In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running, mostly off road||8|| 6:53:36|| 56.8||(7:17)|| 91.41||(4:31)|| 990|
| ||Hill running||3|| 4:10:36|| 28.81||(8:42)|| 46.36||(5:24)|| 2130|
| ||Total||9|| 11:04:12|| 85.61||(7:46)|| 137.77||(4:49)|| 3120|
Running, mostly off road warm up/down 59:01  12.87 km (4:35 / km) +160m 4:19 / km
Over to scolty from the new house. Probably a longer way but making the most of the trails and park. Came back an even longer way going down the river until Tesco. Legs felt good warming up today, finally getting rid of the post marathon aches.
Hill running tempo 40:04  7.14 km (5:37 / km) +540m 4:04 / km
4 x scolty loops with a ~7’ uphill at a hard effort then recovering running relaxed and fairly slow down the steeper way back to the start. Finished the session on the top of the hill. Wouldn’t normally do something hard the day after a long run but it’s the best my legs have felt in weeks. Happy with how it went, I’ve ran quicker up there but as a first proper hill session it was fine.
Hill running 2:52:03  29.44 km (5:51 / km) +1140m 4:54 / km
Lochnagar loop with Tom and Chris. Good to be back but it’s the third time in a row I’ve done it in low cloud and seen nothing from the summits. Felt good on the uphills and enjoyed the practice on some proper downhill again.
Running, mostly off road 30:36  7.11 km (4:18 / km) +60m 4:08 / km
Short run in Hazlehead before moving house. Being a bit careful after yesterday’s extra miles and with a Sunday run planned.
Running, mostly off road 23:36  5.1 km (4:38 / km) +30m 4:30 / km
Easy jog and strides from the new house in Banchory. Some nice soft trails out the back door.
Running, mostly off road 2:06:21  28.18 km (4:29 / km) +220m 4:19 / km
Longish run from Kingswells to Banchory going through the trails and joining the Deeside line from Culter. Had planned to stop halfway and get the bus the final bit but forgot the money so kept running. Warm sunshine meant I was so thirsty by the end. Legs slightly stiff from the race but a lot better than expected. Carried a backpack so slightly harder work.
Running, mostly off road 30:38  7.01 km (4:22 / km) +60m 4:11 / km
Easy run and a few strides at Hazlehead. Hips and back still slightly stiff but better than last week. Finished with a few stretches.
Running, mostly off road warm up/down 35:07  6.87 km (5:07 / km) +130m 4:40 / km
Warm up on the course plus a few strides on the road. Slow cool down in the forest. Starving by then but legs not too bad.
Hill running race 38:29  9.78 km (3:56 / km) +450m 3:12 / km
Pressendye hill race from Tarland. Nice course with a mostly gradual climb and descent on paths that were pretty smooth, just the odd narrow section. Got in the lead early on and opened a good gap on the climb, wasn't really sure how hard I was pushing and probably had a bit in reserve as well as not being trained for it. Downhill was enjoyable and felt fast. Still lacking a bit of leg turnover with the recent lower back and hip stiffness but it didn't hold me back much. Once in the trees on the narrower trail I lost a bit of concentration and felt myself easing off so tried to get back in racing mode. Was about a minute under the CR in perfect conditions so happy with that, there's a lot more time can come off that though.
Running, mostly off road 1:12:47  16.16 km (4:30 / km) +270m 4:09 / km
Loop of Hazlehead and Countesswells with an extra hill or two. Legs moving better than recently but still not brilliant.
Running, mostly off road 35:30  8.11 km (4:23 / km) +60m 4:13 / km
Easy out and back through Maidencraig. Added a few short slowish strides on the way home to loosen the legs off. Enjoyed it and felt quite good.
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