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Training Log Archive: runnermdj

In the 7 days ending Feb 15, 2015:

activity # timemileskm+m
  Trail Running3 3:37:00 28.54(7:36) 45.93(4:43) 700
  Road Running5 2:24:16 18.57(7:46) 29.89(4:50) 160
  Walking1 2:00:00
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Hill Running1 50:45 5.73(8:51) 9.22(5:30) 340
  Total13 10:32:01 72.84 117.22 1200
  [1-5]12 8:32:01

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MoTuWeThFrSaSu

Sunday Feb 15, 2015 #

9 AM

Road Running 13:27 [1] 1.24 mi (10:51 / mi)

Helix Junior Parkrun with Hanna. She's getting good at this, 51 second PB!
10 AM

Trail Running 1:35:28 [2] 11.19 mi (8:32 / mi) +320m 7:50 / mi
ahr:122 max:136

Tired from yesterday so took it properly easy. Ran along Linlithgow Loch then headed up to Beecraigs, Cockleroi, back through Beecraigs, and home. Lovely weather for just pottering along.

Saturday Feb 14, 2015 #

9 AM

Trail Running 1:37:22 [4] 13.19 mi (7:23 / mi) +350m 6:49 / mi
ahr:141

Hilly trail strava fartlek half marathon just about sums it up! Headed up the Avon to the canal. Did a 4min segment hard on the canal then headed up to Beecraigs, Cockleroi, back down through Beecraigs to the loch then ran round the loch hard, ran over Hill house and back home via the canal. Kept the pace fairly honest throughout (pace 3/5, efforts 5/5). Misty and driech but nice enough for running. Felt decent and really enjoyed it.
1 PM

Walking 2:00:00 [0]

Nice walk in with Hanna from Red Moss to the Howe to watch the Carnethy 5. Tracey caught us up after her run. Good race to watch!

Friday Feb 13, 2015 #

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

12 PM

Road Running 43:53 [2] 6.01 mi (7:18 / mi) +40m 7:09 / mi

Cycle path anti clockwise to Ravelston cut off, Dean Path then WoL. Felt quite good after rest day.

Thursday Feb 12, 2015 #

Note
(rest day)

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

Wednesday Feb 11, 2015 #

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

12 PM

Road Running 14:32 [2] 1.82 mi (7:59 / mi) +40m 7:28 / mi
ahr:132

Run across to AS via Royal Terrace

Hill Running 50:45 [4] 5.73 mi (8:51 / mi) +340m 7:29 / mi
ahr:137

Long climb up Nether Hill via the bog, col and Pipers Walk. Descended back down the Dry Valley then up the Dasses to connect with Pipers Walk, then finished up the crags. Didn't go too hard on the climbs though a little harder on the last one. Blasted the Dry Valley descent. Out with marco & Fionna who were going well. Ran back with Dessie & Stewart.

Tuesday Feb 10, 2015 #

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

12 PM

Road Running 12:09 [2] 1.59 mi (7:38 / mi) +20m 7:21 / mi

Warm up run to Inverleith Park

Trail Running intervals 24:10 [5] 4.16 mi (5:49 / mi) +30m 5:41 / mi

Session at Inverleith Park with the IP Tuesday session group.

Reps/Pace
8min : 5.55min/mile
6min : 5.52m/m
4min : 5.42m/m
3min : 5.45m/m
2min : 5.34m/m
1min : 5.01m/m

Recoveries 90s after the 8 & 6, 1min after the rest. Ran ok. A bit tougher on grass and with the hill compared to the canal. Good cross country training.

Road Running 12:15 [2] 1.55 mi (7:54 / mi) +20m 7:36 / mi

Run back from the park

Monday Feb 9, 2015 #

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

12 PM

Road Running 48:00 [2] 6.36 mi (7:33 / mi) +40m 7:24 / mi

Did the 'usual' cycle path loop in reverse with Marco & Dessie, so finished down the WoL. Nice day for it.

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