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Training Log Archive: runnermdj

In the 7 days ending Dec 20, 2015:

activity # timemileskm+m
  Road Running6 3:07:59 24.35(7:43) 39.19(4:48) 230
  Hill Running2 1:53:00 11.26(10:02) 18.12(6:14) 1130
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Trail Running1 1:08:57 8.59(8:02) 13.82(4:59) 300
  Total13 7:49:56 64.2(7:19) 103.32(4:33) 1660

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Sunday Dec 20, 2015 #

9 AM

Road Running 16:16 [1] 1.25 mi (13:01 / mi)

Helix Parkrun #32 with Hanna. Full waterproofs again.
10 AM

Hill Running 1:20:47 [3] 8.07 mi (10:01 / mi) +800m 7:39 / mi

Run from Alva Glen up Ben Ever, Ben Cleuch, Andrew Gannel, Kingseat gate and down to Tilli shops. Fairly wild weather though the wind mainly favourable on the climbs, though struggled to get to the top of AG! Heavy cold rain for most of the run but great to be up in the hills. Descents very slippy.

Saturday Dec 19, 2015 #

10 AM

Trail Running 1:08:57 [3] 8.59 mi (8:02 / mi) +300m 7:14 / mi
ahr:127 max:151

Run from the house up to the canal, Beecraigs, Cockleroi and back via the main street. Not feeling particularly good but OK enough. Strong very mild SW wind.

Friday Dec 18, 2015 #

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

12 PM

Road Running 34:39 [2] 4.48 mi (7:44 / mi) +40m 7:32 / mi
ahr:116 max:129

Ran along to Stockbridge, twice round the loop while Stewart popped into the bank, then along to the Warriston big loop AC. T-shirt and shorts on an easy in December! Out with Kev & Stewart. Felt quite a bit better than yesterday.

Thursday Dec 17, 2015 #

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

12 PM

Road Running 14:47 [2] 1.9 mi (7:47 / mi) +40m 7:18 / mi

Run across to AS

Hill Running 32:13 [4] 3.19 mi (10:06 / mi) +330m 7:39 / mi
ahr:143 max:159

Hill run from the boulder up the dry valley to the DV col. Did a loop over, round and back over Whinny Hill, exporing a few trails on the east side of the hill using the EUOC map as a guide. Returned to the DV col then climbed Nether, descended tourist track and finished up and down Haggis Knowe. Nice to do something different though was struggling on the climbs. Not feeling good, HR high even though going fairly slow. Very mild and a bit breezy. Out with Cameron, Kev & Paddy.

Road Running 13:54 [2] 1.76 mi (7:54 / mi) +40m 7:23 / mi

Run back to work via St Andrews Sq and Dundas Street.

Wednesday Dec 16, 2015 #

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

7 AM

Road Running tempo 21:37 [4] 3.53 mi (6:07 / mi) +30m 5:58 / mi

Works Xmas lunch today so got an earlier train then did a short and brisk tempo round Warriston Triangle and Stockbridge loop. Fastest mile 5.54. At desk by normal time so job done. Fairly mild, no wind.

Tuesday Dec 15, 2015 #

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

12 PM

Road Running 11:02 [2] 1.47 mi (7:30 / mi) +10m 7:21 / mi

Warm up to the Warriston Triangle

Road Running intervals 23:08 [3] 3.36 mi (6:53 / mi) +20m 6:46 / mi
ahr:133 max:148

First day where I've felt a lot better. Decided to join Fionna, Cameron and Fraser for an easy session - 8 x 2mins (1min recs). Ran with F & C with Fraser well ahead.

Paces (min/mile) - 6.37, 6.25, 6.00, 6.12, 6.09, 5.58, 6.06, 6.08

Felt well in control and HR peaking at least 20bpm below max. Good session to transition back into proper training hopefully. Nice & cool with no wind.

Road Running 11:22 [2] 1.53 mi (7:26 / mi) +10m 7:17 / mi
ahr:118

Easy run back to work.

Monday Dec 14, 2015 #

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

Driech
12 PM

Road Running 41:14 [2] 5.07 mi (8:08 / mi) +40m 7:56 / mi
ahr:119

Up the WoL then on to the cycle path to Ravelston, then back via Dean Path and WoL (extra WoL loop at the end). Easy run with Stewart and Marco. Weather still driech.

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