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Training Log Archive: runnermdj

In the 7 days ending Aug 6, 2017:

activity # timemileskm+m
  Road Running4 2:17:34 18.96(7:15) 30.51(4:30) 170
  Hill Running2 1:45:37 11.77(8:58) 18.94(5:35) 1020
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Trail Running1 27:37 3.49(7:55) 5.62(4:55) 10
  Conditioning1 10:00
  Total10 6:20:48 54.22 87.26 1200

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MoTuWeThFrSaSu

Sunday Aug 6, 2017 #

9 AM

Hill Running 1:14:40 [3] 8.47 mi (8:49 / mi) +700m 7:01 / mi

Ran up the valley towards the Spielberghaus then up the zig-zags onto the Bernkogel shoulder, then across to the reservoir at Wetterkreuz, then down the long descent to the valley and back to the hotel. First mile was a bit grim from after yesterday's travelling but ok after that. Almost about turned after a few grumbles of thunder but it was ok as I got higher, apart from 15mins of very heavy rain. Struggling with stiff ankles, hopefully loads of hills will help rather than hinder them.

Saturday Aug 5, 2017 #

Note
(rest day)

Travelling

Friday Aug 4, 2017 #

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

12 PM

Trail Running 27:37 [3] 3.49 mi (7:55 / mi) +10m 7:51 / mi

Run round Warriston big loop then 6 laps of strides at St Marks park.

Conditioning 10:00 [3]

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

Road Running 14:13 [2] 1.8 mi (7:54 / mi) +10m 7:46 / mi

Run back to work

Thursday Aug 3, 2017 #

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

12 PM

Road Running 14:15 [2] 1.79 mi (7:58 / mi) +40m 7:27 / mi

Run across to AS

Hill Running 30:57 [4] 3.3 mi (9:23 / mi) +320m 7:12 / mi

Ran from the boulder to the Hyman's knoll climb, over Whinny, DV col, Nether, Pipers descent then crags to finish. Took the climbs at a controlled pace and only one brief stop. Out with Kev, Marco & Cameron. Wet underfoot from the morning rain but got lucky and it stayed dry for the run.

Road Running 15:00 [2] 1.94 mi (7:44 / mi) +40m 7:16 / mi

Run back to work

Wednesday Aug 2, 2017 #

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

Note
(rest day)

Tuesday Aug 1, 2017 #

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

12 PM

Road Running 12:35 [2] 1.68 mi (7:29 / mi) +10m 7:21 / mi

Run to Warriston

Road Running intervals 24:17 [4] 4.24 mi (5:44 / mi) +10m 5:41 / mi

Session round Warriston triangle - 2 sets of 5min, 4min, 3min (90sec).
Paces - 5.49, 5.47, 5.37, 5.43, 5.38, 5.44min/mile.
Ran with Marco on last four reps once his pace slowed to mine. Pretty steady. Decent session.

Road Running 8:07 [2] 1.06 mi (7:39 / mi) +10m 7:26 / mi

Run back to work

Monday Jul 31, 2017 #

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

12 PM

Road Running 49:07 [2] 6.45 mi (7:37 / mi) +50m 7:26 / mi

Ran the full WoL cycle path loop for a change.

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