Training Log Archive: CheplsIn the 7 days ending May 17, 2009:
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Sunday May 17, 2009 #
Path long (Long Hill Run) 2:43:00 [3] 27.0 km (6:02 / km) +1850m 4:30 / km
shoes: Innov8-Talon 212
Pentland Skyline with Tom Owens starting from Balerno reservoir car park taking in Black hill as the first top. Started steady with legs feeling bit tired, perfect day at 16C with sunny intervals. Met up with Doug and Spongy at Caerketton with whom we ran to Turnhouse Hill. Started feeling my pace dropping by this point and Tom started pulling away. The carnethy 5 were slow but finished strong up Hare Hill. Tom was flying the last bit. Legs started cramping on run down back to Balerno. 2 hr 43 excluding a few stops for water. 15 peaks in all. Good day out with a well deserved chocolate milk shake to finish it off with.
C • nice 3
Saturday May 16, 2009 #
Road warm up/down 45:00 [2] 8.0 km (5:38 / km)
Road tempo 16:48 [5] 5.0 km (3:22 / km)
shoes: Asic DC Racer
First ParkRun round Pollock park. Started too fast then went down hill after 2km. Won the sprint finish for 5th. would like to be at least a minute faster.
Bike long (Road) 2:30:00 [3]
43 mile cycle round the Campsies and up Crow Road (270m Climb in 3km). Went well pushing hard on the climbs. Glycogen stored were getting a bit depleted with 3k to go but Tom to the rescue saved me with chewy mints.
Friday May 15, 2009 #
Road warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Mizuno Wave Rider 11 (2)
2km warm up run with cara..first time in years
Road tempo 22:00 [3] 5.5 km (4:00 / km)
shoes: Mizuno Wave Rider 11 (2)
steady/tempo run in the rain round McAndrew relay route
Thursday May 14, 2009 #
Road tempo (VO2max test) 30:00 [4] 6.5 km (4:37 / km)
shoes: Asic DC Racer
VO2 max test - 66 ml/kg/min. Protocol used was 3 min at 8,10,12,14,16,18 and 19 km/hr at 1% gradient. Running at 8 km/hr for warm up and down. should have tried 20 km/hr instead of pussying out to 19.
Wednesday May 13, 2009 #
Road long (Steady) 1:25:00 [3] 18.0 km (4:43 / km)
shoes: Mizuno Wave Rider 11 (2)
Long steady run out to the green, round and back
Tuesday May 12, 2009 #
Road (Steady) 25:00 [3] 5.8 km (4:19 / km)
shoes: Mizuno Wave Rider 11 (2)
Steady run round Battarsie Park in London