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Training Log Archive: runnermdj

In the 7 days ending May 14, 2017:

activity # timemileskm+m
  Hill Running2 2:23:38 11.88(12:05) 19.12(7:31) 1260
  Road Running4 2:18:30 18.67(7:25) 30.05(4:37) 160
  Bike4 1:20:00 16.0(5:00) 25.75(3:06)
  Trail Running1 1:11:05 8.68(8:11) 13.97(5:05) 300
  Total10 7:13:13 55.23(7:51) 88.88(4:52) 1720

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Sunday May 14, 2017 #

9 AM

Road Running 12:42 [1] 1.25 mi (10:10 / mi)

Helix Parkrun #56 with Hanna. Another consistent run despite being breezy.
10 AM

Trail Running 1:11:05 [2] 8.68 mi (8:11 / mi) +300m 7:24 / mi
ahr:122 max:139

Any hopes of feeling fresh after not running (much) yesterday were soon dashed, felt pretty knackered. Kept it easy up to Cockleroi and back. HR back to being relatively low for the pace which is good.

Saturday May 13, 2017 #

Note
(rest day)

Full on day of organising the Inter-Counties Hill Champs at Broughton. Thankfully went well and FVO in the medals!
C • Well done 3

Friday May 12, 2017 #

10 AM

Hill Running 1:50:00 [3] 8.24 mi (13:21 / mi) +900m 9:58 / mi

Marking the course for Inter Counties in the Broughton Heights. Stop/start and with a heavyish rucsac. Actually out for nearly 3 hours.

Thursday May 11, 2017 #

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

12 PM

Road Running 14:55 [2] 1.94 mi (7:41 / mi) +40m 7:14 / mi

Run across to AS

Hill Running hills 33:38 [4] 3.64 mi (9:14 / mi) +360m 7:04 / mi

Run from the boulder. Did a climb then traverse round Whinny to Dunsapie Crag, then did the top section of MFD from the road hard, then over Nether, down Pipers, and up the crags to finish. Out with Kev, Paddy, Andy and Fraser. Cool easterly and bone dry yet again.

Road Running 14:28 [2] 1.89 mi (7:39 / mi) +40m 7:11 / mi

Run back to work

Wednesday May 10, 2017 #

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

Note
(rest day)

Tuesday May 9, 2017 #

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

12 PM

Road Running 12:56 [2] 1.71 mi (7:34 / mi) +10m 7:26 / mi
ahr:121

Run to Warriston Triangle

Road Running tempo 27:23 [4] 4.62 mi (5:56 / mi) +20m 5:51 / mi
ahr:155

Tempo run from the south junction of the triangle, along to then up Dogleg to 5 ways, then along the psycho path until 14mins (just short of Crewe Toll), turned then ran back. Stats :

Out : 14.00, 2.31 miles, 6.03min/mile
Back : 13.21, 2.31 miles, 5.47min/mile

Definitely a bit of climb on the way out although you'd swear normally that path was flat! Slight headwind too, so no surprise the pace dropped 20secs/mile after the turn without changing the effort. Paced it well and felt strong enough. Good to do a tempo, don't do enough of these.

Road Running 8:53 [2] 1.13 mi (7:52 / mi) +10m 7:39 / mi
ahr:126

Run back to work. Legs tired!

Monday May 8, 2017 #

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

12 PM

Road Running 47:13 [2] 6.13 mi (7:42 / mi) +40m 7:33 / mi

Easy steady round the WoL/cycle path loop with Kev, Marco & Dave.

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