Scott McMillan : Endurance Junky

I did the Half Knacker on Sunday one of the coolest trail races in BC.
25k with 3200ft of asending, some fairly technical sections so I am VERY sore today. This was my second time doing this race last year my time was 1:49:59 this year 1:47:54 over 2 minutes off, so it was a […]

Bike Commute : 1:10
2 x 1k, then a couple uphill strides. Felt OK times were good.
This is my last run before the race I will ride to work tommorrow but this is it.

Bike commute: 1:10
Easy Run 45 mins

Well this may have been a break through workout.
Background I did not get home until 4am it was a late night out with the boys. 5 hrs later I was scrambiling up Grouse Mountain tired, slightly hungover and sore from the long run the day before, I was thinking maybe a 34-35:00 a solid tempo […]

Long Hilly Run in Stanley Park. Left hip flexor still stiff.
Time: 1:48, AHR: 162, last 2 miles @ Tempo Pace.
Tommorrow I blast the Grouse Grind.
Tuesday some intervals, after that the hay is in the barn and stacked nothing to do but rest and repair.
This is an experimental 3 days, borderline super-compensation theory will see if […]

Core in the AM,
1:10 Bike, skipped VFAC sore from yesturdays workout.

2.4k , ~1K this was a unique workout to say the least, details are classified.
Bike commute: 1:10

Taking a full recovery day, the hip flexors are very sore. I have to be in good form for a top secret workout on Wednesday morning.

~18km, 1:19, AHR = 155, trail run in Pacific Spirit Park, hip flexors stiff, may take tommorrow OFF.

22k (2900ft elevation gain), 1:57, AHR: 171
This is a classic ultra training route.
Base Grouse Mountain -> Skyline-> Baden Powell->Up Old Mtn High to Grouse Mountain Top Chalet.
Hip flexors a little sore from the VO2 and Thursday Intervals. Ran with a couple of good runners from the Half Knacker training group made the climb […]