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Training Log Archive: runnermdj

In the 7 days ending Jul 30, 2017:

activity # timemileskm+m
  Road Running6 3:22:44 27.3(7:26) 43.94(4:37) 390
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Trail Running2 1:39:43 12.03(8:17) 19.36(5:09) 350
  Walking1 1:00:00 250
  Hill Running1 30:30 3.25(9:23) 5.23(5:50) 340
  Conditioning1 10:00
  Total13 8:22:57 62.58 100.71 1330

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MoTuWeThFrSaSu

Sunday Jul 30, 2017 #

9 AM

Road Running 12:33 [1] 1.27 mi (9:53 / mi)

Helix Parkrun #63 with Hanna. Consistent!
11 AM

Walking 1:00:00 [1] +250m

Walk up/run down Caerketton from Hillend with Hanna & Tracey.
3 PM

Road Running 43:06 [3] 6.06 mi (7:07 / mi) +80m 6:50 / mi

Busy day so just time for a shorter slightly faster run from the house to the canal, Springfield, loch & back.

Saturday Jul 29, 2017 #

9 AM

Trail Running 1:10:32 [3] 8.24 mi (8:34 / mi) +330m 7:37 / mi

Ran from Balvormie up Cockleroi, Witch Craig, Guthries, South edge, root descent, round loch, Hill House loop, loop in Beecraigs and back. Paths definitely back to muddy! Steady effort. Breezy and a few showers.

Friday Jul 28, 2017 #

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

12 PM

Trail Running 29:11 [3] 3.79 mi (7:42 / mi) +20m 7:35 / mi

Run round Warriston big loop plus 6 laps of strides at St Marks Park

Conditioning 10:00 [3]

2 sets of Oregon circuits (20secs on/off)

Road Running 14:27 [2] 1.81 mi (7:59 / mi) +20m 7:43 / mi

Run back to work

Thursday Jul 27, 2017 #

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

12 PM

Road Running 15:44 [2] 2.03 mi (7:45 / mi) +50m 7:12 / mi
ahr:124

Run across to AS

Hill Running 30:30 [4] 3.25 mi (9:23 / mi) +340m 7:05 / mi
ahr:143 max:164

Run from the boulder up the bog, gutted haddie, nether, tourist ridge descent, dasses then crags. Did all the climbs fairly hard. Entry to the haddie very overgrown, should've cut in higher. Out with Cameron, Derek, Kev & Dave.

Road Running 14:27 [2] 1.86 mi (7:46 / mi) +40m 7:17 / mi

Run back to work

Wednesday Jul 26, 2017 #

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

Note
(rest day)

Tuesday Jul 25, 2017 #

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

12 PM

Road Running 12:57 [2] 1.7 mi (7:37 / mi) +20m 7:21 / mi

Warm up to Warriston

Road Running intervals 24:00 [5] 4.17 mi (5:45 / mi) +10m 5:43 / mi
ahr:144 max:159

Session round Warriston loops with Andy, Kev, Dave, Murray & Derek - 8min (90sec), 4 x 2min (1min), 8min.
One of my favourite sessions. Fairly solid running.
Rep paces - 5.49min/mile, 5.32, 5.37, 5.43, 5.28, 5.53.
Nice cool, overcast conditions.

Road Running 11:05 [2] 1.41 mi (7:52 / mi) +10m 7:41 / mi

Run back to work

Monday Jul 24, 2017 #

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

12 PM

Road Running 54:25 [2] 6.99 mi (7:47 / mi) +160m 7:16 / mi

From work over to AS to meet the guys for a clockwise loop of Queens Drive then back via St Andrews Square. Another sunny Monday.

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