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Training Log Archive: runnermdj

In the 30 days ending Apr 30, 2021:

activity	#	time	miles		km		+m
Road Running	21	18:15:11	142.96	(7:40)	230.07	(4:46)	3500
Walking	6	16:43:00	52.3	(19:11)	84.17	(11:55)	3100
Trail Running	7	6:06:54	45.68	(8:02)	73.51	(4:59)	1360
Conditioning	3	1:00:00
Total	36	42:05:05	240.94		387.76		7960

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Friday Apr 30, 2021 #

7 AM

Trail Running 56:12 [3] 6.86 mi (8:12 / mi) +230m 7:25 / mi
ahr:129

Run up a Fishers Brae, down tree line, loop round golf course trails, over Airngarth and back by Fisher's Brae descent. Nice and steady. Liking the maximising of off-road.

Thursday Apr 29, 2021 #

7 AM

Road Running 14:05 [3] 1.87 mi (7:32 / mi) +50m 6:57 / mi
ahr:129

Warm up to the middle road on Fishers Brae plus strides.

Road Running 33:08 [5] 5.01 mi (6:37 / mi) +200m 5:53 / mi
ahr:146

Session from the bottom of the upper Fishers Brae climb - 3 x loop (up FB, down Fisher S) with 2min recoveries. Times - 11.03, 11.05, 11.00. Thought a loop would be better to run than usual straight line time efforts on the top road and it was much better. Quite tough starts up the hill but the long descent gave time to regroup and stride on. Will definitely do again. Nice cool sunny conditions.

Road Running 7:33 [3] 1.02 mi (7:24 / mi) +20m 6:59 / mi
ahr:133

Warm down home.

Wednesday Apr 28, 2021 #

7 AM

Road Running 9:36 [2] 1.05 mi (9:09 / mi) +10m 8:53 / mi

Warm up with Hanna plus strides on the top road.

Road Running 4:20 [3] 0.68 mi (6:22 / mi)

Session on the top road with Hanna - 2 x 300m plus 8 x 60m. Could tell on the 300s her legs were a bit tired from yesterday's hike so sprints were a better option.

Road Running 4:48 [2] 0.53 mi (9:03 / mi) +10m 8:33 / mi

Run back to the car

Road Running 42:30 [3] 5.33 mi (7:58 / mi) +100m 7:32 / mi
ahr:126

Run home from the Grange via Kinneil Woods, Tree line path and Fisher's Brae descent. Nice and relaxed.

Tuesday Apr 27, 2021 #

7 AM

Walking 2:48:00 [3] 9.3 mi (18:04 / mi) +560m 15:13 / mi

Hanna's 12th birthday hill walk round the Glensherup loop via Innerdownie, Whitewisp, Tarmangie and the Ben Shee col. Took a route off to the right from the col which we hadn't done before which provided a good grassy path to the Reservoir. Forecast wasn't great but it wasn't too bad, just misty up top early on with a few showers on the way back. Home schooling resumed in the afternoon though good to get in a bit of Outdoor Ed.

2 PM

Trail Running 43:07 [2] 5.19 mi (8:18 / mi) +160m 7:35 / mi
ahr:126

Run over to Kinneil Woods and back. Legs a bit sluggish but just ran easy.

Monday Apr 26, 2021 #

7 AM

Road Running 49:13 [2] 6.06 mi (8:07 / mi) +130m 7:37 / mi
ahr:125

Steady run on the lower farm roads doing a few out and backs. Pleased HR actually at easy run level for once as stuck to an easy effort. Really should do more 'easy' but hard when the roads are generally hilly.

Sunday Apr 25, 2021 #

7 AM

Walking 3:25:00 [1] 11.7 mi (17:31 / mi) +650m 14:57 / mi

Family walk from Lower Glendevon up the valley to Backhill, then up Andrew Gannel, Ben Cleuch, Ben Buck, and back by the wind farm and valley. Did a couple of running diversions to snow patches on Skythorn and Ben Buck. Great sunny morning. Loving the hill walks.

Saturday Apr 24, 2021 #

7 AM

Road Running 9:23 [2] 1.05 mi (8:56 / mi) +10m 8:41 / mi

Warm up with Hanna plus strides

Road Running 4:08 [3] 0.62 mi (6:40 / mi)
ahr:139

1km time trial with Hanna on the Bo'ness - Grangemouth pavement. Started at roundabout and ran to ski centre bridge. Hanna got 4.04 split on her watch. Slight following wind but not that significant. Good run by Hanna.

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

Easy warm down

Road Running 1:01:15 [3] 7.8 mi (7:51 / mi) +250m 7:08 / mi
ahr:137

Ran home via Upper Kinneil, golf course trail loop, Airngarth and the Bo'ness main road descent.

2 PM

Conditioning 20:00 [3]

Kenny Wilson circuits - 21 x 40s/20s. All round exercises.

Friday Apr 23, 2021 #

7 AM

Trail Running 56:56 [3] 7.27 mi (7:50 / mi) +200m 7:13 / mi
ahr:136

Run up Fisher's Brae, along top road, west golf course trails, then a lap of Kinneil Woods and back by Fisher's Brae descent. Another nice sunny cool run.

Thursday Apr 22, 2021 #

7 AM

Trail Running 56:51 [3] 7.06 mi (8:03 / mi) +230m 7:19 / mi
ahr:134

Up Fisher's Brae, lap of golf course trails, over Airngarth and back by Fisher's Brae descent. sunny and cool. Tried a little explore up a hill but didn't really go anywhere. Enjoying different trails.

Wednesday Apr 21, 2021 #

7 AM

Road Running 13:55 [2] 1.57 mi (8:52 / mi) +10m 8:41 / mi

Warm up and down with Hanna plus strides

Road Running 6:32 [3] 0.97 mi (6:44 / mi) +10m 6:32 / mi

Session with Hanna on the top road - 4 x 400m starting ever 3m30s. All reps pretty much in 1.34

Trail Running 41:39 [3] 5.34 mi (7:48 / mi) +100m 7:22 / mi
ahr:134

Run from Grange down to Kinneil Woods, round pond, and back via Fisher's Brae descent.

Tuesday Apr 20, 2021 #

7 AM

Road Running 18:48 [3] 2.35 mi (8:00 / mi) +100m 7:04 / mi

Warm up, up Fisher's Brae, plus strides

Road Running 18:04 [5] 3.06 mi (5:54 / mi) +20m 5:47 / mi
ahr:146

Session on the top road - 2 x 5mins, 2 x 3mins, 2 x 1min (90s/60s). Solid session, worked quite hard. Good conditions.

Road Running 13:16 [3] 1.83 mi (7:15 / mi) +20m 7:01 / mi

Warm down via Fisher's Brae descent

Monday Apr 19, 2021 #

7 AM

Trail Running 56:09 [3] 7.0 mi (8:01 / mi) +220m 7:18 / mi
ahr:133

Run from the house up lower Fisher's Brae, Fisher S, tree line descent, along the grass by the road then cut into the field across the road to pick up the path up to the golf course edge. Followed the path by the edge of the course clockwise right over Airngarth coming out at the top of the Grange, then home via Fisher's Brae descent. Another new section of off-road was good as can try and make runs majority trail. Helps that normally muddy sections are as dry as a bone.

Sunday Apr 18, 2021 #

7 AM

Walking 2:35:00 [1] 8.1 mi (19:08 / mi) +530m 15:54 / mi

Family hillwalk from Glendevon up Andrew Gannel, Ben Cleuch, Ben Buck and down by the wind farm. Quite wet and cold up the climb. Sleet on the top and could see it had been snowing. Great walk.

Saturday Apr 17, 2021 #

Conditioning 20:00 [3]

Kenny Wilson circuits - 20 x 35s/25s arms and abs

7 AM

Road Running 10:15 [2] 1.13 mi (9:04 / mi)

Warm up plus strides

Road Running 9:03 [2] 1.24 mi (7:18 / mi)

2k time trial with Hanna on the pavement by the Grangemouth - Bo'ness Road. Started at the bridge by the ski road, ran east to the roundabout and back. Pretty solid effort by Hanna which was good. Chilly, sunny and not really any wind.

Road Running 5:57 [1] 0.66 mi (9:01 / mi)

Jog warm down

Road Running 54:52 [3] 7.27 mi (7:33 / mi) +240m 6:51 / mi
ahr:140

Ran home via Upper Kinneil, top road in Bo'ness, top of Airngarth then back via main road descent. Legs quite tired and calf a bit tight, but OK.

Friday Apr 16, 2021 #

7 AM

Trail Running 56:00 [3] 6.96 mi (8:03 / mi) +220m 7:20 / mi
ahr:135

Up Fisher Brae, over Airngarth, then followed the trail down the east side of the golf course then back up and along the north side. Headed along by the grass In Bo'ness, up the field climb then down Fishers Brae to finish. Quite a decent amount of (very dry) trail. Another sunny cold morning.

Thursday Apr 15, 2021 #

7 AM

Road Running 17:53 [3] 2.26 mi (7:55 / mi) +100m 6:57 / mi
ahr:134

Warm up up Fisher's Brae then strides

Road Running 20:07 [5] 3.37 mi (5:58 / mi) +30m 5:49 / mi
ahr:144

Session on the top road - 1,2,3,4,4,3,2,1min (60s, 90s). Cut out the middle 5mins as felt 20mins volume would be enough. Fairly solid effort. Nice cold sunny conditions with no wind.

Road Running 12:40 [3] 1.74 mi (7:17 / mi) +20m 7:02 / mi
ahr:134

Run home via Fishers Brae descent.

Wednesday Apr 14, 2021 #

7 AM

Road Running 20:28 [2] 2.34 mi (8:45 / mi) +50m 8:12 / mi

Steady out & back from Grange to Fisher's Brae followed by 5 hill reps on the golf course road with Hanna.

Road Running 39:58 [3] 5.28 mi (7:34 / mi) +100m 7:09 / mi
ahr:138

From the Grange to Kinneil Woods for a loop then back via Fishers Brae.

Tuesday Apr 13, 2021 #

7 AM

Road Running 56:24 [3] 7.17 mi (7:52 / mi) +250m 7:06 / mi
ahr:134

Headed up Fisher's Brae intending to do a session on the top road but felt rubbish so just continued over Airngarth, descended down the field, came back over Airngarth then home via Fisher S. OK by the finish. Maybe try again on Thursday.

Monday Apr 12, 2021 #

7 AM

Road Running 55:38 [3] 7.01 mi (7:56 / mi) +200m 7:17 / mi
ahr:133

Run over to Kinneil via Fisher S. Did a decent loop in the woods then came back via field climb and Fisher's Brae descent. Woods fairly quiet. Will head that way more often given its the buzzard season.

Sunday Apr 11, 2021 #

7 AM

Walking 3:00:00 [1] 8.6 mi (20:56 / mi) +530m 17:34 / mi

Family walk. Glorious cold sunny morning.

Saturday Apr 10, 2021 #

7 AM

Road Running 23:15 [3] 2.85 mi (8:09 / mi) +20m 7:59 / mi

Session at Oracle with Hanna after a family walk round the Grange loop. Warm up then strides, followed by 3 x 300m & 6 x 150m, then warm down.

8 AM

Road Running 53:05 [3] 7.02 mi (7:34 / mi) +190m 6:58 / mi
ahr:137

Run back from Oracle via Airngarth Hill and a loop of Kinneil Woods. Fairly tired by the end, but another nice sunny run.

2 PM

Conditioning 20:00 [3]

KW circuits 20 x 35s/25s arms and abs

Friday Apr 9, 2021 #

7 AM

Road Running 52:41 [3] 6.58 mi (8:00 / mi) +200m 7:19 / mi
ahr:129

Out and back to Airngarth via Fisher S and lower Fisher's Brae. Did out and back on tree line path on the way back. Cracking sunny cold morning.

Thursday Apr 8, 2021 #

7 AM

Road Running 18:12 [3] 2.27 mi (8:01 / mi) +100m 7:03 / mi
ahr:132

Warm up up Fisher's Brae plus strides.

Road Running 15:06 [5] 2.6 mi (5:48 / mi) +10m 5:44 / mi
ahr:145

Session on the top road - 2 x 3, 2, 1min then 3 x 1min (1min recs). Very tough 3min reps into the wind. Didn't want to overdo it post vaccine so cut the last set down.

Road Running 13:13 [3] 1.85 mi (7:09 / mi) +20m 6:55 / mi
ahr:136

Warm down down Fishers Brae.

Wednesday Apr 7, 2021 #

7 AM

Road Running 19:13 [2] 2.16 mi (8:54 / mi) +70m 8:05 / mi

Run with Hanna from the Grange to the top of Fishers Brae and back, then five hill reps on the golf course road. Tracey got swooped by the buzzard on the Grange.

Road Running 38:50 [3] 5.12 mi (7:35 / mi) +100m 7:09 / mi

Run from the Grange out to Upper Kinneil, down to the bottom of Kinneil Woods, up through the woods, then home via Fisher's Brae descent.

Tuesday Apr 6, 2021 #

7 AM

Road Running 50:25 [3] 6.46 mi (7:48 / mi) +140m 7:19 / mi

Steady via Avalon Gardens, Fisher S to Upper Kinneil then back via Fisher's Brae descent and Avalon Gardens. Another very chilly morning. Baltic.

Monday Apr 5, 2021 #

7 AM

Walking 2:00:00 [1] 6.0 mi (20:00 / mi) +300m 17:19 / mi

Family forest walk. Overnight min HR 43 and feeling fairly normal.

1 PM

Road Running 32:45 [3] 4.26 mi (7:41 / mi) +120m 7:04 / mi
ahr:133

Steady run by Avalon Gardens, Fisher S and down Fishers Brae. Felt a but below par but HR and pace were OK considering. Touch wood I've got off lightly post-vaccine. Baltic wind but sunny and dry.

Sunday Apr 4, 2021 #

Note

Good that day off coincided with a rest day after the vaccine. Did feel a but weird/chills before bed, but slept through. Min HR was 53 overnight so at least 25% higher than the highest its been since started wearing the watch. Hopefully will be a good indicator for recovery.

Saturday Apr 3, 2021 #

Note

Had AZ Covid vaccine in the morning.

7 AM

Road Running 54:11 [4] 7.26 mi (7:28 / mi) +230m 6:48 / mi
ahr:137

Up Fisher's Brae, down the Grange, up over Airngarth then back via Fishers Brae descent. Another really nice sunny morning. Pretty cold and frosty lower down. Ran a little bit harder than normal but not much.

Friday Apr 2, 2021 #

7 AM

Walking 2:55:00 [1] 8.6 mi (20:21 / mi) +530m 17:05 / mi

Family walk

3 PM

Road Running 47:57 [3] 6.28 mi (7:38 / mi) +140m 7:08 / mi
ahr:131

Out and back to Upper Kinneil via Avalon Gardens and Fisher S.

Thursday Apr 1, 2021 #

7 AM

Road Running 56:22 [3] 7.31 mi (7:43 / mi) +230m 7:01 / mi

Up Fisher's Brae, over Airngarth, up the Grange then back via Fishers Brae descent. Really nice sunny, chilly spring morning. Perfect.

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