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Training Log Archive: 970130

In the 7 days ending Feb 14:

activity	#	time	miles		km		+m
Running	7	5:50:42	35.06	(10:00)	56.43	(6:13)	732
Strength and Conditioning	3	2:00:00
Running wu/cd	2	1:00:30	6.31	(9:36)	10.15	(5:58)	71
Cycling	1	30:00
Total	11	9:21:12	41.37		66.58		803

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Sunday Feb 14 #

Running 1:29:45 [3] 14.27 km (6:17 / km) +263m 5:46 / km
ahr:153 max:175 shoes: Inov8 XTalon July20

Chilled loop round Blackford and Braids.

Saturday Feb 13 #

Running wu/cd 25:13 [3] 4.05 km (6:14 / km) +37m 5:57 / km
ahr:142 max:163 shoes: Inov8 XTalon 210 Jan21

Running 47:01 [3] 6.61 km (7:07 / km) +192m 6:13 / km
ahr:163 max:184 shoes: Inov8 XTalon 210 Jan21

EUOC Hills with Aoife
8:00 tempo [4:30], 2x 1:30 [3:00], 4x 1:00 [2:00], 6x 0:45 [1:30]
Not the smoothest snow on KF so pretty slow going, but the Crags were pretty nice, compressed but not slippery. Nice to have Aoife to pull me along, and could definitely feel it in the legs by the end. Foot similar to Thursday after.

Friday Feb 12 #

Cycling (turbo) 30:00 [3]
ahr:122 max:136

Very easy. Watching climbing on Europe’s tallest chimney.

Thursday Feb 11 #

9 AM

Strength and Conditioning 40:00 [3]

Not-gym S&C

3 PM

Running 52:12 [3] 8.39 km (6:13 / km) +61m 6:00 / km
ahr:149 max:161 shoes: Inov8 XTalon July20

Prestonfield and Meadows. Still lots of snow around so kept this easy. Foot has been fine the last few days but a bit achy after this, not sure sliding around on icy snow is particularly ideal.

Wednesday Feb 10 #

Running 1:20:36 [3] 11.97 km (6:44 / km) +145m 6:21 / km
ahr:150 max:177 shoes: Inov8 XTalon 210 Jan21

A chilled loop round Blackford, Inch Park, Craigmillar and Prestonfield GC with Kora. Decent snow for running mostly where other people had squished it down, and so magical in the woods!

Tuesday Feb 9 #

7 AM

Strength and Conditioning 40:00 [3]

DrongO circuits

11 AM

Running wu/cd 35:17 [3] 6.1 km (5:47 / km) +34m 5:38 / km
ahr:158 max:171 shoes: Brooks Launch 6 Mar20

Out on Queen's Drive, back through Prestonfield GC.

Running 32:12 [3] 6.5 km (4:57 / km) +60m 4:44 / km
ahr:175 max:189 shoes: Brooks Launch 6 Mar20

EUOC Intervals on the Innocent Railway
3x 1km [~1:00], 3x ~900m [1:30].
Started out doing all the way up and down, but progressively getting slower and therefore less rest, so switched to turning when Laura was at the end to get the same rest and keep the quality. Legs feeling pretty tired, not sure if it was the hill or the jumping lunges in gym yesterday. Good session though.

6 PM

Running 15:39 [3] 2.85 km (5:29 / km) +11m 5:23 / km
ahr:159 max:170 shoes: Brooks Launch 6 Mar20

Monday Feb 8 #

9 AM

Strength and Conditioning 40:00 [3]

Not-gym S&C

4 PM

Running 33:17 [3] 5.84 km (5:42 / km)
ahr:150 max:162 shoes: Brooks Launch 6 Mar20

Easy meadows

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