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Training Log Archive: runnermdj

In the 31 days ending Jul 31, 2015:

activity	#	time	miles		km		+m
Hill Running	9	11:25:26	58.35	(11:45)	93.9	(7:18)	6420
Trail Running	8	6:58:39	52.34	(8:00)	84.23	(4:58)	1550
Road Running	11	6:57:33	54.66	(7:38)	87.97	(4:45)	690
Bike	15	5:00:00	60.0	(5:00)	96.56	(3:06)
Conditioning	2	20:00
Total	40	30:41:38	225.35		362.66		8660

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Friday Jul 31, 2015 #

Bike 20:00 [1] 4.0 mi (5:00 / mi)

12 PM

Trail Running 24:40 [3] 3.54 mi (6:58 / mi) +20m 6:51 / mi

Run round big Warriston loop to St Marks Park + 12 x stride the edges, jog the bylines.

Conditioning 10:00 [3]

2 sets of Oregon circuits (20sec on/off)

Road Running 15:29 [2] 2.07 mi (7:29 / mi) +10m 7:22 / mi

Run back via WoL to Stockbridge and back.

Thursday Jul 30, 2015 #

Bike 20:00 [1] 4.0 mi (5:00 / mi)

12 PM

Trail Running 53:09 [2] 6.69 mi (7:57 / mi) +180m 7:20 / mi
ahr:127

Along WoL, Dean Path, Ravelston to Corstorphine Hill and back. Still chilly for July!

Wednesday Jul 29, 2015 #

Bike 20:00 [1] 4.0 mi (5:00 / mi)

12 PM

Road Running 14:13 [2] 1.83 mi (7:46 / mi) +50m 7:10 / mi
ahr:127

Run across to Holyrood Park from work with Dessie & Stewart.

Hill Running 32:12 [4] 3.21 mi (10:02 / mi) +410m 7:11 / mi
ahr:155 max:166

Run from the boulder up the crags, Nether Hill, down to the loch corner, along the road to the road corner then up Crow Hill, Nether Hill and back to the boulder via the tourist path descent. Tough outing as usual and easily dropped by the fast guys on the first climb. Worked quite hard though not that fit. Quite sunny & lots of tourists!

Road Running 15:07 [2] 1.86 mi (8:08 / mi) +30m 7:44 / mi
ahr:128

Run back to work

Tuesday Jul 28, 2015 #

Bike 20:00 [1] 4.0 mi (5:00 / mi)

Note
(rest day)

Monday Jul 27, 2015 #

Bike 20:00 [1] 4.0 mi (5:00 / mi)

12 PM

Road Running 51:03 [4] 7.35 mi (6:57 / mi) +60m 6:46 / mi

Solo run and legs felt good so picked the pace up along the WoL and round the cyclepath from work. Tempo effort by the time I reached psycho path, fastest mile 5.44. Eased off after stone circle. Pretty damp with light rain and freezing for July. NE wind.

Sunday Jul 26, 2015 #

9 AM

Road Running 13:21 [1] 1.24 mi (10:46 / mi)

Helix Parkrun #19 with Hanna & Tracey.

11 AM

Trail Running 1:14:27 [2] 9.06 mi (8:13 / mi) +290m 7:28 / mi
ahr:128 max:145

Ran from the house up to the canal, Beecraigs, Cockleroi and back. Kept pace fairly easy.

Saturday Jul 25, 2015 #

10 AM

Trail Running 1:24:42 [3] 10.42 mi (8:08 / mi) +370m 7:19 / mi
ahr:130 max:153

Ran from home up to Beecraigs, down to loch car park, up to and along the new path on the south side, over to Cockleroi and back via Hillhouse and Avalon Gardens. Really enjoyable run on a nice sunny morning. Felt ok.

Friday Jul 24, 2015 #

Bike 20:00 [1] 4.0 mi (5:00 / mi)

12 PM

Trail Running 26:17 [3] 3.54 mi (7:25 / mi) +20m 7:18 / mi

Ran round big Warriston loop to St Marks Park plus 12 stride the straights, jog the byline.

Conditioning 10:00 [3]

Two set of oregon circuits (20sec on/off)

Road Running 8:15 [2] 1.04 mi (7:56 / mi) +10m 7:42 / mi

Ran back to work short route via WoL.

Thursday Jul 23, 2015 #

Bike 20:00 [1] 4.0 mi (5:00 / mi)

12 PM

Road Running 1:03:25 [2] 8.14 mi (7:47 / mi) +220m 7:11 / mi
ahr:128 max:147

Headed up to St Andrews Square to meet up with Fionna then over to AS. Headed up the bog then down to Parkside to go through the tunnel and along the innocent railway to Duddingston. Climbed back up to the Queens Drive from Parsons Green then back to work via London Road. Nice to try a different route.

Wednesday Jul 22, 2015 #

Bike 20:00 [1] 4.0 mi (5:00 / mi)

12 PM

Road Running 1:02:26 [2] 8.18 mi (7:38 / mi) +170m 7:10 / mi
ahr:127 max:144

Ran across to AS, did a lap of Queens Drive clockwise with Fionna and ran back via Royal Park Terrace, London Road, QS & Dundas Street. Cool for July!

Tuesday Jul 21, 2015 #

Bike 20:00 [1] 4.0 mi (5:00 / mi)

12 PM

Road Running 50:21 [2] 6.63 mi (7:36 / mi) +80m 7:19 / mi
ahr:126 max:144

Ran up to the canal and out & back a bit whilst the others did a session. Just kept it steady. Felt ok.

Monday Jul 20, 2015 #

Bike 20:00 [1] 4.0 mi (5:00 / mi)

Note
(rest day)

One more day off to help recovery. Lungs still not great first thing in the morning.

Sunday Jul 19, 2015 #

9 AM

Road Running 12:01 [1] 1.25 mi (9:37 / mi)

Helix Parkrun #18 with Hanna. Hanna amazed me by blitzing her pb today. Full of running! Maybe it was the altitude training though she just claimed to be excited about getting an ice lolly at the finish...

10 AM

Trail Running 51:56 [3] 6.28 mi (8:16 / mi) +220m 7:27 / mi
ahr:133 max:152

Trail run to Beecraigs from the top of Linlithgow. Headed to Cockleroi then the summit of Guthries. Wanted to check out the new path along the south edge of Beecraigs. They've done a cracking job and you can now admire the views to the Pentlands instead of watching your feet. Headed down to the Loch car park then up and over Hillhouse to finish. Felt OK.

Saturday Jul 18, 2015 #

10 AM

Trail Running 37:35 [2] 4.65 mi (8:05 / mi) +50m 7:49 / mi
ahr:126 max:141

Run up the Avon to the canal, beyond sports centre and back. Took it easy. Blustery, wet and cool.

Friday Jul 17, 2015 #

Bike 20:00 [1] 4.0 mi (5:00 / mi)

Note
(rest day)

Thursday Jul 16, 2015 #

Bike 20:00 [1] 4.0 mi (5:00 / mi)

Note
(rest day)

Wednesday Jul 15, 2015 #

Note
(rest day)

Bike 20:00 [1] 4.0 mi (5:00 / mi)

Tuesday Jul 14, 2015 #

Note
(sick)

Cold back in the throat/lungs so time to rest.

Bike 20:00 [1] 4.0 mi (5:00 / mi)

Monday Jul 13, 2015 #

Bike 20:00 [1] 4.0 mi (5:00 / mi)

12 PM

Road Running 53:52 [2] 6.93 mi (7:46 / mi) +40m 7:38 / mi

Sociable run round the WoL/cyclepath catching up on all the holiday and racing chat with Marco, Fionna, Dessie & Stewart. Lovely and cool!

Sunday Jul 12, 2015 #

8 AM

Road Running 58:00 [3] 8.14 mi (7:08 / mi) +20m 7:04 / mi

Unscheduled stay in Salzburg after plane cancellation. Ran from Hotel Friesacher on the south outskirts of Salzburg into the town via the Hellbrunner Allee and back. Good flat route away from traffic.

Saturday Jul 11, 2015 #

9 AM

Hill Running 1:23:11 [3] 7.66 mi (10:52 / mi) +800m 8:12 / mi
ahr:139 max:151

Ran from the Hotel up the valley to the Spielberghaus, then left up the smaller tracks to the Bernkogel. Lovely running on a lovely morning though the step climb was a walk. Descended to the reservoir then down to the valley and back through Saalbach. Felt much better than yesterday.

Friday Jul 10, 2015 #

9 AM

Hill Running 2:24:30 [3] 10.86 mi (13:18 / mi) +1050m 10:14 / mi
ahr:136 max:152

Set off from the top of the Schattberg gondola round the panorama paths to the Medalscharte col. Followed the ridge over the Barensteigkopf to the Manlitzkogel. Thought the Manlitzkogel might have some scrambling but turned out an easy though sharp ridge. Swung north to the Schonhofer Wand then skirted round the south side of the Hohe Penhab to finish at the Zwolferkogel top station. Not the fastest of circuits but a good route. Wheezing a bit on the climbs, not on top form for sure so walked the climbs. Nice cool breeze and sunny. Great views.

Thursday Jul 9, 2015 #

10 AM

Hill Running 1:19:53 [4] 8.93 mi (8:57 / mi) +800m 7:00 / mi

Ran from the hotel up the valley to the Spielberghaus (21mins) then up to the Kleberkopf (52mins). Great climb and lovely summit & views. Lapping up the cool headwind! Reversed the route back to the hotel, felt good to return at a decent pace. Really enjoyable run, best so far.

Wednesday Jul 8, 2015 #

9 AM

Trail Running 1:05:53 [3] 8.16 mi (8:04 / mi) +400m 7:00 / mi
ahr:141 max:155

Ran from the Hotel up the main path to the Spielberghaus. Plan was to climb the Bernkogel but the rain started and a there were a few rumbles of thunder. Checked map and decided to run down to Burgeralm and back but about turned after big thunder/lightening. Ran back down to Saalbach in heavy rain which eased off so ran to Hinterglemm and back to make the run long enough. Blissfully cool, felt so much better.

Tuesday Jul 7, 2015 #

10 AM

Hill Running 56:24 [3] 4.97 mi (11:21 / mi) +450m 8:51 / mi
ahr:145 max:165

Run from Schattberg top gondola station in an effort to reduce the heat. Headed round the west top rundweg anti clockwise (nice route) then south to the Stemmerkogel. Ran back to west top then descended to south east to pick up the traverse to the col then last climb back up to the east top. Absolutely baking on last climb, failed to run up it again! 34C in Saalbach in afternoon. Thankfully last day of the heatwave! Nice run. Lungs improving but not clear yet. Heat just makes everything v hard work.

Monday Jul 6, 2015 #

12 PM

Hill Running 1:14:07 [2] 4.58 mi (16:11 / mi) +940m 9:53 / mi
ahr:123 max:135

Walked (jogged flattish bits - virtually none) from Hinterglemm up the Zwolferkogel. Tough due to heat rather than pace. Lungs still not clear but much improved. Lovely views.

Sunday Jul 5, 2015 #

11 AM

Hill Running 28:38 [2] 2.12 mi (13:30 / mi) +270m 9:41 / mi

Feeling a bit better so did a run the downs, walk the ups from Schattberg east to middle to west then back to east summit again. Legs felt really fresh. Lovely day though roasting if you're out the breeze.

Saturday Jul 4, 2015 #

Note
(rest day)

Not sure sledging at 3000m counts as altitude training! Feeling a bit better at least.

Friday Jul 3, 2015 #

Note
(sick) (rest day)

Just when I thought cold was getting better, got worse overnight, cough keeping me awake. Easy day. :-(

Thursday Jul 2, 2015 #

9 AM

Hill Running 1:38:55 [4] 7.89 mi (12:32 / mi) +880m 9:19 / mi
ahr:144 max:158

Got the gondola up the Schattberg to escape the heat of the valley for a run. Traversed the west peak then followed the ridge south over the Stemmerkogel and Saalbachkogel to the Hochkogel (57mins). Interesting running, rocky in places. Descended very steeply east off the Hochkogel then picked up the panorama paths back to the Schattberg west peak then finished back at Schattberg east peak. Good run and not too hot apart from the last two climbs, mainly a cooling breeze. Ran fairly hard but tough going at 2000m+.

Wednesday Jul 1, 2015 #

9 AM

Hill Running 1:27:36 [3] 8.13 mi (10:46 / mi) +820m 8:12 / mi
ahr:138 max:149

Straight up route 13 towards the reservoir but cut left to the Reiteralm. Climbed up to the Reiterkogel from there (59mins). The proper heat has arrived, got baked on the climb. Kept HR lower so had to walk a fair bit. Blitzed the descent down past the reservoir and zig zags to the valley in 20 mins. Slog back to the Hotel in the heat.

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