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Training Log Archive: Shminty

In the 7 days ending Mar 4, 2018:

activity	#	time	miles		km		+m
Running	13	12:50:03	103.3	(7:27)	166.24	(4:38)	530
Strength and Conditioning	4	1:25:00
Orienteering	1	22:00	2.92	(7:32)	4.7	(4:41)	150
Drills	1	10:00
Total	14	14:47:03	106.22		170.94		680
[1-5]	13	14:12:03

2:57

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Sunday Mar 4, 2018 #

9 AM

Running 1:33:25 [2] 21.47 km (4:21 / km)
shoes: Kalenji Trail

With Aidan around Stirling. Mainly snow free tarmac.

6 PM

Running 20:05 [1] 4.22 km (4:46 / km)
shoes: Brooks 10

Saturday Mar 3, 2018 #

10 AM

Running 22:31 [1] 4.38 km (5:08 / km)
shoes: Kalenji Trail

Running 6:30 [4] 2.0 km (3:15 / km)
shoes: Brooks 10

The gym finally reopens...partially.

Running 15:00 [5] 5.0 km (3:00 / km)
shoes: Brooks 10 #2

Treadmill
7x1km, 1min off
1 degree incline
3.20, 3.10 first 2
3.00m/km x5

Bit of faff to adjust speed so did recoveries at 4m/km which felt slow but may have been a bit quick as HR was very high in last few.

Felt like I was working hard but not full out so a bit surprised HR was so high, last few reps nearly all over 190. Peaked at 194, didn't even get to that in Armagh 5k... Maybe slightly added stress of not falling off the treadmill plus the humidity.

Ankle felt fine at high speed.

Running 18:00 [2] 4.0 km (4:30 / km)
shoes: Brooks 10

Recs and slight wu/wd

Strength and Conditioning 20:00 [1]

Half Squats 6 x4 100, 105, 105, 105
Step Ups 8 x3 - 40, 40, 42.5kg
Blue Bosu ~10mins

Gym was only open for a few hours so decided to get weights done whilst I was there. Slight break after the running whilst I chatted to some of the other central guys.

Ankle a bit iffy especially on the steps ups so didn't push it.

Running 16:00 [1] 3.02 km (5:18 / km)
shoes: Kalenji Trail

Friday Mar 2, 2018 #

8 AM

Running 45:56 [3] 8.61 km (5:20 / km)
shoes: Kalenji Trail

Took a while for the ankle to warm up.

4 PM

Running 59:13 [2] 12.27 km (4:50 / km)
shoes: Kalenji Trail

Mainly sticking to the snow/ice free roads. Got reasonable speed in last 4km.

8 PM

Strength and Conditioning 15:00 [0]
shoes: Kalenji Trail

And still they don't open the gym...

Thursday Mar 1, 2018 #

8 AM

Running 1:00:05 [2] 12.2 km (4:55 / km)
shoes: Kalenji Trail

More snow. Up and around the castle, over to Cambusbarron where there were some big snow drifts across the road. In some ways quite nice, not many people or cars about! But going to become a hassle if it stays much longer.

2 PM

Running 13:03 [2] 2.65 km (4:55 / km)
shoes: Oroc 280 no.3

Orienteering 22:00 [3] 4.7 km (4:41 / km) +150m 4:02 / km
shoes: Oroc 280 no.3

Stirling Old Town

Decided a bit of snow wasn't going to get in the way of sprint training. Had to plan it at the last moment as all my other session are driving distance so quality wasn't high but ok.

Was going all right until I rolled my ankle on the world's smallest kerb...wasn't even as though it was hidden by the snow, just missed it looking at my map. Carried on after about a minute.

Felt like I was working but HR says otherwise.

Running 17:13 [1] 3.24 km (5:19 / km)
shoes: Oroc 280 no.3

Wednesday Feb 28, 2018 #

8 AM

Running 1:35:14 [2] 19.97 km (4:46 / km) +300m 4:26 / km
shoes: Kalenji Trail

Up on the bike road towards Dunblane, then up to the Sheriffmuir pub, back down to the Uni Loch and home. Varying levels of snow. Couple of km of unspoilt snow, very nice.

6 PM

Running 1:02:03 [2] 11.6 km (5:21 / km)
shoes: Kalenji Trail

Gym was closed... so decided on some snowy hills for strength training. Went some new places. Minewoods, golf course (first time), straight across fields/woods to Pendreich forest car park. Through the Uni, Wallace Monument, home.

Strength and Conditioning 20:00 [0]

Single leg squats
15 mins wobble board

Tuesday Feb 27, 2018 #

8 AM

Running 56:56 [2] 11.65 km (4:53 / km) +230m 4:27 / km
shoes: Kalenji Trail

Over Abbey Craig, Uni, Hermitage Woods checking courses for Saturday event.

6 PM

Running 27:11 [2] 6.31 km (4:18 / km)
shoes: Brooks 10

Running 18:00 [4] 5.82 km (3:06 / km)
shoes: Brooks 10

On the playing fields in the snow.
1,2,3,2,1 1min off
2 sets
3mins between

Running 36:18 [2] 7.69 km (4:43 / km)
shoes: Brooks 10

Recs and home

Drills 10:00 [1]

Monday Feb 26, 2018 #

7 AM

Running 1:00:32 [2] 14.89 km (4:04 / km)
shoes: Brooks 10 #2

Stirling loop
Hills on Coneyhill Road 11.4>9.98!

8 PM

Running 26:48 [1] 5.25 km (5:06 / km)
shoes: Brooks 10 #2

Strength and Conditioning 30:00 [1]

Half Squats 6 x4 100, 105, 110, 110
Step Ups 8 x3 - 40, 20, 42.5kg
Box Jumps 6 x3 25(?), 30 30inches
Blue Bosu ~10mins

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