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Training Log Archive: runnermdj

In the 7 days ending Nov 22, 2020:

activity	#	time	miles		km		+m
Road Running	6	5:48:56	46.38	(7:31)	74.64	(4:40)	1130
Walking	2	3:10:00	11.38	(16:42)	18.31	(10:22)	270
Conditioning	1	20:00
Total	9	9:18:56	57.76		92.96		1400

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Sunday Nov 22, 2020 #

7 AM

Walking 2:20:00 [1] 8.38 mi (16:42 / mi) +220m 15:27 / mi

Family walk round big forest loop near Forth

Saturday Nov 21, 2020 #

7 AM

Road Running 11:07 [2] 1.17 mi (9:30 / mi) +30m 8:48 / mi

Warm up with Hanna plus strides

Road Running 4:41 [3] 0.74 mi (6:20 / mi)

6 x 200m with Hanna on Clark Avenue with walk back recoveries. Averaging 48s until the last one in 41!

Road Running 5:47 [1] 0.66 mi (8:46 / mi)

Jog home

Road Running 1:06:43 [4] 9.1 mi (7:20 / mi) +270m 6:43 / mi

Out via Clark Avenue, Fishers Brae, over Airngarth Hill, then did the 10k farm road loop in reverse, before going back over Airngarth Hill and home. Fairly solid pace and plenty climb. Breezy.

11 AM

Walking 50:00 [1] 3.0 mi (16:40 / mi) +50m 15:51 / mi

Family walk on the top farm road.

1 PM

Conditioning 20:00 [3]

Kenny Wilson circuits - 24 x 35sec on/25sec off

Friday Nov 20, 2020 #

7 AM

Road Running 56:36 [3] 7.17 mi (7:54 / mi) +190m 7:18 / mi

Steady run by Parkhead, Fisher S, Airngarth Hill and back. Cool sunrise.

Thursday Nov 19, 2020 #

7 AM

Road Running 18:08 [3] 2.43 mi (7:28 / mi) +60m 6:56 / mi

Warm up via Parkhead plus strides

Road Running 18:11 [5] 3.25 mi (5:36 / mi) +50m 5:20 / mi

Session on the farm road doing out and back from the first corner - 8 x 2mins, 2 x 1min (1min recs). Great morning for it, fairly cold but bright with no wind.
Rep paces : 5.47, 38, 35, 37, 37, 37, 36, 36, 04, 5.19min/mile
Actually felt reasonably good for a change and very even paced on the 2s. Good to gave a positive session.

Road Running 9:20 [3] 1.35 mi (6:55 / mi) +10m 6:45 / mi

Run home

Wednesday Nov 18, 2020 #

7 AM

Road Running 54:45 [3] 7.03 mi (7:47 / mi) +180m 7:13 / mi

Steady run via Fisher S, Kinneil loop and back. Very windy and mild.

Tuesday Nov 17, 2020 #

7 AM

Road Running 54:08 [3] 6.88 mi (7:52 / mi) +170m 7:18 / mi

Steady run by Parkhead, Fishers Brae, Kinneil loop, Tree line the Bo'ness Road descent. Mild, windy and pretty wet. Tree line path particularly muddy.

Monday Nov 16, 2020 #

7 AM

Road Running 49:30 [3] 6.6 mi (7:30 / mi) +170m 6:57 / mi

Steady run by Parkhead, Fisher’s Brae and Airngarth Hill. Did a bit of an uphill effort on Airngarth as was feeling a bit more energetic for a change. A bit cooler and a fresh westerly wind. Dry at least.

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