In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Walking||3|| 5:09:00|| 12.28|| 19.76|| 730|
| ||Road Running||6|| 4:52:13|| 39.18||(7:27)|| 63.06||(4:38)|| 770|
| ||Conditioning||1|| 20:00|
| ||Total||10|| 10:21:13|| 51.46|| 82.82|| 1500|
Road Running 18:55  2.41 mi (7:51 / mi) +50m 7:22 / mi
Warm up via Mill Laide and Parkhead plus 6 strides
Road Running intervals 16:09  2.79 mi (5:47 / mi) +50m 5:29 / mi
Session on the farm road - 8 x 2min (1min recs). fairly solid pacing and felt ok. Conditions fine, overcast with light east wind.
Rep paces - 5.55,48,54,55,49,46,35,38min/mile
Overall 7sec/mile slower than same session 4 weeks ago, but form has taken a dip since then, as highlighted by the 5.2k.
Road Running 9:29  1.31 mi (7:14 / mi) +10m 7:04 / mi
Warm down home
Road Running 50:35  6.45 mi (7:51 / mi) +120m 7:25 / mi
Upper Kinneill and back via Clark Avenue and Fisher S. Nice overcast cool morning. Enjoyed a relaxed run on slightly fresher legs.
Walking 1:20:00  +140m
Beecraigs walk with T & H
Road Running 5:26  0.59 mi (9:12 / mi)
Warm up jog plus strides with Hanna at Falkirk Stadium.
Road Running 14:38  1.86 mi (7:52 / mi)
3k time trial with Hanna. Managed a good start most of way round the first loop then had to start looping about in front of the stadium as Hanna wanted to avoid people on the path, so lost a bit of momentum. She was hoping to beat 15mins so pleased enough.
Road Running 4:13  0.48 mi (8:47 / mi)
Cool down jog with Hanna
Road Running 2:43  0.4 mi (6:47 / mi)
Warm up 2 plus more strides
Road Running 18:43  3.25 mi (5:46 / mi)
SA 5k virtual challenge. Decided to go to the loop around Falkirk Stadium for a flat, hopefully fast loop. Ended up a bit of a strange one. Hadn't really prepared for it at all with the 'at home' summer holiday of hill walking and steady runs the past couple of weeks. Conditions were pretty much perfect though, sunny, cool enough, and no wind. Set out with purpose though and felt like I was working ok and moving ok. Each lap was just over 1 mile so easy to judge progress. My head will still hoping I would run under 18mins so was surprised looking at the watch for the first time approaching 3 miles and it was already at 18mins. Picked it up to the finish as best I could. Pretty disappointed as the pace was slower than the 30min time trial round local streets a few months ago.
Mile splits - 5.57, 6.03, 6.07
Update - was surprised to see a friend run his 5k round the same loop and finish around 70m short of 3 laps. Further analysis suggests the loop is 1.7k so I ran at least 200m extra. GPS trace was well inside the path line in places, not sure why it was so dire. At least around 18min for 5k is more like I was expecting and how the run felt.
Road Running 6:00  0.81 mi (7:24 / mi)
Walking 1:55:00  5.68 mi (20:15 / mi) +330m 17:09 / mi
Parked at the start of the Glendevon Reservoirs Road. Walked up the road for about 1km then cut up the path through the woods to the col south of Ben Shee. Popped up to the top then followed the main path towards Wester Glensherup before picking up the Reservoirs trail path back by the river to where we left the road earlier. Path was OK though a bit overgrown (had been strimmed at some point). Another nice family walk, last of the holidays. At least it stayed largely overcast with mist on the highest Ochils, so not too hot. Kept up the 100% record, 8 walks and not seen a single person (not counting workmen near the road today).
Road Running 40:55  5.31 mi (7:42 / mi) +130m 7:10 / mi
Out to the farm roads, doing half Fishers Brae climb and half Fisher S climb. Did 6 strides on the way back. Hot when the sun came out.
Walking 1:54:00  6.6 mi (17:16 / mi) +260m 15:23 / mi
Walk from near Stronachie through the woods to Rashie Hill. The loop round the top had good views so we did it twice, in different directions. Seen so many buzzards and other birds of prey on the recent walks. Nice and sunny. Saw no one again.
Conditioning 20:00 
Kenny Wilson session #11, progressive circuit (21 x 40s on/20s off). Finished on tuck jumps which are fairly tiring just before a run!
Road Running 29:56  4.04 mi (7:25 / mi) +70m 7:02 / mi
Out and back to the bottom of Fisher S. Felt enough for the legs.
Road Running 1:14:31  9.48 mi (7:52 / mi) +340m 7:04 / mi
Headed up to Williamcraigs double hill, then to Preston Road via Braehead. Went up to the top if Hill House, then back via Clark Avenue. Good to get a few more hills in and a slightly longer run.
all weeks |