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Training Log Archive: runnermdj

In the 7 days ending Jan 17, 2018:

activity # timemileskm+m
  Road Running6 3:27:44 28.11(7:23) 45.24(4:36) 200
  Trail Running2 1:33:38 11.06(8:28) 17.8(5:16) 400
  Bike4 1:20:00 16.0(5:00) 25.75(3:06)
  Hill Running1 20:18 2.33(8:43) 3.75(5:25) 200
  Conditioning1 10:00
  Total11 6:51:40 57.5 92.54 800

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Wednesday Jan 17, 2018 #

12 PM

Road Running 44:24 [2] 6.01 mi (7:23 / mi) +30m 7:16 / mi
ahr:122 max:132

Out & back on the cycle path with Dave. Felt easy enough. Knee feeling a lot better. Gritted cycle path spot on though enjoyed snowy walk to the station first thing.
C • Good to hear the knee is im... 2

Tuesday Jan 16, 2018 #

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

8 AM

Road Running 35:50 [3] 5.32 mi (6:44 / mi) +30m 6:37 / mi

Pre-work out & back on cycle path. Ran it as a progression with fastest mile 6.11, so not that hard. Cycle path gritted which was good given the snow.

Monday Jan 15, 2018 #

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

12 PM

Road Running 43:45 [2] 5.89 mi (7:26 / mi) +30m 7:19 / mi

Run out the cycle path and back. Knee ok running, slightly grumbly otherwise. Joined by Kev & Marco for a bit.

Sunday Jan 14, 2018 #

Note
(rest day)

Left knee slightly grumbly so rest day. Most likely from tight quads from standing around a lot yesterday.
9 AM

Road Running 11:56 [1] 1.27 mi (9:24 / mi)

Helix Junior Parkrun with Hanna. Very breezy. Good run given conditions.

Saturday Jan 13, 2018 #

9 AM

Trail Running 1:22:43 [2] 9.62 mi (8:36 / mi) +400m 7:37 / mi
ahr:124 max:139

Run up to Beecraigs, Cockleroi, Guthries, Hill house and back. Took it as easy as possible. All the thinned areas are looking pretty messy and unappealing.

Friday Jan 12, 2018 #

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

12 PM

Road Running 17:53 [2] 2.52 mi (7:06 / mi) +10m 7:01 / mi

Run down to St Marks Park

Trail Running 10:55 [3] 1.44 mi (7:35 / mi)

6 laps of strides

Conditioning 10:00 [3]

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

Road Running 20:33 [2] 2.64 mi (7:47 / mi) +50m 7:21 / mi

Run back to work

Thursday Jan 11, 2018 #

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

12 PM

Road Running 17:04 [2] 2.22 mi (7:41 / mi) +10m 7:35 / mi

Run across to AS

Hill Running 20:18 [3] 2.33 mi (8:43 / mi) +200m 6:53 / mi

Ran from the boulder up the bog, pipers, nether, down the tourist and back to the boulder. Kept it shorter and a bit easier after night o. Brisk descent down a very muddy tourist path. Out with Fraser, Paddy, Dave, Murray & Derek

Road Running 16:19 [2] 2.24 mi (7:17 / mi) +40m 6:54 / mi

Run back to work

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