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Training Log Archive: runnermdj

In the 31 days ending Dec 31, 2021:

activity	#	time	miles		km		+m
Road Running	28	21:10:13	161.21	(7:53)	259.45	(4:54)	4160
Walking	6	6:56:00	22.54	(18:27)	36.27	(11:28)	1330
Trail Running	10	6:22:03	47.05	(8:07)	75.72	(5:03)	1460
Hill Running	1	1:18:24	5.51	(14:14)	8.87	(8:51)	680
Conditioning	4	1:13:00
Total	44	36:59:40	236.31		380.31		7630
[1-5]	42	35:02:40

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Friday Dec 31, 2021 #

8 AM

Road Running 19:14 [1] 2.23 mi (8:37 / mi) +40m 8:10 / mi
ahr:119

Credit to Hanna for running on the dark, wet & windy mornings where getting out the door would normally be the tricky bit, but she's always keen. Did out & back on the top road to our usual (summer run) turning tree. Easy on the way out, but into the wind, rain, and uphill on the way back!

Road Running 40:26 [3] 5.11 mi (7:55 / mi) +150m 7:15 / mi
ahr:133

Final run of the year up Airngarth via Clerk Avenue and the main road, and returning via Fisher's Brae. The cut down the golf course from the top was extremely slick underfoot. Rained the whole way. Pleased to finish off the Marcothon again, which admittedly doesn't add much onto usual training. Decent year all things considered. Just missing racing, since only races were a 5k handicap (TT @ Kingussie) and the Linlithgow Urban. Hopefully 2022 will be better on that front.

1 PM

Conditioning 20:00 [3]

KW circuits (mixed session) - 3 x 7 (40s on/20s off)

Thursday Dec 30, 2021 #

6 AM

Walking 59:00 [0] 3.23 mi (18:16 / mi) +70m 17:07 / mi

Family walk on WL golf course

9 AM

Trail Running 48:48 [3] 6.01 mi (8:07 / mi) +190m 7:24 / mi
ahr:128

Run from the house up Fisher's Brae, along the top road, down the Grange to the top field climb cut-off, round the top edge of the field, then back via Airngarth and Fisher's Brae descent. Nice mix of surfaces. Felt pretty tired by the end.

Wednesday Dec 29, 2021 #

8 AM

Road Running 18:23 [3] 2.34 mi (7:51 / mi) +20m 7:39 / mi

Session on the top road with Hanna - 6 x 110m, 3 x 50m. Rain started towards the end. Needed headtorch.

Road Running 37:07 [2] 4.75 mi (7:49 / mi) +90m 7:23 / mi
ahr:128

Steady run along Avalon Gardens and the lower farm road, and back. Heavy rain the whole run.

Tuesday Dec 28, 2021 #

8 AM

Trail Running 21:51 [1] 2.41 mi (9:04 / mi) +60m 8:25 / mi
ahr:121

Run on the golf course with Hanna, out and back at the bottom & middle.

Road Running 40:17 [3] 5.15 mi (7:49 / mi) +160m 7:08 / mi
ahr:133

Run to Airngarth and back via Fisher's Brae.

Monday Dec 27, 2021 #

8 AM

Walking 1:27:00 [1] 4.84 mi (17:59 / mi) +410m 14:14 / mi
ahr:102

Walk up Blairdenon with Hanna from the Sherrifmuir Road. Virtually no snow on the top which was disappointing though path had plenty of black ice, easily avoided on the verge. Pretty misty. Good walk though. Lower Hill has turned into a forested area since last visit with two new gates in the new deer fences.

12 PM

Road Running 38:37 [3] 5.01 mi (7:42 / mi) +130m 7:08 / mi
ahr:133

Steady via Avalon Gardens, Fishers Brae, out and back towards Upper Kinneil, then home via Fisher S and lower FB. Did well to reach upper limit of target distance. Not very fluid at the start.

Sunday Dec 26, 2021 #

8 AM

Trail Running 23:59 [3] 2.66 mi (9:01 / mi) +80m 8:15 / mi
ahr:125

Run on the golf course with Hanna along the bottom, up the big climb, round the top and back. Light snow showers. Course semi-frozen.

Road Running 25:53 [3] 3.26 mi (7:56 / mi) +110m 7:11 / mi
ahr:130

Short run up and down Fishers Brae with a loop in the woods at the top. Raining lower down and not much prospect of much snow to try out the Xmas skis! :-(

10 AM

Conditioning 20:00 [3]

KW circuits! - core session 3 x 8 (35s/15s)

12 PM

Walking 51:00 [1] 2.78 mi (18:21 / mi) +40m 17:34 / mi

Family walk on WL golf course. Tracey has a likely broken big toe from last week, but can walk OK now in a larger trainer (one of mine).

Saturday Dec 25, 2021 #

8 AM

Trail Running 51:54 [3] 6.52 mi (7:58 / mi) +200m 7:16 / mi
ahr:131

Steady up Fisher's Brae, loop of WL golf course and back via Fisher's Brae. Great to have the whole course to myself. Chilly East wind.

Friday Dec 24, 2021 #

7 AM

Road Running 20:16 [2] 2.38 mi (8:31 / mi) +40m 8:06 / mi
ahr:118

Out & back run on the top road towards Upper Kinneil with Hanna.

8 AM

Road Running 41:01 [3] 5.16 mi (7:57 / mi) +160m 7:15 / mi
ahr:131

The bog-standard Airngarth and back via Fisher's Brae. Short section on the golf course still very slick.

10 AM

Conditioning 13:00 [3]

Kenny Wilson's 12 days of xmas circuits session. Short but tough! Need to catch back up on circuits fitness.

Thursday Dec 23, 2021 #

7 AM

Road Running 52:14 [3] 6.35 mi (8:14 / mi) +180m 7:34 / mi
ahr:128

Steady run to Parkhead, up to Airngarth via the main road, middle traverse on golf course, then home via Fisher's Brae. Pretty much as dark and dreich as it could get with drizzly rain and mist on the hill. Did a two foot ski for a far bit on the sodden golf course, but stayed upright ok. Not easy in NB 1080s.

Wednesday Dec 22, 2021 #

Road Running 39:55 [3] 5.14 mi (7:46 / mi) +150m 7:07 / mi
ahr:132

Run to Airngarth Hill and back via Fisher's Brae.

7 AM

Road Running 21:15 [3] 2.74 mi (7:45 / mi) +30m 7:30 / mi

Session with Hanna in Clerk Avenue - 6 x 200m, 1 x 50m. Hanna going well.

Tuesday Dec 21, 2021 #

7 AM

Trail Running 56:05 [3] 6.79 mi (8:16 / mi) +210m 7:32 / mi
ahr:127

Steady run up Fisher's Brae, along the top road, loop round WL golf course then back via Fisher's Brae.

Monday Dec 20, 2021 #

7 AM

Trail Running 22:31 [1] 2.5 mi (9:00 / mi) +60m 8:23 / mi
ahr:119

Run with Hanna on WL golf course. Tricky conditions with mist and drizzle.

Road Running 39:10 [2] 4.88 mi (8:02 / mi) +130m 7:25 / mi
ahr:125

What's becoming a 'usual' run - along Avalon Gardens & gravel path, lower farm road, Fisher S, out & back towards Upper Kinneil , then back via Fisher's Brae descent. Patchy mist & drizzle.

Sunday Dec 19, 2021 #

7 AM

Walking 1:34:00 [1] 4.83 mi (19:28 / mi) +570m 14:14 / mi
ahr:106

Hill walk with Hanna from Woodlands. Didn't have high hopes driving across in the drizzle and fog, then heading up into the mist on Wood Hill. Started breaking out of the mist near the first top, then it was just fantastic sunny conditions all the way to Ben Ever. Great views with the sun rising above the clouds in the south east and the moon setting in the north west. Very lucky timing-wise as the cloud level looked like it was starting to climb again as we dropped back down into the mist and down to the car via land-rover track. Such a good walk.

2 PM

Road Running 26:22 [2] 3.31 mi (7:58 / mi) +70m 7:28 / mi
ahr:127

Token Marcothon steady out to Parkhead and back via lower Fisher's Brae.

Saturday Dec 18, 2021 #

8 AM

Road Running 9:34 [2] 1.18 mi (8:06 / mi) +10m 7:54 / mi

Warm up on the top road plus strides. Very misty.

Road Running 4:01 [3] 0.63 mi (6:22 / mi)
ahr:137

1k TT with Hanna from the main road to the Kinneil turn off on the top road. Was about 20m longer than 1k but wanted to do the segment too. Good running from Hanna and under 4mins through the km. No wind which was good. Visibility around 100m.

Road Running 5:57 [2] 0.73 mi (8:09 / mi) +10m 7:49 / mi
ahr:123

Warm down

Road Running 54:47 [3] 7.24 mi (7:34 / mi) +220m 6:55 / mi
ahr:135

Slightly pacey steady via Fishers Brae, Airngarth/Grange loop and back via Fishers Brae descent. Felt decent in first half but then a bit tired.

Friday Dec 17, 2021 #

7 AM

Trail Running 20:52 [2] 2.41 mi (8:39 / mi) +60m 8:02 / mi
ahr:124

Run on the golf course with Hanna. She was going well, fun headtorch run.

Road Running 37:06 [3] 4.77 mi (7:47 / mi) +120m 7:13 / mi
ahr:131

Same as yesterday, steady via Avalon Gardens, Fisher S and Fisher's Brae descent. Slightly shorter version.

Thursday Dec 16, 2021 #

7 AM

Road Running 40:23 [2] 5.1 mi (7:55 / mi) +120m 7:23 / mi
ahr:129

Steady via Avalon Gardens, Fisher S and Fisher's Brae descent. A bit tired so easy pace. Very mild so rare outing in shorts.

Wednesday Dec 15, 2021 #

7 AM

Road Running 19:43 [3] 2.52 mi (7:49 / mi) +30m 7:33 / mi

Session with Hanna in Clerk Avenue with Hanna - 6 x 100m, 3 x 50m

5 PM

Hill Running 1:18:24 [3] 5.51 mi (14:14 / mi) +680m 10:17 / mi
ahr:133

Run from Alva Glen with Angela up Wood Hill, Ben Ever, down to style then traverse back round BE, and back via the Nebit. Hit the mist/drizzle around 200m and visibility was very tricky at times. Could hardly see the ground. Was good fun though. Went slightly astray going off the first top on Wood Hill hut realised quickly so just ran on a north bearing until we got back on track. Very rare to use the compass in the Ochils!

Tuesday Dec 14, 2021 #

7 AM

Road Running 10:13 [3] 1.37 mi (7:27 / mi) +30m 6:59 / mi

Warm up to the motorway bridge plus strides.

Road Running tempo 24:06 [5] 3.25 mi (7:25 / mi) +200m 6:14 / mi
ahr:154

Did my own version of the lunchrunners AS hill handicap. Same route as last year, starting on the motorway bridge, climbed up the main road, over Airngarth and down the other side, then finished up the field climb, and the road to the top. Much more evenly paced than last year, a fairly solid effort. Cool conditions but not frosty.

Road Running 20:27 [3] 2.8 mi (7:18 / mi) +30m 7:04 / mi
ahr:134

Warm down home via top road and Fisher's Brae descent.

Monday Dec 13, 2021 #

7 AM

Road Running 26:13 [1] 2.97 mi (8:50 / mi) +60m 8:18 / mi
ahr:116

Parkhead run with Hanna. Good to get the full route done. Well and truely dark the whole way.

Road Running 38:10 [2] 4.79 mi (7:58 / mi) +120m 7:24 / mi
ahr:128

Steady run out by Avalon Gardens, Fisher S and Fisher's Brae.

Sunday Dec 12, 2021 #

7 AM

Walking 58:00 [0] 3.2 mi (18:07 / mi) +110m 16:23 / mi

Family walk round WL golf course

8 AM

Conditioning 20:00 [3]

KW circuits - 22 x 35s/25s. Core focus. Need to do more often!

9 AM

Road Running 25:50 [2] 3.29 mi (7:51 / mi) +70m 7:22 / mi
ahr:125

Marcothon minimum out to Parkhead and the lower farm road. Back just in time for simultaneous Euro Cross/Biathlon watching.

Saturday Dec 11, 2021 #

8 AM

Road Running 24:43 [2] 2.99 mi (8:16 / mi) +110m 7:25 / mi
ahr:125

Run round the Grange/Airngarth loop with Hanna. Another solid effort, 2nd fastest for her. Pretty dull to start so needed torch for the descent. Fairly mild and breezy.

Road Running 49:28 [5] 7.24 mi (6:50 / mi) +220m 6:15 / mi
ahr:150

Prefer to run hard when I feel like it, and today was one of the rare days I did! Did the Fisher's Brae, Airngarth/Grange, Fisher's Brae route fairly hard. Was thinking it would be good to beat 50 minutes and managed that with a little to spare. Good to push it a bot harder over a longer time. Cardio definitely more stressed than the legs.

Friday Dec 10, 2021 #

7 AM

Road Running 20:08 [1] 2.22 mi (9:04 / mi) +30m 8:42 / mi
ahr:116

Run round local streets with Hanna

Road Running 40:29 [3] 5.13 mi (7:53 / mi) +160m 7:12 / mi
ahr:133

Run to Airngarth and back via Fisher's Brae. Sun rise not as good as I'd hoped. Carried phone for a change which is easy due to decent pocket on the new Ron Hill tights.

Thursday Dec 9, 2021 #

9 AM

Trail Running 57:29 [3] 7.22 mi (7:58 / mi) +230m 7:15 / mi
ahr:134

Run up Fisher's Brae then along to WL golf course for an out & back to the top of Airngarth, then back via Fisher's Brae. Nice to get a chunk of grassy running in, and avoided the slippy pavements/road.

Wednesday Dec 8, 2021 #

7 AM

Road Running 20:57 [2] 2.53 mi (8:17 / mi) +60m 7:43 / mi

Session with Hanna on Clerk Avenue - 3 x S, M, L hill sprints using the lamposts.

Road Running 41:15 [3] 5.27 mi (7:50 / mi) +160m 7:09 / mi
ahr:130

Run up to Airngarth via the main road, then back via Fisher's Brae. Not a bad morning with not much wind and above freezing (just).

Tuesday Dec 7, 2021 #

7 AM

Road Running 16:44 [3] 2.13 mi (7:51 / mi) +90m 6:57 / mi

Warm up, up Fisher's Brae then down to the flat bit, plus strides. Pavements and roads really icy.

Trail Running 24:13 [5] 3.76 mi (6:26 / mi) +170m 5:39 / mi
ahr:147

Session Fisher's Brae -
6min (up/down)
3min (up)
3min (down)
2min (up)
2min (down)
2 x 1min (flattish)
6min (up/down)
90sec recovery after the first 6min then 1min recs.
Started on the uphill trail just before it flattens out for most reps. Good underfoot and needed headtorch on full beam for the first half. Enjoyed the session, especially trying to stride out on the downhills. Tough though.

Road Running 9:37 [2] 1.32 mi (7:17 / mi) +20m 6:58 / mi

Run home

Monday Dec 6, 2021 #

7 AM

Road Running 24:09 [1] 2.76 mi (8:45 / mi) +40m 8:22 / mi
ahr:116

Run around local streets with Hanna. Was glad there was no ice around, just raining a bit.

Road Running 38:06 [3] 4.88 mi (7:48 / mi) +100m 7:20 / mi
ahr:130

Ran out to Parkhead, along lower road and back via Clerk Avenue. Rain got progressively heavier as the run went on. Pretty much as dark and miserable as it gets but still good to get out and get a run in.

Sunday Dec 5, 2021 #

7 AM

Walking 1:07:00 [1] 3.66 mi (18:18 / mi) +130m 16:29 / mi

Family walk around WL golf course. Nice frosty morning.

8 AM

Road Running 26:17 [3] 3.66 mi (7:11 / mi) +120m 6:31 / mi
ahr:130

Short run up lower Fisher's Brae. Fisher S and back via Fisher's Brae descent. A bit slippy in places but not too bad.

Saturday Dec 4, 2021 #

7 AM

Trail Running 54:21 [3] 6.77 mi (8:02 / mi) +200m 7:21 / mi
ahr:133

Run up Fisher's Bare, along the top road to the golf course, did a loop round the course, then back via Fisher's Brae. Had been very wet overnight and it was freezing up as I was running, so glad to be mainly off road. Black ice on the lower roads on the way back. Beat the rain though which Hanna got at her first cross country for nearly 2 years at Stirling. She enjoyed it though which was good. Well paced.

Friday Dec 3, 2021 #

7 AM

Road Running 57:00 [3] 7.27 mi (7:50 / mi) +220m 7:10 / mi
ahr:133

Run up Fisher's Brae, over Airngarth, up the Grange and back by Fisher's Brae.

Thursday Dec 2, 2021 #

7 AM

Road Running 20:57 [1] 2.36 mi (8:53 / mi) +40m 8:26 / mi
ahr:117

Run with Hanna to Clerk Avenue and back. Dusting of snow on the ground.

Road Running 42:04 [3] 5.2 mi (8:05 / mi) +150m 7:25 / mi
ahr:130

Run up Airngarth via the main road, and back via the top road and Fisher's Brae.

Wednesday Dec 1, 2021 #

7 AM

Road Running 19:39 [3] 2.42 mi (8:07 / mi) +30m 7:49 / mi

Session with Hanna on Clerk Avenue - 6 x 100m, 3 x 50m. Fairly easy with race coming up on Saturday.

Road Running 42:00 [3] 5.38 mi (7:48 / mi) +130m 7:16 / mi
ahr:134

Ran along the loch, up the Grange and down Fisher's Brae. Dark and wet sums it up.

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