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Training Log Archive: runnermdj

In the 7 days ending Oct 30, 2016:

activity # timemileskm+m
  Trail Running3 3:04:25 23.17(7:58) 37.29(4:57) 650
  Road Running5 2:33:41 20.85(7:22) 33.55(4:35) 180
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Hill Running1 37:46 4.14(9:07) 6.66(5:40) 410
  Conditioning1 10:00
  Total12 8:05:52 68.16 109.69 1240

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MoTuWeThFrSaSu

Sunday Oct 30, 2016 #

9 AM

Road Running 12:53 [1] 1.26 mi (10:13 / mi)

Helix Parkrun #48 with Hanna.
10 AM

Trail Running 1:23:03 [2] 10.39 mi (8:00 / mi) +300m 7:20 / mi
ahr:123 max:143

Run along the Loch then up to Beecraigs & Cockleroi, and back by the canal. Lovely sunny morning for a run. Felt OK despite late night at SAL dinner.

Saturday Oct 29, 2016 #

9 AM

Trail Running 1:15:20 [2] 9.27 mi (8:08 / mi) +340m 7:18 / mi
ahr:125 max:144

Ran from the house up to the canal at the sports centre, then up to Beecraigs, Cockleroi, Loch car park, back over Hill house and back via Avalon Gardens. Misty on Cockleroi. Took it easy as a bit tired.

Friday Oct 28, 2016 #

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

12 PM

Trail Running 26:02 [3] 3.51 mi (7:25 / mi) +10m 7:21 / mi

Run round Warriston big loop to St marks Park then 6 laps of stride the straights, jog the bye lines.

Conditioning 10:00 [3]

2 sets of Oregon circuits (20secs on/off) wih Murray & Cameron

Road Running 13:27 [2] 1.75 mi (7:41 / mi) +20m 7:25 / mi

Run back to work including Stockbridge loop

Thursday Oct 27, 2016 #

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

12 PM

Road Running 14:28 [2] 1.84 mi (7:52 / mi) +40m 7:22 / mi

Run across to AS

Hill Running 37:46 [5] 4.14 mi (9:07 / mi) +410m 6:59 / mi

Run on AS from the boulder. Headed up Hyman's Knoll on Whinny Hill first then dropped down to Duddingston to do MFD. Continued over Nether then down Pipers to finish on the crags. Ran the climbs pretty hard though didn't feel that great. Maybe flu jab from Tuesday affecting things. Walked the steep bit at the top of MFD (7.33 for the climb). Out with Dessie, Stewart & Paddy which meant a faster pace generally overall. Very windy at times & quite mild.

Road Running 14:52 [2] 1.9 mi (7:49 / mi) +30m 7:27 / mi

Run back to work.

Wednesday Oct 26, 2016 #

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

Note
(rest day)

Tuesday Oct 25, 2016 #

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

12 PM

Road Running 12:18 [2] 1.72 mi (7:09 / mi) +10m 7:01 / mi

Warm up including 2 x Stockbridge loop

Road Running intervals 18:00 [5] 3.33 mi (5:24 / mi) +10m 5:21 / mi

Session round the Warriston Triangle - 3 x 3, 2, 1min (1min recs)
Ran quite strongly with even pace across the reps. Pleasant sunny weather. Decent squad out.

Road Running 16:19 [2] 2.08 mi (7:51 / mi) +10m 7:44 / mi

Warm down.

Monday Oct 24, 2016 #

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

12 PM

Road Running 51:24 [2] 6.97 mi (7:22 / mi) +60m 7:11 / mi

Run from work along the WoL to Dean Path, then Ravelston to pick up the cycle path loop back. Added on QS hill. Big squad out in the rain with Cameron, Dave, Paddy, Stewart, Drew & Dessie.

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