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Training Log Archive: runnermdj

In the 7 days ending Feb 6, 2018:

activity # timemileskm+m
  Road Running5 3:16:40 27.34(7:12) 44.0(4:28) 330
  Hill Running2 2:15:12 12.01(11:15) 19.33(7:00) 1090
  Orienteering2 2:02:14 9.08(13:28) 14.61(8:22) 600
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Trail Running1 10:38 1.46(7:17) 2.35(4:31)
  Conditioning1 10:00
  Total13 9:34:44 69.89 112.47 2020

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WeThFrSaSuMoTu

Tuesday Feb 6, 2018 #

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

12 PM

Road Running 14:11 [2] 2.07 mi (6:51 / mi) +10m 6:45 / mi

Run down to Warriston

Road Running intervals 24:10 [4] 4.28 mi (5:39 / mi) +30m 5:32 / mi

Session at Warriston out through the park and up psycho path for first two reps, and back via dogleg - 8, 6, 4, 3, 2, 1min (90secs after 8, 6 then 1min recs). Paces - 5.49, 5.52, 5.26, 5.35, 5.25, 4.54min/mile. Felt pretty good today and well in control. First couple of reps were slightly uphill so tougher. Good to stride out on shorter reps. Paddy dug in on first rep and wasn't ever far away. Best session in a while.
C • I wasn't overly close on th... 1

Road Running 18:04 [2] 2.35 mi (7:41 / mi) +40m 7:18 / mi

Run back up to work

Monday Feb 5, 2018 #

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

12 PM

Road Running 57:51 [2] 7.79 mi (7:26 / mi) +150m 7:00 / mi

Run to AS, lap round the road clockwise, then run back.

Sunday Feb 4, 2018 #

9 AM

Road Running 11:45 [1] 1.2 mi (9:48 / mi)

Helix Junior Parkrun #73 with Hanna. Joined by Tracey this week. Lovely morning.
10 AM

Hill Running 1:44:48 [3] 8.93 mi (11:44 / mi) +780m 9:14 / mi

Run from Alva up the Land Rover track, Ben Buck burn, Ben cleuch, Andrew gannel, ks gate and finish at tilli shops. Snow underfoot from about 450m. Was about a foot deep on the Ben Buck burn climb. Been totally spoiled by blue sky stunning snowy hill runs this winter, and this was another one! Very tired by the end.

Saturday Feb 3, 2018 #

9 AM

Orienteering 1:21:55 [2] 5.84 mi (14:02 / mi) +250m 12:23 / mi
ahr:121 max:142

More Beecraigs exploring. Up to an inch of new snow lying in sheltered open parts of the woods. Driech weather.
1 PM

Orienteering 40:19 [4] 3.24 mi (12:27 / mi) +350m 9:19 / mi
ahr:151 max:161

FVO local event - Hermitage Woods - Green course
Course turned out to be quite physical, quite a bit of clambering up and sliding down the very slippy slopes. Nav was OK. Bit of banana to #7 when missed a right turn on the path. Area round #8 and #9 was a bit minging. Went higher to #15 and missed it from above which must've cost a bit of time. Good work out at least. Rained the whole time.
Update - fastest time ahead of Jase and Ross. Not more than about 2mins of losses (mainly on #9 and #15) so decent run. Fastest on #7 so banana route was good!

Friday Feb 2, 2018 #

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

12 PM

Road Running 17:50 [2] 2.51 mi (7:06 / mi) +10m 7:01 / mi

Run to St Marks Park

Trail Running intervals 10:38 [3] 1.46 mi (7:17 / mi)

6 laps of strides

Conditioning 10:00 [3]

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

Road Running 20:28 [2] 2.69 mi (7:37 / mi) +40m 7:16 / mi

Run back to work

Thursday Feb 1, 2018 #

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

12 PM

Road Running 15:45 [2] 2.23 mi (7:04 / mi) +10m 6:58 / mi

Run over to AS

Hill Running 30:24 [4] 3.08 mi (9:52 / mi) +310m 7:31 / mi

Ran from the boulder round the grass to Brutal. Put in a fairly hard effort though footholds were a bit muddy. Headed over for a scramble up Gutted Haddie to Nether. Dropped down to the back road and over Whinny and down the dry valley to finish. Paths generally muddy, not easy in virtually studless salomon speedcross. Out with Andy, Dave, Cameron and Murray.

Road Running 16:36 [2] 2.22 mi (7:29 / mi) +40m 7:05 / mi

Run back to work

Wednesday Jan 31, 2018 #

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

Note
(rest day)

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