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Training Log Archive: Godders

In the 28 days ending Feb 28, 2015:

activity # timemileskm+m
  Run19 20:04:38 88.58 142.55
  Total19 20:04:38 88.58 142.55

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Saturday Feb 28, 2015 #

Run warm up/down 10:49 [1]
shoes: Asics Cumulus 14

Run tempo 1:12:10 [4] 18.0 km (4:01 / km)
shoes: Asics Cumulus 14

Emma had a party in Dunfermline so went to D end of old railway
2k warm up then 9k out and back from Isle of Canty to Bogside
first 7km felt easy then had to start putting effort in, tough towards end
approx 65m descent on way out / climb on way back
3'53, 4'02, 4'00, 4'02, 3'59, 4'03, 3'59, 4'01, 3'59, 4'02, 4'00, 4'04, 4'02, 4'03, 4'01, 4'00, 4'02, 3'58
11s slower than a year ago when starting at other end

Run 11:39 [1]
shoes: Asics Cumulus 14

Friday Feb 27, 2015 #

Run 28:07 [1]
shoes: Asics Cumulus 14

from school, Back Road, sewage works, Back Road
feeling under the weather so just plodding along

Wednesday Feb 25, 2015 #

Run intervals 18:07 [4] 5.15 km (3:31 / km)
shoes: Asics Cumulus 14

intervals on Devon Way from new ramp towards Tilly, plan was 6 * 3min/1min but started first one before remembering that watch doesn't show lap times, so did as pacing 270/40 and got v close
3'02 (873m), 1'02
3'00 (860m - down), 1'00
3'01 (867m), 1'02
3'01 (855m), 1'00
3'01 (836m - up), 1'01
3'02 (860m)

Run warm up/down 36:19 [1]
shoes: Asics Cumulus 14

including effort up Hillfoot Road - failed to get Strava CR

Tuesday Feb 24, 2015 #

Run 1:02:26 [2] 12.0 km (5:12 / km)
shoes: Asics Cumulus 14

from work, college, along river, Causewayhead, Wallace Monument, Cambuskenneth, Riverside, Raploch

Sunday Feb 22, 2015 #

Run warm up/down 13:00 [1] 2.3 km (5:39 / km)
shoes: Asics Cumulus 14

Run tempo 45:33 [4] 12.0 km (3:48 / km)
shoes: Asics Cumulus 14

on Alloa to Dunfermline railway from cottage to straight on climb
3'50, 3'49, 3'50, 3'52 (over rise), 3'48, 3'53 (climb), 3'49, 3'46, 3'50 (over rise), 3'47, 3'47, 3'32
much better than expected, s wind so slight headwind on way out, tailwind on way back

hip a lot better, slight niggle at start of warm up but then OK, some tightness in r hamstring/glute

Run warm up/down 14:09 [1] 2.3 km (6:09 / km)
shoes: Asics Cumulus 14

Saturday Feb 21, 2015 #

Run warm up/down 16:30 [1]
shoes: Asics Cumulus 14

legs heavy, hip sore at start but quickly eased off and was OK during intervals

Run intervals 30:00 [4]
shoes: Asics Cumulus 14

90/30 intervals round Hillfoot Hill, just ran out of track despite a little up at the junction

Run warm up/down 14:08 [1]
shoes: Asics Cumulus 14

Friday Feb 20, 2015 #

Run 1:06:52 [1]
shoes: Asics Cumulus 14

Back Road, Harviestoun estate, Sheardale, Haugh farm, Dollar station
r hip niggling

Wednesday Feb 18, 2015 #

Run warm up/down 9:33 [1]
shoes: Asics Cumulus 14

Run intervals 36:37 [5]
shoes: Asics Cumulus 14

90/30 intervals, but forgot watch so was doing 130paces/40paces, from phone was generally a few seconds short once I'd got out of headwind, did 18 intervals so full time should have been 37'30

right hip feeling tight yesterday evening, was tight at start of warm up but fine fine running intervals, felt tight warming down

Run warm up/down 11:24 [1]
shoes: Asics Cumulus 14

Tuesday Feb 17, 2015 #

Run 1:06:20 [2] 13.0 km (5:06 / km)
shoes: Asics Cumulus 14

checkpoint, along river, below castle, King's Park

Sunday Feb 15, 2015 #

Run warm up/down 8:09 [1] 1.6 km (5:06 / km)
shoes: Asics Cumulus 14

from Burnside Hall to Pitgober turn

Run 1:26:23 [3] 19.7 km (4:23 / km)
shoes: Asics Cumulus 14

steady from Pitgober turn, Muckhart Mill, Rumbling Bridge, milk bar, start of Aldie Road, old golf course track, Crook of Devon, Naemoor, Muckhart, Rumbling Bridge, golf course road, Upper Hillfoot road to big telegraph pole

Run warm up/down 8:20 [1] 1.7 km (4:54 / km)
shoes: Asics Cumulus 14

Saturday Feb 14, 2015 #

Run warm up/down 23:00 [1]
shoes: Asics Cumulus 14

Run race 17:57 [5] 5.0 km (3:35 / km)
shoes: Asics Cumulus 14

Falkirk Park run, 2s slower than last year, start & finish moved, grass slippy at end

Run warm up/down 20:39 [1]
shoes: Asics Cumulus 14

Thursday Feb 12, 2015 #

Run warm up/down 8:29 [1] 1.5 km (5:39 / km)
shoes: Asics Cumulus 14

Run tempo 48:26 [3] 12.1 km (4:00 / km)
shoes: Asics Cumulus 14

Chalmerston Road, slight SW breeze, 4'05 to 4'10 felt comfortable on way out, 3'55 to 4'00 on way back was hard work, picked up to 3'45 ish for last 1.1km
24'49 out, 23'37 back

Run warm up/down 9:49 [1] 1.5 km (6:33 / km)
shoes: Asics Cumulus 14

Tuesday Feb 10, 2015 #

Run 1:39:45 [2] 21.7 km (4:36 / km)
shoes: Asics Cumulus 14

run to work!
took a while to wake up, running strongly at end

Sunday Feb 8, 2015 #

Run 56:16 [3] 13.0 km (4:20 / km)
shoes: Asics Cumulus 14

progression run, Upper Hillfoot Road, Muckhart Golf course road, Lendrick Muir, Crook of Devon, Rumbling Bridge, golf course road

Run warm up/down 18:29 [1]
shoes: Asics Cumulus 14

to/from big telegraph pole

Friday Feb 6, 2015 #

Run 41:48 [1]
shoes: Asics Cumulus 14

from school, Back Road, Harviestoun Mine, Devon Way
r calf fine, l calf niggling at start but eased off

Thursday Feb 5, 2015 #

Run 59:52 [2]
shoes: Asics Cumulus 14

steady run - around 4'30 on flat
along river, Cambuskenneth, Wallace Monument, Causewayhead
r calf OK, l calf a little niggly, l achilles a bit uncomfortable at end

Wednesday Feb 4, 2015 #

Run 46:31 [2]
shoes: icebugs

Saddle Hill and Gloom Hill, some patches of soft snow
r calf OK, some general aching in left

Tuesday Feb 3, 2015 #

Run 40:19 [1]
shoes: Asics Cumulus 14

gentle plod along river and back through Raploch
r calf fine, some general l calf weakness

Sunday Feb 1, 2015 #

Run 46:43 [1]
shoes: icebugs

jog round Hillfoot Hill, despite going very slow still easily overtook a mountain biker
r calf fine, still some general aching in left

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