Training Log Archive: CheplsIn the 31 days ending Aug 31, 2011:
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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 | Tu | We | |||||||||||||||||||||||||||||||||
Wednesday Aug 31, 2011 #
Road warm up/down 16:00 [2] 3.4 km (4:42 / km)
(sick)
still pooped
Tuesday Aug 30, 2011 #
Road warm up/down 15:00 [2] 3.4 km (4:25 / km)
(sick)
still not feeling great so just a short run today
Monday Aug 29, 2011 #
Road warm up/down 21:56 [2] 4.56 km (4:49 / km) +258m 3:45 / km
(sick)
Edinburgh South
run IW
Sunday Aug 28, 2011 #
Road warm up/down 17:32 [2] 3.82 km (4:35 / km) +58m 4:16 / km
(sick)
Aberdeen
easy morning run to get brecky
Saturday Aug 27, 2011 #
Path race 3:00:16 [5] 31.55 km (5:43 / km) +1470m 4:38 / km
(sick)
12:01 PM
Ochill
did not feel great in the morning but gave it a bash anyway. Felt OK but never myself for the first 2/3 rds (running a similar speed to last year, 2sec faster atop the 3rd last hill) and then the wall hit me. Andy ran off to win the race, 1 min of my time from last year. Really struggled in the last quarter and pretty much walked over the line. Feeling very coldy after and struggled to sleep that night. Time to rest up a wee bit.
Friday Aug 26, 2011 #
Road warm up/down 40:59 [2] 8.35 km (4:54 / km) +335m 4:05 / km
7:53 AM
Edinburgh West
run IW
Road warm up/down 15:01 [2] 3.34 km (4:30 / km) +102m 3:54 / km
6:19 PM
Meadows
run HFW
Thursday Aug 25, 2011 #
Road warm up/down 15:49 [2] 3.41 km (4:38 / km) +90m 4:06 / km
8:32 AM
Edinburgh
run IW
Road tempo 21:57 [4] 6.55 km (3:21 / km)
5:52 PM
KB
run after work as I was unable to do the real thing at lunch. Another sub 22 min run but not as fast as last week. Legs feeling slightly heavier.
Road warm up/down 16:01 [2] 3.35 km (4:47 / km) +46m 4:29 / km
6:19 PM
Meadows
run HFW
Wednesday Aug 24, 2011 #
Road long 1:01:43 [3] 13.61 km (4:32 / km) +248m 4:09 / km
8:57 AM
Edinburgh
steady cruise in the morning
Tuesday Aug 23, 2011 #
Road tempo 53:26 [3] 12.12 km (4:25 / km) +817m 3:18 / km
8:03 AM
Edinburgh West
run IW with efforts on the hills
Monday Aug 22, 2011 #
Road warm up/down 14:03 [2] 3.15 km (4:28 / km) +237m 3:15 / km
8:03 AM
Meadows
run IW
Road warm up/down 18:46 [2] 4.1 km (4:35 / km) +161m 3:50 / km
8:19 AM
Meadows
run HFW
Sunday Aug 21, 2011 #
Path long 1:31:35 [3] 15.68 km (5:50 / km) +910m 4:32 / km
12:47 PM
Arthurs Seat
legs feeling good. almost better than yesterday, so did a long one on the seat
Saturday Aug 20, 2011 #
Road warm up/down 14:29 [2] 3.48 km (4:10 / km) +406m 2:38 / km
1:38 PM
Haddington
WU
Road race 1:15:24 [5] 21.19 km (3:33 / km) +253m 3:21 / km vdot: 62.9
1:59 PM
Haddington
Done. New PB but have more to give. Legs still tight from Thursday so was running too much on my heels. 3rd at the finish but kept the same gap to the leaders from the half way mark. just didnt have the speed at the start.
Friday Aug 19, 2011 #
Road warm up/down 15:00 [2] 3.4 km (4:25 / km)
8:00 AM
calm before the storm
Thursday Aug 18, 2011 #
Road warm up/down 17:42 [2] 4.47 km (3:58 / km) +556m 2:26 / km
8:57 AM
Edinburgh
run to work via doctors
Road tempo 21:38 [5] 6.54 km (3:18 / km) +73m 3:08 / km
1:41 PM
KB
Get in! new PB - 21.38 destroyed my previous time by 25s. Must have been something in the air. or the few easy days I have had this week.
Road warm up/down 3:09 [2] 0.61 km (5:10 / km) +41m 3:53 / km
2:04 PM
KB
WD
Wednesday Aug 17, 2011 #
Road warm up/down 14:28 [2] 3.47 km (4:10 / km) +160m 3:23 / km
7:50 AM
Meadows
run IW
Road warm up/down 50:02 [3] 11.19 km (4:28 / km) +323m 3:54 / km
6:25 PM
Edinburgh West
run to B&Q after work
Tuesday Aug 16, 2011 #
Road warm up/down 32:03 [2] 7.31 km (4:23 / km) +212m 3:50 / km
8:03 AM
Arthurs Seat
run IW with an aim to do some fast stuff in the evening but the rain moved in and a lift home was much appreciated.
Monday Aug 15, 2011 #
Road warm up/down 19:18 [2] 4.46 km (4:20 / km) +116m 3:50 / km
9:04 AM
Edinburgh South
run IW
Road warm up/down 29:11 [3] 6.73 km (4:20 / km) +189m 3:48 / km
6:14 PM
Edinburgh South
run HFW
Sunday Aug 14, 2011 #
Road long 1:40:49 [3] 24.07 km (4:11 / km) +292m 3:57 / km
9:13 AM
Edinburgh
out the flat with a plan to get back but that was all. ended up running down the to Leith.
Saturday Aug 13, 2011 #
Road warm up/down 17:33 [2] 3.88 km (4:31 / km) +20m 4:25 / km
9:10 AM
Crammond
WU
Road race 16:42 [5] 5.06 km (3:18 / km) +23m 3:14 / km vdot: 62.4
9:30 AM
Crammond
first edinburgh park run and warm up for haddington half next week. cruising at a good pace on the way out and thinking I could manage a time of roughly 16.15 but then turned around at the other end and hit the head wind. cruised back in 16.40. 1st but a time that needs some improvement.
Road 35:45 [3] 7.91 km (4:31 / km) +119m 4:12 / km
9:57 AM
Crammond
cruise back to the flat
Friday Aug 12, 2011 #
Road 38:52 [3] 8.18 km (4:45 / km) +359m 3:54 / km
9:11 AM
Edinburgh
run into work. feeling resh.
Road tempo 23:34 [4] 6.61 km (3:34 / km) +180m 3:08 / km
5:04 PM
KB
a tempo/reps effort of KB handicap. Head down and pushing on some tough bits but easying of a cruising the easy bits. 22.34.
Thursday Aug 11, 2011 #
Road 14:14 [3] 3.45 km (4:08 / km) +90m 3:39 / km
8:45 AM
Meadows
wet run IW
Wednesday Aug 10, 2011 #
Road warm up/down 30:23 [3] 7.93 km (3:50 / km) +518m 2:53 / km
8:04 AM
Meadows
run IW
Road 36:55 [3] 8.32 km (4:26 / km) +236m 3:53 / km
6:08 PM
Edinburgh
brisk run HFW
Tuesday Aug 9, 2011 #
Road warm up/down 21:58 [2] 4.94 km (4:27 / km) +198m 3:42 / km
7:31 AM
Meadows
run IW
Road warm up/down 22:07 [3] 5.19 km (4:16 / km) +572m 2:45 / km
5:52 PM
Blackford
run HFW
Monday Aug 8, 2011 #
Road warm up/down 36:55 [2] 7.88 km (4:41 / km) +160m 4:15 / km
7:34 AM
Edinburgh
run IW
Road intervals 43:12 9.39 km (4:36 / km) +368m 3:51 / km
5:25 PM
Meadows
tempo intervals after work. running with bag and just going through the motions.
Sunday Aug 7, 2011 #
Road long 1:52:27 [3] 25.57 km (4:24 / km) +1082m 3:38 / km
8:34 AM
Edinburgh
after a few easy runs decided to run a fast 7 hills insteady of the 9 glenshee hills. Good run and a new pb for the wet weather route. Feeling little heavy in the middle but plenty still in the tank by the end. Job done.
Saturday Aug 6, 2011 #
Road 40:42 [3] 9.14 km (4:27 / km) +280m 3:52 / km
6:44 PM
Edinburgh
run in the rain with Ross
Friday Aug 5, 2011 #
Road warm up/down 30:44 [2] 7.25 km (4:14 / km) +199m 3:44 / km
8:04 AM
Edinburgh
run IW.. knees hurting
Road 16:19 [3] 4.02 km (4:04 / km) +234m 3:09 / km
6:06 PM
Edinburgh
run HFW.. via fringe
Thursday Aug 4, 2011 #
Road warm up/down 41:22 [2] 8.06 km (5:08 / km) +351m 4:13 / km
8:49 AM
Edinburgh
run IW
Road 1:04:19 [3] 13.38 km (4:48 / km) +306m 4:19 / km
6:10 PM
Edinburgh
run HFW with a wee extension
Wednesday Aug 3, 2011 #
Road warm up/down 13:07 [2] 3.52 km (3:44 / km) +118m 3:11 / km
6:20 PM
Edinburgh
run HFW
Tuesday Aug 2, 2011 #
Path warm up/down 15:00 [2] 2.0 km (7:30 / km)
1:00 PM
WU
Orienteering race 1:39:20 [5] 16.0 km (6:13 / km)
1:33 PM
Creag Mhic Chailein
Decided to focus on today out the 3 days entered. Started steady and kept it relatively steady with almost no misses until 18. Picking up others on route and picking some good routes in hindsite. 1 min miss at 18 but kept it cool and finished well. Could have kicked a bit harder in places but kept the pace down and kept it clean and enjoyed the run very much. Oli 1st in 1h37, hector in 1h38, spongey almost destroyed us all if it weren't for his 2 min miss near the end.
Monday Aug 1, 2011 #
Path warm up/down 10:00 [2] 1.5 km (6:40 / km)
11:00 AM
WD
Orienteering race 46:38 [4] 7.38 km (6:19 / km) +221m 5:30 / km
11:39 AM
Ardnaskie
Not so good today. Missed my start then missed one cos I ended up rushing and then miss punched cos I didn't have time to take descriptions and was rushing. Cruised it after my second miss at 4.
+ WU