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Training Log Archive: runnermdj

In the 7 days ending Feb 28:

activity # timemileskm+m
  Road Running7 5:59:19 46.9(7:40) 75.48(4:46) 1280
  Walking1 1:20:00 4.0(20:00) 6.44(12:26) 120
  Conditioning1 20:00
  Total9 7:39:19 50.9 81.92 1400

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Sunday Feb 28 #

7 AM

Road Running 7:51 [2] 0.88 mi (8:55 / mi) +10m 8:37 / mi

Warm up round the industrial estate plus 5 strides.

Road Running 3:16 [3] 0.5 mi (6:32 / mi)
ahr:130

800m time trial with Hanna in the industrial estate. Decent pace all the way round, enjoyable outing. Cool with light west breeze.

Road Running 5:27 [1] 0.61 mi (8:56 / mi) +10m 8:30 / mi
ahr:114

Lap warm down of the industrial estate.
8 AM

Conditioning 20:00 [3]

KW circuits - 4 sets of 7 exercises (25s/15s)

Saturday Feb 27 #

7 AM

Walking 1:20:00 [1] 4.0 mi (20:00 / mi) +120m 18:18 / mi

Family walk on the golf course and the Grange.
8 AM

Road Running 1:11:51 [3] 9.33 mi (7:42 / mi) +270m 7:04 / mi
ahr:130

Steady run by Avalon Gardens, along lower farm road, up Fisher S, down to Bo'ness top road, up and over Airngarth, and back via the Grange climb and Fisher's Brae descent. Good route for a slightly longer option. Starting to feel a bit fitter on easier runs which is good. Overcast and cool.

Friday Feb 26 #

7 AM

Road Running 53:32 [3] 7.26 mi (7:22 / mi) +220m 6:44 / mi
ahr:138

Did an effort on the full Fishers Brae climb on the way out, then headed over Airngarth, up the Grange and back via Fishers Brae descent. A bit quicker overall and good to push the first climb. Nice bright morning, very pleasant.

Thursday Feb 25 #

7 AM

Road Running 54:32 [3] 6.93 mi (7:52 / mi) +220m 7:10 / mi
ahr:133

Run up Fisher's Brae, top road, down the Grange, up the field climb, over Airngarth, then home via Fisher's Brae descent.

Wednesday Feb 24 #

7 AM

Road Running 18:22 [3] 2.38 mi (7:43 / mi) +100m 6:50 / mi
ahr:132

Run up to the top road via Avalon Gardens and the main road plus strides.

Road Running 20:00 [5] 3.13 mi (6:23 / mi) +20m 6:16 / mi
ahr:152

Session on the top road - Mona Fartlek - 2 x 90s, 4 x 60s, 4 x 30s, 4 x 15s with equal float recoveries. Good session. Crosswind in both directions though mild.

Road Running 11:39 [3] 1.7 mi (6:51 / mi) +10m 6:44 / mi
ahr:140

Run home via Fishers Brae descent

Tuesday Feb 23 #

7 AM

Road Running 56:34 [3] 7.01 mi (8:04 / mi) +200m 7:25 / mi
ahr:130

Steady run up Fisher's Brae, then on the road via Upper Kinneil to the bottom end of Kinneil Woods. Headed up through the woods, along the top road, then back via the main road descent. Blustery with a few showers, but luckily the heavy rain started 10mins after I got back. Nice to run through Kinneil for a change.

Monday Feb 22 #

7 AM

Road Running 56:15 [3] 7.17 mi (7:51 / mi) +220m 7:10 / mi
ahr:129

Steady run through Avalon Gardens, up main road climb, down the Grange, back over Airngarth via the road, then back via Fishers Brae. Nice fairly relaxed run. Dry, mild and slightly breezy, though overcast. Legs totally fine after yesterday's effort, unlike the half marathon!

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