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Training Log Archive: runnermdj

In the 7 days ending Oct 11:

activity # timemileskm+m
  Road Running5 4:59:33 39.41(7:36) 63.42(4:43) 930
  Walking1 2:27:00 7.7(19:05) 12.39(11:52) 440
  Conditioning1 20:00
  Total7 7:46:33 47.11 75.82 1370

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Sunday Oct 11 #

8 AM

Walking 2:27:00 [1] 7.7 mi (19:05 / mi) +440m 16:13 / mi

Family Hill Walk from Glendevon round Skythorn loop anti-clockwise via Backhill Farm, Skythorn, CairnMorris and Ben Shee col. Nice bright morning with chilly wind higher up. Becoming a favourite loop.

Saturday Oct 10 #

7 AM

Road Running 11:22 [2] 1.16 mi (9:48 / mi) +30m 9:04 / mi

Warm up plus strides.

Road Running 7:01 [3] 1.0 mi (7:01 / mi) +10m 6:48 / mi

One mile time trial with Hanna from Clark Avenue, down Avalon Gardens and back. Rather annoyingly came across a couple of dog walkers near the bridge which upset the rhythm, so were around 10secs down by the turn, but Hanna put in a really strong second half to take a second off last time. Cool with a westerly breeze.

Road Running 7:02 [1] 0.71 mi (9:54 / mi)

Warm down home

Road Running 1:15:25 [3] 10.13 mi (7:27 / mi) +290m 6:50 / mi

Steady run to Inveravon road end and back via Fisher S and Upper Kinneil. Wasn't confident to push the pace given what ankles have been like, but solid enough. All fine by the end.
1 PM

Conditioning 20:00 [3]

Kenny Wilson circuits - 20 x 35s on/25s off. Arms & core.

Friday Oct 9 #

7 AM

Road Running 51:32 [3] 6.66 mi (7:44 / mi) +180m 7:08 / mi

Steady via Kinneil Mills to Kinneil Woods small loop, then back via tree line climb and Bo'ness Road.

Thursday Oct 8 #

7 AM

Road Running 48:56 [3] 6.27 mi (7:48 / mi) +130m 7:20 / mi

Steady round industrial estate, up Bo’ness road, farm road loop via Fisher S and back. Flooded section has drained but now more like a muddy rough track.

Wednesday Oct 7 #

Note
(rest day)

Achilles a bit stiff/niggly

Tuesday Oct 6 #

7 AM

Road Running 18:30 [3] 2.51 mi (7:22 / mi) +60m 6:52 / mi

Warm up via Parkhead plus strides

Road Running 18:10 [5] 3.04 mi (5:59 / mi) +50m 5:41 / mi

Session on the farm road - 6 x 3mins (1min). Fairly steady effort, wasn't feeling zippy for sure. Overcast with moderate westerly breeze.

Road Running 10:00 [2] 1.36 mi (7:21 / mi) +10m 7:11 / mi

Run home

Monday Oct 5 #

Road Running 51:35 [3] 6.57 mi (7:51 / mi) +170m 7:16 / mi

Steady via Parkhead, Fishers Brae, Bo'ness Road, Parkhead short hill and home. Farm Road still flooded in the usual place. Dull but dry.

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