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Training Log Archive: runnermdj

In the 7 days ending Sep 13, 2020:

activity	#	time	miles		km		+m
Road Running	6	5:50:50	46.09	(7:37)	74.17	(4:44)	1040
Walking	1	1:30:00					100
Conditioning	1	20:00
Total	8	7:40:50	46.09		74.17		1140

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Sunday Sep 13, 2020 #

7 AM

Walking 1:30:00 [1] +100m

Family walk around Kinneil Woods/farm road loop. Mild and very windy.

Saturday Sep 12, 2020 #

7 AM

Road Running 12:39 [2] 1.31 mi (9:39 / mi) +30m 9:01 / mi

Run to Clark Avenue plus 5 strides

Road Running 4:30 [3] 0.79 mi (5:42 / mi) +10m 5:29 / mi

Session with Hanna - 8 x 160m with walk back recoveries.

Road Running 6:24 [1] 0.67 mi (9:33 / mi)

Easy jog home.

Road Running 1:06:22 [3] 8.65 mi (7:40 / mi) +230m 7:05 / mi

Run to Upper Kinneil via Fisher S then loop back via Kinneil Woods, did tree line climb quite hard, then home via Fisher S descent. Whole run was steady apart from the effort as feeling a bit tired. Mixed breezy weather though missed a heavy rain shower which hit Linlithgow.

2 PM

Conditioning 20:00 [3]

Kenny Wilson circuits #14, 22 x 35sec on/25sec off

Friday Sep 11, 2020 #

7 AM

Road Running 52:06 [3] 6.72 mi (7:45 / mi) +180m 7:09 / mi

Steady run out the main road to Kinneil Mills, up Fisher S then round short loop in Kinneil Woods before heading back via tree line climb and Bo'ness road descent. Fairly mild and breezy with a few spots of rain.

Thursday Sep 10, 2020 #

7 AM

Road Running 1:01:43 [3] 7.94 mi (7:46 / mi) +220m 7:09 / mi

Steady run out via Clark Avenue and Fisher S climb to the Upper Kinneil/Kinneil Wood S climb clockwise, then back via Fisher S descent. Good steady run. Fairly chilly but nice weather.

Wednesday Sep 9, 2020 #

7 AM

Road Running 47:28 [3] 6.23 mi (7:37 / mi) +100m 7:15 / mi

Ran out main road to Kinneil Mills but turned back at the bridge as the road was flooded with an ankle deep puddle. Back-tracked to Linlithgow Bridge then ran out country road to Whitecross and back before heading home with a few extra bits to hit 10k. Very random route but did the job. Nice sunny morning.

Tuesday Sep 8, 2020 #

7 AM

Road Running 18:28 [3] 2.47 mi (7:29 / mi) +50m 7:02 / mi

Warm up via Parkhead Hill plus 6 strides

Road Running intervals 20:11 [5] 3.46 mi (5:50 / mi) +50m 5:35 / mi

Session on the farm roads - 2 sets of 6min (90s), 2 x 2min (1min)
Decent session, fairly solid pacing, though probably a bit too quick on first set.
Paces - 5.55, 5.34, 5.35, 6.00, 5.46, 5.39min/mile. Bright with a moderate westerly breeze.

Road Running 9:24 [2] 1.31 mi (7:11 / mi) +10m 7:01 / mi

Run home

Monday Sep 7, 2020 #

7 AM

Road Running 51:35 [3] 6.54 mi (7:53 / mi) +160m 7:20 / mi

Clark Avenue, Parkhead, Fisher S to the top of Fishers Brae, and back via Fisher S. Steady effort. Overcast with rain showers.

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