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Training Log Archive: runnermdj

In the 7 days ending Sep 20:

activity # timemileskm+m
  Road Running5 4:17:42 34.03(7:34) 54.76(4:42) 640
  Walking2 2:46:00 7.02 11.3 410
  Conditioning1 20:00
  Total8 7:23:42 41.05 66.06 1050

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Sunday Sep 20 #

7 AM

Walking 2:01:00 [1] 7.02 mi (17:14 / mi) +350m 14:55 / mi

Family hill walk up Commonedge and Seamab Hill from the reservoir. Misty higher up. Surprised to actually see some people, mainly dog walkers on initial road, though a couple of runners on the hill.

Saturday Sep 19 #

7 AM

Road Running 12:17 [2] 1.28 mi (9:36 / mi) +30m 8:57 / mi

Warm up to Clark Avenue plus 5 strides

Road Running 7:02 [3] 1.0 mi (7:02 / mi) +10m 6:49 / mi

1 mile time trial with Hanna from Clark Avenue to end of Avalon Gardens and back. Good run for Hanna. Was about 6.48 pace at halfway but second half has some gradual uphills. Good conditions, no wind and cool. Will do this one more often.

Road Running 5:47 [2] 0.66 mi (8:46 / mi)

Jog back

Road Running 42:33 [3] 5.51 mi (7:43 / mi) +110m 7:16 / mi

Steady out the farm road to Kinneil Mills and back plus Parkhead Hill. Didn’t want to do too much for ankle. Magic sunny/surface mist weather.
1 PM

Conditioning 20:00 [3]

Kenny Wilson circuits - 20 x 35sec on/25sec off. Core & arms session.

Friday Sep 18 #

7 AM

Road Running 48:01 [3] 6.27 mi (7:39 / mi) +100m 7:18 / mi

Out and back to the Kinneil Mills Road eand via the farm roads with a Lovells Glen lap at the start. Another cracking cool sunny morning. Think ankle is fine, not perfect but OK.

Thursday Sep 17 #

7 AM

Road Running 31:46 [2] 3.98 mi (7:59 / mi) +40m 7:44 / mi

Achilles felt OK enough to try a flattish easy run so did 4 miles locally round Lovells Glen, industrial estate and Avalon Gardens. Cracking sunny weather.

Wednesday Sep 16 #

Walking 45:00 [1] +60m

Achilles was a bit stiff/tweaky after yesterday's session so just went a walk to Parkhead Hill and back.

Tuesday Sep 15 #

7 AM

Road Running 17:07 [3] 2.19 mi (7:49 / mi) +100m 6:51 / mi

Warm up up the Bo'ness Road to the top road, plus 6 strides.

Road Running intervals 30:05 [5] 4.9 mi (6:08 / mi) +70m 5:53 / mi

Session - 3 x 10min (2min). Thought I'd give a decent Tempo session a go for a change. Decided to run out to and just beyond Upper Kinneil on first rep so overall downhill. Second rep was back so tough uphill. Last rep went down Fisher S, then couple of minutes drag uphill to finish. Good workout. Thought mile splits were slower than expected on the downhills but hard to tell if the watch was dodgy or accurate. Right ankle / achilles was tweaking a bit on last rep. Maybe volume of hard running on hilly hard surface was a bit much. Decent overcast conditions with a few spots of rain. Wind quite light easterly.

Road Running 12:25 [2] 1.7 mi (7:18 / mi) +20m 7:03 / mi

Run home

Monday Sep 14 #

7 AM

Road Running 50:39 [3] 6.54 mi (7:45 / mi) +160m 7:12 / mi

Clark Avenue, Parkhead Hill, Fisher S to the top of Fishers Brae, then back by Fisher S. Felt OK.

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