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Training Log Archive: runnermdj

In the 7 days ending Sep 27:

activity # timemileskm+m
  Road Running6 5:52:58 48.2(7:19) 77.57(4:33) 1210
  Walking1 2:16:00 7.14(19:03) 11.49(11:50) 420
  Conditioning1 15:00
  Total8 8:23:58 55.34 89.06 1630

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Sunday Sep 27 #

7 AM

Walking 2:16:00 [1] 7.14 mi (19:03 / mi) +420m 16:06 / mi

Family walk from Glendevon, parking near the fishery. Went along the frosty (-2C at the car) valley to the bridge before Backhills Farm, then headed up the track up the ridge to Skythorn Hill. Weather was glorious with great views, and the semi frozen ground made the going good. The route was a bit of a plan as you go, so decided to head back via Cairnmorris Hill to the col before Ben Shee, then down the track to the left into the valley, and back to the car. Great loop & a fairly good one for Tracey's knee. Only saw two other people on the hill.

Saturday Sep 26 #

7 AM

Road Running 11:57 [2] 1.26 mi (9:29 / mi) +30m 8:50 / mi

Warm up to Clark Avenue plus 5 strides. Another morning with frost on the cars.

Road Running 4:20 [3] 0.64 mi (6:46 / mi) +50m 5:27 / mi

Hill sprints with Hanna - 3 sets of short, medium and long plus an up & down to finish. Very cool, sunny and no wind.

Road Running 6:25 [1] 0.68 mi (9:26 / mi)

Jog home

Road Running 1:07:58 [4] 10.15 mi (6:42 / mi) +290m 6:09 / mi

Ran out to and back from the Inveravon road end via Fisher S and Upper Kinneil. Decided to run it fairly hard, aiming do go under 70mins. Worked well throughout, though hills quite tough especially on the way back. Got to the turn in 33.54 so fairly even given 2nd half is harder. Perfect cool, windless conditions. Legs certainly felt it by the end.
1 PM

Conditioning 15:00 [3]

Kenny Wilson circuits - 25 x 25sec on/15sec off. Fairly token effort.

Friday Sep 25 #

7 AM

Road Running 55:28 [3] 7.13 mi (7:47 / mi) +190m 7:11 / mi

Parkhead Hill, Bo'ness Road into Bo'ness then back via tree line climb & Fisher S descent. Another cool morning.

Thursday Sep 24 #

7 AM

Road Running 48:21 [3] 6.31 mi (7:40 / mi) +150m 7:08 / mi

Out main road to Kinneil Mills, up Fisher S, turned beyond Fishers Brae top, then back via Fisher S and Clark Avenue. Pretty Baltic for September with ice on the cars and in a few shady spots. Superbly sunny though and no wind. Wore 880s to let ankle rub recover. Cushioning very much inferior!

Wednesday Sep 23 #

7 AM

Road Running 17:59 [3] 2.5 mi (7:12 / mi) +60m 6:42 / mi

Warm up via Parkhead Hill plus strides

Road Running intervals 18:07 [5] 3.18 mi (5:42 / mi) +60m 5:23 / mi

Session on farm road - 3 sets of 3, 2, 1min (1min recs). In new 1080s though had to replace them as stitching on side of heal was rubbing ankle tendon. Great shoes but a design flaw. Session went fine, solid pacing. GPS pace still not exactly spot on as ran further on last 3mins by over 10m but pace showed no quicker.
Rep paces - 5.51, 45, 19, 48, 44, 36, 49, 34, 21min/mile. Good conditions, cool with little wind.

Road Running 9:03 [2] 1.31 mi (6:55 / mi) +10m 6:45 / mi

Warm down home

Tuesday Sep 22 #

7 AM

Road Running 50:52 [3] 7.03 mi (7:14 / mi) +160m 6:45 / mi

Parkhead Hill, Fisher S climb, and a bit beyond the top of Fishers Brae before returning via Fisher S descent. First run in NB1080s and was very impressed. Great cushioning and was hard not to run quicker. Made the run most enjoyable. Hopefully they'll remain good for a while. Overcast, dry & breezy.

Monday Sep 21 #

7 AM

Road Running 1:02:28 [3] 8.01 mi (7:48 / mi) +210m 7:13 / mi

Kinneil loop clockwise via Fisher S climb on way out and tree line climb/Bo’ness road descent on the way back. Ankle fine. Nice overcast & cool.

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