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Training Log Archive: runnermdj

In the 7 days ending Feb 11:

activity # timemileskm+m
  Road Running5 3:27:28 27.81(7:28) 44.76(4:38) 350
  Orienteering2 2:17:23 11.16(12:19) 17.96(7:39) 530
  Bike4 1:20:00 16.0(5:00) 25.75(3:06)
  Hill Running1 32:48 3.77(8:42) 6.07(5:24) 340
  Trail Running1 11:01 1.43(7:42) 2.3(4:47)
  Total11 7:48:40 60.17(7:47) 96.83(4:50) 1220

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MoTuWeThFrSaSu

Sunday Feb 11 #

9 AM

Road Running 20:21 [1] 1.79 mi (11:22 / mi) +20m 10:59 / mi

Junior parking was cancelled due to ice so went a run with Hanna from the house along Avalon Gardens, private road, gravel path and back Avalon Gardens. Enjoyable chatty run.
10 AM

Orienteering 1:06:01 [2] 5.06 mi (13:03 / mi) +230m 11:26 / mi

Cold not too bad but decided against Ochils run in favour of Beecraigs and Cockleroi.

Saturday Feb 10 #

12 PM

Orienteering 1:11:22 [3] 6.1 mi (11:42 / mi) +300m 10:09 / mi

Run at Beecraigs. Was going to do Falkirk Parkrun but woke up with irritating sniffy nose so decided not to bother racing.

Friday Feb 9 #

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

12 PM

Road Running 19:03 [2] 2.49 mi (7:39 / mi) +10m 7:33 / mi

Run to St Marks Park

Trail Running 11:01 [3] 1.43 mi (7:42 / mi)

6 laps of strides

Road Running 20:01 [2] 2.55 mi (7:51 / mi) +40m 7:29 / mi

Run back to work

Thursday Feb 8 #

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

12 PM

Road Running 16:32 [2] 2.24 mi (7:23 / mi) +10m 7:17 / mi

Run down to AS

Hill Running 32:48 [4] 3.77 mi (8:42 / mi) +340m 6:48 / mi

Run on AS from the boulder up the bog, pipers, nether, tourist descent, dasses then crags. Took the climbs steady. Blasted the tourist descent in 2.17. Conditions still muddy. Out with Dave, Marco, Cameron & Jill.

Road Running 17:15 [2] 2.25 mi (7:40 / mi) +40m 7:16 / mi

Run back to work

Wednesday Feb 7 #

Note
(rest day)

Tuesday Feb 6 #

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.

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

Run back up to work

Monday Feb 5 #

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.

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