In the last 7 days:
| activity | # | time | miles | km | +m | | | |
| Running (mostly off-road) | 3 | 3:32:41 | 23.34 | (9:07) | 37.57 | (5:40) | 2245 | | | | |
| Running (road+path) | 4 | 2:30:05 | 18.54 | (8:06) | 29.83 | (5:02) | 649 | | | | |
| Turbo | 3 | 2:00:30 | | | | | | | | | |
| Running (road) | 4 | 1:54:10 | 15.07 | (7:35) | 24.25 | (4:42) | 234 | | | | |
| S&C | 1 | 40:00 | | | | | | | | | |
| Swimming | 1 | 30:00 | | | | | | | | | |
| Total | 12 | 11:07:26 | 56.95 | | 91.64 | | 3129 | | | | |
| [1-5] | 11 | 10:27:26 | | | | | | | | | |
7 AM
Running (road+path) 33:34 [3] 7.03 km (4:47 / km) +96m 4:28 / km
3 PM
Running (road+path) 17:44 [3] 3.33 km (5:20 / km) +87m 4:43 / km
ahr:121 max:149
Running (mostly off-road) 57:56 [3] 11.06 km (5:14 / km) +783m 3:52 / km
ahr:163 max:184
Running (road) 17:47 [3] 3.72 km (4:47 / km) +19m 4:40 / km
ahr:129 max:145
7 AM
Running (road+path) 39:48 [3] 7.85 km (5:04 / km) +186m 4:32 / km
3 PM
Running (road) 44:53 [3] 9.65 km (4:39 / km) +81m 4:28 / km
11 AM
Running (road+path) 58:59 [1] 11.63 km (5:04 / km) +280m 4:32 / km
ahr:137 max:148
Legs better today, just some specific restricted areas in the hamstrings and glutes. Managed a few relaxed pick-ups at the end which set off a few other tight spots but generally stretched things out nicely.
7 AM
Turbo 45:00 [1]
ahr:111 max:130
4 PM
Turbo 45:00 [1]
ahr:109 max:129
Legs worse today, but improved since this morning.
10 AM
Running (mostly off-road) 2:06:11 [1] 20.0 km (6:19 / km) +1051m 5:00 / km
ahr:131 max:155
Plod around some Ochils. Lovely day - still quite cold on the tops out of the sunshine and in the wind, but once on the south side and with the sun it was basically summer... Initially felt pretty tired and legs lethargic contouring around to Dollar, but then once I got into the climb the legs felt relatively ok. Descents were a struggle though after yesterday's race. Just kept it very easy.
11 AM
Running (road) warm up/down 16:03 [1] 3.63 km (4:25 / km) +36m 4:13 / km
Running (mostly off-road) race 28:34 [5] 6.52 km (4:23 / km) +412m 3:20 / km
Birnam Hill Race
Nice day for it, wind not affecting things too much as the route is all fairly sheltered. With Jamie and Eddie to the initial section of the climb, then I got into a decent rhythm and pulled away over the next bit. Forgot how long the plateau bit is before the final pull up to the summit, and was wary of the guys behind gaining on this. Tried to get into a flow of some sort after the techy little bit around the top, I'm definitely not practised enough with pushing through climbing lactic straight into descending. Managed to hold off Jamie until near the bottom of the long descent to the road, then I just kinda lost my head/funk a bit once he passed and he got a gap pretty quick. Tough going back along the rolling trail to the finish, just trying to keep Jamie in sight really, so a good race effort for sure!
Unlikely to be able to race again before trials, slightly annoying but glad to have got this in.
Running (road) warm up/down 23:38 [1] 4.86 km (4:52 / km) +65m 4:34 / km
4 PM
Turbo 30:30 [1]
ahr:123 max:151
Running (road) 5:41 [1] 1.2 km (4:45 / km) +10m 4:33 / km
Running (road) 6:08 [1] 1.19 km (5:09 / km) +23m 4:42 / km
5 PM
S&C 40:00 [0]
- DL to SL jump
- Box jump
- Step-up: 3x4 @ 40kg
- Side step-up: 3x4 @ 40kg
- Leg press calf raise: 4x4 DL @ 110kg
- Banded pull-up: 2x5
Core in between.
A bit less today as legs tired after race.
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