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Training Log Archive: runnermdj

In the 7 days ending Jul 20, 2014:

activity	#	time	miles		km		+m
Road Running	4	3:21:11	28.91	(6:58)	46.53	(4:19)	190
Bike	5	1:40:00	20.0	(5:00)	32.18	(3:06)
Trail Running	1	1:27:01	10.95	(7:57)	17.62	(4:56)	300
Hill Running	1	1:13:03	6.21	(11:46)	9.99	(7:19)	750
Orienteering	1	31:48	3.37	(9:26)	5.42	(5:52)	220
Conditioning	1	10:00
Total	12	8:23:03	69.44		111.75		1460

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Sunday Jul 20, 2014 #

11 AM

Trail Running 1:27:01 [3] 10.95 mi (7:57 / mi) +300m 7:19 / mi

Ran from the house to the far end of Linlithgow Loch, then up to Beecraigs, Cockleroi, down to Beecraigs Loch Car Park and back over by restaurant and down to Linlithgow & home. Felt pretty rubbish to start but much better once at Beecraigs. Tough when the sun came out, dripping with sweat!

Saturday Jul 19, 2014 #

10 AM

Hill Running 1:13:03 [3] 6.21 mi (11:46 / mi) +750m 8:33 / mi

Run from Alva Glen Car Park to Ben Cleuch and back via lower gorse path and Ben Ever. Felt really bad starting off, suffering a bit from stiffness from circuits and generally lethargic. Kept pace fairly easy and slow. Nice and cool higher up and misty on Ben Cleuch, contrasting to humid warmth lower down.

2 PM

Orienteering race 31:48 [4] 3.37 mi (9:26 / mi) +220m 7:51 / mi

ESOC local event (Blackford HIll) - Green Course 4.9km, 220m
After this morning run I wasn't feeling much like another run, but felt fine as soon as I got going. Misty on top of the hill and a bit showery. Navigation went generally fine, main challenge (as ever) was to reduce delays/hesitation on the fast going along the tracks. No major errors, just the odd 10 - 20sec slightly bad route choice including an interesting very steep scramble down into the Braid Burn (not a good way to go in 7 hills!). Nice area for running which I haven't really explored before despite having spent 3 years at KB.

Result - 1st/18

Friday Jul 18, 2014 #

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

12 PM

Road Running 28:23 [2] 3.75 mi (7:34 / mi) +20m 7:27 / mi

Run along the Clyde to Glasgow Green plus 4 diagonals on the grass pitch to warm up for circuits

Conditioning 10:00 [3]

Two sets of oregons circuits (20sec exercise, 20sec break) with Andy J and Russ. Tried not to get intimidated by the South African Gymnast and her coach practicing on the grass next to us!

Road Running 19:16 [2] 2.57 mi (7:30 / mi) +30m 7:14 / mi

Run back along the Clyde to work.

Thursday Jul 17, 2014 #

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

12 PM

Road Running 12:18 [2] 1.65 mi (7:27 / mi) +30m 7:03 / mi

Warm up run to the canal

Road Running intervals (Fartlek) 26:40 [4] 4.3 mi (6:12 / mi)

Fartlek session on the canal with the Glasgow lunchrunners group - 16 x 1min brisk, 40sec easy jog. Average pace on the brisk bits - 5.20min/mile. Good steady session and plenty folk to run with. Hard enough by last few but kept a lid on it.

Road Running 9:59 [2] 1.23 mi (8:07 / mi) +10m 7:55 / mi

Easy run back to the office

Wednesday Jul 16, 2014 #

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

Note
(rest day)

Tuesday Jul 15, 2014 #

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

12 PM

Road Running 12:07 [2] 1.59 mi (7:37 / mi) +30m 7:12 / mi

Warm up to the canal

Road Running intervals 24:00 [5] 4.39 mi (5:28 / mi) +10m 5:26 / mi

Session with Glasgow Lunchrunners on the canal - kelvin route.

Stats :

6min - 5.31min/mile (80sec recovery)
4min - 5.27m/m (70s rec)
2min - 5.25m/m (60s rec)
2min - 5.13m/m (60s rec)
4min - 5.30m/m (70s rec) *
6min - 5.31m/m

* Watch a bit dodgy - actually recorded 5.45m/m but definitly not slower!

Tough session back running with the guys. Felt ok on first rep but it soon catches up and was hard work maintaining the pace later. Enjoyed it though. A bit blustery on the canal. Pleased enough as not done much flat speed in the last few months.

Road Running 13:24 [2] 1.82 mi (7:22 / mi) +10m 7:14 / mi

Warm down back to work through the park.

Monday Jul 14, 2014 #

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

12 PM

Road Running 55:04 [2] 7.61 mi (7:14 / mi) +50m 7:05 / mi

Canal - Kelvin run from work with the usual crowd. Jamie & Euan G settling a good pace so on the brisk side of steady. Tipping it down with rain, great to be back in Glasgow! ;-)

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