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Training Log Archive: runnermdj

In the 7 days ending Aug 12, 2018:

activity # timemileskm+m
  Road Running4 3:02:46 24.77(7:23) 39.86(4:35) 250
  Walking2 3:00:00 730
  Hill Running3 2:19:53 14.85(9:25) 23.9(5:51) 1110
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Trail Running1 11:24 1.45(7:52) 2.33(4:53)
  Conditioning1 10:00
  Total13 10:24:03 61.07 98.28 2090

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Sunday Aug 12, 2018 #

1 PM

Walking 1:00:00 [1] +230m

Walk up Ling Fell with T & H. Lovely grassy path the whole way up. Most enjoyable.
3 PM

Hill Running 58:51 [3] 6.64 mi (8:52 / mi) +320m 7:43 / mi
ahr:129 max:144

Run along the railway line to the back of Latrigg, then up the east ridge to the top, and down by the zip zag. Fairly relaxed run.

Saturday Aug 11, 2018 #

11 AM

Walking 2:00:00 [1] +500m

Walk up and down Grisedale Pike from Whinlatter with T & H.
1 PM

Hill Running 49:51 [4] 5.01 mi (9:57 / mi) +450m 7:47 / mi
ahr:139 max:159

Run from Whilatter to Seat Howe, Barf and Lords Seat. Basically Lords Seat fell race route but going over Seat Howe (via the wall) on the way out. Decent run, worked quite hard on a couple of the climbs.

Friday Aug 10, 2018 #

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

12 PM

Road Running 20:36 [2] 2.68 mi (7:41 / mi) +10m 7:36 / mi

Run to St Marks Park

Trail Running 11:24 [3] 1.45 mi (7:52 / mi)

6 laps of strides

Conditioning 10:00 [3]

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

Road Running 19:11 [2] 2.48 mi (7:44 / mi) +50m 7:17 / mi

Run back to work

Thursday Aug 9, 2018 #

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

12 PM

Road Running 16:27 [2] 2.23 mi (7:23 / mi) +10m 7:16 / mi

Run through cowgate (tourist torture) to AS

Hill Running 31:11 [4] 3.2 mi (9:45 / mi) +340m 7:20 / mi

From boulder round to Hymans Knoll climb, over Whinny then down to the top road. Did top half of MFD to Crow Hill then Nether before descending via Dry Valley and Haggis Knowe. Running much better, aided by far more flexible ankles thanks to new road shoes. Climbed fairly hard. Out with Dave & Cam

Road Running 17:06 [2] 2.25 mi (7:36 / mi) +50m 7:07 / mi

Run back to work. Felt so much better than 2 weeks ago when the same run was torture!

Wednesday Aug 8, 2018 #

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

Note
(rest day)

Tuesday Aug 7, 2018 #

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

12 PM

Road Running 15:04 [2] 2.07 mi (7:17 / mi) +10m 7:10 / mi
ahr:129 max:139

Run down to Warriston

Road Running intervals 24:09 [5] 4.15 mi (5:49 / mi) +20m 5:44 / mi
ahr:153 max:162

Session at Warriston - 2 bigger loops plus the triangle -
8min (90s rec), 4 x 2min (1min recs), 8min
Decent session. Running in a group with Dave, Cat & Adam with Dessie and Rob well ahead. Last rep fairly tough but good to still be under 6min/mile, much improved from 2 weeks ago. First session in new shoes. Hopefully ankles will be functioning ok tomorrow, unlike last week.
Rep paces - 5.51, 5.55, 5.43, 5.39, 5.36, 5.54min/mile

Road Running 17:59 [3] 2.27 mi (7:55 / mi) +50m 7:25 / mi
ahr:135 max:149

Back uphill to work

Monday Aug 6, 2018 #

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

12 PM

Road Running 52:14 [2] 6.64 mi (7:52 / mi) +50m 7:41 / mi

Cycle path loop with Dave and Murray. First run in NB880v7 which managed to get for £21 from Livi outlet. So far so good, ankles a lot better than last week.

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