Training Log Archive: SKWilsonIn the 29 days ending Feb 29, 2016:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||
Monday Feb 29, 2016 #
Note
(rest day)
Sunday Feb 28, 2016 #
Orienteering race 1:22:36 [5] 8.0 km (10:20 / km) +340m 8:31 / km
ELO SOSOL, Lothian Edge, Brown Course (8.0 km, 340 m) in 82:36. Mostly gloriously runnable open hillside (except the horrible green valley full of windblow between 11 and 12). A few small wobbles, and flagged a bit on the last couple of climbs, but on the whole a very enjoyable workout. [Garmin: 9.6 km, 395 m.]
Terrain Run 10:00 [2]
A little pre and post race jogging.
Saturday Feb 27, 2016 #
Road Race race 21:55 [5] 5.0 km (4:23 / km)
Victoria parkrun #116. First visit to Victoria Park as a runner since June last year. Slight revised course beside lake with extended run-in on a sunny if chilly morning. Felt good and pushed all the way. First sub-22 parkrun for longer than I care to remember.
Road Run 10:00 [1]
Very gentle warm up and down.
Friday Feb 26, 2016 #
Note
(rest day)
Thursday Feb 25, 2016 #
Terrain Run 51:34 [4] 7.12 km (7:15 / km) +199m 6:21 / km
Brisk CLYDE Terrain Run, anti-clockwise round Jaw Reservoir with Dave, Lindsay, Emma and Casper. Clear and still but chilly with much better conditions underfoot than in recent weeks.
Wednesday Feb 24, 2016 #
Note
(rest day)
Day trip to London.
Tuesday Feb 23, 2016 #
Interval Session intervals 1:10:47 [5]
"Easy" Garscube interval session at Anniesland. Jog to Anniesland (18.00), 1 x 1 mile (7:20), 2 x 800m (3.27, 3.32), 4 x 400 m (1:44, 1:42, 1:42, 1:43), then jog back to Garscube (16:54). Session 70:47. Not as easy as promised!
Monday Feb 22, 2016 #
Exercise Bike 40:00 [4] 16.8 km (2:23 / km)
40 minutes (16.8 km, 811 calories) on the exercise bike watching "A Bit of Fry and Laurie".
Sunday Feb 21, 2016 #
Trail Race race 1:27:02 [5] 15.42 km (5:39 / km) +132m 5:25 / km
Carnegie Harriers Devilla Trial Race (notionally 15 km, but with a extra "300 m" this year to avoid an unsafe bridge). Threatened rain and wind held off, but very wet underfoot and easily the muddiest and most slippery conditions I've run this race in. Good start, but when Emma went past me (for the second time) at about 4 km I started to struggle and the race quickly turned into a slow and painful plod with very heavy legs. Slowest (11 minutes slower than last year!) and least enjoyable of my four visits to this race. Last week wasn't ideal preparation, but I'd hoped for better.
Saturday Feb 20, 2016 #
Note
(rest day)
Exhausted after a tough week at work so skipped the planned parkrun and went back to bed. Saw Mo Farah see off a class 3,000 m field at the Glasgow Indoor Grand Prix in the afternoon.
Friday Feb 19, 2016 #
Note
(injured) (rest day)
12 hour + day at work, so no time to run even if I had wanted to.
Thursday Feb 18, 2016 #
Note
(injured) (rest day)
Legs still not 100% after Carnethy.
Wednesday Feb 17, 2016 #
Strength and Conditioning 1:00:00 [4]
(injured)
Garscube Strength and Conditioning. 3 x 10 stations x 45 seconds. Now sort of able to skip on my left leg and on both legs, but not my right leg.
Tuesday Feb 16, 2016 #
Note
(injured) (rest day)
Still resting strained left leg.
Monday Feb 15, 2016 #
Note
(injured) (rest day)
Resting strained left leg.
Sunday Feb 14, 2016 #
Trail Race race 24:54 [5] 4.82 km (5:10 / km) +26m 5:02 / km
Starthearn Trial Race #3, Methen, Perth in 24:54. Cold, with ice on the first km but blue skies and sunshine and generally less snow than race #2 last month. Steady effort, and pleased to be slightly quicker than last time (25:02) despite the effects of Carnethy yesterday.
Trail Run 8:00 [2]
Short warm up before the race.
Saturday Feb 13, 2016 #
9 AM
Note
Marshalling at a cold Victoria parkrun.
2 PM
Hill Race race 1:29:15 [5] 9.4 km (9:30 / km) +624m 7:08 / km
Carnethy 5 Hill Race. Tough race in tough conditions (snow underfoot, low visibility, driving rain / sleet / hail on some sections, etc) with some heroic marshalling by the volunteers. Slowed by lots of slightly slower traffic on the first big climb, and felt okay until the reservoir, but really struggled on the second big climb. Easily a personal worst (unofficially 89:15), but I don't think I've done this race for a decade and these were possibly the worst conditions I've ever run it in (although 1992 was similarly bad).
My previous Carnethy record:
1992 = 64:36
1994 = 59:57
1995 = 61.03
1996 = 59:45 (PB)
2003 = 73:32
2004 = 77:04
2005 = 75:46
My previous Carnethy record:
1992 = 64:36
1994 = 59:57
1995 = 61.03
1996 = 59:45 (PB)
2003 = 73:32
2004 = 77:04
2005 = 75:46
Friday Feb 12, 2016 #
Note
(rest day)
More than 12 hours at work, so no time or inclination to train (especially with Carnethy tomorrow!).
Thursday Feb 11, 2016 #
Terrain Run 55:38 [4] 7.41 km (7:30 / km) +226m 6:31 / km
CLYDE Terrain Run. Steady anti-clockwise round the 356 Trig loop retuning via the bunker on a cool and very still evening with Lindsay in 55:38. 7.41 km with at least 226 m of climb.
Wednesday Feb 10, 2016 #
Strength and Conditioning 1:00:00 [4]
Garscube Strength and Conditioning session. Same as last week (i.e. 3 x 45 seconds x 10 stations). Able to skip on my left, but not on my right, foot.
Tuesday Feb 9, 2016 #
Interval Session intervals 1:13:05 [5]
Garscube Intervals, Anniesland. Run to Anniesland (14.59), then 4 x 1 mile on 7:30, 7:23, 7:30, 7:16, then jog back to Garscube (16:44). Session 73:05. Felt okay, even on the last interval.
Monday Feb 8, 2016 #
Note
(rest day)
Sunday Feb 7, 2016 #
12 PM
Urban Orienteering race 17:31 [5] 2.7 km (6:29 / km)
Scottish Sprint Championships and SOUL 2 Prologue, M40+ (2.7 km) in 17:31. Steady but lacking zip - jayh went past me at twice my speed in the underpass. One major error - a classic parallel error at 8 costing me around 1:30. Cold and wet. Disappointing.
Road Run 12:00 [2]
Jog to start.
2 PM
Urban Orienteering race 19:03 [5] 2.8 km (6:48 / km)
SOUL 2 Chase, M40+ (2.8km) in 19.03. Better run with no significant errors. Still cold and wet, but felt much better in hat, gloves and cagoule. Better.
Road Run 10:00 [2]
Jog to start.
Saturday Feb 6, 2016 #
9 AM
Road Race race 24:20 [4] 5.0 km (4:52 / km)
Pollok parkrun #365. Steady effort trying hard not to try too hard. Emma ahead treating it as a tempo session. Rachel and Alice marshalling. Nice brunch afterwards!
7 PM
Orienteering race 48:47 [5] 4.5 km (10:50 / km) +190m 8:57 / km
Scottish Night Championships, Bonaly, M50L (4.5 km, 190 m) in 48:47 (-4:15 mistakes). Wet and windy evening with thick heather on the lower slopes. Got a bit cold and wet (no hat, gloves or cagoule was probably a mistake!). Steady run, with a couple of small wobbles in the green woods at the far end of the course. (I'm pretty sure that 8 was in the wrong place - but I'd need to check in daylight to be sure.) 2nd M50 behind Dave R.
Friday Feb 5, 2016 #
Note
(rest day)
Went to see the physio about my knee, but he didn't really tell me anything I don't already know. However, I really should get into the habit of doing some of the stretches he suggested.
Thursday Feb 4, 2016 #
Trail Run 53:22 [4] 7.03 km (7:35 / km) +202m 6:38 / km
CLYDE Terrain Run. Up and down Cochno Hill (7.03 km, 202 m) with Emma, Lindsay and Ty. Wet underfoot. Felt terrible on the way up, a bit better on the way down.
Wednesday Feb 3, 2016 #
Strength and Conditioning 1:00:00 [5]
Garscube Strength and Conditioning. Three circuits with 45 seconds per station using various items of equipment. I'm REALLY not very good at skipping.
Tuesday Feb 2, 2016 #
Interval Session intervals 1:20:00 [5]
Tough Garscube Interval Session. Warm up (13:19), then 1200m/1000m/800m/400m x 3 in 15:42, 15:55 and 16:13 with short recoveries, then warm down (5:00). Originally intended to only do two sets on a chilly evening, so pleased that peer pressure forced me to do the third (which didn't feel as bad as I had been expected) and to run them all fairly evenly. Really, really tired afterwards!
Monday Feb 1, 2016 #
Note
(rest day)