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Training Log: runnermdj

In the last 7 days:

activity # timemileskm+m
  Road Running6 3:16:32 26.53(7:24) 42.7(4:36) 180
  Hill Running2 1:51:41 10.76(10:23) 17.32(6:27) 1090
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Trail Running2 1:18:40 10.21(7:42) 16.43(4:47) 300
  Walking1 1:00:00 130
  Conditioning1 10:00
  Total14 9:16:53 67.5 108.63 1700
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Thursday Dec 13 #

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

12 PM

Road Running 16:36 [2] 2.19 mi (7:35 / mi) +10m 7:28 / mi

Run down to AS with Dave.

Hill Running 31:04 [4] 3.12 mi (9:57 / mi) +330m 7:30 / mi

Run from the boulder, up Brutal, top of bog, pipers to Nether, tourist descent, dasses then down to commie pool roundabout. Brutal was a faff due to all the barriers but at least recce confirmed should go a different way at the handicap next week. Hit tourist descent hard since it was relatively quiet (rare!), and managed a 2.16. Solo run. Ground semi frozen but quite dry.

Road Running 18:51 [2] 2.53 mi (7:27 / mi) +10m 7:22 / mi

Run back through the Meadows.

Wednesday Dec 12 #

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

12 PM

Road Running 30:15 [2] 4.03 mi (7:30 / mi) +20m 7:24 / mi

Out and back run on the cycle path before work. Nicely consistent when compared to Monday!

Tuesday Dec 11 #

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

12 PM

Road Running 15:52 [2] 2.12 mi (7:29 / mi) +10m 7:23 / mi

Run down to Warriston

Road Running intervals 21:03 [5] 3.7 mi (5:41 / mi) +10m 5:38 / mi

Session round Warriston triangle - 6,5,4,3,2,1min (90s after 6,5 then 1min). Felt quite good from about halfway through first rep. Ran with Andy on first rep then just ahead, with John in front. Good conditions.

Road Running 18:49 [2] 2.45 mi (7:41 / mi) +50m 7:13 / mi

Run back up to work

Monday Dec 10 #

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

7 AM

Road Running 30:15 [2] 4.03 mi (7:30 / mi) +20m 7:24 / mi

Pre-work run out and back on the cycle path due to xmas lunch. Frosty plus nice sun rise.

Sunday Dec 9 #

10 AM

Walking 1:00:00 [1] +130m

Plan A of hill race at Craig a Barns fell through as Hanna was under the weather Saturday afternoon (was going mainly since there was a junior race). Still keen to go to Perth for Tiso visit so stopped off at Kinnoull for a very nice family walk.
1 PM

Trail Running 1:08:01 [3] 8.75 mi (7:46 / mi) +300m 7:01 / mi

Cockleroi from the house, via Hill House. Not overly keen getting out the door but felt pretty decent once I got going. Nice cool conditions.

Saturday Dec 8 #

8 AM

Road Running 17:02 [1] 1.77 mi (9:37 / mi) +30m 9:08 / mi

Run from the house with Hanna along Avalon Gardens to the private road/gravel path loop and back. Most enjoyable and Hanna going well. Breezy.
1 PM

Hill Running 1:20:37 [3] 7.64 mi (10:33 / mi) +760m 8:04 / mi

Run from Alva Glen up Wood Hill, Ben Ever, Ben Cleuch, Ben Buck and down the Land Rover track. Nice quiet run, kept the pace fairly steady. Overcast but stayed dry and cloud above the tops. Breezy.

Friday Dec 7 #

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

12 PM

Road Running 14:12 [2] 1.87 mi (7:36 / mi) +10m 7:28 / mi

Run along WoL to Saughton Park

Trail Running 10:39 [3] 1.46 mi (7:18 / mi)

Seven laps of strides. Did extra lap as pitch was smaller than St Marks.

Conditioning 10:00 [3]

Two sets of Oregon circuits (20s on/off)

Road Running 13:37 [2] 1.84 mi (7:24 / mi) +10m 7:17 / mi

Run back to work

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