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Training Log Archive: runnermdj

In the 7 days ending Apr 30, 2017:

activity # timemileskm+m
  Trail Running3 2:07:19 17.88(7:07) 28.78(4:25) 350
  Road Running5 2:03:04 15.63(7:52) 25.16(4:54) 190
  Hill Running2 1:40:55 10.88(9:17) 17.51(5:46) 1010
  Bike5 1:20:00 16.0(5:00) 25.75(3:06)
  Conditioning1 10:00
  Total12 7:21:18 60.39 97.19 1550

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Sunday Apr 30, 2017 #

9 AM

Road Running 12:43 [1] 1.27 mi (10:01 / mi)

Helix Parkrun #55 with Hanna.
1 PM

Hill Running 1:07:51 [4] 7.47 mi (9:05 / mi) +670m 7:06 / mi

Run with Craig Mattocks from Broughton Village Hall. Ran up to Broughton Place then went round the Inter Counties route (Hammerhead loop then Clover loop). Good strong pace the whole way. Thankfully the tracks have dried out so looking good for the race. Very windy on the tops.

Saturday Apr 29, 2017 #

10 AM

Trail Running 1:14:57 [3] 10.0 mi (7:30 / mi) +310m 6:50 / mi
ahr:133 max:161

Run up to Beecraigs and Cockleroi and back with John Redding. Good to have company and pace was fairly solid with a short effort up Cockleroi. Added on a little at the end to take the distance to 10. Pretty chilly again and superbly dry everywhere.

Friday Apr 28, 2017 #

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

12 PM

Trail Running 28:14 [3] 3.83 mi (7:22 / mi) +10m 7:19 / mi
ahr:125 max:152

Run round Warriston big loop to the park then 6 laps of strides.

Conditioning 10:00 [3]

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

Road Running 8:39 [2] 1.11 mi (7:48 / mi) +10m 7:35 / mi
ahr:125

Run back to work

Thursday Apr 27, 2017 #

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

12 PM

Road Running 14:14 [3] 1.88 mi (7:34 / mi) +50m 7:00 / mi
ahr:123

Run across to AS

Hill Running 33:04 [4] 3.41 mi (9:42 / mi) +340m 7:24 / mi
ahr:146 max:160

Went exploring a bit with Cameron on AS up the Radical Road (with diversions off it), round the south west flank of Nether on some paths through the gorse I didn't know existed, then up to Nether, round Crow, down for an explore of Dunsapie Crag then back up and over the dry valley col and back. Dry as a bone everywhere.

Road Running 14:05 [2] 1.8 mi (7:49 / mi) +40m 7:19 / mi
ahr:136

Back to work via St Andrews Square

Wednesday Apr 26, 2017 #

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

Note
(rest day)

Tuesday Apr 25, 2017 #

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

12 PM

Road Running 8:05 [2] 1.02 mi (7:55 / mi) +20m 7:28 / mi
ahr:119

Warm up to Inverleith Park

Trail Running 24:08 [4] 4.05 mi (5:58 / mi) +30m 5:49 / mi
ahr:142 max:158

Session at Inverleith Park - 8,6,4,3,2,1min with 90s after the 8 & 6 then 1min recs. Never really got going pace-wise, felt a bit like a bag of spanners, but kept up the effort at least. A bit over dressed too, having expected blizzards, only to find pleasant sunshine and a cool breeze. Job done.

Road Running 13:29 [2] 1.77 mi (7:37 / mi) +20m 7:21 / mi
ahr:124

Run back to work

Monday Apr 24, 2017 #

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

12 PM

Road Running 51:49 [2] 6.78 mi (7:39 / mi) +50m 7:28 / mi
ahr:119 max:137

Steady run round the WoL, Ravelston, cycle loop & Stockbridge loop with Marco & Cameron.

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