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Training Log Archive: SKWilson

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Planning1 3:34:52 5.95(36:08) 9.57(22:27) 311
  Road Race2 1:09:46 6.21 10.0 82
  Interval Session1 1:00:00
  Exercise Bike1 56:00 14.42(3:53) 23.2(2:25)
  Terrain Run1 49:08 4.41(11:08) 7.1(6:55) 199
  Road Run2 10:00
  Total6 7:39:46 30.99 49.87 592

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Sunday Sep 25, 2016 #

Road Race race 47:23 [5] 10.0 km (4:44 / km) +82m 4:33 / km

Linlithgow 10 K 2016 in 47:23. Interesting undulating course with significant climbs between 1 K and 2 K and between 6 K and 8 K on a sunny afternoon. Disappointed with the time. Heavy legs from the start and I found it a real struggle from about 4 K to the end.

Road Run 2:00 [2]

Token warm up (plus some stretching).

Saturday Sep 24, 2016 #

Road Race race 22:23 [5]

Perth parkrun #146 on a blustery morning in 22:23 (a large piece of trim blew off the car on the way home!). Excellent running conditions on a fast course, and disappointed not to better my previous time (22:08) with a good effort. Debut for a new pair of bright blue Asics.

Road Run 3:00 [4]

Dash to the start of the parkrun.

Road Run 5:00 [2]

Short warm down after the parkrun.

Friday Sep 23, 2016 #

Planning 3:34:52 [3] 9.57 km (22:27 / km) +311m 19:19 / km

Three and a half hours in terrain checking out the map and looking at possible control sites for next year's Scottish 6 Days with Ben S. Tired after a long day!

Thursday Sep 22, 2016 #

Terrain Run 49:08 [4] 7.1 km (6:55 / km) +199m 6:04 / km

Anti-clockwise round Jaw Reservoir with Dave and Ty in the gathering gloom (7.10 km, 199 m climb in 49.08) while the girls did a gentler loop. Head torches needed on the way back for the first time since the Spring ... winter is closing in!

Wednesday Sep 21, 2016 #

Note
(rest day)

Rest day. Knees felt good!

Tuesday Sep 20, 2016 #

Interval Session intervals 1:00:00 [5]
(injured)

Garscube interval session, 8 x 1 km near Switchback road with a significant climb during the first half of each lap all between 4:28 and 4:36. Good consistent hard effort. Didn't feel to bad afterwards, but felt pretty tired the next morning! Knees felt rather better than expected (but still not right).

Monday Sep 19, 2016 #

Exercise Bike 56:00 [4] 23.2 km (2:25 / km)

56 minutes (23.2 km, 1,189 calories) on the exercise bike watching "Time Team".

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