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Training Log Archive: runnermdj

In the 7 days ending Feb 7:

activity # timemileskm+m
  Road Running6 4:40:44 35.28(7:57) 56.78(4:57) 1390
  Walking1 54:00 3.0(18:00) 4.83(11:11) 90
  Total7 5:34:44 38.28(8:45) 61.61(5:26) 1480

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Sunday Feb 7 #

Note
(rest day)

Saturday Feb 6 #

7 AM

Road Running 2:50 [2] 0.27 mi (10:29 / mi) +20m 8:31 / mi

Short warm up plus a couple of strides.
8 AM

Road Running 15:03 [3] 1.48 mi (10:10 / mi) +170m 7:30 / mi
ahr:129

Accompanying Hanna on her SA virtual hill challenge. Decided to try Kingscavil Hill which although local, couldn't remember having run up it before. Knew it was used for bike hill climb races though. Decided to use a steep section in the middle with around 30m climb. Hanna did 5 full reps plus most of the 6th one. Conditions not bad, especially relative to recently. Overcast and chilly but wind not too bad. Helped by shelter from a hedge on much of the rep. Good effort as the steep section was tough, even when not pushing!

Road Running 30:00 [5] 3.78 mi (7:56 / mi) +410m 5:56 / mi
ahr:153 max:166

SA virtual hill challenge. Managed 14 full climbs plus a shorter sprint effort at the end. Pretty tough going but kept a solid pace throughout. Based on observations from the last time the challenge was on, the best performances are on good off road terrain, relatively steep and doing longer reps. Even relatively steep road climbs aren't steep enough and shorter reps have too much change/turns. Good to do though and legs were better than expected given how they've been feeling this week. And nice to run somewhere different. Quite fancy doing reps on the full hill.

Road Running 7:32 [2] 1.01 mi (7:28 / mi) +20m 7:02 / mi

Warm down

Friday Feb 5 #

7 AM

Road Running 56:39 [3] 7.13 mi (7:57 / mi) +180m 7:22 / mi
ahr:132

From the house up Fisher's Brae, Airngarth, out & back on Grange then back via Fishers Brae. Soggy again. Legs still a bit stiff from the half.

Thursday Feb 4 #

7 AM

Road Running 58:23 [3] 7.36 mi (7:56 / mi) +220m 7:15 / mi

Pretty much same route as Tuesday down the Grange, over Airngarth/golf course, then Bo'ness loop. Golf course was saturated and with road shies on dud well to only fall once. Groundhog day once again with the cold, wind and rain.

Wednesday Feb 3 #

7 AM

Road Running 52:39 [3] 6.71 mi (7:51 / mi) +170m 7:16 / mi

Run from home to Fisher's Brae via Avalon Gardens, up to Airngarth Hill and back via Fishers Brae. Another brutal morning weatherwise, cold rain and strong east wind.

Tuesday Feb 2 #

7 AM

Road Running 57:38 [3] 7.54 mi (7:39 / mi) +200m 7:04 / mi

Run down the Grange, up Airngarth, through the golf course then Bo'ness loop to finish. Brutal cold east wind and spitty rain. Quads still a bit dead but running OK.

Monday Feb 1 #

7 AM

Walking 54:00 [1] 3.0 mi (18:00 / mi) +90m 16:28 / mi

Family walk round a frosty West Lothian Golf Course

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