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Training Log Archive: runnermdj

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  Road Running5 2:22:23 19.73(7:13) 31.75(4:29) 150
  Hill Running2 1:59:11 11.52(10:21) 18.54(6:26) 1160
  Trail Running2 1:45:12 13.21(7:58) 21.26(4:57) 330
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Conditioning1 10:00
  Total12 7:56:46 64.46 103.74 1640

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Sunday Dec 3, 2017 #

9 AM

Road Running 11:43 [1] 1.27 mi (9:14 / mi)

Helix Parkrun #69 with Hanna
10 AM

Trail Running 1:19:28 [2] 9.69 mi (8:12 / mi) +310m 7:28 / mi
ahr:125 max:142

Run to Cockleroi and back via the canal and Hill House. Nice sunny morning. Took it fairly easy.

Saturday Dec 2, 2017 #

10 AM

Hill Running 1:29:28 [3] 8.54 mi (10:29 / mi) +760m 8:12 / mi
ahr:135 max:148

Solo run from Alva Glen CP up landrover track above Alva Glen, up Cloves ridge, round back of Craighorn then over Ben Buck, Ben Cleuch, Ben Ever and down. Bit of mist on higher tops, but nice and cool for running. Quite icy above 500m with patchy snow. Had to run off the path, particularly on BB & BC.

Friday Dec 1, 2017 #

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

12 PM

Trail Running 25:44 [3] 3.52 mi (7:19 / mi) +20m 7:11 / mi

Round Warriston big loop then 6 laps of strides.

Conditioning 10:00 [3]

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

Road Running 13:44 [2] 1.81 mi (7:35 / mi) +10m 7:28 / mi

Run back to work

Thursday Nov 30, 2017 #

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

Note
(rest day)

Wednesday Nov 29, 2017 #

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

12 PM

Road Running 13:00 [2] 1.76 mi (7:23 / mi) +40m 6:54 / mi

Run across to AS

Hill Running 29:43 [4] 2.98 mi (9:58 / mi) +400m 7:02 / mi

Run on AS with the WASP squad though largely solo! Up the crags, zig zag to Nether, dropped to the road at the back then up the top part of MFD to Crow, then on to Nether, and down the Dasses to finish at the boulder. Ran fairly hard so ended up walking some of the final climbs. A bit frozen in the shade but sunny.

Road Running 13:03 [2] 1.8 mi (7:15 / mi) +30m 6:54 / mi

Run back to work

Tuesday Nov 28, 2017 #

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

12 PM

Road Running 10:03 [2] 1.34 mi (7:30 / mi) +10m 7:20 / mi

Run to Warriston triangle.

Road Running intervals 24:00 [5] 4.18 mi (5:45 / mi) +10m 5:42 / mi

Session round Warriston triangle. 2 x 5mins (90s), 2 x 4mins (80s), 2 x 3mins (70s)
Good solid session. Kept pace with Cat and just ahead of Paddy. No one faster so a change to be at the front. A bit breezy, felt more headwind and not behind!

Road Running 11:21 [2] 1.57 mi (7:14 / mi) +10m 7:05 / mi

Run back to work.

Monday Nov 27, 2017 #

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

12 PM

Road Running 45:29 [2] 6.0 mi (7:35 / mi) +40m 7:26 / mi
ahr:122

Run round cycle path loop

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