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Training Log: runnermdj

In the last 7 days:

activity # timemileskm+m
  Road Running4 2:09:20 17.33(7:28) 27.89(4:38) 220
  Bike5 1:30:00 18.0(5:00) 28.97(3:06)
  Hill Running1 1:24:55 8.25(10:18) 13.28(6:24) 760
  Trail Running2 1:20:55 10.47(7:44) 16.85(4:48) 80
  Conditioning1 10:00
  Total11 6:35:10 54.05 86.98 1060
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Thursday Jul 27 #

Bike 20:00 [1] 4.0 mi (5:00 / mi)

Wednesday Jul 26 #

Bike 20:00 [1] 4.0 mi (5:00 / mi)

Note
(rest day)

Tuesday Jul 25 #

Bike 20:00 [1] 4.0 mi (5:00 / mi)

12 PM

Road Running 12:57 [2] 1.7 mi (7:37 / mi) +20m 7:21 / mi

Warm up to Warriston

Road Running intervals 24:00 [5] 4.17 mi (5:45 / mi) +10m 5:43 / mi
ahr:144 max:159

Session round Warriston loops with Andy, Kev, Dave, Murray & Derek - 8min (90sec), 4 x 2min (1min), 8min.
One of my favourite sessions. Fairly solid running.
Rep paces - 5.49min/mile, 5.32, 5.37, 5.43, 5.28, 5.53.
Nice cool, overcast conditions.

Road Running 11:05 [2] 1.41 mi (7:52 / mi) +10m 7:41 / mi

Run back to work

Monday Jul 24 #

Bike 20:00 [1] 4.0 mi (5:00 / mi)

12 PM

Road Running 54:25 [2] 6.99 mi (7:47 / mi) +160m 7:16 / mi

From work over to AS to meet the guys for a clockwise loop of Queens Drive then back via St Andrews Square. Another sunny Monday.

Sunday Jul 23 #

9 AM

Road Running 12:32 [1] 1.26 mi (9:57 / mi)

Helix Junior Parkrun #62 with Hanna. Chat pace!
10 AM

Hill Running 1:24:55 [3] 8.25 mi (10:18 / mi) +760m 8:00 / mi
ahr:130 max:146

Ran with Dave from Alva Glen CP up landrover track above Alva Glen, up Cloves ridge, round back of Craighorn then over Ben Buck, Ben Cleuch, Ben Ever and down. Nice run though a bit wet at times and mist higher up. Boggy underfoot. Deserted!

Saturday Jul 22 #

8 AM

Trail Running 53:53 [2] 6.99 mi (7:43 / mi) +70m 7:29 / mi
ahr:121 max:139

Run up the Avon, canal, loch far end and back. Just got finished before the rain started.

Friday Jul 21 #

Bike 10:00 [1] 2.0 mi (5:00 / mi)

Culprit bike had disappeared by the time I got to the station this morning. Didn't even both contacting me (I'd left a note/number) to apologise or say my bike was free.
12 PM

Trail Running 27:02 [3] 3.48 mi (7:46 / mi) +10m 7:42 / mi

Run round Warriston big loop to St Marks Park, then 6 laps of strides. Joined by Kev, Dave, Andy, Fraser & debutant Derek.

Conditioning 10:00 [3]

2 sets of Oregon circuits (20secs on/off)

Road Running 14:21 [2] 1.8 mi (7:58 / mi) +20m 7:42 / mi

Warm down back to work

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