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Training Log Archive: runnermdj

In the 30 days ending Apr 30, 2020:

activity	#	time	miles		km		+m
Road Running	26	19:04:26	152.14	(7:31)	244.85	(4:40)	4150
Walking	3	3:45:41	13.52	(16:42)	21.76	(10:22)	300
Trail Running	4	3:12:34	23.88	(8:04)	38.43	(5:01)	590
Nordic Track	6	2:15:00
Conditioning	2	30:00
Total	40	28:47:41	189.54		305.04		5040

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Thursday Apr 30, 2020 #

7 AM

Road Running 47:22 [4] 6.43 mi (7:22 / mi) +200m 6:43 / mi

Set out steady on Williamcraigs double hill plus viewpoint. Put in a bit of effort on west downhill, plus a few pick ups, including a couple of harder efforts towards home. Raining for a change which was a novelty. Will soon wear off I suspect...

Wednesday Apr 29, 2020 #

7 AM

Road Running 43:25 [2] 5.55 mi (7:49 / mi) +130m 7:18 / mi

Williamcraigs plus full edge of golf course out & back. A bit tired at start but ok as got going. Took it fairly easy.

Tuesday Apr 28, 2020 #

7 AM

Road Running 46:36 [3] 6.06 mi (7:41 / mi) +120m 7:15 / mi

Run along Avalon Gardens, Braehead, Williamcraigs, view point out & back then home. No sunshine for a change but still fairly pleasant. More relaxed pace, felt quite good.

Monday Apr 27, 2020 #

6 AM

Road Running 16:13 [1] 1.81 mi (8:58 / mi) +30m 8:31 / mi

Hanna's 11th birthday so up at 5.30am. Out the door at 6.57am for a family run round Clark Avenue/Avalon Gardens route. Lovely frosty morning.

7 AM

Road Running 48:25 [3] 6.43 mi (7:32 / mi) +210m 6:50 / mi

Williamcraigs double hills plus viewpoint out & back. Probably the best of all the good weather mornings, clear views as far as the Crianlarich munros. Felt fine after rest day.

Sunday Apr 26, 2020 #

7 AM

Walking 1:15:00 [3] 4.5 mi (16:40 / mi) +100m 15:35 / mi

Family walk to the golf course and back.

Saturday Apr 25, 2020 #

8 AM

Road Running 25:09 [3] 3.48 mi (7:14 / mi) +50m 6:55 / mi

Warm up out to Kettilstoun & back

Road Running 15:01 [5] 2.68 mi (5:36 / mi) +10m 5:32 / mi

Scottishathletics 15min Challenge. Ran a route from the top of the hill taking in an Avalon Gardens loop, Industrial Estate Loop, bus stop loop (did two), and back (finished only 5m from where I started). All relatively flat.
Paced it pretty well with mile splits of - 5.32, 5.38 & 5.39 (for last 0.68 miles). Was expecting around 2.5 miles so pleased with the distance, especially since not done a full flat 'speed' session since mid-February. Training been quite consistent though for about a month and hills give me harder training. Good to have something to target again. Conditions were good, overcast, cool and not much wind. Was lucky that saw virtually no-one.

Road Running 7:50 [2] 1.08 mi (7:15 / mi) +10m 7:03 / mi

Warm down to the industrial estate and back.

2 PM

Conditioning 15:00 [3]

Joined in with Hanna and Tracey to do the Jessie Diggins core work out on youtube. Did the 45 second efforts (20 exercises). Just about killed me. Could do with making conditioning more regular.

Friday Apr 24, 2020 #

7 AM

Road Running 38:51 [3] 5.12 mi (7:35 / mi) +120m 7:04 / mi

Williamcraigs plus viewpoint.

Thursday Apr 23, 2020 #

7 AM

Road Running 48:35 [3] 6.52 mi (7:27 / mi) +120m 7:03 / mi

Recce-ed some flat loops close to the house to think of where I can run 15 minutes quite hard for the SA challenge. Then headed up to Williamcraigs and back. Abandoned out & back to view point as they were spraying some very noxious substance on the golf course.

Wednesday Apr 22, 2020 #

7 AM

Road Running 41:38 [4] 5.89 mi (7:04 / mi) +190m 6:25 / mi

Williamcraigs double hill out & back at a brisker pace. Overcast fro a change. Quite tough.

Tuesday Apr 21, 2020 #

7 AM

Road Running 44:15 [3] 5.84 mi (7:35 / mi) +130m 7:05 / mi

Avalon Gardens, Braehead, Williamcraigs, viewpoint and back. Chilly East wind but still superb weather.

Monday Apr 20, 2020 #

Nordic Track 10:00 [2]

7 AM

Road Running 50:11 [3] 6.45 mi (7:47 / mi) +210m 7:04 / mi

Williamcraigs out & back with additional out & back to golf course viewpoint. Broken record time but another blue sky, cool stunning morning. Some pockets of frost around.

Sunday Apr 19, 2020 #

7 AM

Walking 1:15:00 [1] 4.5 mi (16:40 / mi) +100m 15:35 / mi

Last day of the 'holiday' so decided to combine a family walk to the golf course with a run.

8 AM

Trail Running 1:01:26 [3] 8.0 mi (7:41 / mi) +260m 6:58 / mi

Williamcraigs out & back with a full lap of the golf course on the way back including the full climb back up at the end. Golf courses are really wasted on golfers, superb running. Was just thinking 3 laps would make the perfect National XC. If only...
Another painfully glorious morning of cool temps, blue skies and sunshine.

11 AM

Nordic Track 10:00 [2]

Couldn't really be bothered to do more than 10mins.

Saturday Apr 18, 2020 #

8 AM

Trail Running 39:08 [2] 4.0 mi (9:47 / mi) +40m 9:29 / mi

Signed up for the #irunathome challenge for a bit of fun (design a number, run round the garden and raise a bit of cash). Ran with Tracey and Hanna round a loop in our front and back gardens in a peleton formation, swapping the lead every six laps. A bit depressing that one lap only registered around 0.03 miles so must've done over 100 laps! We ran until the garmin recorded 5k, which T & H hit after 37.20ish. Given the perceived pace and the fact I did 6100 steps, think the garmin distance was well under, so will take the credit for a bit more! Nice cold overcast conditions, and was certainly great fun. Next week's challenge is the scottishathletics 15 minutes TT.

11 AM

Nordic Track 30:00 [2]

3 x 10mins

Friday Apr 17, 2020 #

8 AM

Road Running 57:07 [3] 7.42 mi (7:42 / mi) +180m 7:10 / mi

Did hill loop up Preston road before heading across to Williamcraigs, then home. Another quiet day, maybe all the initial lockdown enthusiasm for exercising is waning. Cool & overcast.

11 AM

Nordic Track 30:00 [2]

3 x 10mins

Thursday Apr 16, 2020 #

8 AM

Road Running 47:25 [4] 6.5 mi (7:18 / mi) +140m 6:50 / mi

Run along Avalon Gardens, up to Williamcraigs then back via the golf course top path out & back. Little bit quicker than normal and also did an effort up Williamcraigs East Climb for the CR. Current training suiting me well though not having commuting/work helps a lot. Nice and cool today.

10 AM

Nordic Track 30:00 [2]

Nordic Track - 5min, 2 x 10mins, 5mins. Nothing particularly intense but definitely good work out.

Wednesday Apr 15, 2020 #

8 AM

Road Running 50:05 [3] 6.54 mi (7:39 / mi) +210m 6:58 / mi

Williamcraigs out and back plus golf course viewpoint out & back. Sunny cool mornings getting a bit samey, even though they are perfect.

1 PM

Nordic Track 25:00 [2]

Got the Nordic Track XC Ski Machine from the attic where it's been for about 10 years. Put it outside and did 5 x 5mins alternating goes with Tracey & Hanna. Kept the legs resistance easy though there's a limit to how easy the arms can go so really felt the triceps working. Great machine, working as well as it did last time we used it. A reminder of how much I miss XC skiing.

Tuesday Apr 14, 2020 #

8 AM

Road Running 44:54 [2] 5.78 mi (7:46 / mi) +130m 7:16 / mi

First proper day of 'the holiday'. Really quiet which is good. Headed up to Williamcraigs as usual and the golf course top track. I guess this good weather is going to last the whole lockdown.

Monday Apr 13, 2020 #

2 PM

Road Running 49:18 [3] 6.63 mi (7:26 / mi) +210m 6:46 / mi

On call so delayed run. Did Williamcraigs out & back plus most of a lap of the golf course on the way back. Gloriously sunny again though on the cool side. Holidays (going nowhere) here we come...

Sunday Apr 12, 2020 #

7 AM

Walking 1:15:41 [1] 4.52 mi (16:45 / mi) +100m 15:40 / mi

Family walk to the golf course and back.

9 AM

Conditioning 15:00 [3]

Circuits in the back garden.

Road Running 1:30 [3] 0.3 mi (5:00 / mi)

10 shuttle runs

Saturday Apr 11, 2020 #

8 AM

Road Running 1:06:43 [4] 9.02 mi (7:24 / mi) +360m 6:35 / mi

The once a week 'harder' run. Did the Williamcraigs double double again. Took it much steadier overall as the target was to do a hard effort on the final up & down. 5k splits - 23.44, 21.44. Hit the last climb hard and thought I'd gone too hard, though transitioned well when it flattened out, and hammered the downhill. Couldn't have run it any harder but was surprised to take as much as 40 seconds off the CR (over 2.4k) from the previous week. There was a moderate West breeze which helped on the top half of the climb, and conditions were perfect, overcast and around 10C. Good to stretch the legs and lungs.

Friday Apr 10, 2020 #

8 AM

Road Running 53:24 [3] 7.02 mi (7:36 / mi) +210m 6:58 / mi

Did Williamcraigs out and back with an out and back along the golf course top path also. Nice cool morning with mist on the top of Cockleroi.

Thursday Apr 9, 2020 #

7 AM

Trail Running 45:41 [3] 5.8 mi (7:53 / mi) +140m 7:20 / mi

Run up to Williamcraigs via a golf course partial loop (green keeper still out & about), and an out & back to the viewpoint on the way back. Overcast and damp for a change. Pretty tired initially but got better as run progressed.

Wednesday Apr 8, 2020 #

7 AM

Road Running 38:43 [3] 5.13 mi (7:33 / mi) +110m 7:05 / mi

Headed out along Avalon Gardens then up Preston Road to the hill loop. Thought about going along the connecting path to Williamcraigs, which I have only done once or twice a very long time ago, but couldn't remember which of the two roads it started on. Chose the wrong one and got shouted at by a very aggressive chap. Kept my calm, apologised and about turned. Just headed back home from there. Now know which way I should have gone but not sure I'll bother again.

Tuesday Apr 7, 2020 #

7 AM

Trail Running 46:19 [3] 6.08 mi (7:37 / mi) +150m 7:05 / mi

Another glorious morning. Managed to get in a full lap of the golf course on the way up to Williamcraigs and an out & back to the viewpoint on the way back. Felt decent today. Yesterday went mad meetings-wise so earlier runs safer.

Monday Apr 6, 2020 #

12 PM

Road Running 45:36 [2] 5.92 mi (7:42 / mi) +190m 7:00 / mi

Williamcraigs double hill out & back. Nice and sunny though could see the heavy rain coming which hit after I got home. Windy.

Sunday Apr 5, 2020 #

7 AM

Road Running 22:28 [1] 2.5 mi (8:59 / mi) +60m 8:22 / mi

Run up Avalon Gardens with an extra loop past nursing home/private road with Hanna & Tracey. Nice cool & sunny. A bit quicker than last week.

Saturday Apr 4, 2020 #

8 AM

Road Running 1:03:36 [4] 9.01 mi (7:04 / mi) +360m 6:17 / mi

Did the Williamcraigs double double again - two 5k out and backs from the canal tunnel up to Williamcraigs down to the canal gate and back (splits 22.08, 20.18). Second lap was quite tough. Nice conditions though, cool with a light west breeze. Decent running all thing considered. Like the run as a hard challenge.

Friday Apr 3, 2020 #

8 AM

Road Running 39:16 [3] 5.14 mi (7:38 / mi) +130m 7:05 / mi

Run up to Williamcraigs then an out & back along the top path at the golf course.

Thursday Apr 2, 2020 #

8 AM

Road Running 45:45 [3] 5.99 mi (7:38 / mi) +140m 7:07 / mi

Went along Avalon Gardens and Lanark Road on the way to Williamcraigs. Turned at the farm and did an out & back at the top of the golf course. Bright and breezy.

Wednesday Apr 1, 2020 #

8 AM

Road Running 45:05 [3] 5.9 mi (7:38 / mi) +190m 6:57 / mi

Williamcraigs double hill out & back. Another lovely cool morning.

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