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Training Log Archive: runnermdj

In the 31 days ending Oct 31, 2020:

activity # timemileskm+m
  Road Running27 23:56:51 194.97(7:22) 313.77(4:35) 4760
  Walking6 13:20:00 38.61 62.14 2260
  Conditioning4 1:20:00
  Total37 38:36:51 233.58 375.91 7020

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Saturday Oct 31, 2020 #

7 AM

Road Running 10:11 [2] 1.12 mi (9:06 / mi) +30m 8:24 / mi

Warm up to Clark Avenue plus strides

Road Running 2:54 [3] 0.45 mi (6:27 / mi) +40m 5:03 / mi

Hill sprints with Hanna - 3 sets of short, medium and long.

Road Running 53:12 [3] 6.74 mi (7:54 / mi) +180m 7:17 / mi

Steady run from Clark Avenue to Parkhead, Fisher S, Kinneil Woods short loop, tree line climb then home via Bo'ness Road. Very mild.
1 PM

Walking 1:35:00 [1] 4.85 mi (19:35 / mi) +150m 17:52 / mi

Family walk from house in Carrbridge through the woods in a clockwise loop round Docharn Hill. Very blustery. Really nice woodland, very vague memories of it from the six days in 1995.

Friday Oct 30, 2020 #

7 AM

Road Running 51:26 [3] 6.7 mi (7:41 / mi) +180m 7:05 / mi

Steady out & back up the Bo’ness road, top road and Fisher S. Nice breezy morning.

Thursday Oct 29, 2020 #

7 AM

Road Running 49:19 [3] 6.55 mi (7:32 / mi) +180m 6:56 / mi

Steady by Parkhead, Fishers Brae, Airngath Hill and back. Had Chris in my thoughts most of the run. So sad when heard they'd found him later.

Wednesday Oct 28, 2020 #

7 AM

Road Running 56:27 [3] 7.27 mi (7:46 / mi) +190m 7:11 / mi

Steady run by Kinneil Mills, Fisher S, Kinneil woods loop, tree line climb, and back by Fisher S descent. Had to negotiate substantial puddles in the usual places from yesterday’s rain. Nice morning.

Tuesday Oct 27, 2020 #

6 AM

Road Running 6:32 [2] 0.66 mi (9:54 / mi) +20m 9:03 / mi

Jog up to Clark Avenue then 3 strides

Road Running 14:33 [2] 1.87 mi (7:47 / mi) +20m 7:32 / mi

SA virtual 3k with Hanna round the same route as yesterday. A bit chillier but no wind. Fairly solid run though she had a few stitch issues. Given that she held the pace well and finished strong. It's not the best 3k course for sure. 5 seconds faster than her best 3k to date so a pb.

Road Running 44:27 [3] 5.83 mi (7:37 / mi) +150m 7:04 / mi

Headed from Clark Avenue to Parkhead, then to the top of Fishers Brae via Fisher S, and back by Fisher S. Was treated to a 30 minute light show, a stunning sunrise over the Pentlands with some cool clouds to capture the light. Was so good I stopped at the top of the hill to take it all in for a minute or so.

Monday Oct 26, 2020 #

6 AM

Road Running 26:32 [3] 3.57 mi (7:26 / mi) +50m 7:07 / mi

Warm up to Clark Avenue, round 3k loop, home to change into racers and back to the start. Still operating on BST so out early!

Road Running race 10:38 [5] 1.87 mi (5:41 / mi) +20m 5:30 / mi

SA Virtual Challenge 3k
Did a route up Clark Avenue, down Avalon Gardens, round Justinhaugh Drive loop and back. Was a pretty solid run, fairly evenly paced given the slight hills. Main time loss was the drag back up Avalon Gardens. Target was 10.30 so close enough. Racers really are ridiculous in terms of no cushioning. Conditions ok, a bit breezy but no rain and cool. Interesting that BMAF age grade calculator converts the time to 9.27 which sounds a bit better! Crumbs of comfort when performances are heading in one direction!
C • Positive thinking 2
7 AM

Road Running 6:52 [2] 0.9 mi (7:38 / mi)

Warm down home.

Sunday Oct 25, 2020 #

6 AM

Walking 1:51:00 [1] 6.38 mi (17:24 / mi) +260m 15:27 / mi

Family walk in Glendevon Forest. Did a big anti-clockwise loop, same as July, parallel to the road, up the north side of Fanny Hill, then zig-zagging round Black Criech Hill and Burnt Hill back to the car. Good choice on a breezy day. Nice and sunny. Saw nobody though out early (ignored the clock change) and also the Dunning Glen road is technically closed!

Saturday Oct 24, 2020 #

7 AM

Road Running 1:11:18 [3] 9.42 mi (7:34 / mi) +220m 7:03 / mi

Decided against the virtual 3k given the weather. Checked out a variation on the 3k before heading out the farm roads. Rain only started on the Fisher S climb so headed to the shelter of the Kinneil Woods short loop and tree line climb. Headed to the top of the road on Airngarth Hill then into the strong headwind back via the Bo'ness Road. Got utterly drenched in the last couple of minutes! Not a bad run though.
1 PM

Conditioning 20:00 [3]

Kenny Wilson circuits session #1 - 3 x 7 x 40s on/20s off.

Friday Oct 23, 2020 #

7 AM

Road Running 48 [3] 6.35 mi (8 / mi) +100m 7 / mi

Looping round Avalon Gardens and Industrial Estate to suss out a 3k for the virtual challenge. Did out and back on farm road to make up the distance. Breezy and showery.

Thursday Oct 22, 2020 #

7 AM

Road Running 52:01 [3] 6.5 mi (8:00 / mi) +170m 7:24 / mi

Steady run via Fisher S, Kinneil Woods small loop, Tree line climb and Fisher’s Brae descent.

Wednesday Oct 21, 2020 #

7 AM

Road Running 17:00 [3] 2.23 mi (7:37 / mi) +100m 6:41 / mi

Warm up, up the Bo’ness road plus strides.

Road Running intervals 19:02 [5] 2.88 mi (6:37 / mi) +20m 6:28 / mi

Session on the top road (flattish section) - 10 x 1min fast, 1min easy jog. Fast efforts averaged 5.20min/mile. Felt good to stride out a bit. Decent conditions, still fairly mild with a breeze and dry.

Road Running 17:39 [2] 2.54 mi (6:57 / mi) +20m 6:47 / mi

Warm down from the top of Fisher’s Brae along the top road and down the Bo’ness road.

Tuesday Oct 20, 2020 #

7 AM

Road Running 53:02 [3] 6.95 mi (7:38 / mi) +190m 7:02 / mi

Steady run out by Fisher's Brae, out and back on Fisher S, out and back to the big puddle on the Upper Kinneil Road, then home via Bo'ness Road. Another dull morning though not too much rain and relatively mild. Felt OK.

Monday Oct 19, 2020 #

7 AM

Road Running 50:39 [2] 6.4 mi (7:55 / mi) +130m 7:27 / mi

Steady via Industrial Estate, Parkhead, half Fisher S and back. Took it fairly easy. Rain not as bad as forecast though came on a bit in second half. Fairly mild.

Sunday Oct 18, 2020 #

7 AM

Walking 3:23:00 [1] 11.13 mi (18:14 / mi) +600m 15:37 / mi

Family hill walk from Glendevon up the Skythorn climb, then took the path skirting Andrew Gannel to Ben Cleuch. Mist above 550m. First Ben Cleuch since 29th February so good to be back. Didn’t see anyone. Headed out to Ben Buck for Hanna’s second last Ochils 2000, only Blairdenon to go. Back via windfarm and the Glen. As usual saw our first people within half a mile of the car. A bit of drizzle, but good walking conditions with little wind. Heavy rucksack definitely adding to the training effect!

Saturday Oct 17, 2020 #

7 AM

Road Running 9:25 [2] 1.07 mi (8:48 / mi) +30m 8:06 / mi

Warm up to Clark Avenue plus strides.

Road Running hills 4:08 [3] 0.63 mi (6:34 / mi) +50m 5:16 / mi

Hill sprints with Hanna - 3 sets of S, M & L (2.48) plus an up and down to finish. Hanna going well. Had the head torches on.

Road Running 6:36 [1] 0.67 mi (9:51 / mi)

Easy jog home.

Road Running 1:01:31 [3] 8.36 mi (7:22 / mi) +240m 6:45 / mi

Out and back to Bo'ness - Grangemouth road via Fisher S, Upper Kinneil and the descent down under the railway tunnel. Went along the top road on the way back plus main Bo'ness Road descent. Solid enough pace and a good uphill on the way back. Cool with no wind. Nice early morning Alpenglow on the Ochils.
1 PM

Conditioning 20:00 [3]

Kenny Wilson circuits 20 x 40s on/20s off.

Friday Oct 16, 2020 #

7 AM

Road Running 56:03 [3] 7.19 mi (7:48 / mi) +200m 7:11 / mi

Out to Kinneil Mills via Polmont Road, then up Fisher S to small Kinneil Woods loop. Headed home via tree line climb, Fisher S and farm roads. Nice and steady.

Thursday Oct 15, 2020 #

7 AM

Road Running 18:28 [3] 2.44 mi (7:34 / mi) +50m 7:07 / mi

Warm up to Parkhead plus six strides

Road Running 16:09 [4] 2.77 mi (5:50 / mi) +50m 5:31 / mi

Kept the session low volume to hopefully avoid niggles so did 8 x 2mins (1min) out & back reps on the farm road. OK session though not feeling speedy in the slightest. Farm road is pretty mucky too but just excuses! Job done. Nice and cool with little wind. Light enough that didn’t need head torch though that’s not going to last long.
Paces -
Out reps - 5.48,47,47,45min/mile
Back reps - 5.57,57,55,47min/mile

Road Running 9:33 [2] 1.32 mi (7:14 / mi) +10m 7:04 / mi

Warm down home

Wednesday Oct 14, 2020 #

7 AM

Road Running 57:56 [3] 7.67 mi (7:33 / mi) +220m 6:56 / mi

Ran up and over the road on Airngarth Hill. Turned left and followed the roads to the top edge of Bo'ness, then home via the main road and Clark Avenue. New loop which was good for a change. Thought the road into Bo'ness might be busy but wasn't too bad, and all traffic was coming out of Bo'ness. Fairly hilly loop. Overcast but not much rain.

Tuesday Oct 13, 2020 #

7 AM

Road Running 56:38 [3] 7.22 mi (7:51 / mi) +200m 7:13 / mi

Out via Clark Avenue to Fishers Brae, down /up Fisher S, then back via top road,Bo’ness road and Parkhead. Started wet but rain eased off. First run with head torch on though didn’t really need it to see ok. Good to be seen though.

Monday Oct 12, 2020 #

7 AM

Road Running 55:23 [3] 7.07 mi (7:50 / mi) +190m 7:14 / mi

Out via Parkhead and Fishers Brae to Kinneil Woods short loop then back via tree line climb and Bo’ness Road. Very wet and almost dark in the woods.

Sunday Oct 11, 2020 #

8 AM

Walking 2:27:00 [1] 7.7 mi (19:05 / mi) +440m 16:13 / mi

Family Hill Walk from Glendevon round Skythorn loop anti-clockwise via Backhill Farm, Skythorn, CairnMorris and Ben Shee col. Nice bright morning with chilly wind higher up. Becoming a favourite loop.

Saturday Oct 10, 2020 #

7 AM

Road Running 11:22 [2] 1.16 mi (9:48 / mi) +30m 9:04 / mi

Warm up plus strides.

Road Running 7:01 [3] 1.0 mi (7:01 / mi) +10m 6:48 / mi

One mile time trial with Hanna from Clark Avenue, down Avalon Gardens and back. Rather annoyingly came across a couple of dog walkers near the bridge which upset the rhythm, so were around 10secs down by the turn, but Hanna put in a really strong second half to take a second off last time. Cool with a westerly breeze.

Road Running 7:02 [1] 0.71 mi (9:54 / mi)

Warm down home

Road Running 1:15:25 [3] 10.13 mi (7:27 / mi) +290m 6:50 / mi

Steady run to Inveravon road end and back via Fisher S and Upper Kinneil. Wasn't confident to push the pace given what ankles have been like, but solid enough. All fine by the end.
1 PM

Conditioning 20:00 [3]

Kenny Wilson circuits - 20 x 35s on/25s off. Arms & core.

Friday Oct 9, 2020 #

7 AM

Road Running 51:32 [3] 6.66 mi (7:44 / mi) +180m 7:08 / mi

Steady via Kinneil Mills to Kinneil Woods small loop, then back via tree line climb and Bo'ness Road.

Thursday Oct 8, 2020 #

7 AM

Road Running 48:56 [3] 6.27 mi (7:48 / mi) +130m 7:20 / mi

Steady round industrial estate, up Bo’ness road, farm road loop via Fisher S and back. Flooded section has drained but now more like a muddy rough track.

Wednesday Oct 7, 2020 #

Note
(rest day)

Achilles a bit stiff/niggly

Tuesday Oct 6, 2020 #

7 AM

Road Running 18:30 [3] 2.51 mi (7:22 / mi) +60m 6:52 / mi

Warm up via Parkhead plus strides

Road Running 18:10 [5] 3.04 mi (5:59 / mi) +50m 5:41 / mi

Session on the farm road - 6 x 3mins (1min). Fairly steady effort, wasn't feeling zippy for sure. Overcast with moderate westerly breeze.

Road Running 10:00 [2] 1.36 mi (7:21 / mi) +10m 7:11 / mi

Run home

Monday Oct 5, 2020 #

Road Running 51:35 [3] 6.57 mi (7:51 / mi) +170m 7:16 / mi

Steady via Parkhead, Fishers Brae, Bo'ness Road, Parkhead short hill and home. Farm Road still flooded in the usual place. Dull but dry.

Sunday Oct 4, 2020 #

7 AM

Walking 1:26:00 [1] +290m

Out & back family walk to the Steele's Knowe turbine at the Windfarm in Glendevon. At least the good path avoided a bog slog after 24 hours rain. Misty on top and got quite wet after halfway. Looking out into the misty moor in the rain brought back memories of past KIMMs.

Saturday Oct 3, 2020 #

7 AM

Road Running 1:07:21 [3] 9.01 mi (7:29 / mi) +250m 6:53 / mi

Out by Parkhead, and Fishers Brae to the small loop in Kinneil Woods. Did an effort up the tree line climb, then a out and back to the bottom of Fisher S. Went home via Bo'ness Road descent where I stretched the legs a bit. Was lucky to finish before the rain got heavy, just a bit spitty for the last couple of miles. Got flu jab shortly afterwards.

Friday Oct 2, 2020 #

7 AM

Road Running 1:04:59 [3] 8.3 mi (7:50 / mi) +210m 7:16 / mi

Steady run via Parkhead, Bo’ness, Kinneil short loop, Kinneil Mills and back by main road. Lovely sunny, cold, frosty morning.

Thursday Oct 1, 2020 #

7 AM

Walking 2:38:00 [1] 8.55 mi (18:29 / mi) +520m 15:33 / mi

Family walk from Glendevon round a loop the same as Sunday but added on Andrew Gannel. Started out in rain and forecast wasn’t great but it largely stopped. Was nice atmospheric broken mist on the tops with the odd view. Very wet underfoot. Another enjoyable outing on quiet hills.
2 PM

Road Running 38:36 [3] 5.04 mi (7:40 / mi) +120m 7:08 / mi

Fishers Brae loop steady
3 PM

Conditioning 20:00 [3]

Kenny Wilson circuits- 20 x 40s on/20s off

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