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Training Log Archive: runnermdj

In the 30 days ending Sep 30, 2020:

activity	#	time	miles		km		+m
Road Running	25	23:33:40	188.09	(7:31)	302.7	(4:40)	4410
Walking	6	11:39:00	31.47		50.65		1920
Conditioning	5	1:35:00
Total	36	36:47:40	219.56		353.35		6330

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Wednesday Sep 30, 2020 #

7 AM

Road Running 56:36 [2] 7.11 mi (7:58 / mi) +170m 7:25 / mi

Parkhead, Bo'ness Road, Fisher S and back. Fairly easy as legs tired.

Tuesday Sep 29, 2020 #

7 AM

Walking 3:05:00 [1] 10.25 mi (18:03 / mi) +640m 15:07 / mi

Glensherup Round clockwise via Innerdownie, Whitewisp, Tarmangie and Ben Shee with H & T. Very lucky with another glorious day, and an inversion with cloud in the Forth Valley. Hanna was on good form and the pace pretty solid the whole way round. Loaded rucksack added to training value! Superbly quiet and so no one until last half mile which was pretty busy.

2 PM

Road Running 35:47 [4] 5.0 mi (7:09 / mi) +120m 6:40 / mi

Run out by Clark Avenue to the farm roads. Did the Fishers Brae climb pretty hard then steady home via Fisher S. Legs felt alright and was propelled on by the 1080s cushioning. Nice sunny and cool enough

3 PM

Conditioning 20:00 [3]

Kenny Wilson circuits #12 - 22 x 35s on/25s off. Core session. Making the most of a day off work!

Monday Sep 28, 2020 #

7 AM

Road Running 55:34 [2] 6.87 mi (8:05 / mi) +190m 7:27 / mi

Out via Parkhead and Fisher's Brae to Kinneil for the short loop, then back by Fisher S. Legs tired so took it pretty steady.

Sunday Sep 27, 2020 #

7 AM

Walking 2:16:00 [1] 7.14 mi (19:03 / mi) +420m 16:06 / mi

Family walk from Glendevon, parking near the fishery. Went along the frosty (-2C at the car) valley to the bridge before Backhills Farm, then headed up the track up the ridge to Skythorn Hill. Weather was glorious with great views, and the semi frozen ground made the going good. The route was a bit of a plan as you go, so decided to head back via Cairnmorris Hill to the col before Ben Shee, then down the track to the left into the valley, and back to the car. Great loop & a fairly good one for Tracey's knee. Only saw two other people on the hill.

Saturday Sep 26, 2020 #

7 AM

Road Running 11:57 [2] 1.26 mi (9:29 / mi) +30m 8:50 / mi

Warm up to Clark Avenue plus 5 strides. Another morning with frost on the cars.

Road Running 4:20 [3] 0.64 mi (6:46 / mi) +50m 5:27 / mi

Hill sprints with Hanna - 3 sets of short, medium and long plus an up & down to finish. Very cool, sunny and no wind.

Road Running 6:25 [1] 0.68 mi (9:26 / mi)

Jog home

Road Running 1:07:58 [4] 10.15 mi (6:42 / mi) +290m 6:09 / mi

Ran out to and back from the Inveravon road end via Fisher S and Upper Kinneil. Decided to run it fairly hard, aiming do go under 70mins. Worked well throughout, though hills quite tough especially on the way back. Got to the turn in 33.54 so fairly even given 2nd half is harder. Perfect cool, windless conditions. Legs certainly felt it by the end.

1 PM

Conditioning 15:00 [3]

Kenny Wilson circuits - 25 x 25sec on/15sec off. Fairly token effort.

Friday Sep 25, 2020 #

7 AM

Road Running 55:28 [3] 7.13 mi (7:47 / mi) +190m 7:11 / mi

Parkhead Hill, Bo'ness Road into Bo'ness then back via tree line climb & Fisher S descent. Another cool morning.

Thursday Sep 24, 2020 #

7 AM

Road Running 48:21 [3] 6.31 mi (7:40 / mi) +150m 7:08 / mi

Out main road to Kinneil Mills, up Fisher S, turned beyond Fishers Brae top, then back via Fisher S and Clark Avenue. Pretty Baltic for September with ice on the cars and in a few shady spots. Superbly sunny though and no wind. Wore 880s to let ankle rub recover. Cushioning very much inferior!

Wednesday Sep 23, 2020 #

7 AM

Road Running 17:59 [3] 2.5 mi (7:12 / mi) +60m 6:42 / mi

Warm up via Parkhead Hill plus strides

Road Running intervals 18:07 [5] 3.18 mi (5:42 / mi) +60m 5:23 / mi

Session on farm road - 3 sets of 3, 2, 1min (1min recs). In new 1080s though had to replace them as stitching on side of heal was rubbing ankle tendon. Great shoes but a design flaw. Session went fine, solid pacing. GPS pace still not exactly spot on as ran further on last 3mins by over 10m but pace showed no quicker.
Rep paces - 5.51, 45, 19, 48, 44, 36, 49, 34, 21min/mile. Good conditions, cool with little wind.

Road Running 9:03 [2] 1.31 mi (6:55 / mi) +10m 6:45 / mi

Warm down home

Tuesday Sep 22, 2020 #

7 AM

Road Running 50:52 [3] 7.03 mi (7:14 / mi) +160m 6:45 / mi

Parkhead Hill, Fisher S climb, and a bit beyond the top of Fishers Brae before returning via Fisher S descent. First run in NB1080s and was very impressed. Great cushioning and was hard not to run quicker. Made the run most enjoyable. Hopefully they'll remain good for a while. Overcast, dry & breezy.

Monday Sep 21, 2020 #

7 AM

Road Running 1:02:28 [3] 8.01 mi (7:48 / mi) +210m 7:13 / mi

Kinneil loop clockwise via Fisher S climb on way out and tree line climb/Bo’ness road descent on the way back. Ankle fine. Nice overcast & cool.

Sunday Sep 20, 2020 #

7 AM

Walking 2:01:00 [1] 7.02 mi (17:14 / mi) +350m 14:55 / mi

Family hill walk up Commonedge and Seamab Hill from the reservoir. Misty higher up. Surprised to actually see some people, mainly dog walkers on initial road, though a couple of runners on the hill.

Saturday Sep 19, 2020 #

7 AM

Road Running 12:17 [2] 1.28 mi (9:36 / mi) +30m 8:57 / mi

Warm up to Clark Avenue plus 5 strides

Road Running 7:02 [3] 1.0 mi (7:02 / mi) +10m 6:49 / mi

1 mile time trial with Hanna from Clark Avenue to end of Avalon Gardens and back. Good run for Hanna. Was about 6.48 pace at halfway but second half has some gradual uphills. Good conditions, no wind and cool. Will do this one more often.

Road Running 5:47 [2] 0.66 mi (8:46 / mi)

Jog back

Road Running 42:33 [3] 5.51 mi (7:43 / mi) +110m 7:16 / mi

Steady out the farm road to Kinneil Mills and back plus Parkhead Hill. Didn’t want to do too much for ankle. Magic sunny/surface mist weather.

1 PM

Conditioning 20:00 [3]

Kenny Wilson circuits - 20 x 35sec on/25sec off. Core & arms session.

Friday Sep 18, 2020 #

7 AM

Road Running 48:01 [3] 6.27 mi (7:39 / mi) +100m 7:18 / mi

Out and back to the Kinneil Mills Road eand via the farm roads with a Lovells Glen lap at the start. Another cracking cool sunny morning. Think ankle is fine, not perfect but OK.

Thursday Sep 17, 2020 #

7 AM

Road Running 31:46 [2] 3.98 mi (7:59 / mi) +40m 7:44 / mi

Achilles felt OK enough to try a flattish easy run so did 4 miles locally round Lovells Glen, industrial estate and Avalon Gardens. Cracking sunny weather.

Wednesday Sep 16, 2020 #

Walking 45:00 [1] +60m

Achilles was a bit stiff/tweaky after yesterday's session so just went a walk to Parkhead Hill and back.

Tuesday Sep 15, 2020 #

7 AM

Road Running 17:07 [3] 2.19 mi (7:49 / mi) +100m 6:51 / mi

Warm up up the Bo'ness Road to the top road, plus 6 strides.

Road Running intervals 30:05 [5] 4.9 mi (6:08 / mi) +70m 5:53 / mi

Session - 3 x 10min (2min). Thought I'd give a decent Tempo session a go for a change. Decided to run out to and just beyond Upper Kinneil on first rep so overall downhill. Second rep was back so tough uphill. Last rep went down Fisher S, then couple of minutes drag uphill to finish. Good workout. Thought mile splits were slower than expected on the downhills but hard to tell if the watch was dodgy or accurate. Right ankle / achilles was tweaking a bit on last rep. Maybe volume of hard running on hilly hard surface was a bit much. Decent overcast conditions with a few spots of rain. Wind quite light easterly.

Road Running 12:25 [2] 1.7 mi (7:18 / mi) +20m 7:03 / mi

Run home

Monday Sep 14, 2020 #

7 AM

Road Running 50:39 [3] 6.54 mi (7:45 / mi) +160m 7:12 / mi

Clark Avenue, Parkhead Hill, Fisher S to the top of Fishers Brae, then back by Fisher S. Felt OK.

Sunday Sep 13, 2020 #

7 AM

Walking 1:30:00 [1] +100m

Family walk around Kinneil Woods/farm road loop. Mild and very windy.

Saturday Sep 12, 2020 #

7 AM

Road Running 12:39 [2] 1.31 mi (9:39 / mi) +30m 9:01 / mi

Run to Clark Avenue plus 5 strides

Road Running 4:30 [3] 0.79 mi (5:42 / mi) +10m 5:29 / mi

Session with Hanna - 8 x 160m with walk back recoveries.

Road Running 6:24 [1] 0.67 mi (9:33 / mi)

Easy jog home.

Road Running 1:06:22 [3] 8.65 mi (7:40 / mi) +230m 7:05 / mi

Run to Upper Kinneil via Fisher S then loop back via Kinneil Woods, did tree line climb quite hard, then home via Fisher S descent. Whole run was steady apart from the effort as feeling a bit tired. Mixed breezy weather though missed a heavy rain shower which hit Linlithgow.

2 PM

Conditioning 20:00 [3]

Kenny Wilson circuits #14, 22 x 35sec on/25sec off

Friday Sep 11, 2020 #

7 AM

Road Running 52:06 [3] 6.72 mi (7:45 / mi) +180m 7:09 / mi

Steady run out the main road to Kinneil Mills, up Fisher S then round short loop in Kinneil Woods before heading back via tree line climb and Bo'ness road descent. Fairly mild and breezy with a few spots of rain.

Thursday Sep 10, 2020 #

7 AM

Road Running 1:01:43 [3] 7.94 mi (7:46 / mi) +220m 7:09 / mi

Steady run out via Clark Avenue and Fisher S climb to the Upper Kinneil/Kinneil Wood S climb clockwise, then back via Fisher S descent. Good steady run. Fairly chilly but nice weather.

Wednesday Sep 9, 2020 #

7 AM

Road Running 47:28 [3] 6.23 mi (7:37 / mi) +100m 7:15 / mi

Ran out main road to Kinneil Mills but turned back at the bridge as the road was flooded with an ankle deep puddle. Back-tracked to Linlithgow Bridge then ran out country road to Whitecross and back before heading home with a few extra bits to hit 10k. Very random route but did the job. Nice sunny morning.

Tuesday Sep 8, 2020 #

7 AM

Road Running 18:28 [3] 2.47 mi (7:29 / mi) +50m 7:02 / mi

Warm up via Parkhead Hill plus 6 strides

Road Running intervals 20:11 [5] 3.46 mi (5:50 / mi) +50m 5:35 / mi

Session on the farm roads - 2 sets of 6min (90s), 2 x 2min (1min)
Decent session, fairly solid pacing, though probably a bit too quick on first set.
Paces - 5.55, 5.34, 5.35, 6.00, 5.46, 5.39min/mile. Bright with a moderate westerly breeze.

Road Running 9:24 [2] 1.31 mi (7:11 / mi) +10m 7:01 / mi

Run home

Monday Sep 7, 2020 #

7 AM

Road Running 51:35 [3] 6.54 mi (7:53 / mi) +160m 7:20 / mi

Clark Avenue, Parkhead, Fisher S to the top of Fishers Brae, and back via Fisher S. Steady effort. Overcast with rain showers.

Sunday Sep 6, 2020 #

7 AM

Walking 2:02:00 [1] 7.06 mi (17:17 / mi) +350m 14:58 / mi

Favourite knee friendly (for Tracey) family walk up Commonedge Hill and Seamab Hill from the Reservoir car park (out & back). Third time lucky with the weather, perfect cool and clear with minimal wind. Most enjoyable. Tracey used her poles which seemed to help a bit.

Saturday Sep 5, 2020 #

7 AM

Road Running 11:42 [2] 1.24 mi (9:26 / mi) +30m 8:46 / mi

Warm up jog to Clark Avenue plus strides

Road Running hills 3:54 [3] 0.61 mi (6:23 / mi) +50m 5:06 / mi

Hill sprints with Hanna - 3 sets of short, medium and long hills (2.44 in total). Finished with an up & down to the top of the hill (1.09). Good snappy session.

Road Running 6:07 [1] 0.68 mi (9:00 / mi)

Easy jog warm down

Road Running 1:12:48 [4] 10.17 mi (7:09 / mi) +290m 6:35 / mi

Ran out to and back from the Inveravon road end via Fisher S, Upper Kinneil. Felt pretty good though did tire, and generally hilly. Great cool, dry, overcast weather with westerly moderate breeze.

2 PM

Conditioning 20:00 [3]

Kenny Wilson circuits #9 - 20 x 35sec on/25sec off.

Friday Sep 4, 2020 #

7 AM

Road Running 51:47 [3] 6.71 mi (7:43 / mi) +180m 7:07 / mi

Out to Kinneil Mill via the Polmont Road, then over to Kinneil Woods loop, and back via the Bo'ness Road descent. Legs OK.

Thursday Sep 3, 2020 #

7 AM

Road Running 54:16 [3] 6.95 mi (7:48 / mi) +180m 7:14 / mi

Ran up road to Bo'ness, did a small loop in Kinneil then home via Fisher S descent. Felt OK.

Wednesday Sep 2, 2020 #

7 AM

Road Running 50:20 [2] 6.4 mi (7:52 / mi) +160m 7:18 / mi

Steady run out via Parkhead and Fisher S to top of Fisher's Brae, and direct back via Fisher S. Legs tired from yesterday so took it fairly easy.

Tuesday Sep 1, 2020 #

7 AM

Road Running 19:05 [3] 2.54 mi (7:31 / mi) +60m 7:00 / mi

Warm up via Parkhead plus 6 strides.

Road Running intervals 24:02 [5] 4.05 mi (5:56 / mi) +80m 5:35 / mi

Session on the farm roads - 8, 6, 4, 3, 2, 1min (90s after the 8 & 6 then 1min recs). Bit of a meatier session than of late. Did the first two reps as out & backs. Quite tough going. Average paces - 6.07, 5.59, 5.55, 5.50, 5.44, 5.05min/mile. Last one a net downhill. Coll, overcast with not much wind and much drier than last week!

Road Running 10:12 [2] 1.44 mi (7:05 / mi) +10m 6:56 / mi

Warm down back to the house.

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