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Training Log Archive: runnermdj

In the 7 days ending Jan 15, 2017:

activity	#	time	miles		km		+m
Hill Running	3	3:11:14	16.72	(11:26)	26.91	(7:06)	1910
Road Running	4	2:17:02	19.09	(7:11)	30.72	(4:28)	180
Bike	6	1:40:00	20.0	(5:00)	32.19	(3:06)
Trail Running	2	55:29	7.54	(7:21)	12.14	(4:34)	100
Total	13	8:03:45	63.35	(7:38)	101.95	(4:45)	2190

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Sunday Jan 15, 2017 #

10 AM

Hill Running 1:30:00 [3] 7.32 mi (12:18 / mi) +850m 9:02 / mi
ahr:129 max:155

Run from Alva Glen car park up Wood Hill, Ben Ever, Ben Cleuch, Ben Buck, Landrover Track, Nebit and down. A lot milder so the snow was quite patchy and very wet underfoot. Ran with Angela and the dogs, was her first proper hill run in a long time, so wasn't sure whether it was going to be more of a hill walk (she claimed to be unfit!). Pace up Wood Hill was pretty fast (HR in the 150s - just like old times though at least I didn't get dropped!) so was glad to be able to ease off on the flats and downhills! Enjoyed the run.

6 PM

Bike 10:00 [1] 2.0 mi (5:00 / mi)

Eventually retrieved my bike!

Saturday Jan 14, 2017 #

1 PM

Trail Running 6:08 [3] 0.75 mi (8:11 / mi) +70m 6:20 / mi

Run from Broughton Village Hall up to the start/finish area by the Shepherd's cottage.

Hill Running 1:06:47 [4] 6.01 mi (11:07 / mi) +600m 8:29 / mi

A run in the Broughton Heights round the course planned for the 2017 Inter Counties Champs on 13th May. Clockwise loop round the east side of the valley over Hammerhead and the Grey Yade ridge before crossing the valley near the start and doing a loop over Clover Law, before returning down the John Buchan Way to finish. Great run in the snow. First loop was a bit quicker (less snow) apart from some drifting near the highest point of the ridge. The Clover Law ridge was much tougher since the path's on the lea side of a wall, so perfect for catching the drifted snow. Over the knees in bits so a good workout! Glorious day out.

Love the route and looking forward to the event. Should be a cracking race and good for spectating too. Very positive meeting with the landowner who's offering an impressive byre for registration, with plenty parking on the avenue. Next step to get the details out there and entries open!

Trail Running 4:38 [2] 0.72 mi (6:26 / mi)

Run back down the avenue to the village hall.

Friday Jan 13, 2017 #

Bike 10:00 [1] 2.0 mi (5:00 / mi)

12 PM

Trail Running 44:43 [3] 6.07 mi (7:22 / mi) +30m 7:15 / mi

Run round Warriston loop to St Marks Park, 8 laps of strides then run back to work via Warriston loop. Glad the paths were almost totally ice free and the park was the usual sunny oasis, vaguely warm even. Joined by Kev & Marco.

5 PM

Road Running 12:45 [2] 1.8 mi (7:05 / mi) +20m 6:51 / mi

Some Tw#t had locked their bike to mine at the station so unscheduled run home with a heavy rucsac. Third time it's happened in last 2 years or so.

Thursday Jan 12, 2017 #

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

Note
(rest day)

Wednesday Jan 11, 2017 #

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

12 PM

Road Running 14:30 [3] 1.81 mi (8:01 / mi) +40m 7:30 / mi

Run across to AS with Stewart and Dessie.

Hill Running 34:27 [4] 3.39 mi (10:10 / mi) +460m 7:09 / mi

Run from boulder up the crags, nether, Duddingston, MFD to crow hill, nether then dasses descent back. Basically WASP minus Dunsapie Crag. Took it quite steady on the climbs. Wind was very strong which made it tricky. Quite muddy in bits too. Ran with Big D.

Road Running 15:39 [2] 1.92 mi (8:09 / mi) +40m 7:39 / mi

Run back to work

Tuesday Jan 10, 2017 #

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

12 PM

Road Running 14:08 [2] 1.91 mi (7:24 / mi) +10m 7:17 / mi
ahr:119

Warm up including 2 x Stockbridge loop

Road Running 18:15 [4] 3.35 mi (5:27 / mi) +10m 5:24 / mi
ahr:139 max:157

Session at Warriston Triangle - 3 x 3min, 2min, 1min with 1min recoveries. Found it quite hard going and pace wasn't exactly that quick. Kev & Marco quite a bit ahead. Interesting HR didn't get that high.

Road Running 12:20 [2] 1.64 mi (7:31 / mi) +10m 7:23 / mi
ahr:124

Warm down back to work

Monday Jan 9, 2017 #

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

12 PM

Road Running 49:25 [2] 6.66 mi (7:25 / mi) +50m 7:15 / mi
ahr:121

Run from work round cycle path loop plus Stockbridge loop at the end. Weather very grim for first couple of miles, heavy blustery icy rain, but at least it eased off. Out with Marco, Kev, Cameron & Murray.

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