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Training Log Archive: runnermdj

In the 7 days ending Jun 21, 2015:

activity # timemileskm+m
  Trail Running4 2:37:20 20.77(7:35) 33.43(4:42) 400
  Hill Running2 2:20:51 14.77(9:32) 23.77(5:56) 1210
  Road Running5 2:08:01 16.86(7:36) 27.14(4:43) 160
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Conditioning1 10:00
  Total14 8:56:12 72.4 116.52 1770

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Sunday Jun 21, 2015 #

9 AM

Road Running 15:18 [1] 1.24 mi (12:20 / mi)

Helix Parkrun #18 with Hanna
10 AM

Hill Running 1:31:46 [3] 9.09 mi (10:06 / mi) +780m 7:58 / mi

Alva Glen car Park up the landrover track to Ben Buck, Ben Cleuch, Andrew Gannel, KS Gate and down to Tilli shops. Another chilly day. Legs tired so took it fairly easy. Most amused at the new sign at the turn off the landrover track into Woodlands Park, pointing left up the hill to 'Tillicoultry 1.5 miles' instead of right into the woods!
3 PM

Trail Running 11:16 [2] 1.38 mi (8:10 / mi) +20m 7:49 / mi

Jog round a loop on the grassy area opposite Boness Academy while Hanna was at a party. Thought it had potential as a cross country venue though loop probably not long enough for an East District league.

Saturday Jun 20, 2015 #

9 AM

Trail Running 24:32 [2] 3.29 mi (7:27 / mi) +80m 6:56 / mi

Warm up lap around the Falkirk Parkrun course

Trail Running race 17:32 [5] 3.1 mi (5:39 / mi) +80m 5:14 / mi

Falkirk Parkrun. 1st Parkrun in 2 years. Went into the race thinking anything better than a pw would be a good run. Set off at quite a brisk pace at the back of a pack of 7. Tried to hold back slightly going up the hill but tough enough. One guy dropped back. At the top of the hill pushed on and into 3rd by the descent. Had a good middle section of the race. Caught the guy in 2nd by the bottom of the big uphill but he then put in a crazy burst of pace to pull away again. Felt pretty tired by the top and pushed on to the finish, maybe closing the gap to second a little but not much. Chuffed when I saw the time, way better than could be expected. Great feeling racing fast again. Must do it again soon.

Trail Running 21:02 [3] 2.51 mi (8:23 / mi) +50m 7:54 / mi

Warm down round most of the course again but missed last hill.

Friday Jun 19, 2015 #

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

12 PM

Trail Running 25:34 [3] 3.53 mi (7:15 / mi) +10m 7:11 / mi

Run round Warriston big loop to St Marks Park + 12 x strides the lengths, jog the ends.

Conditioning 10:00 [3]

2 sets of Oregon circuits (20sec on/off). Getting better.

Road Running 8:29 [2] 1.1 mi (7:43 / mi) +10m 7:30 / mi

Run back on cycle path

Thursday Jun 18, 2015 #

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

12 PM

Road Running 13:36 [2] 1.78 mi (7:38 / mi) +50m 7:02 / mi
ahr:132

Run across to the park.

Hill Running 49:05 [4] 5.68 mi (8:38 / mi) +430m 7:00 / mi
ahr:138 max:167

Run up Hymans Knoll, Whinny Hill, Dunsapie Loch, Nether Hill, Pipers Walk then finished with a hard effort up the crags. Out with Marco & Fionna. Felt decent on the climbs, getting there. Still chilly for June & windy too. Ran back via St Andrews Square.

Wednesday Jun 17, 2015 #

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

12 PM

Trail Running 57:24 [2] 6.96 mi (8:15 / mi) +160m 7:42 / mi
ahr:123 max:142

Corstorphine Hill via Dean Path & Ravelston with Marco, Fionna & Keith (from Dean Path). Kept effort easy.

Tuesday Jun 16, 2015 #

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

12 PM

Road Running 9:00 [2] 1.14 mi (7:54 / mi) +10m 7:41 / mi

Warm up run to the Warriston triangle

Road Running intervals 25:12 [5] 4.4 mi (5:44 / mi) +20m 5:39 / mi
ahr:149 max:165

Session round the Warriston triangle - 5 x 5mins with 90sec recoveries.
Paces - 5.47min/mile, 5.47, 5.41, 5.48, 5.41
Average HR - 146, 153, 154, 157, 157
Pleased to be able to maintain the pace, even if I was working harder. Not that hot but very humid, sweating buckets. Running with Marco & Fionna.

Road Running 11:12 [3] 1.47 mi (7:37 / mi) +30m 7:10 / mi

Warm down via half hill

Monday Jun 15, 2015 #

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

12 PM

Road Running 45:14 [2] 5.73 mi (7:54 / mi) +40m 7:44 / mi
ahr:122 max:132

Steady run with Stewart down to the coast, along towards Granton, back up to the cycle path and back. HR getting back to where it should be for an easy run.

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