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Training Log Archive: runnermdj

In the 28 days ending Feb 28, 2022:

activity # timemileskm+m
  Road Running21 18:02:49 136.18(7:57) 219.16(4:56) 3110
  Hill Running3 5:14:00 23.85(13:10) 38.38(8:11) 2410
  Trail Running7 3:43:19 24.06 38.72 660
  Walking2 2:25:00 8.27(17:32) 13.31(10:54) 280
  Conditioning2 40:00
  Total33 30:05:08 192.36 309.57 6460
  [1-5]30 27:03:08

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Monday Feb 28, 2022 #

7 AM

Road Running 26:39 [1] 2.94 mi (9:04 / mi) +50m 8:37 / mi
ahr:118

Parkhead run with Hanna

Road Running 40:37 [3] 5.07 mi (8:01 / mi) +140m 7:23 / mi
ahr:133

Steady run via Parkhead and Fisher's Brae.

Sunday Feb 27, 2022 #

8 AM

Walking 1:32:00 [0] 5.13 mi (17:56 / mi) +170m 16:16 / mi

Family walk around the Grange loop plus the golf course (includes a shorter golf course walk later). Discovered a new path and a Monkey Puzzle tree.
9 AM

Conditioning 20:00 [3]

KW circuits - 3 x 7 x 40s/20s mainly core

Saturday Feb 26, 2022 #

7 AM

Road Running 56:09 [3] 7.24 mi (7:45 / mi) +220m 7:05 / mi
ahr:135

Had an entry for the National but just didn't really fancy it when it came around. Steady run to Airngarth/Grange instead via Fisher's Brae. Want form to feel a bit better before racing (or start with lower key race!).
10 AM

Trail Running 7:16 [1] 0.81 mi (8:58 / mi)

Warm up jog and strides with Hanna before her race.

Friday Feb 25, 2022 #

7 AM

Road Running 15:39 [2] 1.72 mi (9:06 / mi) +20m 8:47 / mi

Steady run plus strides with Hanna. Super icy but we found a good section of pavement next to main road. Didn't bother going out after due to ice then didn't get round to running later either.

Thursday Feb 24, 2022 #

7 AM

Road Running 56:35 [3] 7.14 mi (7:55 / mi) +210m 7:16 / mi
ahr:138

Excellent to wake up to snow so headed up Fisher's Brae and ran round the golf course to the monument and back. No great depth but was much nicer right up on the top. After hearing about the Ukraine invasion, a run seemed the best thing to do.
5 PM

Trail Running 37:00 [0] 2.0 mi (18:30 / mi)

Was hoping all day enough snow would be left to ski, so we headed up after work/school to the top of Airngarth in hope. Fair to say conditions were thin, with a few bare patches, but we managed a ski out to the monument, then there was a decent slope with just enough on it to lap up & down for fun.

Wednesday Feb 23, 2022 #

7 AM

Road Running 20:00 [3] 2.48 mi (8:04 / mi) +30m 7:46 / mi

Session with Hanna on Clerk Avenue - 7 x 100m, 2 x 50m

Road Running 40:11 [3] 5.09 mi (7:54 / mi) +150m 7:14 / mi
ahr:134

Run to Airngarth via the Bo'ness Road then back via Fisher's Brae descent. Very windy.

Tuesday Feb 22, 2022 #

7 AM

Road Running 16:26 [3] 2.14 mi (7:41 / mi) +20m 7:28 / mi

Warm up to Clerk Avenue plus strides

Road Running 15:28 [3] 2.67 mi (5:48 / mi) +10m 5:44 / mi
ahr:140

Session on Clerk Avenue based on 2 x 1min, 4 x 3min, 2 x 1min, though ran the reps over fixed routes (320m & 770m roughly) so actual session was :
1.04, 1.03, 2.50, 2.46, 2.47, 2.48, 1.04, 1.03
Starting every 2mins then 4mins, then 2mins. A good place to train on a windy day with local flooding.

Road Running 12:02 [3] 1.63 mi (7:23 / mi) +10m 7:15 / mi
ahr:139

Warm down

Monday Feb 21, 2022 #

7 AM

Road Running 26:33 [1] 2.94 mi (9:02 / mi) +50m 8:35 / mi
ahr:120

Parkhead run with Hanna

Road Running 40:24 [2] 5.06 mi (7:59 / mi) +100m 7:31 / mi
ahr:130

Steady run via Parkhead, lower farm road and back via Clerk Avenue. Big puddles everywhere.

Sunday Feb 20, 2022 #

9 AM

Walking 53:00 [0] 3.14 mi (16:53 / mi) +110m 15:13 / mi

Family walk around the Grange/Airngarth loop. Was extremely heavy rain just before we left, but luckily walk was dry overhead. Water was flowing down the fields and paths, and the lower farm road was literally a stream, so got feet soaking. Saw the farmer who must've thought we were mad.

Saturday Feb 19, 2022 #

9 AM

Trail Running 9:24 [3] 1.13 mi (8:19 / mi) +10m 8:06 / mi

Warm up plus strides

Trail Running 15:44 [3] +30m
ahr:130

Tempo run with Hanna lapping the lower hole #12 which is the longest on the course, and handily shut in the winter. Threw in a small boggy hill each lap. Did 3 laps which was just over 3k. Good solid pace, very even.

Trail Running 2:54 [2] 0.31 mi (9:21 / mi) +20m 7:47 / mi
ahr:128

Short jog warm down back up the hill to the car.
10 AM

Hill Running 1:29:00 [4] 7.44 mi (11:58 / mi) +720m 9:12 / mi
ahr:147

Run from Woodlands up the landrover track, Ben Ever, Ben Cleuch, Ben Buck and back via the landrover track. Snow lying above 200m, and some drifts were substantial higher up, over knee deep. At least the trail had been broken, but hard work, reflected in the tempo level HR for the whole run. Did a diversion to the snowy stream head on the way to Ben Buck where the snow was very deep. Lovely sunny day and not that cold or windy.

Friday Feb 18, 2022 #

7 AM

Trail Running 52:27 [3] 6.63 mi (7:55 / mi) +170m 7:20 / mi
ahr:137

Snow wasn't really lying in the town though there was a thin layer of slush. Headed along Avalon Gardens, up Fisher's Brae , then to Airngarth where ran out & back to the monument, the home via Fisher's Brae. Golf course had a covering of wet, very slippy snow. Only fell once which was on an uphill. Definitely not skiable snow which was annoying.

Thursday Feb 17, 2022 #

7 AM

Road Running 59:09 [3] 7.25 mi (8:10 / mi) +220m 7:27 / mi
ahr:130

Standard Fisher's Brae, Airngarth/Grange loop then Fisher's Brae which haven't done midweek for a while. Got blasted by rain on the way up FB.

Wednesday Feb 16, 2022 #

7 AM

Road Running 20:45 [3] 2.5 mi (8:18 / mi) +30m 8:00 / mi

Session with Hanna on Clerk Avenue - 7 x 100m, 2 x 50m. Breezy

Road Running 29:42 [4] 4.12 mi (7:13 / mi) +110m 6:39 / mi
ahr:146

Tempo run from the house along Avalon Gardens, up Bo'ness Road, along top road and back via Fisher's Brae descent. Was a tough run in a gale force wind. Could barely move going along the top road with average pace to that point not budging from 7.35/mile. Despite pace, HR certainly in tempo zone. Got back for biathlon so job done.

Tuesday Feb 15, 2022 #

4 PM

Road Running 39:45 [3] 5.01 mi (7:56 / mi) +130m 7:21 / mi
ahr:130

Steady run after work along Avalon Gardens, up Fisher's Brae and back via top road and Fisher S. Winter Olympic watching before work dictated the timing.

Monday Feb 14, 2022 #

7 AM

Road Running 25:51 [1] 2.94 mi (8:48 / mi) +50m 8:21 / mi
ahr:121

Parkhead run with Hanna. Headed out half an hour later than usual since it's a school holiday, and Hanna responded by running about 1 minute quicker thna off late. The extra light was offset a bit by it being cloudy and damp.

Road Running 32:41 [2] 4.09 mi (7:59 / mi) +70m 7:35 / mi
ahr:128

Legs a bit dead after yesterday so stuck to an out & back via Avalon Gardens to the puddle on the lower farm road.

Sunday Feb 13, 2022 #

9 AM

Hill Running 2:00:00 [3] 8.5 mi (14:07 / mi) +900m 10:37 / mi
ahr:132

Route planning recce run with Angela at Broughton. She had a car issue on the way down (at Romanno Bridge) which meant I headed off solo, but Angela then rang 15mins or so into the run to say a local garage had fixed the issue quickly, so I ran back to meet her and headed out again. Fairly tired by the end of the run and was pretty wet, though the worst rain hit just after we finished, and the tops were clear, until we finished!

Saturday Feb 12, 2022 #

10 AM

Trail Running 8:43 [2] 1.04 mi (8:23 / mi) +20m 7:54 / mi

Later start due to XC and biathlon watching. Warm up on the golf course plus strides.

Trail Running 13:16 [3] 1.68 mi (7:54 / mi) +40m 7:21 / mi
ahr:131

Tempo run one the golf course with Hanna. Close enough to her race distance. Windy and damp as usual.

Road Running 29:24 [3] 4.0 mi (7:21 / mi) +110m 6:46 / mi
ahr:137

Token steady up the Bo'ness road, then back via Fisher's Brae. A little bit brisker than normal.

Friday Feb 11, 2022 #

7 AM

Road Running 20:06 [1] 2.29 mi (8:47 / mi) +20m 8:33 / mi
ahr:119

Run round local streets with Hanna. Nice and frosty.

Road Running 40:36 [3] 5.14 mi (7:54 / mi) +160m 7:12 / mi
ahr:131

Airngarth Hill and back via Fisher's Brae

Thursday Feb 10, 2022 #

12 PM

Road Running 49:08 [3] 6.25 mi (7:52 / mi) +160m 7:17 / mi
ahr:133

Lunch run was a better option today. Headed out Avalon Gardens, Parkhead, up Fisher's Brae, round tree line loop (muddy), and back down Fisher's Brae. Just a case of making it up to a respectable distance. Breezy.

Wednesday Feb 9, 2022 #

7 AM

Road Running 21:55 [3] 2.7 mi (8:07 / mi) +20m 7:56 / mi

Session with Hanna in Clerk Avenue - 6 x 200m. Good session though bit of a headwind on the reps heading west. Was fairly light by the end so happy days.

Road Running 35:10 [3] 4.63 mi (7:36 / mi) +90m 7:10 / mi
ahr:134

Steady run out by Avalon Gardens, then along the lower farm road to nearly the cottage, then back. Pretty much light the whole way.

Tuesday Feb 8, 2022 #

7 AM

Road Running 18:33 [3] 2.26 mi (8:12 / mi) +100m 7:13 / mi
ahr:130

Warm up to the top road via Fisher's brae plus strides

Road Running intervals 20:07 [5] 3.26 mi (6:10 / mi) +30m 6:00 / mi
ahr:148

Session in the top road - 2 sets of 5 x 2mins (30s recs, 1min between sets).
Pretty hard session, even though average pace wasn't quick. Reps heading west were into a brutal headwind, so very tough, despite the net downhill. And the other way had an uphill, albeit wind behind. Job done though. Shorter recoveries were required to help get back in time for the biathlon!

Road Running 11:07 [3] 1.51 mi (7:22 / mi) +20m 7:04 / mi
ahr:133

Warm down home.

Monday Feb 7, 2022 #

7 AM

Road Running 26:53 [1] 2.95 mi (9:07 / mi) +60m 8:34 / mi
ahr:118

Parkhead run with Hanna. A bit slippy under foot in places but not bad. Still mainly dark but getting there.

Road Running 41:48 [2] 5.14 mi (8:08 / mi) +160m 7:25 / mi
ahr:129

Steady run to Airngarth via Fisher's Brae and back. Nice red sunrise.

Sunday Feb 6, 2022 #

9 AM

Hill Running 1:45:00 [3] 7.91 mi (13:16 / mi) +790m 10:08 / mi
ahr:129

Hill run with Angela from Alva Glen car park, up Alva Glen, round the back of Craighorn, then over Ben Buck, Ben Cleuch, Ben Ever and the Nebit. Changed plan to a local hill run due to the forecast as had been going down to recce Broughton. Fairly snowy up the first glen but we got lucky over the highest tops with a bit of a lull, though kicked in again going over Ben Ever and was worst coming down the Nebit. Love running in wild snowy conditions. Had plenty kit on so no issues on that front, in fact, only needed one of the three pairs of gloves I had with me. Snow was lying above 200m or so. Not that deep on top, only a few inches, and a bit drifted. Sad it'll disappear pretty quick come milder temps on Monday. Fairly solid effort on the climbs with easy/slow descents. Last bit down the Nebit with wet snow covering sodden short grass was like trying to descend a bar of soap!
1 PM

Conditioning 20:00 [3]

Half-hearted KW circuits session (21 x 40s/20s). Better than nothing.

Saturday Feb 5, 2022 #

10 AM

Trail Running 20:25 [3] 2.5 mi (8:10 / mi) +70m 7:31 / mi
ahr:125

Warm up, strides then 5 hill reps on the golf course. Good session on a wild day, and Hanna was in good spirits/form after the Norway winning the Biathlon relay.

Trail Running 31:02 [3] 4.0 mi (7:46 / mi) +130m 7:03 / mi
ahr:135

Run up Fisher's Brae, round the tree line loop and back down Fisher's Brae. Wet & windy.

Friday Feb 4, 2022 #

7 AM

Road Running 20:43 [1] 2.29 mi (9:03 / mi) +20m 8:49 / mi
ahr:117

Linlithgow run with Hanna

Road Running 38:08 [3] 4.78 mi (7:59 / mi) +130m 7:21 / mi
ahr:130

Steady run via Avalon Gardens, Fisher S climb and Fisher's Brae descent.

Thursday Feb 3, 2022 #

7 AM

Road Running 14:21 [3] 1.83 mi (7:51 / mi) +50m 7:14 / mi

Warm up to the lower farm road plus strides

Trail Running 25:08 [5] 3.96 mi (6:21 / mi) +170m 5:36 / mi
ahr:143

Pyramid session of Fisher's Brae :
1min (1min) uphill
2min (1min) uphill
3min (1min) downhill
4min (75s) up/down
5min (75s) up/down
4min (75s) up/down
3min (1min) uphill
2min (1min) downhill
1min (1min) downhill

Decent hill session. Wasn't all purely up or down as there's a significant flat section in the middle of FB, but that's good for change of pace/effort in both directions. Didn't leave the house until 7.40am so didn't need headtorch for once. Solid if not spectacular, like most sessions these days...

Road Running 9:35 [3] 1.28 mi (7:29 / mi) +20m 7:08 / mi
ahr:137

Warm down home. Quite tired.

Wednesday Feb 2, 2022 #

7 AM

Road Running 20:51 [3] 2.5 mi (8:20 / mi) +30m 8:02 / mi

Session with Hanna in Clerk Avenue - 6 x 100m, 3 x 50m

Road Running 46:00 [2] 5.65 mi (8:08 / mi) +180m 7:24 / mi
ahr:128

Steady up Fisher's Brae, Airngarth, lower Golf Course and back via Fisher's Brae descent.

Tuesday Feb 1, 2022 #

12 PM

Road Running 43:48 [2] 5.69 mi (7:42 / mi) +130m 7:11 / mi
ahr:128

Started run up at the Grange and ran round Grange/Airngarth loop before heading home via Fisher's Brae descent. Lunch run due to early visit from a plumber. Too warm but very windy.

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