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Training Log Archive: JohnWM

In the 7 days ending Aug 7, 2011:

activity # timemileskm+m
  Trail Run5 4:17:32 33.24(7:45) 53.49(4:49) 540
  Cycle2 1:08:00
  Road Run3 54:09 7.61(7:07) 12.25(4:25) 40
  Circuit training1 30:00
  Total10 6:49:41 40.85 65.74 580

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MoTuWeThFrSaSu

Sunday Aug 7, 2011 #

3 PM

Trail Run 1:02:53 [3] 9.02 mi (6:58 / mi) +180m 6:34 / mi
ahr:168 max:183

Steady road run then muddy trails around Foggieton/Countesswells forests and back through Hazelhead Park. Tried to maintain a steady effort at at round 7min/mile. Went out a bit soon after eating but short on time. Felt pretty good despite night shits.
6 PM

Cycle (commute to work) 23:00 [2]

Saturday Aug 6, 2011 #

4 PM

Trail Run 30:15 [2] 3.72 mi (8:08 / mi) +150m 7:14 / mi
shoes: Vibram FiveFingers

Easy run around Countesswells woods with 'barefoot shoes'. Almost up to 4 miles with this type of running. Calfs feel fine. Always feel more tired after first night shift so good time to fit in this slower run.

Friday Aug 5, 2011 #

Road Run 22:46 [2] 3.01 mi (7:34 / mi)
shoes: Asics Speedstar 4

Easy run along old Deeside railway and back. Legs feel tired after late run yesterday. Not looking forward to my three night shifts.

Thursday Aug 4, 2011 #

6 AM

Cycle (to/from work) 45:00 [2]

1 PM

Trail Run 22:19 [3] 3.4 mi (6:34 / mi) +60m 6:13 / mi

Lunchtime circuits of Balgownie playing fields. A quick runout on the grass to check calf has recovered. Felt fine.
8 PM

Road Run warm up/down 5:00 [1] 0.7 mi (7:08 / mi)

Trail Run 48:05 [4] 7.2 mi (6:41 / mi) +150m 6:16 / mi
ahr:168 max:188

Tired after work but felt better after getting out. A circuit of Hazelhead park in continuous rain with big puddles. First time I've used Virtual Partner on the Forerunner. Set it for 6:45 per mile and it really helped me try harder especially on the uphills. Lost a bit of time on the uphills going out but made it up coming back. Good session.

Wednesday Aug 3, 2011 #

9 PM

Circuit training 30:00 [3]

No running due to sore calf. Hopefully tomorrow.

Tuesday Aug 2, 2011 #

10 AM

Road Run 26:23 [3] 3.9 mi (6:46 / mi) +40m 6:33 / mi
shoes: Asics Speedstar 4

First run since Ben Rinnes. Felt fairly fresh.
7 PM

Trail Run 1:34:00 [2] 9.9 mi (9:30 / mi)

Easy run in forests around Cheyne Hill with Cosmics group. Very misty and damp. Perfect for midges but we ran too fast for them! Top of right calf still painful after Saturday so will need to be careful.

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