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Training Log Archive: runnermdj

In the 7 days ending Apr 16, 2017:

activity # timemileskm+m
  Trail Running3 3:22:28 24.59(8:14) 39.58(5:07) 960
  Road Running3 2:08:04 17.9(7:09) 28.81(4:27) 290
  Bike4 1:20:00 16.0(5:00) 25.75(3:06)
  Hill Running1 32:48 3.75(8:45) 6.03(5:26) 350
  Total10 7:23:20 62.24(7:07) 100.17(4:26) 1600

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Sunday Apr 16, 2017 #

9 AM

Trail Running 1:05:19 [3] 7.56 mi (8:38 / mi) +300m 7:41 / mi
ahr:129 max:157

Ran from the house up the north side of Cockleroi (easy gully), and back through Beecraigs and via canal. Kept pace reasonably easy. Spotty rain and quite chilly, wore tights, gloves,thermal & gilet so not quite summer yet. Passed the church congregation coming off Cockleroi after their service.

Saturday Apr 15, 2017 #

9 AM

Trail Running 1:22:29 [3] 10.02 mi (8:14 / mi) +490m 7:09 / mi
ahr:137 max:162

Run from the house direct up to the north face of Cockleroi (26.20 to top), Witchcraig, Guthries, Loch, Hillhouse and back. Put in a few efforts(ish) enroute, in particular the Witchcraig loop. Freezing wind though pleasant at time where sheltered and in the sun. Got soaked in descent from Beecraigs, quads suffered in the cold. Nice to stretch the legs but HR still too high and recovery poor.

Friday Apr 14, 2017 #

11 AM

Trail Running 54:40 [2] 7.01 mi (7:48 / mi) +170m 7:15 / mi
ahr:125 max:141

Run from the house up the Avon, golf course hill, canal, west loch end and home. Cool conditions, steady pace.

Thursday Apr 13, 2017 #

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

12 PM

Road Running 14:24 [2] 1.99 mi (7:14 / mi) +40m 6:49 / mi

Run across to AS

Hill Running 32:48 [4] 3.75 mi (8:45 / mi) +350m 6:47 / mi

From the boulder up the bog, pipers, nether, tourist descent, dasses then finish up the crags. Starting to feel a bit better. Did the last climb fairly hard. Out with Dave, Marco and new guy Jules. Cool, breezy & dry, and bone dry underfoot.

Road Running 13:47 [2] 1.86 mi (7:25 / mi) +30m 7:03 / mi

Run back to work

Wednesday Apr 12, 2017 #

Note
(rest day)

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

Tuesday Apr 11, 2017 #

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

12 PM

Road Running 9:43 [2] 1.32 mi (7:22 / mi) +10m 7:12 / mi

Warm up to Warriston Triangle

Road Running intervals 25:16 [4] 4.25 mi (5:57 / mi) +10m 5:54 / mi

Session round Warriston triangle -
1,2,3,4,5,4,3,2,1min (1min after the 1,2,3s and 90secs after the 4 & 5s).
Decided to take to pretty steady so was dropped by the guys on the initial couple of reps, but because I was quite one paced, was keeping up with Paddy and Cameron on the longer reps, before getting dropped again on the last two. Didn't feel too bad considering but pace is pretty slow. Fairly breezy but nice & cool.

Road Running 11:15 [2] 1.44 mi (7:49 / mi) +50m 7:03 / mi

Warm down including climb up Dublin Street.

Monday Apr 10, 2017 #

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

12 PM

Road Running 53:39 [2] 7.04 mi (7:37 / mi) +150m 7:09 / mi

Ran across to AS to meet the guys then did a lap clockwise and ran back. Good conditions and felt much better.

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