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Training Log Archive: rob s

In the 7 days ending Jun 8, 2014:

activity # timemileskm+m
  Trail running6 6:48:49 58.82(6:57) 94.66(4:19) 1400
  Cycling5 5:15:00
  Hill running3 2:31:29 18.78(8:04) 30.22(5:01) 1550
  Road running2 57:02 8.7(6:33) 14.0(4:04) 220
  Weights1 30:00
  Total11 16:02:20 86.3 138.89 3170

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Sunday Jun 8, 2014 #

11 AM

Trail running 1:00:08 [3] 9.41 mi (6:23 / mi) +150m 6:05 / mi

Fartlek run through the forest and along the valley. About 12 fast efforts in total. Was tired for the first few miles but much better on second half, legs a bit stiff after yesterday Too many flies around

Trail running 47:00 [3] 6.38 mi (7:22 / mi) +260m 6:32 / mi

Tom's Cairn loop. Legs not great on steep uphill, probably from the fast descents yesterday. Avoided the downpours
7 PM

Cycling 35:00 [2]

Easy ride along the Birse road and back

Saturday Jun 7, 2014 #

8 AM

Road running 47:04 [3] 6.7 mi (7:01 / mi) +220m 6:22 / mi

Up Brimmond Hill from Dyce, mostly on the roads and through Craibstone. The climb goes on for over 2 miles but isn't very steep. Another good morning
5 PM

Trail running warm up/down 45:40 [3] 6.48 mi (7:03 / mi) +120m 6:40 / mi

Through the woods to the bottom of Peter Hill, back a shorter way after session. Legs feeling very heavy for the first three miles

Hill running 45:30 [3] 5.55 mi (8:12 / mi) +530m 6:19 / mi

Four climbs of the first part of Peter Hill path, just over 7 mins fairly easy, then fast descent back to the bottom. Trying to get the legs used to changing from downhill to uphill.

Friday Jun 6, 2014 #

9 AM

Trail running 1:41:32 [3] 15.26 mi (6:39 / mi) +300m 6:16 / mi

Fairly long run through Forest of Birse and along the river. Nice warm day and legs feeling fresh

Thursday Jun 5, 2014 #

11 AM

Hill running 59:40 [3] 7.4 mi (8:04 / mi) +500m 6:40 / mi

Up Peter Hill from home then down to the road. Wet and misty on the hill. Feeling full of energy

Road running tempo 9:58 [5] 2.0 mi (4:59 / mi)

Legs felt good so pushed the last 2 miles on the road home

Cycling 2:00:00 [3]

Bike hill reps on Corsedarder again. 7 climbs with the descent as recovery plus warm up and cool down on nearby roads. No tailwind this time but it didn't seem so hard. Last time this session completely broke me but this time it was not so bad and it felt quicker, maybe drinking more water helped. Ended up just over 46km and 970m climbing

Wednesday Jun 4, 2014 #

11 AM

Trail running 59:20 [3] 8.73 mi (6:48 / mi) +160m 6:26 / mi

Round Forest of Birse and along the river. Strides at the end. Started off feeling pretty tired and stiff but soon woke up and was running well by the end.
4 PM

Cycling 1:05:00 [2]

Up the valley and once over the corsedarder climb. Started pouring with rain halfway through so cut it short

Weights 30:00 [3]

Good session, feeling strong

Tuesday Jun 3, 2014 #

10 AM

Cycling 30:00 [2]

To Strachan and back for a Scolty session

Trail running warm up/down 50:05 [2] 6.17 mi (8:07 / mi) +270m 7:09 / mi

On to Scolty and round some of the trails. Back a similar way. Strachan path overgrown with vegetation

Hill running tempo 46:19 [5] 5.83 mi (7:57 / mi) +520m 6:13 / mi

5 laps of a hill loop on Scolty, pushing the climbs and flat bits. Used the same paths as before except the first ascent where I used a longer climb. More consistent climb times than last time. Not quite as quick on the first one but quicker on the later ones
6 PM

Trail running 45:04 [3] 6.39 mi (7:03 / mi) +140m 6:36 / mi

Loop round the forest from Finzean. Legs a bit stiff and stomach sore

Monday Jun 2, 2014 #

8 AM

Cycling 1:05:00 [2]

Rest day. Easy cycle to Aboyne and back.

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