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Training Log Archive: runnermdj

In the 7 days ending May 1, 2016:

activity # timemileskm+m
  Road Running6 2:42:02 22.16(7:19) 35.66(4:33) 170
  Hill Running2 2:07:31 12.05(10:35) 19.39(6:35) 1210
  Trail Running3 1:59:46 15.42(7:46) 24.82(4:50) 140
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Conditioning1 10:00
  Total13 8:39:19 69.63 112.06 1520

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Sunday May 1, 2016 #

9 AM

Road Running 15:39 [1] 1.25 mi (12:31 / mi)

Helix Parkrun #37 for Hanna. She did well after a nights camping and in the wind/rain.
10 AM

Trail Running 1:17:13 [2] 9.71 mi (7:57 / mi) +80m 7:45 / mi
ahr:119 max:136

Ran up the Avon from the house to the canal, then along the canal to the golf range and back by the Loch. Felt very sluggish so stuck to the flat.

Saturday Apr 30, 2016 #

Note

Camped the night near the summit of Cockleroi with the family. Learnt that a one season sleeping bag bought in the 90s probably doesn't even cover one season. Hanna's Hello Kitty sleeping bag trumps it! Also a 2mm thick yoga mat is no substitute for my thermarest (still on loan since the OMM). And watching the sunset is so much better than Saturday night TV. Cr*p night sleep right enough!
10 AM

Hill Running 1:34:44 [3] 8.33 mi (11:22 / mi) +850m 8:38 / mi

Run from Alva Glen CP up the landrover track, up Ben Buck Burn and over to the north side of Ben Cleuch. Traversed round the back then up to the top of Ben Cleuch. Diverted on the descent southwards to check out Lady Alva's Web, the obvious snowdrift which often form after northerly blizzards. It was massive and corniced, likely more than 2m deep. Quite impressive since it all fell in the past couple of days or so. Carried on down over Ben Ever to finish where I started. New drifted snow made it a harder run this week though didn't hammer any descents. Very pleasant conditions.

Friday Apr 29, 2016 #

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

12 PM

Trail Running 28:29 [3] 3.74 mi (7:37 / mi) +20m 7:29 / mi

Run across to St Marks Park plus six laps of stride the straights, fog the bye lines. Luckily missed the freezing monsoon which happened 5 minutes before I headed out. Kev & Marco weren't so lucky.

Conditioning 10:00 [3]

2 sets of Oregon circuits (20sec on/off). Nothing like freezing rain in your face doing sit ups.

Road Running 12:19 [2] 1.66 mi (7:25 / mi) +20m 7:09 / mi

Run back to work via Stockbridge loop.
5 PM

Road Running 12:19 [2] 1.65 mi (7:28 / mi) +10m 7:20 / mi

Extra run home from the station via the loch since some idiot had locked their bike to mine! Something I've managed not to do to anyone else in 15 years of cycle commuting in Linlithgow, but this is the 3rd time it's happened to me.

Thursday Apr 28, 2016 #

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

12 PM

Trail Running 14:04 [2] 1.97 mi (7:08 / mi) +40m 6:43 / mi

Run across to AS

Hill Running 32:47 [4] 3.72 mi (8:49 / mi) +360m 6:47 / mi

Run from the boulder up the bog, pipers scramble, nether, tourist descent, dasses & crags to finish. Ran the dasses climb quite hard for a change and steady on the other climbs. Spitty cold rain but ok. Ran with Kev.

Road Running 13:28 [2] 1.93 mi (6:59 / mi) +40m 6:33 / mi

Run back to work

Wednesday Apr 27, 2016 #

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

Note
(rest day)

Tuesday Apr 26, 2016 #

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

12 PM

Road Running 13:13 [2] 1.72 mi (7:41 / mi) +50m 7:03 / mi

Run up to the canal from work

Road Running intervals 25:12 [5] 4.52 mi (5:35 / mi)
shoes: tempoboost1

Session on the canal with Kev & Marco -
1, 2, 3, 4, 5, 4, 3, 2, 1min (1min after 1, 2 & 3s, 75secs after 4 & 5s)

Pace :
1min - 5.42min/mile
2min - 5.44
3min - 5.33
4min - 5.45 (turned at cobbles)
5min - 5.39
4min - 5.30
3min - 5.33
2min - 5.26
1min - 5.03

Was a bit rusty at the start but clicked into gear and led the longer reps. Found the last couple quite hard as Kev picked it up. Good session though. Pretty chilly and breezy but ok. First run in tempo boost, felt good.

Road Running 17:04 [2] 2.34 mi (7:18 / mi) +10m 7:12 / mi

Run back to work via QS

Monday Apr 25, 2016 #

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

12 PM

Road Running 52:48 [2] 7.09 mi (7:27 / mi) +40m 7:19 / mi

Run up WoL, Dean Path and cycle path loop with Stockbridge loop tagged on the end. Out with Marco, Kev & Dessie. Fairly baltic and breezy, though stayed dry.

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