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Training Log Archive: rob s

In the 7 days ending Nov 9, 2014:

activity # timemileskm+m
  Trail running6 6:55:59 58.13(7:09) 93.55(4:27) 2160
  Hill running3 3:53:19 31.71(7:21) 51.03(4:34) 1900
  Weights2 1:10:00
  Road running2 1:00:14 10.83(5:34) 17.43(3:27) 110
  Total10 12:59:32 100.67 162.01 4170

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MoTuWeThFrSaSu

Sunday Nov 9, 2014 #

11 AM

Hill running 1:52:18 [3] 16.22 mi (6:55 / mi) +830m 5:58 / mi

Through Birse and over Lamahip then finishing off with Peter Hill. The pace was fairly quick but comfortable. Ran what I think is my quickest time up Peter Hill, 23.30 up and 38 minutes overall. Nice sunny weather

Saturday Nov 8, 2014 #

9 AM

Hill running 1:16:48 [3] 10.33 mi (7:26 / mi) +620m 6:16 / mi

Running in the Kilpatrick hills from Gran's house with hill sprints at the end. Some new tracks appearing and lots of people. Decent run and felt good
6 PM

Weights 40:00 [3]

Friday Nov 7, 2014 #

5 AM

Trail running 1:35:31 [3] 12.18 mi (7:51 / mi) +670m 6:42 / mi

Early pre-graduation run through Birse then up Peter Hill. Horrendous conditions for running and in the dark.

Thursday Nov 6, 2014 #

11 AM

Trail running warm up/down 51:07 [3] 7.28 mi (7:01 / mi) +160m 6:34 / mi

Round the paths in Finzean. Horrible day with wind an heavy rain. Definitely got weak from living in the Alps, its probably just a normal day
C • Weather 1

Road running tempo 30:13 [4] 5.53 mi (5:28 / mi) +50m 5:19 / mi

Progressive run. Starting at just under 6min/mile then going down to just under 5.05/mile. Feeling good
4 PM

Trail running 49:50 [3] 6.53 mi (7:38 / mi) +230m 6:53 / mi

Tom's Cairn loop. Started at 3.45pm and it was already dark. Very dull and wet

Wednesday Nov 5, 2014 #

11 AM

Trail running 1:35:56 [3] 13.88 mi (6:55 / mi) +450m 6:17 / mi

Round lots of the trails in Finzean starting including once over Tom's Cairn

Weights 30:00 [3]

Getting back in the routine

Tuesday Nov 4, 2014 #

11 AM

Trail running warm up/down 51:04 [3] 7.25 mi (7:03 / mi) +200m 6:29 / mi

Back in Scotland for 2-3 weeks. Back to the old training routes of last winter in Finzean. Everything looks and feels so flat. The hills have shrunk. Warm up on the usual estate paths

Road running intervals 21:01 [5] 4.15 mi (5:04 / mi) +40m 4:55 / mi

3km, 2km, 1.6km with 3 minutes jog between. The 3km one was slightly long to make it easier on the gps watch. Legs feeling surprisingly good. Must be the low altitude

Road running warm up/down 9:00 [1] 1.15 mi (7:50 / mi) +20m 7:25 / mi

recoveries
4 PM

Hill running 44:13 [3] 5.16 mi (8:34 / mi) +450m 6:45 / mi

Peter hill run for the first time in ages. The track has been smoothed a bit so better underfoot. It was damp, cold and pretty dark from the start. Got round without the torch but was slow on the downhill. Feeling great running uphill

Monday Nov 3, 2014 #

8 AM

Trail running 1:12:31 [3] 11.01 mi (6:35 / mi) +450m 5:51 / mi

Steady run round the 10 mile route from Leutasch. Paths had no snow except one shaded bit by the river which had about icy snow 30cm deep. Went a different way back to avoid it. 8 short hill reps at the end

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