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Training Log Archive: dstansfield

In the 28 days ending Feb 28, 2014:

activity

time

miles

running

11:50:03

81.64

(8:42)

131.39

(5:24)

2165

Skiing

6:00:00

orienteering

2:37:45

14.83

(10:38)

23.86

(6:37)

450

72c

cycling

53:00

12.74

(4:10)

20.5

(2:35)

350

circuits

30:00

strength and conditioning

30:00

football

20:00

Total

22:40:48

109.21

175.75

2965

72c

averages - weight:67.1kg

2:15

0:00

» now

Thursday Feb 27, 2014 #

8 PM

running warm up/down 3:00 [2] 0.5 km (6:00 / km) +5m 5:43 / km

running 11:35 [5] 3.62 km (3:12 / km) +70m 2:55 / km
weight:67.1kg

Long, short, long, short.
Long was 1440m gradually downhill and ending with a brutal climb. Was going comfortably sub 3 min/km on the gradual downs and then falling apart on the ups:L Short was 390m pretty flat. With 1.5-2 minute recoveries.

4.34, 1.06, 4.49, 1.05

Dropped off on second long as legs just gave up:L with a friend.

running 26:00 [3] 5.15 km (5:03 / km) +30m 4:54 / km

Home with one 30 second hill

Wednesday Feb 26, 2014 #

6 PM

running 17:00 [2] 4.0 km (4:15 / km) +20m 4:09 / km

Jog to football pick up point. Didn't jog back so as not to put to much strain on the potential injury! :L :L :L :L :L :L :L :L :L

football 20:00 [2]

Hour of five a sides.

Tuesday Feb 25, 2014 #

4 PM

cycling 53:00 [3] 20.5 km (2:35 / km) +350m 2:23 / km

Up to the monument with a couple of friends due to a slight pain in pubis bone yesterday after the long run. Feels absolutely fine today but might as well play it safe.

Monday Feb 24, 2014 #

5 PM

running 2:15:00 [3] 22.6 km (5:58 / km) +425m 5:28 / km

Long run with the normal people. Darn walk then a loop on a random little hill before running through Bridge of Allan to the track at the uni. Ran a single 400 rep in 62 then home via half way up Dumyat.

Sunday Feb 23, 2014 #

12 PM

running 53:00 [3] 7.2 km (7:22 / km) +430m 5:40 / km

Ran up Ben Venue until I didn't really know where I was going anymore then came back to meet the family. Crawling

3 PM

running 26:10 [3] 5.82 km (4:30 / km) +25m 4:24 / km

Walked to the top and down a bit before running the rest of the way down. Quite technical to start so first kilometre in well over 6 minute then ramped it up:L running well on the downs and totally falling to pieces on all the slight uphills. Put in a bit of an effort to get under 4.30 pace:L

Saturday Feb 22, 2014 #

Event: Scottish National Cross Country Championships

11 AM

running 25:00 [2] 4.0 km (6:15 / km) +30m 6:01 / km

Warning up and down, and jogging around after the other races.

running race 24:42 [5] 6.85 km (3:36 / km) +120m 3:19 / km

Set off quite fast. After the first lap was pretty knackered and very worried I would just blow up. Just plodded through though. Focussed on the little group of three I was in. Walked up a bit of two of the hills:L but made up a lot of ground on the flat. Felt really sick in the latter part of the last lap but just about enough energy for a sprint at the end:L incredibly muddy and spikes were all over the place! 14th in the end.

Looking at the results very pleased to have been around the level of runners I was! Over 2.5 minutes faster than last year on a muddy course!

Thursday Feb 20, 2014 #

Note

Two hour ceilidhing:L working...

Wednesday Feb 19, 2014 #

7 PM

orienteering 39:30 [3] 5.0 km (7:54 / km) +100m 7:11 / km
13c

Really nice area. Standard from me:L right knee and quad giving a bit of trouble so taking next two days very easy.

running 20:00 [3] 3.0 km (6:40 / km) +30m 6:21 / km

Warm up and down

Tuesday Feb 18, 2014 #

running 38:30 [3] 8.85 km (4:21 / km) +50m 4:14 / km

10 minute warm up before
3x500, 2x200. Off 200m jog.
Finally a two minute effort and a 2 min 45 sec effort.
Was aiming just to get back a bit of speed. Legs still v tired from the skiing and uphill muscles pretty wrecked!
500s. 1.28, 1.28, 1.32
200s. 31, 32
2 min. 3.07/km
2.75 min. 3.10/km

Monday Feb 17, 2014 #

circuits 30:00 [3]

FVO circuits.
Haven't been for aaages but felt ok. Bit of a sore right knee so took it easy on the exercises bothering it. Easy week anyway!

Sunday Feb 16, 2014 #

11 AM

running 20:00 [3] 3.0 km (6:40 / km) +60m 6:04 / km

Warm up and down and some jogging about later on.

orienteering 1:05:00 [4] 9.4 km (6:55 / km) +280m 6:01 / km
29c

Not feeling especially awake at the start. Only got home at 3am this morning due to flight delays. Got round it but very unimpressively:L missing in the circle on many occasions. Enjoyed it though but needing some rest now:L a reasonably easy week this week because of the cross country champs on Saturday. Probably not too easy though...

Friday Feb 14, 2014 #

Skiing 1:00:00 [3]

Final two days not as tough as the start of the week. Still very tired and a brilliant holiday!

5 PM

running 24:00 [4] 5.0 km (4:48 / km) +100m 4:22 / km

Short warm up then 5x30 seconds on 30 seconds off up the hill. A 5 minute rest before 5x45 seconds on 15 seconds off back down. All on roads. All the runs this week quite a struggle on top of a full days alpine skiing! But have all been pretty nice...

Thursday Feb 13, 2014 #

Skiing 1:00:00 [3]

Wednesday Feb 12, 2014 #

Skiing 1:00:00 [3]

5 PM

running 45:00 [3] 6.0 km (7:30 / km) +300m 6:00 / km

From the chalet straight up for 20 minutes on some hard packed snow trails. Then back a slightly longer route

Tuesday Feb 11, 2014 #

Skiing 1:00:00 [3]

Same

5 PM

running 40:00 [3] 7.0 km (5:43 / km) +130m 5:14 / km

Found a nice trail along some tough packed snow. Amazing scenery

Monday Feb 10, 2014 #

Skiing 1:00:00 [3]

Amazing powder all day! Quads completely wrecked

Sunday Feb 9, 2014 #

Skiing 1:00:00 [3]

Deep snow made for a tough first day!

5 PM

running 27:30 [3] 5.0 km (5:30 / km) +120m 4:55 / km

Run along the roads from the chalet. Quite tough, does 1600m have any effect? I assume not...

Friday Feb 7, 2014 #

1 AM

running 1:14:00 [3] 15.0 km (4:56 / km) +180m 4:39 / km

Up to the inn and back with a few stops along the way

Thursday Feb 6, 2014 #

12 PM

running 40:00 [2] 5.0 km (8:00 / km)

A lot of warming up and down plus some strides before and after races. Feeling quite tired after the past couple of days in general

running race 4:25 [5] 1.5 km (2:57 / km)

The heat. I knew I had to come in top 4 so sat in the lead pack. Ended up having to push pretty hard as I was in second on the last lap but just ahead of a group of four people. Pleased to get through

4 PM

running race 4:16 [5] 1.5 km (2:51 / km)

1st place! Scottish schools indoor 1500m. 4.15.9.
On the indoor emirates track. Felt really sleepy before I warned up for this one but ok once going. Just sat in second the whole race as we surged along:L with 2 laps (400m) to go another guy came past and he went into first. Went all out in the last ~250m and came back first. The final lap was v fast! Got lucky that non of the real fast guys turned up but I think I could have ran faster had someone led it out. Quite a tactical race.

C • Congratulations 9

Wednesday Feb 5, 2014 #

6 PM

orienteering 53:15 [3] ** 9.46 km (5:38 / km) +70m 5:26 / km
30c

Tried to take it reasonably easy as am racing a 1500 tomorrow but wasn't really to be:L long course with some tough hills which I mainly walked. Not pushing too hard so hopefully will at least get a PB tomorrow

Tuesday Feb 4, 2014 #

2 PM

running race 9:15 [5] 2.8 km (3:18 / km)

Stirling schools xc. Estimated time and distance. First the whole way but iain came onto my shoulder with ~150m to go and had to push to get away. Succeeded!:L
Some very muddy parts but totally flat

C • Congratulations! 3

C • Iain annoyed? ;) 6

running warm up/down 15:00 [2] 2.0 km (7:30 / km)

Before and after.

5 PM

running 26:40 [3] 6.0 km (4:27 / km) +40m 4:18 / km

Reasonably easy apart from 5x20 second sprints. Just trying to get a bit of speed into my legs:L for a 1500 on Thursday which will be interesting after doing no real speed work for months...

Monday Feb 3, 2014 #

strength and conditioning 30:00 [3]

At school after some football. Though and feeling pretty tired so resting for the stirling schools tomorrow

Sunday Feb 2, 2014 #

Note
(rest day)

Nothing done over the weekend. Have been at a choir thing so no time and tired enough tonight that I think running could only have negative effects:L

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