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Training Log Archive: DonP

In the 7 days ending Nov 17:

activity # timemileskm+m
  Running6 5:22:36 39.6(8:09) 63.73(5:04)
  Road Bike1 1:08:00 15.0(4:32) 24.14(2:49)
  Total7 6:30:36 54.6(7:09) 87.87(4:27)

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Sunday Nov 17 #

1 PM

Running 1:13:00 [3] 7.8 mi (9:22 / mi)
shoes: Kalengi Kiprun Trail MT

Sorry everyone, but I had to get out for a run today! The weather was superb (cold, dry and sunny) and Mrs P was watching Christmas movies on the TV so I headed over to Houston House Woods for a steady run with a lot of short sharp hills. Slowly feeling better.

Saturday Nov 16 #

9 AM

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Saucony Fastwitch SS18

Usual warm up lap of the Linwood Parkrun course.

Running race 19:26 [5] 3.1 mi (6:16 / mi)
shoes: Saucony Fastwitch SS18

Linwood Parkrun on a freezing cold morning (2C) with quite a few patches of ice on the course. My legs were really heavy after the track session on Thursday and cycling home yesterday evening so it was a plod today. Young Matt from the athletic club sat on my shoulder for 4km then put the boot in and took 19 seconds out of me to the finish. Good to see him improving since he joined our group and follows the sessions I plan.

Should have been at Aintree today running M60 for Scotland at the British & Irish Masters XC International Race, but am in no shape to do this at the moment. Two years ago when I ran for Scotland my Parkrun times were a minute faster so shows how slow I am at the moment. Nose still running a bit, throat a bit sore and asthma not great but feeling better which is great.

Running warm up/down 14:30 [3] 1.5 mi (9:40 / mi)
shoes: Saucony Fastwitch SS18

Easy cool down lap of the course with Amelia. Apparently she's now training for the Parkrun Double on New Years Day!

Friday Nov 15 #

12 PM

Running 28:00 [3] 3.2 mi (8:45 / mi)
shoes: Kalenji Kiprun Trail XT6

Recovery run from work to Posties and Levengrove Parks, but will confess to a mini interval session on the wee sharp hill up to St Serf's Church in a vain attempt to get some fitness on hills in to my legs before the Renfrewshire XC Champs a week on Saturday.
4 PM

Road Bike 1:08:00 [3] 15.0 mi (4:32 / mi)

Cycle home from work. It's been a while and it's amazing how you lose the specific fitness for this!

Thursday Nov 14 #

7 PM

Running warm up/down 18:00 [3] 2.3 mi (7:50 / mi)
shoes: Kalengi Kiprun SD

Extended warm up before track session.

Running intervals 30:30 [5] 4.1 mi (7:26 / mi)
shoes: Kalengi Kiprun SD

Track session with the athletic club at Linwood Track. Another bitterly cold evening with a strong breeze. Only me and young Martin running and he was way in front of me. We split the recoveries so I didn't get the full recoveries but was running quite well for once.

Session was 5 x ((400m (100m easy jog recovery in 1min) + 600m (200m jog recovery in 90secs))

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

Cool down run round nearby streets.

Wednesday Nov 13 #

7 PM

Running 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Brooks GTS 17

Run round the Run the Park After Dark course putting out the markers.

Running tempo 22:10 [4] 3.1 mi (7:09 / mi)
shoes: Brooks GTS 17

Tempo run round the Run the Park After Dark course with Roddy. Bitterly cold evening with a full moon - really nice.

Running 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Brooks GTS 17

Run round the course with Stuart bringing in the markers.

Monday Nov 11 #

7 PM

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Brooks GTS 17

Warm up run from the sports centre to Craigends hill.

Running hills 45:00 [5] 5.5 mi (8:11 / mi)
shoes: Brooks GTS 17

Hill reps with the athletic club. Still coughing up gunge and nose running but I actually felt better today for the first time in weeks! Session was 10 x up Craigends hill and steady run back down. Running okayish but a bit tired from yesterday's run.

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Brooks GTS 17

Run back to the sports centre.

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