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Training Log Archive: runnermdj

In the 7 days ending Aug 9, 2015:

activity # timemileskm+m
  Trail Running3 2:27:22 19.05(7:44) 30.66(4:48) 540
  Hill Running2 1:42:26 11.57(8:51) 18.62(5:30) 1010
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Road Running3 1:06:10 8.51(7:47) 13.7(4:50) 160
  Conditioning1 10:00
  Total10 7:05:58 59.13 95.16 1710

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Sunday Aug 9, 2015 #

10 AM

Trail Running 1:32:57 [3] 10.99 mi (8:27 / mi) +470m 7:28 / mi
ahr:132 max:147

Ran along the old railway from Keswick to Brundholme, then up to Blencathra Centre, loop round Glendeterra to Latrigg CP then up Latrigg and down to Keswick to finish. Lovely run though spoiled slightly by 8 motorbikes coming the other way through the glen.

Saturday Aug 8, 2015 #

11 AM

Hill Running 1:08:44 [3] 8.2 mi (8:23 / mi) +560m 6:55 / mi

Run in Latrigg, 2 x climb via zig zags/descend east ridge + car park climb twice and back. Quite warm. Steady pace overall.

Friday Aug 7, 2015 #

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

12 PM

Trail Running 29:19 [3] 3.68 mi (7:58 / mi) +20m 7:50 / mi

Run to St Marks Park plus 12 x stride the side, jog the byeline. Cameron and Fionna joined the fun. Lovely and sunny (highly unusual weather!)

Conditioning 10:00 [3]

2 sets of Oregon circuits (20sec on/off). The other two joined in.

Road Running 15:05 [2] 1.94 mi (7:47 / mi) +20m 7:32 / mi

Run back to work via WoL & Stockbridge.

Thursday Aug 6, 2015 #

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

Note
(rest day)

Wednesday Aug 5, 2015 #

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

12 PM

Road Running 13:02 [3] 1.82 mi (7:10 / mi) +50m 6:36 / mi
ahr:135

Run across to AS. A bit brisker than usual.

Hill Running 33:42 [4] 3.37 mi (10:00 / mi) +450m 7:04 / mi
ahr:156 max:166

Arthur's Seat run with the WASP group. Up the crags, Nether Hill, down to Dunsapie car park then down the wall to Duddingston. Big climb back up Nether Hill then descended via dry valley back to the boulder. Tough run, bordering on 5 for effort. Not that fit on the climbs, tough! Had to walk a bit. Dry underfoot and a little humid.

Road Running 14:26 [2] 1.81 mi (7:58 / mi) +30m 7:35 / mi
ahr:133

Run back to work. Legs knackered!

Tuesday Aug 4, 2015 #

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

12 PM

Road Running 10:14 [2] 1.33 mi (7:42 / mi) +10m 7:31 / mi

Run across to Inverleith Park.

Trail Running 25:06 [3] 4.38 mi (5:44 / mi) +50m 5:32 / mi

Session in Inverleith Park with the usual group - 1, 2, 3, 4, 5, 4, 3, 2, 1min reps with 1min recoveries after 1, 2 & 3mins, and 90 secs after 4 & 5mins.

Rep paces (min/mile) - 6.04, 5.31, 5.39, 6.00, 5.51, 5.47, 5.42, 5.28, 5.06

First session in a long time so set out steady and built the pace. Felt in control and enjoyed the longer efforts. Got nearer the front rep by rep. Nice and cool though breezy.

Road Running 13:23 [2] 1.61 mi (8:19 / mi) +50m 7:35 / mi

Run back including up and down Dundas Street.

Monday Aug 3, 2015 #

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

Note
(rest day)

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