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Training Log Archive: runnermdj

In the 7 days ending Jul 31, 2016:

activity # timemileskm+m
  Road Running3 1:57:58 16.6(7:06) 26.72(4:25) 160
  Hill Running2 1:51:18 11.79(9:26) 18.97(5:52) 1080
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Walking1 1:30:00
  Trail Running1 1:00:26 8.27(7:18) 13.31(4:32) 300
  Total11 7:59:42 56.66 91.18 1540
  [1-5]10 6:29:42

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Sunday Jul 31, 2016 #

8 AM

Hill Running 1:19:01 [3] 8.06 mi (9:48 / mi) +780m 7:32 / mi
ahr:136 max:150

Holiday in Saalbach. Ran up the valley to the Spielberghaus then up the steep climb to the Bernkogel. Forgot how tough a climb it was! Headed across to the reservoir then down the fast descent to the valley. Steady back from there. Nice and sunny though overcast by the finish and not too warm. Felt the altitude a bit ( or maybe it was just tough!).
11 AM

Walking 1:30:00 [0]

Walk down from the Schattberg middle station with Hanna and Tracey. Raining a bit, but OK.

Saturday Jul 30, 2016 #

9 AM

Trail Running 1:00:26 [3] 8.27 mi (7:18 / mi) +300m 6:34 / mi

Run from the house up to Beecraigs and Cockleroi and back. Ran at a moderate effort as felt quite fresh. Nice breezy bright morning.

Friday Jul 29, 2016 #

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

Note
(rest day)

Ankles been stiff this week and one of the tendons nipping so decide on a precautionary rest day since got 2 weeks of mountain running ahead!

Thursday Jul 28, 2016 #

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

12 PM

Road Running 14:18 [2] 1.98 mi (7:13 / mi) +40m 6:48 / mi

Run across to AS

Hill Running 32:17 [4] 3.73 mi (8:39 / mi) +300m 6:55 / mi

Ran past St Margaret's Loch then up to Dunsapie Loch via the trail by the wall. Climbed up to Nether then descended Pipers and finished up the crags. Breathing was good, legs OK. Well controlled on the climbs. Out with Kev.

Road Running 12:54 [2] 1.83 mi (7:03 / mi) +30m 6:42 / mi

Run back to work

Wednesday Jul 27, 2016 #

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

Note
(rest day)

Tuesday Jul 26, 2016 #

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

12 PM

Road Running 7:45 [2] 1.01 mi (7:41 / mi) +10m 7:27 / mi

Run to Warriston Triangle

Road Running intervals 24:31 [4] 4.26 mi (5:45 / mi) +20m 5:40 / mi

Session - 3 x Warriston Triangle (1.42 miles) with 2min recoveries.

Lap times/paces - 8.04, 8.15, 8.12 (5.41, 5.50. 5.46)

Set off steady and picked the pace up well on first lap. Second lap went a bit pear-shaped for two reasons - inhaler had run out so was wheezy, then a dog decided to run under my feet for a few hundred metres, which totally ruined the rhythm/pacing. Never really got going on the last rep. Frustrating but job done.

Road Running 10:56 [2] 1.35 mi (8:06 / mi) +20m 7:44 / mi

Run back to work including Stockbridge loop.

Monday Jul 25, 2016 #

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

12 PM

Road Running 47:34 [2] 6.17 mi (7:43 / mi) +40m 7:33 / mi

Round the WoL, Dean Path, cycle path loop with Stewart, Dessie, Kev, Paddy and Adam for a bit. No nav issues today!

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