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Training Log Archive: WillRigg

In the 7 days ending Oct 24, 2017:

	activity	#	time	miles		km		+m
	Running	6	6:57:59	56.48	(7:24)	90.89	(4:36)	1012
	Cross training	1	2:00:15	36.04	(3:20)	58.0	(2:04)	400
	Strength & Conditioning	2	1:45:00
	Total	8	10:43:14	92.52		148.89		1412
averages - sleep:9

2:18

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Tuesday Oct 24, 2017 #

Running 22:00 [1] 4.44 km (4:57 / km)

Quad feeling better.

Strength & Conditioning 45:00 [1]

Drills & Mobility.

Running 27:00 [4] 7.44 km (3:38 / km) +46m 3:31 / km
ahr:176 max:184

4 x 6min [1min]

Good session, nice to be fit enough to do some work on the front of the group now! Running with Jonny & Jack, unfortunately, Jack had to pull up after rep 2. Felt strong on all reps, the last one was a bit of a struggle though - really feeling the gym work in my glutes and legs. Wore spikes, felt fine (Quad pain gone now). Left leg did feel a bit wobbly though at the end of the session...

Running warm up/down 44:30 [2] 8.4 km (5:18 / km) +100m 5:00 / km
ahr:140

Warm up, a wee bit late after a big hunt for the headtorch. Cool down with the lads was okay but from Marchmont road up to Sainos, it was the longest 300m of my life - blood sugar was definitely a bit low and was literally sweet bliss finally getting my lips around a cool, chocolate brownie Friji.

C • Chocolate Brownie Frijj 4

Monday Oct 23, 2017 #

Running 59:14 [2] 12.5 km (4:44 / km) +180m 4:25 / km
ahr:147 max:162

Easy run pre-breakfast. Wore insoles today - Quad feeling a bit niggly at first then seemed to disappear when I bumped into the lovely Sasha Chepelin, coincidence? I think not. Bit of a grind with not being used to early morning runs. Laid some fertilizer on the slope of APO as well.

5 PM

Strength & Conditioning 1:00:00 [1]

Warm up
4 Set session: OH Squat, 1/2 Deadlift thing, BS, Walking lunge rotation
Circuits: 4 x 30:15 Press ups, Bridge, MB Slam, Windscreenwiper

Sunday Oct 22, 2017 #

Cross training 2:00:15 [2] 58.0 km (2:04 / km) +400m 2:00 / km
ahr:145 max:167

Nice one with Ewan down the coast with a very fat tailwind, followed by, you guessed it, a dirty headwind! Luckily ya man Ewan is quite the beast on the bike, so I happily let him do a 45min turn on the front back to Ed. Legs popped on the last "climb" out of Musselburgh but grinded back for a flat white at RedBox and a Full English scran back at the flat, lavely.

Saturday Oct 21, 2017 #

Running 1:26:34 [3] 20.0 km (4:20 / km) +404m 3:56 / km
ahr:158

Avg HR was a bit lower this week on same run and fair a bit faster. Quad starting to feel a bit dodgy after an hour however...come to the hypothesis it's just these shoes which are setting it off (Nike Structure), which is a bit of a ballache as they were quite expensive. Going to take the precaution and x-train tomorrow instead. Still, have done all the 'quality' sessions i wanted to do this week and swapping the long hilly run to a cycle isn't going to make much difference.

Friday Oct 20, 2017 #

Running 27:00 [2] 5.7 km (4:44 / km)

Thursday Oct 19, 2017 #

Running 48:00 [2] 8.4 km (5:43 / km)

Running 22:40 [4] 5.0 km (4:32 / km)

Meadowbank Debut
12 x Fast/Slow 200's @ 30/31s

Nice little reintroduction into some speed, won't be doing these week in week out but good to keep in touch with some fast stuff, enjoyed it.

Wednesday Oct 18, 2017 #

Running 31:01 [2] 6.5 km (4:46 / km) +112m 4:24 / km
ahr:140 max:162

Morning miles - No pain from quad, not feeling normal though.

Note
slept:9.0

Running 50:00 [3] 12.51 km (4:00 / km) +170m 3:45 / km
ahr:160 max:179

Lap of the seat and Meadows. Result = Failed Raz and a fat off blister.

Wore NB's with insoles in and no niggles what so ever,winning! Legs felt a lot more in sync, only problem was - got a fat off blister the size of my head on the side of my foot. Will have to see how quad reacts, last time it was the day after it got a bit dodge.

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