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Training Log Archive: runnermdj

In the 30 days ending Nov 30, 2020:

activity	#	time	miles		km		+m
Walking	13	27:28:00	83.66	(19:42)	134.63	(12:14)	4700
Road Running	21	19:45:55	156.76	(7:34)	252.28	(4:42)	3820
Trail Running	4	3:16:11	22.76	(8:37)	36.63	(5:21)	750
Hill Running	1	1:08:41	6.12	(11:13)	9.85	(6:58)	560
Conditioning	2	40:00
Total	41	52:18:47	269.3		433.39		9830

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Monday Nov 30, 2020 #

7 AM

Road Running 50:34 [3] 6.59 mi (7:40 / mi) +160m 7:08 / mi

The 'usual' via Parkhead, Fisher S, top of Fishers Brae, then back via Fisher S. Fresh west wind and drizzly rain. Sort of refreshing.

Sunday Nov 29, 2020 #

7 AM

Walking 1:21:00 [1] 4.31 mi (18:48 / mi) +150m 16:58 / mi

Family walk at misty, frosty Beecraigs, down the south edge and back through to Guthrie before looping about a bit. Very dark for first half hour so had fun with the torches in the woods. Nice to walk round Beecraigs and see no one which is rare these days. Relatively short walk so we were back in good time for the Biathlon.

Saturday Nov 28, 2020 #

7 AM

Road Running 11:28 [2] 1.24 mi (9:15 / mi) +30m 8:36 / mi

Warm up with Hanna to Clark Avenue plus strides

Road Running 4:36 [3] 0.76 mi (6:03 / mi)

8 x 150m with Hanna with walk back recoveries. All in around 35sec with a 31sec effort to finish.

Road Running 6:09 [1] 0.66 mi (9:19 / mi)

Jog home

Road Running 1:04:46 [4] 9.09 mi (7:08 / mi) +270m 6:31 / mi

Run out by Fisher's Brae, over Airngarth Hill, round the 10k farm road loop in reverse, back over Airngarth then home via Bo'ness Road. Did an effort from the main road at Oracle to the top of Airngarth. Great morning, cool with no wind, and a cracking sunrise. Felt decent.

Friday Nov 27, 2020 #

7 AM

Road Running 53:03 [3] 6.89 mi (7:42 / mi) +160m 7:11 / mi

Steady by Parkhead and Fisher S to just beyond the top if Fisher's Brae, then back via Fisher S. Pretty dark at the start.

Thursday Nov 26, 2020 #

7 AM

Road Running 17:19 [3] 2.18 mi (7:57 / mi) +100m 6:57 / mi

Run up the Bo'ness Road to the top road, then strides.

Road Running intervals 19:01 [4] 2.91 mi (6:32 / mi) +20m 6:24 / mi

10 x 1min fast, 1min jog on the top road. Good conditions with no wind. Faster pace around 5.20min/mile.

Road Running 14:47 [2] 2.15 mi (6:53 / mi) +10m 6:47 / mi

Mainly downhill home.

Wednesday Nov 25, 2020 #

7 AM

Road Running 47:35 [4] 6.51 mi (7:19 / mi) +170m 6:46 / mi

Out and back to the farm road flood, up Fisher’s Brae, Airngarth Hill then down the Bo’ness road. A little faster than normal with a bit of a pick up on the last descent, but nothing particularly hard. Nice cool morning.

Tuesday Nov 24, 2020 #

7 AM

Road Running 49:40 [3] 6.31 mi (7:52 / mi) +160m 7:18 / mi

Steady run by Clark Avenue, Fishers Brae, Kinneil loop and Bo'ness road. Wet and quite dark. The off road sections getting very muddy in places. Think usual bit of flooded farm road has been flooded more often than not recently.

Monday Nov 23, 2020 #

7 AM

Road Running 49:39 [3] 6.55 mi (7:35 / mi) +160m 7:03 / mi

Steady via Parkhead and Fisher S to the top of Fisher’s Brae and back via Fisher S. Legs felt decent. Nice initial red sunrise.

Sunday Nov 22, 2020 #

7 AM

Walking 2:20:00 [1] 8.38 mi (16:42 / mi) +220m 15:27 / mi

Family walk round big forest loop near Forth

Saturday Nov 21, 2020 #

7 AM

Road Running 11:07 [2] 1.17 mi (9:30 / mi) +30m 8:48 / mi

Warm up with Hanna plus strides

Road Running 4:41 [3] 0.74 mi (6:20 / mi)

6 x 200m with Hanna on Clark Avenue with walk back recoveries. Averaging 48s until the last one in 41!

Road Running 5:47 [1] 0.66 mi (8:46 / mi)

Jog home

Road Running 1:06:43 [4] 9.1 mi (7:20 / mi) +270m 6:43 / mi

Out via Clark Avenue, Fishers Brae, over Airngarth Hill, then did the 10k farm road loop in reverse, before going back over Airngarth Hill and home. Fairly solid pace and plenty climb. Breezy.

11 AM

Walking 50:00 [1] 3.0 mi (16:40 / mi) +50m 15:51 / mi

Family walk on the top farm road.

1 PM

Conditioning 20:00 [3]

Kenny Wilson circuits - 24 x 35sec on/25sec off

Friday Nov 20, 2020 #

7 AM

Road Running 56:36 [3] 7.17 mi (7:54 / mi) +190m 7:18 / mi

Steady run by Parkhead, Fisher S, Airngarth Hill and back. Cool sunrise.

Thursday Nov 19, 2020 #

7 AM

Road Running 18:08 [3] 2.43 mi (7:28 / mi) +60m 6:56 / mi

Warm up via Parkhead plus strides

Road Running 18:11 [5] 3.25 mi (5:36 / mi) +50m 5:20 / mi

Session on the farm road doing out and back from the first corner - 8 x 2mins, 2 x 1min (1min recs). Great morning for it, fairly cold but bright with no wind.
Rep paces : 5.47, 38, 35, 37, 37, 37, 36, 36, 04, 5.19min/mile
Actually felt reasonably good for a change and very even paced on the 2s. Good to gave a positive session.

Road Running 9:20 [3] 1.35 mi (6:55 / mi) +10m 6:45 / mi

Run home

Wednesday Nov 18, 2020 #

7 AM

Road Running 54:45 [3] 7.03 mi (7:47 / mi) +180m 7:13 / mi

Steady run via Fisher S, Kinneil loop and back. Very windy and mild.

Tuesday Nov 17, 2020 #

7 AM

Road Running 54:08 [3] 6.88 mi (7:52 / mi) +170m 7:18 / mi

Steady run by Parkhead, Fishers Brae, Kinneil loop, Tree line the Bo'ness Road descent. Mild, windy and pretty wet. Tree line path particularly muddy.

Monday Nov 16, 2020 #

7 AM

Road Running 49:30 [3] 6.6 mi (7:30 / mi) +170m 6:57 / mi

Steady run by Parkhead, Fisher’s Brae and Airngarth Hill. Did a bit of an uphill effort on Airngarth as was feeling a bit more energetic for a change. A bit cooler and a fresh westerly wind. Dry at least.

Sunday Nov 15, 2020 #

7 AM

Walking 2:15:00 [1] 8.0 mi (16:52 / mi) +320m 15:01 / mi

Family walk. Wet.

Saturday Nov 14, 2020 #

7 AM

Road Running 11:18 [2] 1.24 mi (9:07 / mi) +30m 8:28 / mi

Warm up plus strides

Road Running hills 4:09 [3] 0.62 mi (6:42 / mi) +60m 5:09 / mi

Hill sprints with Hanna - 3 sets of short, medium and long in Clark Avenue, plus an up and down to finish. Good session.

Road Running 6:07 [1] 0.67 mi (9:08 / mi)

Jog home

Road Running 59:19 [4] 8.15 mi (7:17 / mi) +230m 6:41 / mi

Run out via the farm roads (Fisher S & Upper Kinneil) to the main Grangemouth road below Kinneil and back. Decent hilly route, especially the climb back up to Upper Kinneil. Put a bit of effort in but nothing too hard. Felt OK.

12 PM

Walking 45:00 [1] 2.5 mi (18:00 / mi) +70m 16:34 / mi

Family walk at Inveravon

1 PM

Conditioning 20:00 [3]

Kenny Wilson circuits - 21 x 35secs on/25secs off.

Friday Nov 13, 2020 #

7 AM

Road Running 51:13 [3] 6.56 mi (7:48 / mi) +160m 7:15 / mi

Steady run via Parkhead, Fisher S to the top of Fishers Brae, and back by Fisher S.

Thursday Nov 12, 2020 #

7 AM

Road Running 53:31 [3] 6.95 mi (7:42 / mi) +190m 7:06 / mi

Steady run via Fishers Brae, Kinneil loop, Tree line and Airngarth Hill. Felt slightly better today. A bit brighter and still mild.

Wednesday Nov 11, 2020 #

7 AM

Road Running 50:56 [3] 6.54 mi (7:47 / mi) +160m 7:14 / mi

Steady run by Parkhead, Fisher S to top of Fishers Brae, and back by Fisher S. Another murky mild morning with a strong southerly wind.

Tuesday Nov 10, 2020 #

7 AM

Road Running 6:37 [2] 0.7 mi (9:27 / mi) +20m 8:41 / mi

Warm up jog plus a few strides

Road Running 6:52 [2] 0.94 mi (7:18 / mi) +10m 7:04 / mi

Running with Hanna for her 1500m virtual challenge. Only about 300m in we saw dog walkers ahead with a dog off the lead so that was enough to panic Hanna unfortunately. They weren’t really a threat, so bit of a shame. At least she kept going though likely lost about half a minute. So difficult to find somewhere quiet and fast locally.

Road Running 8:21 [3] 1.22 mi (6:51 / mi) +20m 6:31 / mi

Further warm up for 3k plus a few strides.

Road Running race 10:44 [3] 1.87 mi (5:44 / mi) +10m 5:39 / mi

Another SA 3k virtual challenge. Was hoping to beat previous time and tried a different course configuration starting at top of hill, going up & down Avalon Gardens, Justinhaugh loop, then finish towards home. Ended up 6 seconds slower despite feeling ok and working hard. Difficult to asses how good/bad or otherwise, really missing a proper race on a measured course. Finally had enough of the old racing flats and ordered a pair of NB1400s afterwards. Not quite ready for carbon shoes yet though a racer with any cushioning will be a start. Conditions ok - murky, cool with an east breeze.

Road Running 10:27 [2] 1.39 mi (7:31 / mi) +20m 7:12 / mi

Warm down

Monday Nov 9, 2020 #

7 AM

Road Running 55:30 [3] 7.12 mi (7:48 / mi) +190m 7:12 / mi

Steady run via Parkhead, flooded road, Fishers Brae and Airngarth. Murky morning.

Sunday Nov 8, 2020 #

7 AM

Road Running 9:18 [2] 0.97 mi (9:35 / mi) +20m 9:01 / mi

Warm up jog plus strides

Road Running 2:38 [3] 0.47 mi (5:36 / mi)

6 x 140m with Hanna. Nice short session after a fairly hefty week.

Road Running 1:02:39 [3] 8.02 mi (7:49 / mi) +210m 7:13 / mi

Steady run by Parkhead, over to Bo’ness, Kinneil loop, then Airngarth.

Saturday Nov 7, 2020 #

8 AM

Walking 2:50:00 [1] 8.6 mi (19:46 / mi) +520m 16:38 / mi

Family walk

2 PM

Road Running 38:43 [3] 5.11 mi (7:35 / mi) +120m 7:04 / mi

Steady run via Parkhead to the top of Fisher S and back.

Friday Nov 6, 2020 #

7 AM

Walking 3:54:00 [2] 10.01 mi (23:23 / mi) +960m 18:01 / mi

At last, not just a nice, but a stunning day, for a family Munro walk. Started from Glen Feshie and headed up the Allt Ruadh path to Sgor Gaoith. There was mist lower down but we soon broke out into clear blue skies and very sharp views. You could see the detail of the hills from Ben Nevis to the north west Highlands, with the glens all mist filled. The path itself was a mixed bag, some very good sections and some very boggy, but a good route overall which I'm not sure existed first time I headed up Sgor G 32 years ago (ouch!). The walk along the top ridge was stunning. We decided to bag the ex-Munros as well to make a round trip, so via Sgorran Dubh Mor and Geal Charn. The ridge to Geal Charn didn't really have any path so not particularly fast going, not that it mattered. From Geal Charn we just headed down into the valley which was OK at first, but by the bottom few hundred metres was man eating terrain. Good to pop out on the path by the first stream crossing. Top day out and sad to head home.

Thursday Nov 5, 2020 #

8 AM

Walking 2:28:00 [1] 7.95 mi (18:37 / mi) +300m 16:40 / mi

Family walk from Uath Lochan round the nature trails/lochs/escarpment to start, then on main forest roads to Creag Dhubh. Followed a mountain bike trail off the top which was pretty decent for walking, as are most of the bike trails around here, then back on forest roads to the car. Really nice area, most enjoyable.

1 PM

Trail Running 1:05:17 [3] 7.54 mi (8:40 / mi) +320m 7:39 / mi

Run from the house up the main Docharn Hill climb, then headed on the northern forest trails towards Deishar. Was pretty much 3 miles by the time I got to the Deishar loop, so just went up and down the first climb instead of the whole loop as legs a bit knackered. Returned over Docharn Hill and back through Carr Plantation. Will miss nice running like this!

Wednesday Nov 4, 2020 #

8 AM

Walking 1:33:00 [1] 4.0 mi (23:15 / mi) +460m 17:08 / mi

Went to Cairn Gorm for a family stroll up Coire Cas to the top station and back. Wasn't really a day for the summit with temps below freezing, breezy & clagged (lost compass yesterday). Snow was lying on the track from the zig zags and there were some fun drifts on the traverse, up to waist deep. Good excuse for a muck about with Hanna.

10 AM

Hill Running 1:08:41 [4] 6.12 mi (11:13 / mi) +560m 8:44 / mi

I knew roughly where I'd lost my compass yesterday on the Meall a'Bhuachaille ridge, so with the snow gone, thought it was worth a run back up to see if I could find it. Set off from Glen More up the track to the col, then over Creagan Gorm to the unnamed 711m summit. Luckily compass was sitting just off the summit so easy to find. Came back via the old race descent off Creagan Gorm to the shoulder, then the man eating Heather to the track. Enjoyable run.

Tuesday Nov 3, 2020 #

8 AM

Walking 4:00:00 [1] 10.22 mi (23:29 / mi) +770m 19:02 / mi

Family Hill Walk from Glen More clockwise round the Meall a'Bhuachille ridge via Badaguish, Craiggowrie to Meall a'B, down to Ryvoan Bothy and back. Was surprised to see snow lying down to 500m or so and there was a decent amount all the way along the ridge. Was pretty rough going once out the woods, so quite tough work with the rucksack on. Annoyingly lost the compass on the second hill, so trying to get the right line in the mist was interesting in a few places. Saw only one person before the last col, then it was really busy from Meall a'B back which was a pain. Good day out though and great views to the snowy Cairngorms once we dropped below the mist.

3 PM

Trail Running 35:40 [3] 4.25 mi (8:24 / mi) +60m 8:02 / mi

Explored a bit in Elan Woods then headed by the railway to the road crossing, and back the usual route through Carr Plantation. Run OK but knackered afterwards.

Monday Nov 2, 2020 #

8 AM

Walking 2:02:00 [1] 6.47 mi (18:51 / mi) +580m 14:45 / mi

Family Hill Walk from Lynwilg up Geal Charn Mor via the main track. Had been swithering over going nigher but it was a good call as the Cairngorms were in cloud, and there was also a pretty chilly wind at the top. Track up was incredibly smooth for a hill track so very straightforward. Last time I was up GCM was around 25 years ago and the temperature was around -20C!

1 PM

Trail Running 53:13 [3] 5.96 mi (8:56 / mi) +190m 8:07 / mi

Another run up Docharn Hill, taking a different route up. Loads of trails to vary the route. Took it a bit steadier.

3 PM

Walking 50:00 [1] 2.5 mi (20:00 / mi) +40m 19:03 / mi

Quick turn around after run then out for a family walk around Loch Vaa from the cemetery car park. Very nice.

Sunday Nov 1, 2020 #

8 AM

Walking 2:20:00 [1] 7.72 mi (18:08 / mi) +260m 16:25 / mi

Family walk from the house across the golf course and into Tolquhonie Woods. Luckily had printed off the O map as lots of good trails to follow. Very enjoyable, and saw nobody. Breezy but bright.

1 PM

Trail Running 42:01 [4] 5.01 mi (8:23 / mi) +180m 7:33 / mi

Run into the woods and up a mountain bike trail climb to Docharn Hill (ran climb quite hard). Lots of single track trails to explore. Back on the main trails with one short diversion onto some smaller trails. Some hefty rain showers and very blustery. Saw no one again.

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