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Training Log Archive: DonP

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Running7 5:05:47 39.0(7:50) 62.76(4:52)
  Road Bike1 1:16:00 15.0(5:04) 24.14(3:09)
  Total8 6:21:47 54.0(7:04) 86.9(4:24)

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Sunday Dec 10, 2017 #

9 AM

Running 43:00 [3] 5.0 mi (8:36 / mi)
shoes: Kalenji Kiprun Trail XT6

Recovery run over to Houston House Woods. Knackered! Really cold (-4C).

Saturday Dec 9, 2017 #

2 PM

Running warm up/down 20:00 [3] 2.5 mi (8:00 / mi)
shoes: Salamon Shigarri

Good warm up before cross country race.

Running race 39:47 [5] 6.0 mi (6:38 / mi)
shoes: Asics Spikes

West District Cross Country Champs, Irvine Moor. Very cold (1C) and windy and much of the course frozen. Always enjoy running here - different courses each time but always good fast running with lots of twists and turns and a few short sharp hills each lap. Got a good warm up, started at a good pace and then got going. Passed lots of runners all the way round and stayed strong all the way to the finish. Beat lots of my rivals and finished 2nd M60 behind Paul from Cambuslang who I haven't beaten in many years. Really pleased with my run.
I do sometimes find if I have a slight cold I can run very well. Not sure why though.

Running warm up/down 10:00 [3] 1.2 mi (8:20 / mi)
shoes: Salamon Shigarri

Easy cool down run.

Friday Dec 8, 2017 #

12 PM

Running 26:00 [3] 3.2 mi (8:07 / mi)
shoes: Salamon Shigarri

Run from work to the Londgate SUDs pond, a few laps and back. Not feeling very spritely but hopefully okay for tomorrow's cross country race. Lovely day - very cold and bright.

Thursday Dec 7, 2017 #

7 PM

Running warm up/down 16:00 [3] 2.0 mi (8:00 / mi)
shoes: Mizuno Wave Connect 3

Warm up before track session.

Running intervals 16:00 [5] 2.5 mi (6:24 / mi)
shoes: Kalengi Kiprun SD

Track session at Linwood Track. Bitterly cold, windy evening with sleet showers. Short session before the cross country on Saturday. 8 x 300m (100m easy jog recovery in 1min). A bit of a struggle. Think I'm fighting a slight infection as Mrs P has a cold.

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Kalengi Kiprun SD

Cool down run round neighbouring streets.

Wednesday Dec 6, 2017 #

12 PM

Running 30:00 [3] 3.5 mi (8:34 / mi)
shoes: Salamon Shigarri

Run on the trails at Overtoun Estate and Lang Craigs Wood.

Tuesday Dec 5, 2017 #

12 PM

Running warm up/down 10:00 [3] 1.2 mi (8:20 / mi)
shoes: Saucony Excursion TR8

Warm up run from work to the Lomondgate SUDs Pond before a short interval session.

Running intervals 20:00 [5] 2.5 mi (8:00 / mi)
shoes: Saucony Excursion TR8

Short interval session on the path beside the River Leven 'cos there was work taking place on the track round the pond. Did 10 x 1min fast, 1 min easy jog. Hopefully enough to keep the legs working before Saturday.

Running warm up/down 10:00 [3] 1.2 mi (8:20 / mi)
shoes: Saucony Excursion TR8

Cool down run back to work.
Have been sleeping a lot better recently which I'm pleased about.
5 PM

Road Bike 1:16:00 [3] 15.0 mi (5:04 / mi)

Cycle home from work. Hard work in to the wind, especially going over the Erskine Bridge.

Monday Dec 4, 2017 #

12 PM

Running 53:00 [3] 6.7 mi (7:55 / mi)
shoes: Salamon Shigarri

Run from work along the path beside the River Leven in to Dumbarton, round Posties Park, round Levengrove Park, along the path beside the Clyde to Havoc, a lap of the wonderful grassy paths, round the sewerage works and up to the Cardross Road, then back. Felt as if I'd been hit by a bus when I started but things improved the further I went. No athletic club as I was working in the evening.

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