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Training Log Archive: runnermdj

In the 7 days ending Jan 19:

activity # timemileskm+m
  Road Running5 3:18:51 26.8(7:25) 43.13(4:37) 200
  Hill Running2 1:49:01 11.55(9:26) 18.59(5:52) 840
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Trail Running2 1:05:16 9.03(7:14) 14.53(4:29) 220
  Conditioning3 30:00
  Total15 8:23:08 67.38 108.44 1260

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MoTuWeThFrSaSu

Sunday Jan 19 #

12 PM

Hill Running 1:18:05 [3] 8.26 mi (9:27 / mi) +500m 7:57 / mi

Last chance for a Burdens recce so headed to Falkland with Drew. Ran Leg 3 - maspie climb, maidens castle, spring/boulder, back through the woods with a diversion to the monument on the way back. Enjoyable route and got decent lines though still a bit of thinking to do. Mist was down on the approach to West Lomond but cleared on drop to the spring. Luckily bumped into local runners there as it wasn't obvious which boulder was the block shaped one. Looking forward to the race.

Saturday Jan 18 #

1 PM

Trail Running 22:16 [2] 2.52 mi (8:50 / mi) +80m 8:03 / mi

Warming up. Hamstrings still tight from tourist descent on Thursday!
2 PM

Trail Running 37:48 [5] 5.88 mi (6:26 / mi) +120m 6:03 / mi

East District Cross Country League - Dechmont Law
This was definitely a get fit race! Think I ran as well as I could've, and not bad given the amount of lost training/fitness since the last league race. Finished around a minute down on previous performances in 87th (22nd vet). Finished quite well on the last lap, catching Mike McQuaid who I'd been chasing all race. Conditions quite tough for the course, muddy where it could be. The bit at the bottom of the long hill in particular made the hill tougher than usual. Good conditions for January though, cool and sunny.

Trail Running 5:12 [2] 0.63 mi (8:15 / mi) +20m 7:31 / mi

Warm down back to the school

Friday Jan 17 #

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

12 PM

Road Running 30:59 [2] 4.07 mi (7:37 / mi) +20m 7:30 / mi

Run round the golf course and back to Roseburn Park. Windy

Conditioning 10:00 [3]

Two sets of Oregon circuits (20sec on/off)

Road Running 8:15 [2] 1.05 mi (7:51 / mi) +10m 7:38 / mi

Run back to work

Thursday Jan 16 #

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

12 PM

Road Running 15:45 [2] 2.21 mi (7:08 / mi) +20m 6:56 / mi

Run from work to AS

Hill Running 30:56 [4] 3.29 mi (9:24 / mi) +340m 7:07 / mi

Run from the boulder up the bog, haddie, nether, tourist descent, dasses then crags to finish. Pleased to have a turn out of six when thought it was only Cameron coming. Good to be pushed a bit by Nigel, and fun to be flying down the tourist descent again, with Nigel on my heels. Tracks were less muddy than expected due to the wind but still a bit sticky on the last climb. Climbed pretty hard. Most amused to see Laurent Jalabert's name on the segment league of the crags climb from today.

Road Running 16:40 [2] 2.27 mi (7:21 / mi) +40m 6:58 / mi

Run back up to work. Definitely feeling quite good today which is a good sign and first time since November.
7 PM

Conditioning 10:00 [3]

Bit of conditioning with FVH juniors. They did a track session so didn't bother running with them.

Wednesday Jan 15 #

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

Note
(rest day)

Tuesday Jan 14 #

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

12 PM

Road Running 14:38 [2] 2.06 mi (7:06 / mi) +10m 7:00 / mi

Run down to Warriston

Road Running intervals 24:06 [5] 4.12 mi (5:51 / mi) +30m 5:43 / mi

Session from Warriston out via the park and psycho path, and direct back - 8min (90s), 4 x 2min (1min), 8min. Went much better than last week, at least it felt like I had some fitness and my lungs weren't about to explode. Paced it well - 6.00, 5.43, 5.45, 5.46, 5.27, 5.54min/mile. First 4 reps slightly uphill, though the wind wasn't too bad. Ran with Niall up to the last rep but could tell he was working a bit too hard, so pulled away quickly on the last one. Fingers crossed the fitness keeps going in the right direction.

Road Running 16:19 [2] 2.09 mi (7:48 / mi) +40m 7:22 / mi

Run back up to work
7 PM

Road Running 23:53 [1] 2.71 mi (8:49 / mi)

Out with the FVH kids. Just did loops adjacent to the main road north of the stadium.
8 PM

Conditioning 10:00 [3]

Joined in the conditioning, led by Tracey.

Monday Jan 13 #

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

12 PM

Road Running 48:16 [2] 6.22 mi (7:46 / mi) +30m 7:39 / mi

Ran out the cycle path and back with Kev, then an extra couple of miles on the cycle path solo. Nice and easy.

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