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Training Log Archive: runnermdj

In the 7 days ending Jan 31:

activity # timemileskm+m
  Road Running4 3:26:17 29.6(6:58) 47.64(4:20) 410
  Trail Running3 2:46:52 18.77(8:53) 30.21(5:31) 520
  Walking1 1:15:00 6.6(11:22) 10.62(7:04) 120
  Conditioning1 20:00
  Total9 7:48:09 54.97 88.47 1050

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Sunday Jan 31 #

7 AM

Road Running 2:15 [2] 0.27 mi (8:19 / mi) +20m 6:46 / mi

Token warm up jog following walk to suss out conditions (icy).

Road Running race 1:24:02 [5] 13.11 mi (6:25 / mi) +60m 6:19 / mi
ahr:151 max:158

Scottish athletics virtual race - Half Marathon
Original plan was to run over to Bo'ness then to Grangemouth and back but side streets and pavements were covered in black ice. Industrial Estate and main road were fine so came up with a 1.2 mile lap, so 'only' needed to do it just under 11 times! Fairly flat with a couple of easy hills, but quite a few turns in the estate. Hit a solid pace from the off and pretty much sustained 4min kms the whole way without any fade. Pretty pleased as longest run this year had been 9.5miles and mostly been running on hilly, snowy, icy terrain. Nice to do something challenging which was a bit different. Thought would be doing OK to beat 90mins. And a pair of cheat shoes would see me sub 80 no doubt! ;-) Decent conditions, sunny with no wind, though pretty cold at around -1C.
5 PM

Road Running 6:03 [1] 0.64 mi (9:27 / mi)

Warm up lap plus a couple of strides. Pretty chilly

Road Running 14:36 [2] 1.86 mi (7:51 / mi) +10m 7:43 / mi

Hanna's SA virtual challenge 3k. Didn't start too great when she got a stitch within 400m. It never really went away and the middle 1k was outside 5mins, but she picked it up and at least a good training effort. Also thwarted by a lorry and loads of people turning up at the garage on the first lap so we had to replan the laps. At least my legs were functioning OK after this morning. Probably a bit too cold, though no wind.

Saturday Jan 30 #

7 AM

Walking 1:15:00 [1] 6.6 mi (11:22 / mi) +120m 10:45 / mi

Family walk from the Grange round the golf course, then back via field edge and Grange path. A little bit of fresh snow on the course plus frozen.
8 AM

Conditioning 20:00 [3]

Kenny Wilson circuits (3 sets of 3 exercises, 20sec on/10sec off)

Friday Jan 29 #

7 AM

Road Running 53:05 [3] 6.7 mi (7:55 / mi) +190m 7:17 / mi
ahr:134

Run from the Grange, down the Grange path, up to Airngarth via the road climb, then golf course loops to finish. Snow largely gone from the course, and lower bit very boggy.

Thursday Jan 28 #

7 AM

Road Running 17:42 [3] 2.27 mi (7:48 / mi) +100m 6:52 / mi
ahr:135

Warm up up Fisher's Brae plus strides. Roads ice free at last.

Road Running intervals 16:03 [5] 3.0 mi (5:21 / mi) +10m 5:18 / mi
ahr:140 max:169

Session on the top road - 3 sets of 4 x 400m (1min recs, 2.40 between sets). Ran on the flattish straight. Wind from the east and raining. Pretty consistent reps, all 79 to 81secs. Tough session, glad of the recoveries between sets.

Road Running 12:31 [3] 1.75 mi (7:09 / mi) +20m 6:54 / mi
ahr:136

Warm down down Fishers Brae.

Wednesday Jan 27 #

7 AM

Trail Running 55:07 [3] 6.3 mi (8:45 / mi) +180m 8:02 / mi
ahr:130

Early morning golf course loops again. Very murky and misty, as well as wet underfoot, though still snowy. Hard work.

Tuesday Jan 26 #

7 AM

Trail Running 54:41 [3] 6.42 mi (8:31 / mi) +180m 7:50 / mi
ahr:136

Golf course looping. Black ice in the town so the only option. Snow still not bad, a bit damper and slightly easier to run on. More packed areas so wore Kahtoolas.

Monday Jan 25 #

7 AM

Trail Running 57:04 [3] 6.05 mi (9:26 / mi) +160m 8:43 / mi
ahr:127

West Lothian golf course loops again. Really tried hard to run easy, which wasn’t easy! The snow, hills and now uneven packed stuff is worth around 90s/mile slower than flat road. Still good fun though, and powder to be had. Not quite so cold, around freezing, but windy on top.

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