In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Road running||2|| 1:28:46|| 10.58||(8:24)|| 17.02||(5:13)|
| ||Intervals - long endurance||1|| 1:02:00|| 7.13||(8:42)|| 11.48||(5:24)|
| ||XC / road / hill race||1|| 21:01|| 3.11||(6:46)|| 5.0||(4:12)|
| ||Total||4|| 2:51:47|| 20.81||(8:15)|| 33.5||(5:08)|
Road running 1:16:46  9.21 mi (8:20 / mi)
Random Blackrock early finish. Nice. Long run from work on the 7 hills route to Corstorphine hill then to the canal, back to work for my bag and home. Felt gah. Too much chocolate and DC today. A lady that looked a bit punterish joined the canal and instantly overtook me. So I had to sit in, for about 2k when she stopped. TFFT. That bit was 7:40 miling which is fast for me these days.
Work step challenge in May starts Monday. The rules are that your team is 4-6 people and the average step total of your team counts. The winning team gets a meal out, but the real prize is if you average over 10,000 steps a day your team goes into the draw for an extra day's holiday. I could really do with some extra time off this year. My team was not selective, it was just the VAT people. One guy is training for a marathon and running 50miles a week. The rest are your average worker. Not exactly sporty. You get 300 steps for every 1k cycled, and 4,800 for every 1k swum. Trying to work out the optimal steps-maximising training plan.
Road running 12:00  2.2 km (5:27 / km)
Warm up and down
XC / road / hill race 21:01  5.0 km (4:12 / km)
The work running club have started organising a regular 5k in the meadows. This was the first one. We started at the unicorn pillar at the West end of the meadows (near the pedestrian crossing) and did two anticlockwise laps, then kept going to just after the pavilion. I gutted myself and did just over 21. I was expecting worse, so I am pleased with that.
Intervals - long endurance 1:02:00  7.13 mi (8:42 / mi)
Innerlich park with Ray's friends. 8,6,4,3,2,1. Tiring!
all weeks |