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Training Log Archive: runnermdj

In the 31 days ending Mar 31, 2021:

activity	#	time	miles		km		+m
Road Running	28	24:34:35	318.56	(4:38)	512.67	(2:53)	4990
Walking	2	1:57:00	6.96	(16:49)	11.2	(10:27)	250
Conditioning	3	1:00:00
Total	33	27:31:35	325.52		523.87		5240

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Wednesday Mar 31, 2021 #

7 AM

Road Running 21:57 [2] 2.49 mi (8:49 / mi) +20m 8:36 / mi
ahr:118

Run on the top road with Hanna. A couple of out and backs, first to road junction, then to top of Fishers Brae. Hopefully a regular midweek run from now on.

Road Running 38:41 [3] 5.11 mi (7:34 / mi) +120m 7:03 / mi
ahr:130

Grange loop clockwise then home via Fisher's Brae descent.

Tuesday Mar 30, 2021 #

7 AM

Road Running 17:44 [3] 2.35 mi (7:33 / mi) +110m 6:35 / mi
ahr:137

Run up Fisher's Brae and along the top road, then strides. T-shirt and shorts weather!

Road Running intervals 24:07 [5] 3.98 mi (6:04 / mi) +50m 5:50 / mi
ahr:148

Session on the top road - 8,6,4,3,2,1 (90s after 8 & 6, then 1min). OK session, actually felt decent if not that fast! Got quite tough after the uphill on the 6min. Fresh west wind.

Road Running 11:14 [3] 1.65 mi (6:49 / mi) +20m 6:34 / mi
ahr:139

Warm down via Fisher's Brae descent

Monday Mar 29, 2021 #

7 AM

Road Running 51:20 [3] 6.73 mi (7:38 / mi) +170m 7:04 / mi
ahr:132

Steady run via Parkhead, Fishers Brae, Airngarth and back via the Bo'ness Road. A bit showery and large puddles after the overnight rain. Mild though.

Sunday Mar 28, 2021 #

Note
(rest day)

Family walk round the Grange plus top road.

Conditioning 20:00 [3]

KW circuits - 4 sets of 3 exercises (20s on/10s off)

Saturday Mar 27, 2021 #

7 AM

Road Running 5:53 [1] 0.62 mi (9:29 / mi)

Run from Grangemouth stadium to Rannoch Park. Too many dog walkers to do Hanna's 3k in the park.

Road Running 14:41 [2] 1.88 mi (7:49 / mi)
ahr:126

Hanna's virtual 3k. Ran on the pavement back towards the stadium, then back and back again. Had to run off the path onto the grass a couple of times which disrupted the rythmn. Pretty flat though didn't work out well in terms of a fast run.

Road Running 4:50 [1] 0.49 mi (9:52 / mi)

Jog back to the stadium

8 AM

Road Running 1:01:44 [3] 8.25 mi (7:29 / mi) +230m 6:53 / mi
ahr:135

Run home via the farm roads to Airngarth then Avalon Gardens. Sunny & breezy.

Friday Mar 26, 2021 #

7 AM

Road Running 51:53 [4] 6.67 mi (7:47 / mi) +220m 7:03 / mi
ahr:136

Up Fisher's Brae, down the Grange, did a fairly solid effort up the field climb then back over Airngarth and via Fishers Brae descent. Blustery and showery. Much cooler. Decent run.

Thursday Mar 25, 2021 #

7 AM

Road Running 57:16 [3] 7.26 mi (7:53 / mi) +230m 7:11 / mi
ahr:131

Steady via Fishers Brae climb, Airngarth, Grange climb then back via Fishers Brae descent. Feeling a bit better. Speed session helped.

Wednesday Mar 24, 2021 #

7 AM

Road Running 18:37 [3] 2.37 mi (7:51 / mi) +100m 6:57 / mi

Warm up via Fishers Brae climb, plus strides

Road Running 20:07 [5] 3.47 mi (5:48 / mi) +20m 5:42 / mi
ahr:154

Session on the top road - 10 x 2mins (1min). Good solid session with even pacing. Fresh SW wind so quite tough on the odd reps. Nice and sunny.

Road Running 13:59 [3] 2.01 mi (6:57 / mi) +10m 6:51 / mi
ahr:141

Warm down via Fisher's Brae descent

Tuesday Mar 23, 2021 #

7 AM

Road Running 58:11 [3] 7.3 mi (7:58 / mi) +230m 7:16 / mi

Fishers Brae, Airngarth, Grange climb and back via Fishers Brae. HR a bit wonky in sections. Not feeling particularly great.

Monday Mar 22, 2021 #

7 AM

Road Running 48:25 [3] 6.24 mi (7:46 / mi) +150m 7:13 / mi
ahr:131

Steady by Parkhead, Fisher S, top road, main road descent then lower Fisher's Brae. Took it fairly easy.

Sunday Mar 21, 2021 #

Note
(rest day)

Did a family walk round the Grange first thing

9 AM

Conditioning 20:00 [3]

KW circuits - 3 x 7 (40s/30s)

Saturday Mar 20, 2021 #

8 AM

Road Running 27:33 [3] 3.17 mi (8:41 / mi) +10m 8:36 / mi

Session with Hanna at Oracle. Easy one mile warm up, four strides then 3 x 300m & 6 x 150m, then easy cool down. Good place to train.

9 AM

Road Running 59:26 [3] 7.77 mi (7:39 / mi) +240m 6:59 / mi
ahr:136

Steady run up lower Fisher's Brae, Fisher S, top road, Airngarth, up the Grange and back down the Bo'ness Road and Avalon Gardens. Bright and breezy. Was king of OK but was aware of ankle a bit from halfway so trying to run easy to protect it. Hopefully will be OK. Should maybe have run shorter.

Friday Mar 19, 2021 #

7 AM

Road Running 55:22 [3] 7.26 mi (7:38 / mi) +230m 6:57 / mi
ahr:136

Steady run up Fisher's Brae, down the Grange, up over Airngarth and back via Fishers Brae. Felt a bit harder than it should have.

Thursday Mar 18, 2021 #

7 AM

Road Running 45:22 [3] 6.07 mi (7:28 / mi) +120m 7:02 / mi

Steady run out and back to the Polmont Road via Avalon Gardens, farm riad and Kinneil Mills. Ankle fine.

Wednesday Mar 17, 2021 #

6 AM

Walking 57:00 [1] 3.46 mi (16:28 / mi) +130m 14:45 / mi

Walk from the house up Fisher's Brae, along the top road where I met T & H, then a bit on the golf course. Ankle much improved.

Tuesday Mar 16, 2021 #

6 AM

Walking 1:00:00 [1] 3.5 mi (17:09 / mi) +120m 15:30 / mi

Family walk round the Grange loop plus a little extra on the golf course. Rest required for ankle.

Monday Mar 15, 2021 #

7 AM

Road Running 57:43 [3] 131.0 mi (26 / mi) +230m 26 / mi

Steady up Fisher's Brae, over Airngarth, up the Grange and back via Fishers Brae. Ankle started niggling which wasn't good.

Sunday Mar 14, 2021 #

Note
(rest day)

1h20m walk over Airngarth, the Grange and a bit of the golf course first thing.

Saturday Mar 13, 2021 #

8 AM

Road Running 19:24 [3] 2.46 mi (7:53 / mi) +10m 7:47 / mi

Session with Hanna at Oracle. Dud a mile warm up then 10 x 150 roughly and a 300m lap to finish. Chased Tracey down on the 150s.

Road Running 56:18 [4] 7.96 mi (7:04 / mi) +240m 6:28 / mi
ahr:145

Run from Oracle over Airngarth, down the Grange, round farm loop then over Airngarth again and back via Fishers Brae. Good run in nice sunny weather. Ran a solid pace, picking it up a bit in the second half.

Friday Mar 12, 2021 #

7 AM

Road Running 55:20 [3] 7.24 mi (7:39 / mi) +220m 6:59 / mi
ahr:134

Steady run up Fisher's Brae, over Airngarth, up the Grange and back via Fishers Brae. Surprisingly chilly with some snow on Cockleroi.

Thursday Mar 11, 2021 #

7 AM

Road Running 53:32 [2] 6.64 mi (8:04 / mi) +200m 7:22 / mi
ahr:130

Steady via Parkhead, Airngarth, boggy golf course, Bo'ness top road then back via Fishers Brae descent. Breezy

Wednesday Mar 10, 2021 #

7 AM

Road Running 16:43 [3] 2.2 mi (7:36 / mi) +100m 6:39 / mi
ahr:136

Warm up up the Bo'ness Road hill plus strides

Road Running 21:06 [5] 3.67 mi (5:45 / mi) +20m 5:39 / mi
ahr:148

Session on the top road - 3 sets of 60, 90, 120, 90, 60s with 39s recs and 90s between sets. Good session. Controlled the pace fine. Got a bit of a weather window between more stormy weather.

Road Running 12:23 [3] 1.71 mi (7:14 / mi) +10m 7:07 / mi

Warm down via Fisher's Brae descent

Tuesday Mar 9, 2021 #

7 AM

Road Running 54:36 [3] 7.28 mi (7:30 / mi) +220m 6:51 / mi
ahr:134

Steady up Fisher's Brae, down the Grange, over Airngarth and back via Fishers Brae descent. Felt quite good. Fairly mild.

Monday Mar 8, 2021 #

7 AM

Road Running 51:45 [3] 6.8 mi (7:37 / mi) +170m 7:04 / mi
ahr:132

Steady via Parkhead, Fisher S, Top Road and back via Fisher S and lower Fisher's Brae. A few rain showers for a change, nice and refreshing. Need to be more vigilant about the buzzards after hearing they're swooping again.

Sunday Mar 7, 2021 #

7 AM

Road Running 5:53 [2] 0.68 mi (8:39 / mi)

Warm up lap plus strides

Road Running 13:33 [2] 1.86 mi (7:17 / mi) +10m 7:10 / mi
ahr:131

Hanna's virtual 3k. Usual 3 laps in the industrial estate. Good run by Hanna, going well and picked it up on the last lap. Rather annoyingly we had to finish at least 30m beyond the finish the last time, such are the vagaries of GPS. Still beat pb by 10 seconds. Good conditions, overcast, cool and light wind.

Road Running 4:54 [1] 0.56 mi (8:45 / mi)
ahr:115

Lap warm down

9 AM

Conditioning 20:00 [3]

KW circuits 4 sets of 3 x 3 exercises (20s/10s)

Saturday Mar 6, 2021 #

8 AM

Road Running 1:16:21 [3] 10.01 mi (7:38 / mi) +320m 6:56 / mi
ahr:134

Steady run to the top of Polmont Ski Slope and back via lower Fisher's Brae and Upper Kinneil. Such a nice morning and would've loved to have been in the Ochils which were looking good. Sunny & cool.

Friday Mar 5, 2021 #

7 AM

Road Running 54:54 [3] 7.25 mi (7:34 / mi) +230m 6:54 / mi
ahr:133

Run up Fisher's Brae, Airngarth, Grange climb then back via Fishers Brae descent. Steady pace apart from a moderate effort up the Grange. Another overcast but nice cool morning. Felt decent.

Thursday Mar 4, 2021 #

7 AM

Road Running 50:01 [2] 6.26 mi (7:59 / mi) +140m 7:28 / mi
ahr:126

Steady to Parkhead, along lower farm road to Kinneil Mills then back via lower Fisher's Brae. Fairly relaxed pace. Chilly wind.

Wednesday Mar 3, 2021 #

7 AM

Road Running 18:14 [3] 2.28 mi (8:00 / mi) +100m 7:02 / mi
ahr:130

Warm up via Bo'ness Road to the top road, plus strides.

Road Running intervals 24:10 [3] 4.2 mi (5:45 / mi) +30m 5:38 / mi
ahr:145 max:162

Session on the top road - 5 x 4mins (75s) followed by a 2 min recovery, then finished with a downhill rep down Fishers Brae which took 4.04. Good session, kept the pace well under control apart from pushing the downhill hard. Paces - 5.49, 6.15, 5.52, 6.18, 5.50, 4.51min/mile. Reps 1, 2 and 5 were net downhill and 2 and 4 net uphill (around 15m). Chilly and overcast with a light East wind.

Road Running 9:35 [3] 1.24 mi (7:44 / mi) +40m 7:01 / mi
ahr:138

Warm down backup Fishers Brae a bit then home.

Tuesday Mar 2, 2021 #

7 AM

Road Running 56:00 [3] 7.27 mi (7:42 / mi) +220m 7:02 / mi
ahr:132

Steady run up Fisher's Brae, down the Grange then back over Airngarth and down Fishers Brae. Felt good for a steady run, nice and relaxed. Temperature a lot cooler, back to tights.

Monday Mar 1, 2021 #

7 AM

Road Running 53:48 [3] 6.85 mi (7:51 / mi) +200m 7:12 / mi
ahr:132

Steady run out the Polmont Road, then farm roads via Kinneil Mills and Upper Kinneil to Kinneil Woods, then back via Fishers Brae. Really nice morning, very sunny and borderline frost.

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