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Training Log Archive: runnermdj

In the 30 days ending Jun 30, 2020:

activity	#	time	miles		km		+m
Road Running	29	20:57:17	166.75	(7:32)	268.36	(4:41)	4330
Walking	5	6:30:00	13.8		22.21		510
Conditioning	7	1:35:32
Hill Running	3	55:46	7.14	(7:49)	11.49	(4:51)	705
Total	40	29:58:35	187.69		302.06		5545

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Tuesday Jun 30, 2020 #

7 AM

Road Running 19:38 [3] 2.51 mi (7:49 / mi) +60m 7:17 / mi

Warm up to the farm roads via Parkhead long hill, plus 6 x 50m strides

Road Running intervals 20:54 [5] 2.73 mi (7:39 / mi) +90m 6:57 / mi

Intervals on the farm road out & back - 6 x 1min hard, 1min jog. Then ran to Parkhead to do hill sprints - 6 x 25secs hard, very easy jog back down (average 55secs). Thought I'd do something sharper after Saturday's longer efforts. Average pace of efforts on 1mins - 5.22min/mile.

Road Running 8:24 [2] 1.11 mi (7:34 / mi)

Easy run back

Monday Jun 29, 2020 #

7 AM

Road Running 47:55 [3] 6.02 mi (7:58 / mi) +140m 7:25 / mi

Run out to Parkhead, then farm roads, but turned back at flooded bit so had to do a long & short out & back at Parkhead to make up the distance. Proper road runner, not willing to get my feet soaked in a puddle...

Sunday Jun 28, 2020 #

7 AM

Walking 1:20:00 [1] +140m

Walk at Beecraigs with T & H in the rain. Looped around Guthries.

8 AM

Road Running 46:19 [2] 5.67 mi (8:10 / mi) +160m 7:31 / mi

Run up to Williamscraigs then over to Parkhead short hill and back. Legs tired and pretty lifeless so an easy steady effort.

Saturday Jun 27, 2020 #

7 AM

Road Running 1:08:21 [4] 10.01 mi (6:50 / mi) +270m 6:18 / mi

Out to farm roads via Clerk Avenue, up Fisher S, along towards Airngarth, descended Grange, turned left then up over Airngarth and back via Fisher S descent. Sunny spells but not too warm, and little wind. Ran the whole run fairly hard with an effort up the segment up Airngarth Hill (2nd). Good work out.

2 PM

Conditioning 20 [3]

Kenny Wilson circuits #18 - 4 sets of 8 x 25secs on/15secs off. Mix of core/aerobic/plyos.

Thursday Jun 25, 2020 #

7 AM

Road Running 47:29 [3] 6.13 mi (7:45 / mi) +150m 7:12 / mi

Out Clerk Avenue to Parkhead where I ran to very end of road and back for a change. Headed over to Fisher's Brae climb, then back via Fisher S descent. Bright and quite warm with high pollen.

5 PM

Conditioning 12 [3]

Circuit session designed by Hanna just for me. Two sets of 10 exercises (35secs on/25secs off). Burpees, bicycle crunches, tuck jumps, up & down plank, lunge jumps, leg raises, press ups, v sits, tricep dips, plank rotation.

Wednesday Jun 24, 2020 #

7 AM

Road Running 52:35 [3] 7.07 mi (7:26 / mi) +220m 6:47 / mi

Run up the Bo'ness road then down the Grange, turned left and followed the road route back up Airngarth Hill and back by the Bo'ness road. New loop with a good amount of climb. Really enjoyed it, the top loop is a good one. Wary of the buzzard but never saw it. Lovely sunny morning and got out before it gets hot. Feeling much better today, doing the session was a good move.

Tuesday Jun 23, 2020 #

7 AM

Road Running 10:30 [2] 1.35 mi (7:47 / mi) +30m 7:16 / mi

Run to the farm roads via Avalon Gardens

Road Running 23:00 [4] 3.48 mi (6:37 / mi) +100m 6:04 / mi

Session on the farm roads - 8 x 2mins (1min recs). Ran out up the Fisher S and turned at end of 4th recovery jog just beyond the top of Fisher's Brae. Just had to pace the session as best I could given some efforts were uphill, though some were also downhill on the way back. Almost didn't do the session as was feeling a bit fried from a busy few days. Always just worth getting on with it and glad I did. Damp morning but no wind.
Split paces : 5.57min/mile, 6.00, 7.39 (uphill), 6.53 (uphill), 5.49 (downhill), 5.30 (downhill), 6.26, 5.43

Road Running 9:51 [2] 1.39 mi (7:05 / mi) +10m 6:56 / mi

Run back

Monday Jun 22, 2020 #

7 AM

Road Running 47:42 [3] 6.28 mi (7:36 / mi) +160m 7:02 / mi

Run to Parkhead Hill, Fisher S climb to the top of Fisher's Brae then back via Fisher S.

Sunday Jun 21, 2020 #

Conditioning 20:00 [3]

KW circuits 20 x 35s on/25s off

7 AM

Walking 1:00:00 [1] +100m

Went up to Beecraigs for a family walk. First time since lockdown that we've travelled anywhere for a walk. Nice and relatively quiet. Fathers Day treat before spending most of the day checking maps against starva/garmin runs (and yesterday too!).

Saturday Jun 20, 2020 #

7 AM

Road Running 22:59 [2] 3.01 mi (7:38 / mi) +80m 7:03 / mi

Warm up via Kettilstoun to Parkhead Hill plus one hill.

8 AM

Hill Running 30:00 [5] 4.22 mi (7:07 / mi) +405m 5:29 / mi

Scottishathletics Virtual Hill Challenge. Basically doing as much ascent as possible in 30mins starting and finishing in same place. Had a stretch aim of 15 reps based on trial run, which thought would be difficult. Went through first 5 reps in 9.52, 10 reps in 19.59 but was 8 seconds outside by the end of rep 14, so only managed it by nailing the final descent to stop the clock at 29.59.9. Pleased with run, very tough towards the end but held it together. Was warm in the sun, but lucky got some cloud cover at times. Really needed a steeper grassy hill with no wasted gradual gradient like the top of the hill I used. Good fun challenge though.

Road Running 7:42 [2] 1.04 mi (7:24 / mi)

Jog home.

Friday Jun 19, 2020 #

6 AM

Road Running 11:28 [1] 1.07 mi (10:43 / mi) +30m 9:51 / mi

Slow jog warm up to Parkhead with T & H

7 AM

Hill Running 15:02 [2] 1.51 mi (9:57 / mi) +160m 7:29 / mi

Hanna wanted to do a 15min hill climb challenge since she wasn't able to do the official SA one despite being an U13 hill runner (they were using the xc/road age groups!). Reps up the Parkhead Hill from post to right gate at the top. She set a good pace and doing just over 2.40 per rep, much better than expected, and solid pace throughout. Managed 5 full reps and only about 20m away from a 6th full climb. Cool, overcast and a bit of an east headwind on the climb. My turn for 30mins tomorrow.

Road Running 12:04 [1] 1.2 mi (10:03 / mi)

Easy jog back

Thursday Jun 18, 2020 #

7 AM

Road Running 49:12 [3] 6.42 mi (7:40 / mi) +170m 7:05 / mi

Up the Bo'ness Road to Airngarth Hill then back via Fisher S. Eyes were bad from the pollen after the run.

Wednesday Jun 17, 2020 #

7 AM

Road Running 49:23 [2] 6.27 mi (7:53 / mi) +160m 7:18 / mi

Parkhead Hill, Fisher S to top of Fisher's Brae then back via Fisher S. Nice do a proper slightly easier run which is a lot easier to judge after a session. Probably been doing too much similar running.

Tuesday Jun 16, 2020 #

6 AM

Walking 1:10:00 [1] 4.0 mi (17:30 / mi) +50m 16:51 / mi

Day off so family walk to bottom of Fisher S and back.

8 AM

Road Running 15:34 [3] 2.05 mi (7:36 / mi) +60m 6:58 / mi

Warm up run to Parkhead Hill then the start of the farm roads.

Road Running intervals 20:02 [4] 3.16 mi (6:20 / mi) +70m 5:56 / mi

Mona fartlek session along the lower farm road to the Polmont Road and back - 2 x 90s, 4 x 60s, 4 x 30s, 4 x 15s with same time steady run recoveries. First half was a pleasure with overall downhill. Hit the red fairly quickly on the last 1mins with some tough uphill efforts and recoveries. Struggle to the finish from then on. Mile splits - 6.01, 6.15, 6.47, 6.05 (58s). Overcast and humid, but no wind.

Road Running 9:32 [2] 1.33 mi (7:10 / mi) +10m 7:00 / mi

Run home

2 PM

Conditioning 15:00 [3]

Kenny Wilson workout #15 - mainly arms & core - 20 x 35secs on/ 25secs off

Monday Jun 15, 2020 #

7 AM

Road Running 45:47 [3] 6.01 mi (7:37 / mi) +160m 7:02 / mi

Run up to Williamcraigs, cut across to Preston Road, out & back to lower Hill House then back via Avalon Gardens. Cool & misty which was nice.

Sunday Jun 14, 2020 #

7 AM

Walking 1:30:00 [1] 5.3 mi (16:59 / mi) +120m 15:52 / mi

Family walk up Bo'ness road then a loop round the farm roads via Fisher S hill.

9 AM

Conditioning 20:00 [3]

Kenny Wilson circuits #14 - 21 x 35s on/25s off plus WU/WD. Alternating leg & core. Back much better after a week's rest.

Saturday Jun 13, 2020 #

8 AM

Road Running 46:47 [3] 6.02 mi (7:46 / mi) +170m 7:09 / mi

Drizzly run from the house up to Williamcraigs, cut across to Preston Road then out to Parkhead Hill.

Road Running 21:12 [4] 2.81 mi (7:33 / mi) +260m 5:52 / mi

Ten hill reps on the Parkhead Hill from the post up to nearly the mast (turned at gate on righthand side where it flattens). Great hill for reps and set a good steady pace up and down. Went through five reps in 10.40 so did second half in 10.32, though main gain was on the last descent. A bit p****d off when downloaded to strava to find it thought I'd done 83m of ascent, so pretty much only a third of actual. Strava altitude smoothing algorithm is p*sh when it comes to hill reps, though last time it gave me 145m ascent for only five reps on the same hill. Wouldn't be bothered apart from planning on using the hill for the SA hill climb challenge next weekend...

Road Running 7:19 [2] 1.05 mi (6:58 / mi)

Run home.

Friday Jun 12, 2020 #

7 AM

Road Running 47:54 [3] 6.22 mi (7:42 / mi) +170m 7:06 / mi

Preston Road hill loop then and out and back to the lower gate on Hill House, cut across on the proper path this time from the top of Preston Road to the golf course, up the hill and back a bit, then home. Nice to cover some trails I've not been on in a while, and a very long while for the cut across to the golf course. Nice run. Overcast and breezy but fairly mild.

Thursday Jun 11, 2020 #

7 AM

Road Running 50:40 [3] 6.6 mi (7:41 / mi) +180m 7:05 / mi

Ran up to Airngarth Hill via the Bo'ness main road. Lots of golfers so didn't go to the monument but sneaked up the edge of the course to within 20m of the true high point (which is on a fairway). Back via the farm roads/Fisher S. Still cool and overcast, and quite breezy. Can't wait to get back to some bigger/wilder hills, hopefully in the not too distant future.

C • Hills 2

Wednesday Jun 10, 2020 #

7 AM

Road Running 46:41 [3] 6.0 mi (7:47 / mi) +140m 7:15 / mi

Run to Williamcraigs then back via Braehead and Avalon Gardens with the odd extra bit along the way. Rainy morning for a change.

Tuesday Jun 9, 2020 #

7 AM

Road Running 47:51 [3] 6.4 mi (7:29 / mi) +170m 6:54 / mi

Run out via Avalon Gardens to Fisher's Brae. Did an out & back to Bo'ness with a short trail run round the woods. Back via Fisher S. Another nice morning.

Monday Jun 8, 2020 #

7 AM

Road Running 45:20 [3] 6.02 mi (7:32 / mi) +140m 7:01 / mi

Run via Avalon Gardens to Parkhead Hill then up Bo'ness Road and back via Fisher S loop. Very chilly again, but nice weather.

Sunday Jun 7, 2020 #

7 AM

Road Running 3:30 [1] 0.4 mi (8:45 / mi)

Warm up and a few strides with Hanna

Road Running 3:20 [3] 0.5 mi (6:40 / mi)

800m round the industrial estate with Hanna for the super teams challenge. She was going well considering not doing much speed.

Walking 1:30:00 [1] 4.5 mi (20:00 / mi) +100m 18:43 / mi

Walk to Fishers S hill, turning just above the trees, and back with Hanna & Tracey. Nice sunny morning with good visibility.

8 AM

Conditioning 20:00 [3]

Kenny Wilson circuits #12, 2 x 11 core exercises (35s on/25 off). Back groaning a bit so need to be careful.

Saturday Jun 6, 2020 #

8 AM

Road Running 1:09:40 [4] 10.01 mi (6:58 / mi) +270m 6:25 / mi

Lap of industrial estate to suss out Hanna's 800m TT for tomorrow then to the farm roads via Parkhead short hill. Went up Fisher S hill then right/left down to Bo'ness. Carried on down to the Grangemouth road before heading back via Upper Kinneil and Fisher S. Did an effort from the bottom to Upper Kinneil which was a decent climb (over 5mins). Picked up the pace towards the end. Nice bright breezy weather, relatively cool.

Friday Jun 5, 2020 #

7 AM

Road Running 47:44 [3] 6.35 mi (7:31 / mi) +170m 6:56 / mi

Run up to Preston Road loop then across to Williamcraigs via Braehead, then home. Very chilly for June but nice bright morning.

Thursday Jun 4, 2020 #

7 AM

Road Running 47:00 [3] 6.32 mi (7:26 / mi) +120m 7:01 / mi

Out and back to Upper Kinneil via Avalon Gardens and Fisher S. Nice cool morning with a few light rain showers. New bit of road was a novelty.

Wednesday Jun 3, 2020 #

7 AM

Road Running 26:42 [2] 3.47 mi (7:42 / mi) +50m 7:22 / mi

Run to Kettilstoun then Parkhead via Braehead. Blissfully cool and damp. Even wore a long sleeve.

Hill Running 10:44 [3] 1.41 mi (7:37 / mi) +140m 5:49 / mi

Did 5 reps up the short hill at Parkhead, starting at the post in the dip and turning where it flattened just before the mast. Was wanting to suss out how well strava captured the total climb per rep for the next SA virtual challenge. It gave me 29m per rep and reckon from OS 1:25,000 it's around 27m climb, so fairly close. Great hill for doing the challenge, probably the smoothest tarmac in the district. Don't want any nice 'terrain' slowing me down...

Road Running 7:43 [3] 1.12 mi (6:53 / mi) +10m 6:42 / mi

Run back

5 PM

Conditioning 20:00 [3]

Kenny Wilson circuits session #11 21 x 40secs (20s recs), progressively harder exercises

Tuesday Jun 2, 2020 #

7 AM

Road Running 43:46 [3] 5.87 mi (7:27 / mi) +190m 6:46 / mi

Wiiliamcraigs double hill run. Probably last nice warm morning for a while. Spoiled a bit by having to clean sh*t off my shoe afterwards.

Monday Jun 1, 2020 #

7 AM

Road Running 47:47 [3] 6.28 mi (7:37 / mi) +160m 7:03 / mi

Out via Parkhead Hill and Fisher S hill to the top of Fisher's Brae, then back via Fisher S hill. Another nice sunny morning though lots of flies.

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