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Training Log Archive: Davidm0811

In the 30 days ending Nov 30, 2013:

	activity	#	time	miles		km		+m
	Trail Running	13	10:33:09	57.83		93.07		410
	Hill Running	3	4:53:55	24.11		38.8		1469
	Stretch/strength	11	4:15:00
	Road running	1	39:41	6.03	(6:35)	9.7	(4:05)
	Total	22	20:21:45	87.97		141.57		1879
averages - sleep:7.9 rhr:52 weight:64.4kg

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Saturday Nov 30, 2013 #

Trail Running 1:30:00 [3] 18.3 km (4:55 / km)
slept:8.0 weight:64.8kg shoes: Inov8 mudclaw 300 2013

Along the Don. Tried to test a number of routes, many without success. Nice to be able to get such a good offroad run in straight from the door

Friday Nov 29, 2013 #

3 PM

Trail Running 38:05 [3] 8.1 km (4:42 / km)
slept:8.0 shoes: Merrell Trail Glove

2 bridges from work. Missed getting out at lunch due to deadlines but managed to get out before it was dark. Weather was great during the day and then turned grim when I headed out. Wet and windy. No issues with hamstring

Thursday Nov 28, 2013 #

Note
slept:7.0 (rest day)

Offshore

Wednesday Nov 27, 2013 #

Note
slept:6.0 (rest day)

Offshore

Tuesday Nov 26, 2013 #

6 PM

Road running warm up/down 10:00 [3] 2.6 km (3:51 / km)
shoes: Merrell Trail Glove

Road running 29:41 [4] 7.1 km (4:11 / km)
shoes: Merrell Trail Glove

Hill reps with Cosmics 5.5 laps
Hamstring not 100% so not flat out.
Hard on the climbs and then easy on the flats and downhills.
Enjoyed running hard in the Merrells
Club AGM afterwards

Monday Nov 25, 2013 #

12 PM

Trail Running 46:58 [3] 9.7 km (4:51 / km) +110m 4:35 / km
shoes: Merrell Trail Glove

Up the hill at kincorth

9 PM

Stretch/strength 10:00 [3]

Stiff R hip following today's run. Worked on this my achilles (R giving me pain when compressing the tendon during quad stretches) and hip flexors (L tight during runs)

Sunday Nov 24, 2013 #

Trail Running 44:58 [3] 9.0 km (5:00 / km)
slept:8.5 weight:65kg shoes: Inov8 mudclaw 300 2013

Couple of easy laps of golf course

Saturday Nov 23, 2013 #

Trail Running 47:00 [3] 8.7 km (5:24 / km)
slept:8.5 shoes: Merrell Trail Glove

Easy run along beach to brig o balgownie.
Leg felt ok throughout.
Got back to the flat and then had to step up the pace to go and catch a train to edi

Wednesday Nov 20, 2013 #

Stretch/strength 15:00 [3]
(injured)

Tuesday Nov 19, 2013 #

Stretch/strength 15:00 [3]
(injured)

Monday Nov 18, 2013 #

Trail Running 8:30 [3]
shoes: Merrell Trail Glove

Had to stop due to strain in L hamstring. Walked back to office

Stretch/strength 20:00 [3]
(injured)

Stretching and foam rolling

Sunday Nov 17, 2013 #

Trail Running 56:04 [3] 11.3 km (4:58 / km)
shoes: Merrell Trail Glove

Up the beach, along the Don and back again.
Tweaked my L ha,string when running too quickly down a hill but seemed to run it off by the time i got back

Stretch/strength 20:00 [3]

Saturday Nov 16, 2013 #

Trail Running race 36:17 [5] 8.6 km (4:13 / km) +200m 3:47 / km
shoes: Inov8 mudclaw 330

Tyrebagger Children in Need Race. 2nd by 3s behind Chris T.
Struggled on the small hills on the backside of the loop. Need to get some climbing strength in my legs.
First loop 17:44
Second lap 18:33
L hamstring tweaked about 21mins but setttled down again.
Woke up with a dead R glute. (Not sure why this has happened!)

Trail Running warm up/down 12:00 [3]

Ran out too far initially and had to rush back. Cooled down with Chris and just made it back for prizes.

Stretch/strength 20:00 [3]

Foam rolling and stretching. Did a lot of work on my glutes

Friday Nov 15, 2013 #

Note
(rest day)

Thursday Nov 14, 2013 #

11 AM

Trail Running 29:07 [3] 6.5 km (4:29 / km) +100m 4:10 / km
shoes: Merrell Trail Glove

Balgownie XC course. Couple of laps. Very windy. New shoes felt good. Bit of stiffness in my L quad and a slight twinge in my L knee at the very end of the session.. Easy walk to cool down.

Wednesday Nov 13, 2013 #

Hill Running 2:43:34 [3] 23.8 km (6:52 / km) +895m 5:47 / km
shoes: Inov8 mudclaw 330

Bennachie11 tops. Generally a good run but i would probably go straight from Milstone to Mither Tap to avoid the heather bashing involved with Bruntwood Tap and Garbert Tap in future. Messed up the nav in the forest at the end and had to do the last section on road rather than trail. Legs feeling tired by the end. Couple of easy days required.

Stretch/strength 30:00 [3]

Tuesday Nov 12, 2013 #

6 PM

Trail Running intervals 1:00:00 [5]
shoes: Inov8 mudclaw 330

Warm up to Kings + couple laps
10x400m w 200m recovery
About 68-69s per lap. 65s for the last one
Couple of laps cool down then jog back to flat.
Felt good. L hamstring didnt cause any problems.

8 PM

Stretch/strength 40:00 [3]

Decent stretch out

Monday Nov 11, 2013 #

Note
(rest day)

To allow achilles to recover. After coming back and doing 3days in a row. No issues with hamstring anymore. Hip flexors feeling a bit strained

Stretch/strength 1:00:00 [3]

Good session of stretching and lower leg and glute strengthening

Sunday Nov 10, 2013 #

Hill Running 1:22:26 [3] 9.32 mi (8:51 / mi) +574m 7:25 / mi
shoes: Inov8 mudclaw 330

Kerloch. Decent run on landrover tracks

Saturday Nov 9, 2013 #

11 AM

Trail Running 1:02:07 [3] 8.0 mi (7:46 / mi)
shoes: Inov8 mudclaw 330

2 loops of crathes

Friday Nov 8, 2013 #

Hill Running 47:55 [3]
shoes: Inov8 mudclaw 330

Couple of fig 8s around tyrebagger. Good to get out again. First day of holiday so will hopefully get some good running in. Really cold air and required a head torch. Winter is coming!

Sunday Nov 3, 2013 #

Note
rhr:52 slept:9.0

Trail Running 38:24 [3]

Couple of laps of tyrebagger

Stretch/strength 10:00 [3]

Saturday Nov 2, 2013 #

Trail Running 1:03:39 [3]
slept:8.0 weight:63.5kg

Around the trails at Crathes Castle. Fantastic running, great trails and perfect wet Autumn weather. Did 1 proper loop of the Ley trail and 1 that comprised various bits and pieces of Ley and other trails. Hamstring held up well. Tried to promote extension in my hip flexors and ended up with a bit of stiffness in the left side. Very tight calf muscles wheni got back home.

Stretch/strength 15:00 [3]

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