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Training Log Archive: runnermdj

In the 7 days ending Jul 27, 2014:

activity # timemileskm+m
  Road Running6 4:49:06 40.17(7:12) 64.65(4:28) 260
  Bike6 2:00:00 20.0 32.18
  Hill Running1 1:56:45 10.16(11:29) 16.35(7:08) 1120
  Total13 8:45:51 70.33 113.18 1380

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Sunday Jul 27, 2014 #

Bike 20:00 [1]

6 PM

Road Running 20:00 [2] 2.75 mi (7:16 / mi)

Should have been a rest day but running from Hampden back in to Queen Street Station after watching the athletics seemed a better idea than queuing for a bus or train. Got from Hampden home via run/train/bike in 65mins so definitely the right option!

Saturday Jul 26, 2014 #

8 AM

Hill Running 1:56:45 [4] 10.16 mi (11:29 / mi) +1120m 8:34 / mi

Rare chance to go a run with Tracey & Andrea. Started at Alva Glen CP, ran through Woodlands to Tilli then long climb up to Kingseat. Was sweltering with no wind, but at least the sun wasn't really out. Continued on over Andrew Gannel, Ben Cleuch, Ben Ever then up The Nebit. Came down the south ridge then left down the landrover track, then track by fence to the woods. Enjoyable run, with Andrea keeping the pace honest!

Friday Jul 25, 2014 #

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

12 PM

Road Running 47:34 [2] 6.03 mi (7:53 / mi) +30m 7:46 / mi

Easy run with Jamie and Andy J up the Kelvin to the bridge beyond the toll house and back, plus extra in the park. Roasting again!

Thursday Jul 24, 2014 #

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

12 PM

Road Running 11:10 [2] 1.48 mi (7:33 / mi) +30m 7:06 / mi

Warm up run to the canal

Road Running tempo 20:07 [4] 3.27 mi (6:09 / mi)

Out & back tempo on the canal, turning at 10mins so slightly slower in second half. Felt ok for 3 - 4mins but then felt very laboured in the heat and breathing very poor for the pace.

Road Running intervals (Strides) 3:13 [3] 0.67 mi (4:48 / mi)

Did 6 x 30sec strides on the canal once I'd cooled down from the tempo. Much more fun doing short speed in the heat.

Road Running 9:57 [2] 1.26 mi (7:54 / mi) +20m 7:31 / mi

Run back to work

Wednesday Jul 23, 2014 #

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

12 PM

Road Running 1:10:36 [2] 9.51 mi (7:25 / mi) +80m 7:14 / mi

Run up the Kelvin to Dawsholm Park, through the top woods, down towards Anniesland, along the canal and back along the Kelvin with Andy J & Steve. Good run and felt easy enough at the steady pace. Still warm & sunny.

Tuesday Jul 22, 2014 #

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

12 PM

Road Running 12:26 [2] 1.66 mi (7:29 / mi) +30m 7:05 / mi

Warm up to the canal.

Road Running 24:00 [4] 4.21 mi (5:42 / mi)

Session with Glasgow Lunchrunners on the canal - kelvin route. Did 8 x 3mins with 1min recoveries. Really felt the heat (25C), cooked in the sun! Backed off the pace a bit after the second rep as was breathing much harder than the pace meritted. Tough session.

Rep paces (min/mile) - 5.53, 5.30, 5.40, 5.42, 5.33, 6.04, 5.47, 5.39

6th rep had the zig zags which always screws up the gps pace!

Road Running 12:48 [2] 1.73 mi (7:24 / mi) +20m 7:09 / mi

Warm down run back to work (far too warm!).

Monday Jul 21, 2014 #

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

12 PM

Road Running 57:15 [2] 7.6 mi (7:32 / mi) +50m 7:23 / mi

Canal - Kelvin loop with Andy x 2 (Callan & Turnbull). Nicer pace this week and legs felt good in 2nd half.

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