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Training Log Archive: runnermdj

In the 7 days ending Aug 3, 2014:

activity # timemileskm+m
  Road Running4 3:32:11 30.43(6:58) 48.97(4:20) 405
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Hill Running1 1:32:34 9.6(9:39) 15.45(5:59) 680
  Trail Running1 41:58 5.88(7:08) 9.46(4:26) 180
  Total11 7:26:43 65.91(6:47) 106.07(4:13) 1265

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MoTuWeThFrSaSu

Sunday Aug 3, 2014 #

9 AM

Hill Running 1:32:34 [3] 9.6 mi (9:39 / mi) +680m 7:54 / mi

Run from Söll up Filzalmsee valley/climb to landrover track (42mins) then past Fizalmsee and along high track to Hexenwasser, then descént to Söll via Stöcklalm. Ran with Tracey. Relatively cool. Nice run

Saturday Aug 2, 2014 #

8 AM

Trail Running 41:58 [3] 5.88 mi (7:08 / mi) +180m 6:31 / mi

From the house up to the Hillhouse loop at Beecraigs and back via canal. Ran the climb fairly hard then cruised back. Rainy & cool.

Friday Aug 1, 2014 #

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

Note
(rest day)

Thursday Jul 31, 2014 #

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

12 PM

Road Running 10:54 [2] 1.46 mi (7:28 / mi) +30m 7:01 / mi

Warm up run to Kelvingrove Park

Road Running hills (Continuous Hills) 26:49 [4] 4.36 mi (6:09 / mi) +175m 5:28 / mi

Continuous hills session in Kelvingrove Park - 7 x figure of 8 loop, no recoveries.

Last lunch session in Glasgow for a long time so made the most of it. Good session building the effort and slightly the pace! Stats :

Lap 1 - up 2.48, down 1.04
Lap 2 - up 2.47, down 1.05
Lap 3 - up 2.46, down 1.04
Lap 4 - up 2.45, down 1.05
Lap 5 - up 2.45, down 1.06
Lap 6 - up 2.44, down 1.04
Lap 7 - up 2.42, down 0.59

Had JD for company up to the 5th climb then slowly pulled away.

Road Running 9:01 [2] 1.12 mi (8:03 / mi) +20m 7:38 / mi

Run back to work

Wednesday Jul 30, 2014 #

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

12 PM

Road Running 57:39 [2] 8.09 mi (7:08 / mi) +60m 6:58 / mi

Kelvin - Canal loop with Euan G & Russ. Fairly brisk for a steady but felt fine.

Tuesday Jul 29, 2014 #

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

12 PM

Road Running 12:06 [2] 1.65 mi (7:20 / mi) +30m 6:57 / mi

Run up to the canal plus a couple of strides

Road Running intervals 22:06 [4] 3.98 mi (5:33 / mi) +10m 5:31 / mi

Session on the Canal - Kelvin with the glasgow lunchrunners :

4 x 4mins (80sec recoveries) + 3 x 2mins (1min recs)

Pace around 5.30m/m throughout with a faster last one (5.06). Felt so much better than last week, mainly due to it being cool. Quite blustery with a moderate headwind on the canal.

Road Running 17:01 [2] 2.18 mi (7:48 / mi) +20m 7:35 / mi

Run back to work via the park

Monday Jul 28, 2014 #

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

12 PM

Road Running 56:35 [2] 7.59 mi (7:27 / mi) +60m 7:17 / mi

Canal - Kelvin loop. Fairly brisk towards the end. Sunny but ok temperature.

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