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Training Log Archive: runnermdj

In the 7 days ending Jun 10, 2018:

activity # timemileskm+m
  Road Running4 2:22:05 19.65(7:14) 31.62(4:30) 160
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Hill Running1 1:33:10 8.45(11:02) 13.6(6:51) 800
  Trail Running2 1:23:27 10.3(8:06) 16.58(5:02) 320
  Orienteering2 43:27 3.77(11:32) 6.07(7:10) 40
  Conditioning1 10:00
  Total13 7:52:09 62.17 100.05 1320

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Sunday Jun 10, 2018 #

10 AM

Hill Running 1:33:10 [3] 8.45 mi (11:02 / mi) +800m 8:31 / mi
ahr:127 max:146

Run from Alva Glen up Ben Ever (via Wood Hill fence), Ben Cleuch, Andrew Gannel & descent via KS gate to Tilli shops. Ran with Andrea. She'd run Glenshee 9 Munros yesterday so pace was comfortable enough (HR lower than yesterday's Beecraigs run). Climbed out of the mist to the clear tops which was quite cool. Very sweaty humid weather though.

Saturday Jun 9, 2018 #

9 AM

Trail Running 1:12:12 [3] 8.87 mi (8:08 / mi) +320m 7:19 / mi
ahr:131 max:149

Run up to Cockleroi and back via the canal (way out) and Hill House. OK run though HR still a bit higher than should be for the speed.
1 PM

Orienteering 7:38 [1] 0.74 mi (10:19 / mi) +10m 9:54 / mi

Doune Ponds - Short course shadowing Hanna. Logged moving time, actual time 14mins.

Orienteering 25:20 [1] 1.72 mi (14:44 / mi) +20m 14:13 / mi

Doune Ponds - Long course with Hanna & Tracey. Logged moving time, actual time 34mins.
2 PM

Orienteering 10:29 [3] 1.31 mi (8:00 / mi) +10m 7:49 / mi

Doune Ponds - Medium course solo. Low level tempo run round the course. Had visited all the controls so only a little bit of thought required for route choice.

Friday Jun 8, 2018 #

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

12 PM

Road Running 17:43 [2] 2.47 mi (7:10 / mi) +10m 7:05 / mi

Run down to St Marks Park

Trail Running 11:15 [3] 1.43 mi (7:52 / mi)

Six laps of strides with Dave

Conditioning 10:00 [3]

Two sets of Oregon circuits solo (20secs on/off)

Road Running 19:02 [2] 2.47 mi (7:42 / mi) +40m 7:20 / mi

Run back up to work

Thursday Jun 7, 2018 #

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

12 PM

Road Running 42:43 [3] 6.15 mi (6:57 / mi) +30m 6:51 / mi

WoL/canal loop. Ran first half steady the picked up the pace along the canal before finishing quite quick. Felt ok. Still nice & sunny.

Wednesday Jun 6, 2018 #

Bike 20:00 [3] 4.0 mi (5:00 / mi)

12 PM

Road Running 33:38 [2] 4.47 mi (7:31 / mi) +50m 7:16 / mi

Craigcrook Road loop clockwise - same as yesterday but an extra hilly bit to avoid a bit of the cycle path. Out with Dave.

Tuesday Jun 5, 2018 #

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

12 PM

Road Running 28:59 [3] 4.09 mi (7:05 / mi) +30m 6:56 / mi

Ran along the cycle path to Ravelston then did a loop via Craigcrook Road and the Queensferry Road before heading back the cycle path. Actually felt quite good and lungs clear at least.

Monday Jun 4, 2018 #

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

Note
(rest day)

Not too bad but bit of a dry cough. Decided to give it another day.

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