4:19)	1630
Cycling	2	3:30:00
Hill running	3	2:42:48	20.77	(7:50)	33.43	(4:52)	1380
Road running	1	51:31	8.07	(6:23)	12.99	(3:58)	110
Weights	1	20:00
Total	12	14:00:59	85.99		138.39		3120

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Sunday May 25, 2014 #

Note
(rest day)

A day without running or cycling. Not enjoyable at all.

Saturday May 24, 2014 #

9 AM

Trail running warm up/down 47:55 [2] 6.58 mi (7:17 / mi) +200m 6:39 / mi

A lap of Camperdown park before and after the parkrun plus some strides just before. It's a pretty big park

Trail running race 15:39 [5] 3.1 mi (5:03 / mi) +90m 4:38 / mi

Camperdown parkrun. Done this route before in October last year. Its a good test of the legs as it has a few decent climbs and some fast bits as well. Took just over 40 seconds off my previous time so happy with that, the fitness seems to be quite good. It was a bit drier underfoot this time but this week has had a lot of running/biking packed in to it so I am not so fresh.

6 PM

Hill running 48:57 [3] 6.39 mi (7:40 / mi) +350m 6:33 / mi

Two and a bit climbs of Caputh Hill. Tired for the first bit until I started running uphill then it was fine. Sunday will be a much needed day off

Friday May 23, 2014 #

11 AM

Trail running warm up/down 1:04:44 [3] 8.66 mi (7:28 / mi) +300m 6:45 / mi

Steadyish run up over Caputh hill and through Murthly estate. Slightly tired from the bike hill reps but that vanished after 2 miles

Trail running intervals 10:00 [5] 2.05 mi (4:53 / mi) +40m 4:36 / mi

10 x 1min efforts with 1min steady in between. Ran on undulating trails through the estate. Good to wake the legs up a bit

6 PM

Trail running 42:56 [3] 6.33 mi (6:47 / mi) +80m 6:32 / mi

Murthly estate loop.

Thursday May 22, 2014 #

Note

Now that all the exams are out the way the blog is up and running with a new post and updated info- http://mountainrunningman.com/
Planning to get back to writing regularly now that there's more time

10 AM

Hill running 1:10:03 [3] 9.01 mi (7:46 / mi) +530m 6:34 / mi

Peter Hill run from home with strides on the way back. Was a bit tired to begin with but as soon as the uphill started things were good. Back to cold and windy weather, got back before the heavy rain at least

4 PM

Cycling intervals 2:00:00 [3]

Warm up then 7 hill reps up the Corsedarder climb from Ballogie. Turned out to be very hard and the last two made me suffer, was hungry and exhausted by the end. Cairn O' Mount should be easy after this. Did a few easier miles afterwards to shake the legs out. 900m ascent and 44km in total

Wednesday May 21, 2014 #

11 AM

Trail running 1:01:51 [3] 10.08 mi (6:08 / mi) +150m 5:52 / mi

Fartlek run through Birse and along the river. Legs pretty good. Nice day although millions of insects.

7 PM

Cycling 1:30:00 [2]

Out on the hybrid bike. Undulating route but not as hilly as usual as saving the legs for some biking hill reps tomorrow

Tuesday May 20, 2014 #

8 AM

Trail running warm up/down 1:04:38 [2] 8.1 mi (7:59 / mi) +270m 7:14 / mi

Warm up round Scolty paths before meeting Sasha and doing a bit more. Decent cool down after as well. Legs working properly which is good

Hill running tempo 43:48 [5] 5.37 mi (8:09 / mi) +500m 6:20 / mi

Hill session, 5 laps of just over a mile with a steep climb, flat/gradual section then a descent back to the start. Pushed the uphill and flat section then eased off a bit on the descent. Had Sasha to chase on the first one then continued to work hard on the other laps. Hip was good, stopped to stretch on one descent but was fine. Tough session. Fastest ascent was around 3.50 which is about 40s quicker than I've done before (although a few years ago)

4 PM

Trail running 42:35 [3] 5.51 mi (7:44 / mi) +250m 6:46 / mi

Post exam run. Last ever exam. Went over Elrick and Brimmond hill to celebrate. Sun came out from somewhere even though everywhere in sight was under haar or mist

Monday May 19, 2014 #

8 AM

Road running 51:31 [3] 8.07 mi (6:23 / mi) +110m 6:07 / mi

First road run in a while. Out and back along Birse road, its looking very nice with all the dense vegetation now. Kept it flat to monitor the hip. Did strides on the way back

5 PM

Trail running 46:22 [3] 6.74 mi (6:53 / mi) +250m 6:10 / mi

Tom's Cairn loop in the sunshine again. Adding in a slight detour now to take in a nicer bit of path in the forest. Legs good, no hip stiffness

Weights 20:00 [3]

Usual session but avoiding anything too severe. Did some glute strengthening stuff. Also spent 1-2 hours or longer rolling and stretching

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