In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Road Race||2|| 1:11:12|| 9.32||(7:38)|| 15.0||(4:45)|
| ||Interval Session||1|| 1:06:00|
| ||Terrain Run||1|| 51:47|
| ||Road Run||1|| 10:00|
| ||Total||4|| 3:18:59|| 9.32|| 15.0|
Road Race race 23:53  5.0 km (4:47 / km)
Ruchill parkrun #70 in 23:53. Steady effort (with a short sprint at the end) on a slightly chilly morning with lots of branches and a couple of trees down in the Park.
Road Run 10:00 
Gentle warm up before the parkrun.
Work, then Edinburgh for Twelfth Night, so no time to run.
Terrain Run 51:47 
CLYDE Terrain Run. 356 Trig clockwise via the bunker in the gathering gloom with Dave, Iain, Mirjam, Ty and Alice. Two huge trees down across where we usually park the cars. Head torches needed by the end of the run for the first time since the Spring.
Very windy rest day.
Interval Session intervals 1:06:00 
Garscube intervals session at Anniesland. Warm up (8:52), 2 miles (16:07), 4 x (90 seconds "fast" then 60 seconds "slow"), 2 miles (16:13), warm down (5:16). Session 66:00.
Full day at work (back home at 11.30pm!), so no time to run.
Road Race race 47:19  10.0 km (4:44 / km)
Cumbernauld 10 K in 47:19. Started quickly and ran hard for the first 5 K (22:24 for first 5 K), but started to tire on the way back and lost the 45 minute pacers at about 7 K (24:55 for second 5 K). Disappointed to be slightly slower than last year (46:43) after a relatively easy week. Knee totally fine!
all weeks |