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Training Log Archive: runnermdj

In the 7 days ending Oct 18:

activity # timemileskm+m
  Road Running6 5:51:50 46.41(7:35) 74.69(4:43) 1240
  Walking1 3:23:00 11.13(18:14) 17.91(11:20) 600
  Conditioning1 20:00
  Total8 9:34:50 57.54 92.6 1840

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Sunday Oct 18 #

7 AM

Walking 3:23:00 [1] 11.13 mi (18:14 / mi) +600m 15:37 / mi

Family hill walk from Glendevon up the Skythorn climb, then took the path skirting Andrew Gannel to Ben Cleuch. Mist above 550m. First Ben Cleuch since 29th February so good to be back. Didn’t see anyone. Headed out to Ben Buck for Hanna’s second last Ochils 2000, only Blairdenon to go. Back via windfarm and the Glen. As usual saw our first people within half a mile of the car. A bit of drizzle, but good walking conditions with little wind. Heavy rucksack definitely adding to the training effect!

Saturday Oct 17 #

7 AM

Road Running 9:25 [2] 1.07 mi (8:48 / mi) +30m 8:06 / mi

Warm up to Clark Avenue plus strides.

Road Running hills 4:08 [3] 0.63 mi (6:34 / mi) +50m 5:16 / mi

Hill sprints with Hanna - 3 sets of S, M & L (2.48) plus an up and down to finish. Hanna going well. Had the head torches on.

Road Running 6:36 [1] 0.67 mi (9:51 / mi)

Easy jog home.

Road Running 1:01:31 [3] 8.36 mi (7:22 / mi) +240m 6:45 / mi

Out and back to Bo'ness - Grangemouth road via Fisher S, Upper Kinneil and the descent down under the railway tunnel. Went along the top road on the way back plus main Bo'ness Road descent. Solid enough pace and a good uphill on the way back. Cool with no wind. Nice early morning Alpenglow on the Ochils.
1 PM

Conditioning 20:00 [3]

Kenny Wilson circuits 20 x 40s on/20s off.

Friday Oct 16 #

7 AM

Road Running 56:03 [3] 7.19 mi (7:48 / mi) +200m 7:11 / mi

Out to Kinneil Mills via Polmont Road, then up Fisher S to small Kinneil Woods loop. Headed home via tree line climb, Fisher S and farm roads. Nice and steady.

Thursday Oct 15 #

7 AM

Road Running 18:28 [3] 2.44 mi (7:34 / mi) +50m 7:07 / mi

Warm up to Parkhead plus six strides

Road Running 16:09 [4] 2.77 mi (5:50 / mi) +50m 5:31 / mi

Kept the session low volume to hopefully avoid niggles so did 8 x 2mins (1min) out & back reps on the farm road. OK session though not feeling speedy in the slightest. Farm road is pretty mucky too but just excuses! Job done. Nice and cool with little wind. Light enough that didn’t need head torch though that’s not going to last long.
Paces -
Out reps - 5.48,47,47,45min/mile
Back reps - 5.57,57,55,47min/mile

Road Running 9:33 [2] 1.32 mi (7:14 / mi) +10m 7:04 / mi

Warm down home

Wednesday Oct 14 #

7 AM

Road Running 57:56 [3] 7.67 mi (7:33 / mi) +220m 6:56 / mi

Ran up and over the road on Airngarth Hill. Turned left and followed the roads to the top edge of Bo'ness, then home via the main road and Clark Avenue. New loop which was good for a change. Thought the road into Bo'ness might be busy but wasn't too bad, and all traffic was coming out of Bo'ness. Fairly hilly loop. Overcast but not much rain.

Tuesday Oct 13 #

7 AM

Road Running 56:38 [3] 7.22 mi (7:51 / mi) +200m 7:13 / mi

Out via Clark Avenue to Fishers Brae, down /up Fisher S, then back via top road,Bo’ness road and Parkhead. Started wet but rain eased off. First run with head torch on though didn’t really need it to see ok. Good to be seen though.

Monday Oct 12 #

7 AM

Road Running 55:23 [3] 7.07 mi (7:50 / mi) +190m 7:14 / mi

Out via Parkhead and Fishers Brae to Kinneil Woods short loop then back via tree line climb and Bo’ness Road. Very wet and almost dark in the woods.

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