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Training Log Archive: runnermdj

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Trail Running3 2:30:13 19.59(7:40) 31.53(4:46) 510
  Road Running4 2:07:49 17.37(7:22) 27.95(4:34) 190
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Hill Running1 1:14:17 8.1(9:10) 13.04(5:42) 810
  Orienteering1 37:00
  Conditioning1 10:00
  Total13 8:19:19 65.06 104.7 1510
  [1-5]12 7:42:19

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

9 AM

Road Running 12:18 [1] 1.27 mi (9:41 / mi)

Helix Parkrun #47 with Hanna. Perfect morning for it and Hanna rose to the challenge, helped by racing Morgan Whitlie!
11 AM

Orienteering 37:00 [0]

Went round Yellow with Hanna and Tracey at Polmaise. Tricky(ish) for a yellow. A few folk around went astray.
12 PM

Hill Running 1:14:17 [4] 8.1 mi (9:10 / mi) +810m 7:00 / mi

Had to do a hill run on such a nice day. Ran from Alva Glen CP up the landrover track then up Ben Ever (30.15), Ben Cleuch (39.50), Andrew Gannel, KS gate then down to Tilli shops. Ran quite hard as not got any races coming up and just felt like it. Lovely and cool. Nice to feel a bit fitter again.

Saturday Oct 8, 2016 #

9 AM

Trail Running 1:09:26 [3] 9.14 mi (7:36 / mi) +350m 6:47 / mi
ahr:132 max:154

Run from the house up to the canal, up to Beecraigs, Cockleroi, Loch car park, over Hill house and back. Felt fine and enjoyed the run. Bright, cool & dry - perfect!

Friday Oct 7, 2016 #

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

12 PM

Trail Running 27:15 [3] 3.59 mi (7:35 / mi) +10m 7:31 / mi

Round Warriston big loop to St Marks Park then 6 laps of strides.

Conditioning 10:00 [3]

2 sets of Oregon circuits (20secs on/off) with Cameron, Marco, Murray & Dave.

Road Running 13:23 [2] 1.73 mi (7:44 / mi) +20m 7:28 / mi

Run back to work including Stockbridge loop.

Thursday Oct 6, 2016 #

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

Note
(rest day)

Wednesday Oct 5, 2016 #

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

12 PM

Trail Running 53:32 [2] 6.86 mi (7:48 / mi) +150m 7:18 / mi
ahr:125

Run from work to Corstorphine Hill via Dean Path and back with Cameron, Marco, Kev, Dave & Keith.

Tuesday Oct 4, 2016 #

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

12 PM

Road Running 11:14 [2] 1.52 mi (7:23 / mi) +10m 7:15 / mi
ahr:120

Warm up including Stockbridge loop

Road Running intervals 26:05 [4] 4.54 mi (5:45 / mi) +20m 5:40 / mi

Session round Warriston loop, 4 x 6mins (90sec) + 2 x 1min (1min).

Paces - 5.47, 5.52, 5.47, 5.41, 5.36, 5.07min/mile
AHR - 142, 149, 151, 154, 139, 145
MHR - 152, 156, 158, 160, 155, 159

Solid if unspectacular session. Ran with Paddy for first couple then pulled ahead a bit, but a bit behind Kev.

Road Running 9:59 [2] 1.35 mi (7:24 / mi) +10m 7:14 / mi
ahr:131

Run back to work

Monday Oct 3, 2016 #

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

12 PM

Road Running 54:50 [2] 6.96 mi (7:53 / mi) +130m 7:27 / mi

Run over to AS with Stewart then joined Marco, Dave & Kev for an AC lap then ran back with Stewart (who was doing the handicap). Another sunny Monday.

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