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Training Log Archive: runnermdj

In the 7 days ending Nov 17, 2019:

activity # timemileskm+m
  Trail Running3 3:12:52 25.19(7:39) 40.54(4:45) 880
  Road Running4 2:41:34 21.98(7:21) 35.37(4:34) 160
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Conditioning1 10:00
  Total12 7:44:26 67.17 108.1 1040

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Sunday Nov 17, 2019 #

10 AM

Trail Running 1:38:35 [3] 12.39 mi (7:57 / mi) +480m 7:06 / mi

Run at Beecraigs with Kane, Euan, Ben & Callan. Covered out & back to Linlithgow, Cockleroi, Witchcraig, Guthrie, Loch and back. Stunning cold sunny morning, perfect for running. Good run, muddy in places, especially Witchcraig.

Saturday Nov 16, 2019 #

12 PM

Trail Running 20:22 [3] 2.82 mi (7:13 / mi) +70m 6:42 / mi

Ran a lap warm up plus some strides

Trail Running race 13:41 [5] 2.33 mi (5:52 / mi) +60m 5:26 / mi

Livingston Open XC Race @ Dechmont - Set out maybe slightly faster than the October race. There were a couple of under 17s still ahead after the two small loops at the start, once the fast starters fell away. Worked hard to try and see if I could close the gap but they were racing each other and the gap slowly got bigger. Wasn't that far down at the finish. Got a bit of as stitch coming out of the woods so last 500m or so wasn't as good as it might've been but didn't slow much. Quite muddy, but not an issue for much of the course. 3rd & 1st senior.

Trail Running 6:14 [2] 0.8 mi (7:48 / mi) +30m 6:59 / mi

Warm down

Friday Nov 15, 2019 #

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

12 PM

Road Running 31:43 [2] 4.08 mi (7:46 / mi) +20m 7:39 / mi

Run round Carrick Knowe Golf Course with Kev

Conditioning 10:00 [3]

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

Road Running 8:01 [2] 1.08 mi (7:25 / mi) +10m 7:13 / mi

Run back to work

Thursday Nov 14, 2019 #

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

12 PM

Trail Running 54:00 [3] 6.85 mi (7:53 / mi) +240m 7:07 / mi

To Corrie Hill via Ravelston. Went over the top then to the north end. Did a bit of an effort on the 'East Beast' segment which was from the north end along the bottom path, up the steps climb, and round the traverse path to the south end. Ran it at tempo effort (controlled) taking the climb quite steady. Nice cold sunny weather. Trails muddy, not frozen.

Wednesday Nov 13, 2019 #

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

Note
(rest day)

Tuesday Nov 12, 2019 #

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

12 PM

Road Running 15:14 [2] 2.02 mi (7:32 / mi) +10m 7:26 / mi

Run down to Warriston

Road Running 25:08 [4] 4.17 mi (6:02 / mi) +40m 5:51 / mi

Session - 5 x 5mins (90sec recs). Ran the session out through the park and up the cycle path turning after rep 3, then straight back. So out reps 1 & 3 were slower due to hills and rep 4 slightly faster, Paces - 6.09, 6.02, 6.12, 5.47, 5.59min/mile. Wind was randomly annoying. Only Rob and Cat out, so ran with Cat and Rob was miles ahead. Maybe slightly stronger than Cat so happy to sit on the pace at a more tempo effort.

Road Running 17:15 [2] 2.32 mi (7:26 / mi) +50m 6:58 / mi

Run back up to work
6 PM

Road Running 15:40 [2] 1.9 mi (8:15 / mi)

Run with FVH kids to Rannoch Park. Did 500m loop plus 500m fartlek. Light session since many of them were racing the next day.

Monday Nov 11, 2019 #

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

12 PM

Road Running 48:33 [2] 6.41 mi (7:34 / mi) +30m 7:28 / mi

WoL/canal loop with Marco. Rather cold and damp.

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