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Training Log Archive: runnermdj

In the 7 days ending Feb 7, 2016:

activity	#	time	miles		km		+m
Road Running	6	3:22:02	27.82	(7:16)	44.77	(4:31)	580
Trail Running	4	2:53:22	22.89	(7:34)	36.84	(4:42)	580
Bike	5	1:40:00	20.0	(5:00)	32.18	(3:06)
Conditioning	1	10:00
Total	14	8:05:24	70.71		113.79		1160

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Sunday Feb 7, 2016 #

10 AM

Trail Running 1:26:40 [2] 10.74 mi (8:04 / mi) +360m 7:19 / mi
ahr:127

Decided against the Ochils given the forecast. Ran from the house along the Loch then up to Beecraigs and Cockleroi. Cockleroi was a real struggle to stay upright in the wind. Ran back via Loch car park, Hill house and Avalon Gardens. Wild day, wet the whole run. Kept effort as easy as possible.

Saturday Feb 6, 2016 #

8 AM

Trail Running 24:18 [2] 3.3 mi (7:22 / mi) +80m 6:51 / mi

Run round the Falkirk Parkrun course as a warm up. Wet & chilly!

9 AM

Trail Running race 17:32 [5] 3.12 mi (5:37 / mi) +80m 5:12 / mi

Falkirk Parkrun. Fancied a race, even though not had many easy days this week. Prasad was there for his first Parkrun so no chance for the win! Ran a solid race for second, worked well and decent speed. Passed John Denovan at top of the first climb and pushed on from there. Yet another run within a few seconds of recent efforts so good at least to keep the level up. Felt pretty chilly at times in the rain.

Trail Running 18:21 [2] 2.29 mi (8:01 / mi) +40m 7:36 / mi

Warm down round the course with Prasad to the bottom of HBH, then just back to the car.

Friday Feb 5, 2016 #

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

12 PM

Trail Running 26:31 [3] 3.44 mi (7:43 / mi) +20m 7:34 / mi

Run round Warriston big loop plus six laps of St Marks Park, stride the straights, jog the byeline

Conditioning 10:00 [3]

2 sets of oregon circuits (20sec on/off) with Kev, Paddy & Cameron

Road Running 13:38 [2] 1.76 mi (7:45 / mi) +20m 7:29 / mi

Run back plus Stockbridge loop

Thursday Feb 4, 2016 #

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

12 PM

Road Running 15:10 [2] 1.99 mi (7:37 / mi) +40m 7:10 / mi
ahr:124

Run across to AS

Road Running 48:12 [4] 5.69 mi (8:28 / mi) +390m 6:59 / mi
ahr:137

From the boulder up the bog, Pipers, Nether, dry valley descent, dasses then crags to finish. Took the early climbs steady then did last climb hard. Still a bit wet underfoot but much better than last week. Decent weather too. Out with Marco, Fionna, Kev & Paddy. Ran back to work via St Andrews Sq and Dundas St.

Wednesday Feb 3, 2016 #

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

12 PM

Road Running 24:58 [3] 3.77 mi (6:37 / mi) +20m 6:31 / mi

Felt good so short run turned into a brisk run. Ran round Warriston big loop AC & Stockbridge loop. Lovely sunny, cool lunchtime.

Tuesday Feb 2, 2016 #

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

12 PM

Road Running 9:24 [2] 1.27 mi (7:24 / mi) +10m 7:13 / mi

Warm up run to Warriston loop

Road Running intervals 28:14 [5] 4.99 mi (5:39 / mi) +40m 5:31 / mi

Session round the larger Warriston loop a couple of times, then the triangle - 4 x 6mins (80sec recs)+ 2 x 2mins (1min rec). Rep paces (min/mile) :

5.57, 5.42, 5.32, 5.34, 5.34, 5.29

Felt reasonably strong and was out front for the whole session for a change. Ran with Kev, Marco & Cameron. Blustery day though relatively sheltered.

1 PM

Road Running 13:14 [2] 1.77 mi (7:29 / mi) +20m 7:13 / mi

Warm down to work plus Stockbridge loop

Monday Feb 1, 2016 #

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

12 PM

Road Running 49:12 [2] 6.58 mi (7:29 / mi) +40m 7:20 / mi

Steady run up WoL, Dean Path back on cycle path at Ravelston then round the loop and added on Stockbridge loop at the end. Out with Kev & Marco. A bit blowy.

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