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Training Log Archive: runnermdj

In the 7 days ending Dec 17, 2017:

activity # timemileskm+m
  Road Running6 4:37:43 36.89(7:32) 59.37(4:41) 380
  Hill Running2 1:57:56 9.73(12:07) 15.66(7:32) 1140
  Bike4 1:20:00 16.0(5:00) 25.75(3:06)
  Conditioning1 10:00
  Total11 8:05:39 62.62 100.77 1520

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MoTuWeThFrSaSu

Sunday Dec 17, 2017 #

3 PM

Road Running 1:08:36 [2] 9.04 mi (7:35 / mi) +120m 7:17 / mi

Steady run from the house along the loch, countryside loop, Springfield, hill and back by canal.

Saturday Dec 16, 2017 #

9 AM

Hill Running 1:25:31 [3] 6.58 mi (13:00 / mi) +800m 9:26 / mi
ahr:134 max:156

Run from Alva Glen CP into Woodlands. Took an off piste route up the south side of Wood Hill, straight up through the trees and onto a gloriously sunny, snowy hillside. Headed along to Ben Ever then up Ben Cleuch. Conditions fantastic with snow up to knee deep in bits going up Ben Cleuch. Views tremendous. Headed back over Ben Ever to Alva. Descents were fantastic fun. Joined by Dave, his first proper hill run in the snow. Felt quite decent.

Friday Dec 15, 2017 #

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

12 PM

Road Running 29:06 [3] 3.94 mi (7:23 / mi) +10m 7:20 / mi

Run down to St Marks park then 6 laps of strides.

Conditioning 10:00 [3]

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

Road Running 19:42 [2] 2.5 mi (7:53 / mi) +40m 7:30 / mi

Run back to work

Thursday Dec 14, 2017 #

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

12 PM

Road Running 16:44 [2] 2.23 mi (7:30 / mi) +20m 7:18 / mi

Run down cowgate to AS

Hill Running 32:25 [4] 3.15 mi (10:18 / mi) +340m 7:42 / mi

Run from the boulder round the grass to the top of the big, up the zig-zags to Nether, down to the top road, then up the top selection of MFD to Crow, then Nether, before final descent down tourist track. Misty on the very top and ground quite frozen in places. Stayed upright at least.

Road Running 17:05 [2] 2.21 mi (7:44 / mi) +40m 7:19 / mi

Run back to work

Wednesday Dec 13, 2017 #

5 PM

Road Running 25:57 [2] 3.16 mi (8:13 / mi) +50m 7:50 / mi

Busy all day and had to walk into the station in the morning due to ice so decided to try new run home from the station. Headed up the hill before dropping down to the main Street and home. Pavements were lethal black ice so run was a combination of skating and bombing it along the road when there weren't cars. Managed not to fall.

Tuesday Dec 12, 2017 #

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

12 PM

Road Running 25:02 [3] 3.52 mi (7:07 / mi) +10m 7:03 / mi

Run down to Warriston triangle, then one lap if 5 X 1min brisk, 1min jog.

Road Running race 7:51 [5] 1.43 mi (5:29 / mi)

Lunch group Xmas handicap - Warriston triangle lap
Set just about everyone off then headed off as hard as I could muster. Never really felt like racing much though was still trying hard. Enjoyed it though and good turn out of 14. 12th finisher be folk were well grouped so handicapping ok.

Road Running 15:43 [2] 2.08 mi (7:33 / mi) +40m 7:08 / mi

Run back to work

Monday Dec 11, 2017 #

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

12 PM

Road Running 51:57 [2] 6.78 mi (7:40 / mi) +50m 7:29 / mi

Cycle path loop from work

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