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Training Log Archive: runnermdj

In the 7 days ending Jun 12, 2016:

activity # timemileskm+m
  Trail Running6 3:44:20 29.53(7:36) 47.52(4:43) 710
  Road Running3 1:47:02 15.08(7:06) 24.27(4:25) 120
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Conditioning1 10:00
  Total13 7:21:22 64.61 103.98 830

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Sunday Jun 12, 2016 #

10 AM

Trail Running 15:21 [1] 1.33 mi (11:33 / mi) +30m 10:47 / mi

Ran with Hanna and Tracey round the Dechmont Law Fun Run. Nice course and Hanna did very well given the hills.
11 AM

Trail Running 11:42 [2] 1.63 mi (7:11 / mi) +40m 6:40 / mi

Warm up round the woods and back plus six strides.
12 PM

Trail Running race 36:56 [5] 6.23 mi (5:56 / mi) +130m 5:34 / mi

Dechmont Law Trail 10k - Pretty much my favourite type of race, undulating mainly gravelly trails through woods and countryside. From the start Hamish Battle went off into the lead and was joined by John Denovan but reeled John in towards the end of the first shorter lap, then he dropped out! Hamish just eaked out the lead the whole way but felt strong running on my own and pleased with the overall performance and time. Rained most of the race though didn't really notice it. Only one section a bit muddy. Finished 1.26 behind Hamish and nearly 2mins up on 3rd. And only about 20secs or so down on 2012.

Trail Running 12:17 [2] 1.69 mi (7:16 / mi) +40m 6:46 / mi

Another lap of the woods as a warm down then back to the school.

Saturday Jun 11, 2016 #

12 PM

Trail Running 1:05:51 [2] 8.18 mi (8:03 / mi) +300m 7:14 / mi
ahr:123 max:144

Run from the house up the direct route to Cockleroi and back via Hill House. Overcast and cool. Took it fairly easy.

Friday Jun 10, 2016 #

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

12 PM

Trail Running 28:37 [3] 3.74 mi (7:39 / mi) +20m 7:32 / mi

Run round Warriston big loop to St Marks Park then 7 laps of stride the straights, jog the bye line. Was supposed to be 6.

Conditioning 10:00 [3]

2 sets of Oregon circuits (20sec on/off) with Kev

Road Running 13:20 [2] 1.75 mi (7:37 / mi) +20m 7:22 / mi

Run back to work including Stockbridge loop

Thursday Jun 9, 2016 #

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

Note
(rest day)

Wednesday Jun 8, 2016 #

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

12 PM

Trail Running 53:36 [2] 6.73 mi (7:58 / mi) +150m 7:27 / mi

Run to Corstorphine hill and back via WoL, Dean Path & Ravelston with Marco, Keith and Kev. Another sunny run.

Tuesday Jun 7, 2016 #

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

12 PM

Road Running 10:02 [2] 1.39 mi (7:13 / mi) +20m 6:55 / mi

Warm up round the Stockbridge loop then to Warriston.

Road Running intervals 25:15 [4] 4.28 mi (5:54 / mi) +20m 5:49 / mi

Session round the Warriston Triangle with Marco, Kev & Murray - 6 x 4mins (90sec recs). Legs were still tired from the weekend so built the pace into it...

Paces - 6.01min/mile, 5.39, 5.47, 5.33, 5.30, 5.31

Worked ok, and just glad to get it done. Pretty muggy and could hear thunder not far away though it stayed dry.

Road Running 13:15 [2] 1.77 mi (7:29 / mi) +20m 7:14 / mi

Run back including Stockbridge loop.

Monday Jun 6, 2016 #

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

12 PM

Road Running 45:10 [2] 5.89 mi (7:40 / mi) +40m 7:31 / mi

Ran up WoL, Dean Path, Ravelston and round the cycle path with Kev. Legs tired so glad of an easy run.

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