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Training Log Archive: runnermdj

In the 30 days ending Sep 30, 2021:

activity	#	time	miles		km		+m
Road Running	26	25:01:55	192.26	(7:49)	309.4	(4:51)	4700
Walking	4	8:42:00	27.05	(19:18)	43.53	(11:59)	2760
Hill Running	1	1:27:56	7.76	(11:20)	12.49	(7:02)	500
Conditioning	4	1:20:00
Trail Running	1	23:30	3.65	(6:26)	5.87	(4:00)	160
Total	35	36:55:21	230.72		371.3		8120

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Thursday Sep 30, 2021 #

7 AM

Road Running 38:56 [3] 4.88 mi (7:59 / mi) +110m 7:27 / mi
ahr:132

Run via Parkhead and most of Fishers Brae. Wet conditions and tired legs.

Got flu jab mid morning

Wednesday Sep 29, 2021 #

7 AM

Road Running 22:14 [3] 2.73 mi (8:09 / mi) +40m 7:47 / mi

Session in Clerk Avenue with Hanna - 300m, 6 x 100m, 2 x 50m.

5 PM

Hill Running 1:27:56 [3] 7.76 mi (11:20 / mi) +500m 9:26 / mi
ahr:136

Run with Angela from the track/Road junction near Blackford/A9 up Kinpauch Hill, Craigentaggert Hill, down to the dam on Upper Glendevon Reservoir, then a very cool explore within the Reservoir itself since the water level was very low. Shepherds cottage was out the water which mustn't happen often. Ran back via the glen and Kinpauch Hill again. Good loop though rough/overgrown on descent off Craigentaggert, and the initial section back up the valley. The mud flats and rocks in the Reservoir were a good workout too. Cracking run on a sunny evening though fairly chilly wind too.

Tuesday Sep 28, 2021 #

7 AM

Road Running 55:48 [3] 7.05 mi (7:55 / mi) +210m 7:15 / mi
ahr:131

Up Airngarth via Fisher S, then back via Bo'ness and Fisher S. Overcast but fine.

Monday Sep 27, 2021 #

7 AM

Road Running 26:24 [1] 2.96 mi (8:55 / mi) +50m 8:28 / mi
ahr:116

Morning Run with Hanna to Parkhead and back. Very wet dull morning. Head torches soon!

Road Running 30:09 [2] 3.78 mi (7:59 / mi) +80m 7:29 / mi
ahr:129

Wasn't feeling that sprightly so headed out to Parkhead again and back via lower farm road plus extra in Lovells Glen. Rain even heavier. Can confirm my new luminous yellow Ron Hill windproof isn't waterproof in the slightest!

Sunday Sep 26, 2021 #

7 AM

Walking 2:11:00 [1] 6.75 mi (19:24 / mi) +760m 14:23 / mi

Walk with Hanna from Woodlands along to Tilli, up The Law, Ben Cleuch and Ben Ever, then back via the Land rover track. Warm low down, but overcast, and mist around 500m. As usual it was chilly and windy on Ben Cleuch. Another good walk. Hanna going well though reckoned The Law is tougher than Wood Hill!

Saturday Sep 25, 2021 #

7 AM

Road Running 15:34 [3] 1.81 mi (8:36 / mi) +30m 8:11 / mi

Combined warm up/down plus strides stats.

Road Running 3:11 [3] 0.5 mi (6:22 / mi) +10m 6:00 / mi

800m TT with Hanna on the top road. Ran the generally uphill direction which had a moderate tailwind.

Road Running 1:02:59 [3] 8.2 mi (7:41 / mi) +220m 7:05 / mi
ahr:136

Airngarth and back via the longer farm road routes. HR a bit higher though not been feeling that great this week. Job done though.

10 AM

Conditioning 20:00 [3]

KW circuits - Upper body/core session - 4 x 7 (30s/15s)

Friday Sep 24, 2021 #

7 AM

Road Running 21:14 [1] 2.35 mi (9:02 / mi) +40m 8:35 / mi

Looping round local streets with Hanna

Road Running 34:20 [3] 4.45 mi (7:43 / mi) +90m 7:16 / mi
ahr:130

Along Avalon Gardens, out to lower farm roads and back via lower Fisher's Brae.

Thursday Sep 23, 2021 #

7 AM

Road Running 56:44 [3] 7.23 mi (7:51 / mi) +220m 7:10 / mi

Up Fisher's Brae, round Airngarth/Grange loop and back via Fishers Brae descent. Only one year left of the 40s!

Wednesday Sep 22, 2021 #

7 AM

Road Running 17:54 [1] 2.07 mi (8:39 / mi) +30m 8:17 / mi

Combined warm up/down stats plus strides.

Road Running 4:17 [3] 0.73 mi (5:52 / mi) +10m 5:38 / mi

Session with Hanna on Clerk Avenue - 2 x 300m, 2 x 200m, 2 x 100m

Road Running 39:17 [3] 5.0 mi (7:51 / mi) +140m 7:14 / mi

Up Fisher's Brae, round Bo'ness loop and back via Fishers Brae descent.

Tuesday Sep 21, 2021 #

7 AM

Road Running 19:17 [3] 2.41 mi (8:00 / mi) +100m 7:05 / mi

Warm up via Fishers Brae to the top road plus strides.

Road Running 18:17 [5] 3.02 mi (6:03 / mi) +30m 5:52 / mi

Session on the top road - 6 x 3min (75s). Not really firing on many cylinders so just kept the effort sensible and got on with it. Bit of a headwind on the downhill direction.

Road Running 13:46 [3] 1.93 mi (7:08 / mi) +20m 6:55 / mi

Warm down via Fisher's Brae descent

Monday Sep 20, 2021 #

7 AM

Road Running 26:22 [1] 2.97 mi (8:53 / mi) +50m 8:26 / mi

Parkhead out and back with Hanna. Much cooler and a bit of sun initially.

Road Running 40:34 [3] 5.16 mi (7:52 / mi) +150m 7:13 / mi
ahr:131

Airngarth out and back via Fisher's Brae. Misty again.

Sunday Sep 19, 2021 #

7 AM

Walking 2:14:00 [1] 6.54 mi (20:29 / mi) +750m 15:06 / mi

Pretty much same route as last week with Hanna from Woodlands up Wood Hill, Ben Ever, Ben Cleuch, Ben Ever and down the Landover track. Misty from about halfway up Wood Hill and even lower on the way down. Breezy, cool and showery on Ben Cleuch but ok otherwise. Very heavy rain shower straight after we finished.

Saturday Sep 18, 2021 #

7 AM

Road Running 25:06 [2] 2.99 mi (8:24 / mi) +110m 7:32 / mi
ahr:124

Ran Grange loop anti-clockwise with Hanna. Focussed running a couple of the segments a bit faster - the initial downhill and the main climb. She also finished fast as it was obvious a loop pb was on which she did by about 40 secs so great running.

Road Running 57:37 [4] 7.8 mi (7:23 / mi) +240m 6:45 / mi
ahr:138

Run up Fisher's Brae, round Airngarth/Grange loop and back via Fisher S. Did the Grange climb segment hard and missed the crown by 6 seconds, but pleased with the effort. Would need a following wind to have a chance but it's easily breakable by several other locals! Cool and overcast with a light west wind.

10 AM

Conditioning 20:00 [3]

KW circuits - 4 x 8 x 25s/15s

Friday Sep 17, 2021 #

7 AM

Road Running 19:34 [1] 2.24 mi (8:44 / mi) +40m 8:17 / mi

Top road run with Hanna.

Road Running 39:35 [2] 5.02 mi (7:53 / mi) +140m 7:15 / mi
ahr:126

Run up Fisher's Brae, round Bo'ness loop then back down Fisher's Brae.

Thursday Sep 16, 2021 #

7 AM

Road Running 57:06 [3] 7.24 mi (7:53 / mi) +220m 7:12 / mi
ahr:129

Fisher's Brae, Airngarth/Grange loop, Fisher's Brae descent on a cracking sunny cool morning. Enjoy the light while it lasts.

Wednesday Sep 15, 2021 #

7 AM

Road Running 21:43 [3] 2.64 mi (8:14 / mi) +40m 7:51 / mi

Warm up to Clerk Avenue then session with Hanna - 6 x 100m, 3 x 50m. Think it'll be Clerk Avenue for sessions with Hanna as going to be too dark on top road by next week.

Road Running 32:40 [3] 4.25 mi (7:41 / mi) +120m 7:04 / mi
ahr:131

Steady run by Clerk Avenue, Fisher S and Fishers Brae descent. A bit misty but a nice temperature.

Tuesday Sep 14, 2021 #

7 AM

Road Running 16:31 [3] 2.1 mi (7:52 / mi) +80m 7:02 / mi

Warm up plus strides

Trail Running intervals 23:30 [5] 3.65 mi (6:26 / mi) +160m 5:40 / mi
ahr:145

Session on upper Fisher's Brae - 4 x hill reps (up & down) from road corner to first post past the house. Great hill for reps with a gradual climb start, flat transition in the middle and steeper climb to the turn. Good trying to lift the pace and push on on the way back. Rep times - 6.00, 5.51, 5.54, 5.44. Started every 7.30. Ran last rep maybe a bit hard but good session. Started raining towards the end.

Road Running 10:46 [2] 1.45 mi (7:25 / mi) +20m 7:07 / mi

Warm down home.

Monday Sep 13, 2021 #

7 AM

Road Running 26:54 [2] 2.97 mi (9:03 / mi) +50m 8:36 / mi
ahr:114

Parkhead run with Hanna. Took it fairly easy. Chilly but nice morning.

Road Running 39:56 [3] 5.17 mi (7:43 / mi) +150m 7:05 / mi
ahr:129

Out and back to Airngarth via Fisher's Brae. Felt quite good.

Sunday Sep 12, 2021 #

7 AM

Walking 2:08:00 [1] 6.49 mi (19:43 / mi) +750m 14:31 / mi
ahr:102

Ochils hillwalk with Hanna up Wood Hill, Ben Ever, Ben Cleuch, Ben Ever and down via the Landover track. Really good walk and Wood Hill as good workout as ever. Hanna going really well. Nice overcast weather. Very chilly on Ben Cleuch. Fairly quiet.

Saturday Sep 11, 2021 #

7 AM

Road Running 25:48 [2] 2.98 mi (8:39 / mi) +110m 7:46 / mi

Grange loop anti-clockwise with Hanna. Hanna set off pretty positive having had 2 days off post vaccine, though she found the hill tough (it is!). She managed a course pb, so all good. Nice overcast conditions.

Road Running 58:46 [3] 7.85 mi (7:29 / mi) +190m 6:58 / mi
ahr:133

Out and back to Airngarth via Avalon Gardens and Fisher S.

10 AM

Conditioning 20:00 [3]

4 sets of 5 exercises (35s/25s). Made up a circuit since watching German Summer Biathlon Champs on youtube.

Friday Sep 10, 2021 #

7 AM

Road Running 56:56 [3] 7.24 mi (7:52 / mi) +220m 7:11 / mi
ahr:129

Up Fisher's Brae, round Grange/Airngarth loop, and back via Fishers Brae descent. Make the most of the nicer running in the light.

Thursday Sep 9, 2021 #

7 AM

Road Running 57:43 [3] 7.25 mi (7:58 / mi) +220m 7:16 / mi
ahr:130

Run up Fisher's Brae, round Airngarth/Grange loop, and back via Fishers Brae descent. Just finished before the torrential downpour started.

Wednesday Sep 8, 2021 #

7 AM

Road Running 17:45 [3] 2.31 mi (7:41 / mi) +20m 7:29 / mi

Session on the top road with Hanna - 400, 300, 200, 100m. Misty

Road Running 38:26 [2] 4.9 mi (7:51 / mi) +140m 7:12 / mi
ahr:130

Steady up Fisher's Brae to Kinneil Woods and back.

Tuesday Sep 7, 2021 #

7 AM

Road Running 17:56 [3] 2.2 mi (8:09 / mi) +90m 7:14 / mi

Warm up, up Fisher's Brae plus strides.

Road Running 21:00 [3] 3.4 mi (6:11 / mi) +30m 6:01 / mi
ahr:152

Mona Fartlek along the top road to Upper Kinneil with a downhill finish on Fisher S - 2 x 90s, 5 x 60s, 3 x 30s, 4 x 15s, so not quite the Mona Fartlek! Realised after 3rd 30s that had done 19mins instead of 17mins so went straight into the 15s. Good session. Floats on the gradual uphill back from Upper Kinneil fairly ramped up the toughness. Nice overcast conditions.

Road Running 11:09 [3] 1.46 mi (7:38 / mi) +20m 7:19 / mi

Warm down home

Monday Sep 6, 2021 #

7 AM

Road Running 26:15 [2] 2.96 mi (8:52 / mi) +50m 8:26 / mi
ahr:117

Parkhead run with Hanna. Overcast and a bit muggy. Will be dark for the morning runs soon enough!

Road Running 30:58 [2] 4.14 mi (7:29 / mi) +40m 7:16 / mi
ahr:130

Felt a little bit of a tweak above the ankle towards end of run with Hanna, so played safe and looped around on the flat via industrial estate and Avalon Gardens etc. Felt ok.

Sunday Sep 5, 2021 #

7 AM

Walking 2:09:00 [1] 7.27 mi (17:45 / mi) +500m 14:37 / mi
ahr:89

Hill walk with Hanna from Sherrifmuir up the forestry track through the col until the Colsnaur path, turned up Colsnaur, then back the high way to the col and down. Nice loop on a bright, mild morning. Very quiet. Track quite rubbley in place on the way out but generally good.

Saturday Sep 4, 2021 #

7 AM

Road Running 8:38 [2] 1.03 mi (8:23 / mi) +10m 8:08 / mi

Warm up plus strides

Road Running 6:24 [3] 1.0 mi (6:24 / mi)
ahr:128

1 mile time trial with Hanna on the top road. Started near the main road and finished by the tree where we normally turn on morning runs. So slight downhill to start, then around 250m slight uphill, then second half generally downhill, with a net downhill of 40m. Good course for striding out. She got a stitch in second half though don't think it slowed her much. Nice conditions.

Road Running 9:38 [2] 1.07 mi (9:00 / mi) +40m 8:04 / mi
ahr:122

Uphill warm down!

Road Running 56:04 [3] 7.41 mi (7:34 / mi) +200m 6:59 / mi
ahr:133

Headed out Avalon Gardens, up Fisher S to Airngarth, then back via Bo'ness and Fisher's Brae descent. Did an effort on the Crawfield Road segment (E to W) and got the male crown though overall fastest is a woman on a bike.

10 AM

Conditioning 20:00 [3]

KW circuits (21 x 40s/20s)

Friday Sep 3, 2021 #

7 AM

Road Running 19:12 [1] 2.24 mi (8:34 / mi) +40m 8:07 / mi

Bo'ness/top road loop with Hanna.

Road Running 34:55 [3] 4.67 mi (7:29 / mi) +120m 6:55 / mi
ahr:132

Steady run via Avalon Gardens, Fisher S and down Fisher's Brae.

Thursday Sep 2, 2021 #

7 AM

Road Running 15:07 [3] 1.77 mi (8:32 / mi) +90m 7:22 / mi

Warm up, up Fisher's Brae plus strides.

Road Running intervals 25:10 [5] 4.22 mi (5:58 / mi) +30m 5:50 / mi
ahr:144

Session on the top road - 1, 2, 3, 4, 5, 4, 3, 2, 1min (60/75s recs). Good solid session. Cool with an East breeze.

Road Running 10:36 [3] 1.53 mi (6:56 / mi) +20m 6:40 / mi

Warm down, down Fisher's Brae.

Wednesday Sep 1, 2021 #

7 AM

Road Running 18:49 [3] 2.42 mi (7:46 / mi) +30m 7:29 / mi

Session on the top road with Hanna - 6 x 110m, 3 x 50m. Going well. Misty but good conditions.

Road Running 39:55 [3] 5.1 mi (7:50 / mi) +150m 7:10 / mi
ahr:131

From the house up Fisher S, over to Kinneil Woods for a small loop, and back via Fisher's Brae descent. Misty on the Linlithgow side& sunny on the Bo'ness side.

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