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Training Log Archive: JCallender

In the 31 days ending Dec 31, 2018:

activity # timemileskm+m
  Running39 37:06:50 275.56(8:05) 443.47(5:01)
  Strength & Conditioning4 1:34:00
  Total43 38:40:50 275.56 443.47

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Monday Dec 31, 2018 #

2 PM

Running 1:01:23 [3] 5.6 mi (10:58 / mi)
shoes: Salomon Fellraiser

A trot up Glen Nevis to Steall Falls with the Westies Crew.

Sunday Dec 30, 2018 #

2 PM

Running 1:51:42 [3] 7.13 mi (15:40 / mi)
shoes: Salomon Fellraiser

A quick trot up Beinn an Dothaidh by Bridge of Orchy with Sophie. A bit hillier than ideal, but consistent running on decent paths. Went the wrong way off the summit in failing light so needed some nav correction on the way down.

Saturday Dec 29, 2018 #

10 AM

Running 19:55 [3] 2.32 mi (8:35 / mi)
shoes: Adidas Supernova ST Boost

Running 33:42 [3] 6.25 mi (5:24 / mi)
shoes: Adidas Supernova ST Boost

TILLI 10K

First running of this event. Fast course; flat, out and back with a km loop at 5km. Had a fast start to avoid getting boxed in at a tight corner 200m in but then settled in to what felt like a sustainable pace in 9th position. Slowly worked my way up the pack, at 6km made a move on the second group to push in to 4th place and stayed there till the end. Was quite windy for the last 4km - tough going. Very happy with my time and place.

Mile Splits: 5.17, 5.29, 5.34, 5.23, 5.23, 5.26 + 1.08 (Maybe should've started a bit slower?)
11 AM

Running warm up/down 18:32 [3] 2.27 mi (8:10 / mi)
shoes: Adidas Supernova ST Boost

Friday Dec 28, 2018 #

4 PM

Running 1:00:00 [3] 7.5 mi (8:00 / mi)
shoes: Asics GT 1000-6

Run home after work with hill sprints in Bellahouston Park. Had a terrible night's sleep last night so felt a bit tired today.

No Garmin again so distance is an estimate.

Thursday Dec 27, 2018 #

12 PM

Running 1:00:00 [3] 7.6 mi (7:54 / mi)
shoes: Asics GT 1000-6

A trot around Glasgow Green at lunchtime. Left my Garmin at home so the time/distance is a guesstimate.

Felt generally fine if sluggish on the 6*stride-outs.

Wednesday Dec 26, 2018 #

2 PM

Running warm up/down 19:54 [3] 2.44 mi (8:09 / mi)
shoes: Nike Zoom Span 2

Slight ache in my left leg.

Running 35:54 [3] 5.37 mi (6:41 / mi)
shoes: Nike Zoom Span 2

5*1200M. Laps of the football pitches by goals, the occasional slope, but otherwise OK.

Splits: 3.59, 3.48, 4.02, 4.02, 3.58

Felt strong throughout, though the last 400M was a bit desperate. No discomfort in my left leg once I'd warmed up.
3 PM

Running warm up/down 15:37 [3] 1.78 mi (8:46 / mi)

Tuesday Dec 25, 2018 #

8 AM

Running 50:56 [3] 6.2 mi (8:13 / mi)
shoes: Nike Zoom Span 2

A crisp, clear morning for a trot around the fields at Bridge of Don. Did some stride-outs too.

Didn't notice and discomfort/weakness in my left leg.

Monday Dec 24, 2018 #

1 PM

Running 51:47 [3] 6.46 mi (8:01 / mi)
shoes: Nike Zoom Span 2

Run along to the Brig O' Dee, laps of the football pitches and a couple of laps of Duthie park. Did diagonals on the pitches.

Felt fine throughout, a bit sluggish on the diagonals.

Running 51:47 [3] 6.46 mi (8:01 / mi)
shoes: Nike Zoom Span 2

Run along to the Brig O' Dee, laps of the football pitches and a couple of laps of Duthie park. Did diagonals on the pitches.

Felt fine throughout, a bit sluggish on the diagonals.

Sunday Dec 23, 2018 #

8 AM

Running 50:03 [3] 6.27 mi (7:59 / mi)
shoes: Adidas Suprnova Vapour Boost

Legs felt absolutely knackered after yesterday so went for a 50min easy run around the playing fields at Brig O' Dee. Did 6*stride-outs on the grass at Duthie Park.

Like I said, legs were quite sore from yesterday but felt not bad once I was warmed up.

Saturday Dec 22, 2018 #

2 PM

Running 2:08:18 [3] 18.65 mi (6:53 / mi)
shoes: Nike Zoom Span 2

30km Progression Run

North Deeside Way: Crathes > Banchory > Crathes > Aberdeen. Cold and clear December day.

Km Split: 5.07, 5.00, 4.59, 4.44, 4.49, 4.42, 4.37, 4.33, 4.32, 4.25, 4.29, 4.24, 4.25, 4.26, 4.16, 4.18, 4.08, 4.16, 4.05, 4.02, 4.00, 3.56, 4.03, 3.53, 3.52, 3.47, 3.45, 3.37, 3.32, 3.19

Had to do my long run on Saturday again. This went a lot better than I thought it would - I felt tired at the start from a poor night's sleep last night. The last 10km felt quite hard but I was able to maintain the progression and even put in a fast-ish last km. Felt in control for most of the time.

I had to stop for a minute at c12km to stretch out my left calf which was beginning to hurt, but otherwise was pain free, if a bit achey.
4 PM

Running 12:44 [3] 1.53 mi (8:19 / mi)
shoes: Nike Zoom Span 2

Friday Dec 21, 2018 #

Note
(rest day)

Commuting, travelling & working today so no run unfortunately. Probably no bad thing to give the left calf a day off. Went out for a 20 min walk at lunch time to loosen up.

Thursday Dec 20, 2018 #

12 PM

Running warm up/down 15:08 [3] 1.71 mi (8:51 / mi)
shoes: Nike Zoom Span 2

Running 38:00 [3] 5.62 mi (6:46 / mi)
shoes: Nike Zoom Span 2

Fartlek - 3 min on, 2 min recovery. Only had time for 8 reps due to afternoon meetings.

Rep split: 0.5, 0.5, 0.5, 0.52, 0.52, 0.49, 0.51, 0.49

A windy, muddy day at Glasgow Green with Iain & Ross. Would normally have done this session on the road, but wanted to avoid stressing the calf.

There was a dull ache in my popliteus for the efforts, but it wasn't painful. I could feel it start flaring up in the recovery between the 4th & 5th rep so I stopped and stretched for a minute which seemed to help things.

1 PM

Running 9:55 [3] 1.11 mi (8:56 / mi)
shoes: Nike Zoom Span 2

Wednesday Dec 19, 2018 #

6 PM

Running 58:28 [3] 7.1 mi (8:14 / mi)
shoes: Adidas Suprnova Vapour Boost

A few laps of Glasgow Green after work. Left calf felt fine.

Tuesday Dec 18, 2018 #

7 AM

Running 56:06 [3] 6.58 mi (8:32 / mi)
shoes: Nike Zoom Span 2

Met Joe & Iain for a trot around Pollock Park then in to town.

Back of the left leg felt fine, but I didn't try diagonals so as not to inflame it.

Monday Dec 17, 2018 #

6 PM

Running 50:18 [3] 6.03 mi (8:21 / mi)
shoes: Adidas Blue Supernova Sequence

Trot around Bellahouston Park after work.

My left leg felt fine throughout the run. Stopped to do stride-outs in the park, after the second effort the pain in my left leg flamed up a bit so I decided to leave the stride-outs for the evening.

Sunday Dec 16, 2018 #

12 PM

Running 59:28 [3] 8.57 mi (6:56 / mi)
shoes: Asics GT 1000-6

Went for a 60 min moderate today as I missed this session on Friday.

A couple of loops of Pollock Park, trying to stay on the trails as much as possible.

Felt surprisingly good after yesterday
6 PM

Strength & Conditioning 20:00 [3]

Did 2 out of 3 sets of exercises; cut it short on account of a weird pain at the top of my left calve/back of the knee. Spent about 30 mins icing the sore area this evening.

Saturday Dec 15, 2018 #

11 AM

Running warm up/down 15:05 [3] 1.77 mi (8:31 / mi)
shoes: Nike Zoom Span 2

12 PM

Running 1:52:37 [3] 18.0 mi (6:15 / mi)
shoes: Nike Zoom Span 2

For some reason, my Garmin won't upload the individual mile-splits, but the average pace across the run was 6.15. From memory, most of the mile were 6.05-6.15, dropped off the pace slightly for the last 2 miles to about 6.25-6.30.

This was a hard session at Whitlee. Never felt easy, but managed to keep the pace. While I slowed down a bit towards the end, it never felt like I was bonking.

Freezing temperatures. Check.
Bitter wind. Check
Hateful sleet. Check.
Painful hail. Check.
Bleak & deserted trails. Check.
Love training for a marathon in Scotland!
2 PM

Running 12:03 [3] 1.44 mi (8:22 / mi)

Friday Dec 14, 2018 #

6 PM

Running 1:00:09 [3] 7.22 mi (8:20 / mi)
shoes: Adidas Supernova ST Boost

Run home after work. Legs were very tight & sore after the session yesterday, so avoided the hill reps.

Slight change of plans for the weekend meant that I'd have to do my long run on Saturday; did an easy run today with this in mind.

Thursday Dec 13, 2018 #

6 PM

Running warm up/down 19:32 [3] 2.29 mi (8:32 / mi)
shoes: Old Inov-8 Mudclaws

7 PM

Running 48:57 [3] 6.5 mi (7:32 / mi)
shoes: Old Inov-8 Mudclaws

5*1600M (5 min rest)

Rep Splits: 5.51, 5.4, 5.38, 5.39, 5.43

Did the reps in a field in Pollock Park; quite muddy/uneven/undulating. Probably not the best terrain for this session, off pace but definitely felt like hard efforts.

Felt strong throughout.

Running 14:22 [3] 1.24 mi (11:35 / mi)
shoes: Old Inov-8 Mudclaws

Wednesday Dec 12, 2018 #

Running 1:26:51 [3] 10.44 mi (8:19 / mi)
shoes: Nike Zoom Span 2

A slightly longer run than planned tonight - the annual Westies Christmas Score event; urban orienteering around the streets (and muddy fields!) of Milngavie & Bearsden looking for different post boxes. Ran with Gwynn - possibly the least efficient team on the night, should've thought harder about getting the weighted check-points rather than just trying to get as many as possible.

Tuesday Dec 11, 2018 #

12 PM

Strength & Conditioning 25:00 [3]

7 PM

Running 49:47 [3] 6.09 mi (8:10 / mi)
shoes: Adidas Blue Supernova Sequence

Run home after work. Did stride-outs on the field at Bellahouston Park.

Legs felt a bit tired, possibly after S&C this afternoon. Definitely sluggish on the stride-outs.

Monday Dec 10, 2018 #

7 AM

Running 1:02:42 [3] 8.81 mi (7:07 / mi)
shoes: Adidas Supernova ST Boost

Two laps of Pollock Park and then in to town. This felt quite hard - was tired at the start and took me ages to get in to the swing of the run.

Sunday Dec 9, 2018 #

8 AM

Strength & Conditioning 24:00 [3]

Saturday Dec 8, 2018 #

2 PM

Running 2:44:48 [3] 14.23 mi (11:35 / mi)
shoes: Salomon Fellraiser

Cochno Hill > Slacks > Donut Hil and back. A cold, windy, miserable day in the Kilpatricks.

Glad of an easy run today; felt tired and worn out. Just kept it at a easyish pace throughout.

Friday Dec 7, 2018 #

7 AM

Running 1:05:13 [3] 7.68 mi (8:29 / mi)
ahr:132 max:157 shoes: Adidas Supernova ST Boost

Met Ruth (where was Chris?) on Haggs Road. Did a lap of Pollock Park in to town, did 6*hill sprints in the park.

Legs felt dull & heavy after yesterday but the sprints seemed to help.

Thursday Dec 6, 2018 #

12 PM

Running warm up/down 17:33 [3] 2.17 mi (8:05 / mi)
shoes: Nike Zoom Span 2

Did some stride-outs on the grass after.

Running 46:00 [3] 6.92 mi (6:39 / mi)
ahr:155 max:170 shoes: Old Inov-8 Mudclaws

4*10 mins @ Tempo, w/Mark & Ross

Splits - 1.7, 1.66, 1.66, 1.7 (Accidentally hit stop on my Garmin during the 4th rep, so the distance in the last rep was a guesstimate.

On muddy grass and with head-winds that occasionally made it feel like running on the spot, so the splits were a bit low.

This was a hard work-out; felt tired at the start and was absolutely gubbed by the middle of the 4th rep.

1 PM

Running warm up/down 9:08 [3] 1.07 mi (8:32 / mi)
shoes: Nike Zoom Span 2

Wednesday Dec 5, 2018 #

6 AM

Running 1:00:14 [3] 7.5 mi (8:02 / mi)
shoes: Nike Zoom Span 2

Freezing morning - leggings, gloves, long sleeves, gilet and hat.

A lap of Pollock Park (apparently no-one says good morning in the Southside), along to Glasgow Green and then to the office. Did stride-outs in the park.

Took a couple of miles to get in to the swing of things this morning.

Tuesday Dec 4, 2018 #

Running 51:10 [3] 6.23 mi (8:13 / mi)
shoes: Nike Zoom Span 2

Met Ruth at the squinty bridge then went for a trot along to Ibrox then through Bellahouston Park. Cold cold evening.

Did diagonals in the park.

Monday Dec 3, 2018 #

5 PM

Running 50:31 [3] 6.22 mi (8:07 / mi)
shoes: Adidas Blue Supernova Sequence

City Centre > Paisely Road West > Bellahouston Park > Dumbreck.

Run home after work. Legs felt quite heavy, definitely listless on the stride-outs in the park.

Sunday Dec 2, 2018 #

10 AM

Strength & Conditioning 25:00 [3]

3 PM

Running 1:30:02 [3] 11.03 mi (8:10 / mi)
shoes: Asics GT 1000-6

A tour of the new neighbourhood - Queens Park, Maxwell Park, a loop of Pollock Park then down to Pollockshaws.

Saturday Dec 1, 2018 #

9 AM

Running warm up/down 15:01 [3] 1.76 mi (8:32 / mi)
shoes: Nike Zoom Span 2

10 AM

Running 1:33:24 [3] 15.01 mi (6:13 / mi)
ahr:159 max:174 shoes: Nike Zoom Span 2

A couple of circuits round Whitlee Wind Farm.

Mile Split: 6.23, 6.08, 6.07, 6.10, 6.11, 6.14, 6.09, 6.25, 6.16, 6.10, 6.10, 6.08, 6.19, 6.08, 6.16

Moving flat yesterday, spending the whole day lifting boxes and furniture up & down flights of stairs and eating junk food - so wasn't feeling the best at the start of this session. Once I found a rhythm it wasn't too bad and I managed to keep the pace, the odd slope or headwind notwithstanding. Felt like I was starting to bonk at 14.5 miles, so probably paced it well.

11 AM

Running warm up/down 12:04 [3] 1.39 mi (8:41 / mi)
shoes: Nike Zoom Span 2

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