Training Log Archive: Indiana JonesIn the 7 days ending Mar 3:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Mar 3 #
11 AM
Running, mostly off road warm up/down 1:08:25 [2] 13.78 km (4:58 / km) +290m 4:30 / km
Warm up on the trails from Bridge of Allan plus downhill and cool down after the session.
Hill running tempo 37:09 [4] 6.27 km (5:56 / km) +800m 3:37 / km
3 x long hill reps (easy downhill recovery) using the Dumyat race climb from the road to a bit up the main path then on the final rep going to the top. Used the quieter path since it was crowded on the main path. Not quite as fast underfoot as the other way but was good to get some steeper sections. Bit muddy in places but mostly fine. Felt good enough but had some in reserve.
Saturday Mar 2 #
10 AM
Running, mostly off road 1:31:12 [2] 17.74 km (5:08 / km) +520m 4:29 / km
Easy on the Binns trails with lots of short climbs. Still muddy underfoot but slightly better than last weekend. Legs ok but not particularly fresh, was good to take it easy and run on the soft ground. Enjoyed it and felt fine.
Friday Mar 1 #
10 AM
Road Running 2:00:56 [3] 32.64 km (3:42 / km) +360m 3:31 / km
Moderate run out and back to Dalmeny estate, pretty much the same run as last Friday but with an easterly wind instead of west which was a nice change. The trail sections had dried out enough to wear regular road shoes too. Felt tired before running but once out it was good and the legs felt fine. The first 90' was really smooth and easy then my legs felt a bit tired on one of the road sections around there before getting better again once on the undulating trails to the end. Used tailwind and gels again which worked well.
Thursday Feb 29 #
11 AM
Running, mostly off road 1:08:56 [2] 14.18 km (4:52 / km) +250m 4:28 / km
Easy out and back on the trails by the coast and to the decent hill for some hill sprints then back the same way. Feeling tired today, nothing hurting but just overall tired and heavy legs. Was fine keeping it really easy. The hill sprints were ok and got gradually better through the set.
5 PM
Road Running 31:18 [2] 6.7 km (4:40 / km) +110m 4:19 / km
Easy out and back on the tarmac path by the water. Less tired than the morning, definitely more bounce in the legs and moving better.
Wednesday Feb 28 #
11 AM
Hill running 1:36:46 [2] 15.36 km (6:18 / km) +1020m 4:44 / km
Easy out and back from Bridge of Allan over some of the nice trails above the uni then to Dumyat, down to Menstrie then back over. Two decent climbs and one of them quite steep. It was damp and drizzly so although the mud wasn't as bad as last time it was still slippery in places on the steep descent without the soft grounds. Legs felt better on the steep parts compared to a few weeks ago. Effort was nice and easy and the legs felt good, no issues at all.
Tuesday Feb 27 #
10 AM
Road Running warm up/down 40:53 [2] 8.95 km (4:34 / km) +120m 4:17 / km
Warm up to the canal and one or two gentle strides then back home after. Straight into the wind from the door which was grim and I felt tired but it got progressively better.
Road Running intervals 40:00 [4] 12.07 km (3:19 / km) +30m 3:16 / km
10 x 2' (2' cruise) on the canal path. Still felt a bit tired starting the first one and then it clicked into place and was good to the end. The tailwind helped get going at the start and then it was fine in the sheltered part and only a bit of headwind for the last two. Felt a better session than last week, mostly noticed it on the recoveries going a bit faster and smoother.
5 PM
Running, mostly off road 33:12 [2] 6.57 km (5:03 / km) +200m 4:23 / km
Easy grassy trails at the Binns. Dried out very slightly compared to the previous times but still quite soft underfoot. Legs felt mostly ok once warmed up, right hamstring was tight for the first few minutes but good after that. No other issues.
Monday Feb 26 #
10 AM
Road Running 37:23 [2] 8.02 km (4:40 / km) +100m 4:23 / km
Easy along the coast out and back with strides in the middle. Wee bit tired from the weekend but moving ok and not noticing anything feeling stiff. Strides were fine too, just exposed to the breeze.
4 PM
Running, mostly off road 1:01:11 [2] 10.78 km (5:41 / km) +160m 5:17 / km
Easy loop of Mugdock and part of the WHW path with Annie. Nice evening and not too muddy. Legs feeling fine and fresh.