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Training Log Archive: runnermdj

In the 7 days ending Apr 23, 2017:

activity # timemileskm+m
  Trail Running4 3:41:15 27.9(7:56) 44.9(4:56) 840
  Bike4 1:20:00 16.0(5:00) 25.75(3:06)
  Road Running3 1:19:35 11.12(7:09) 17.9(4:27) 100
  Conditioning1 10:00
  Total10 6:30:50 55.02 88.55 940

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Sunday Apr 23, 2017 #

6 AM

Trail Running 1:12:20 [2] 8.54 mi (8:28 / mi) +300m 7:38 / mi
ahr:122 max:135

Pre breakfast run up to Cockleroi and back. Lovely easy run on a chilly sunny morning. Magic.

Saturday Apr 22, 2017 #

10 AM

Trail Running 1:07:09 [4] 8.85 mi (7:35 / mi) +350m 6:45 / mi
ahr:136 max:163

Run from the house up to Beecraigs, Cockleroi, loch car park and back over Hill House. Ran it a bit brisker pace and threw in a few efforts, though eased off for some sections too. Perfect conditions, cool, sunny and dry underfoot. Slowly starting to feel a bit fitter.

Friday Apr 21, 2017 #

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

12 PM

Trail Running 27:09 [3] 3.48 mi (7:48 / mi) +20m 7:40 / mi
ahr:122 max:141

Run round the Warriston loop to St Marks Park then 6 laps of strides with Dave & Cameron.

Conditioning 10:00 [3]

Been in dire need of a return to circuits so thought I might as well start again. 2 sets of Oregons (20sec on/off).

Road Running 8:21 [2] 1.09 mi (7:40 / mi) +10m 7:27 / mi
ahr:127

Run back to work

Thursday Apr 20, 2017 #

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

12 PM

Road Running 29:42 [2] 4.02 mi (7:23 / mi) +20m 7:17 / mi

Run from work round Warriston big loop AC with dogleg then Stockbridge loop. Knee was grumbling on Tuesday night and only just settled so stuck to flat/short/fairly easy.

Wednesday Apr 19, 2017 #

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

Note
(rest day)

Tuesday Apr 18, 2017 #

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

12 PM

Road Running 10:10 [2] 1.37 mi (7:25 / mi) +10m 7:15 / mi

Warm up to Warriston triangle

Road Running tempo 19:02 [4] 3.06 mi (6:13 / mi) +10m 6:09 / mi

Fartlek session round the Warriston triangle - 10 x 1min brisk, 1min float. Started steady and upped it a bit, 3 mile splits - 6.17, 6.15, 6.10. Kept pace with Drew, with Marco, Cameron, Dave & Jules following. Nice and cool. Felt better than expected and distance covered ok.

Road Running 12:20 [2] 1.58 mi (7:48 / mi) +50m 7:06 / mi

Warm down including Dublin Street climb.

Monday Apr 17, 2017 #

12 PM

Trail Running 54:37 [2] 7.03 mi (7:46 / mi) +170m 7:14 / mi
ahr:128 max:143

Same run as Friday from the house up the Avon, golf course hill, canal, west loch end and home. Took it steady and ran virtually same time though HR higher! Cool & dry.

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