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Training Log Archive: runnermdj

In the 7 days ending Jan 20, 2019:

activity # timemileskm+m
  Road Running5 2:55:49 24.25(7:15) 39.03(4:30) 180
  Trail Running4 2:40:05 21.46(7:28) 34.54(4:38) 500
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Hill Running1 30:55 3.22(9:36) 5.18(5:58) 320
  Conditioning1 10:00
  Total13 7:56:49 68.93 110.93 1000

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MoTuWeThFrSaSu

Sunday Jan 20, 2019 #

9 AM

Road Running 9:39 [2] 1.28 mi (7:32 / mi)

Helix Junior Parkrun with Hanna. Well impressed by her run. PB by 10secs. Good pace the whole way going through the mile in 7.42 then a closing 0.28 miles at 6.56 pace. Good conditions, no wind for once.
10 AM

Trail Running 1:24:28 [2] 10.49 mi (8:03 / mi) +310m 7:22 / mi

Run by loch then up to Beecraigs and Cockleroi and back

Saturday Jan 19, 2019 #

1 PM

Trail Running 17:52 [2] 2.26 mi (7:54 / mi) +40m 7:30 / mi

Warm up lap plus a few strides
2 PM

Trail Running race 35:53 [5] 5.91 mi (6:04 / mi) +120m 5:43 / mi

East District Cross Country League - Dechmont
Set out a bit more positively than Broxburn. Felt decent on the first couple of laps but fatigue kicked in big style up the long hill on the last lap, so was tough to the finish. Was 30secs down on time from East Champs in Dec 2017, and probably most of it lost on the last lap. OK run overall though. Chilly conditions, though good for running with no wind and the ground semi-frozen.
Result - 79th, 12th vet. Pretty similar to Broxburn, so poor pacing given how conservatively I started at Broxburn.

Trail Running 12:47 [2] 1.51 mi (8:28 / mi) +30m 7:58 / mi

Warm down up to the woods and back

Friday Jan 18, 2019 #

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

12 PM

Road Running 15:28 [2] 1.96 mi (7:54 / mi) +10m 7:46 / mi

Run to Saughton

Trail Running 9:05 [3] 1.29 mi (7:02 / mi)

6 laps of strides

Conditioning 10:00 [3]

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

Road Running 12:57 [2] 1.74 mi (7:27 / mi) +10m 7:19 / mi

Run back to work

Thursday Jan 17, 2019 #

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

12 PM

Road Running 15:39 [2] 2.25 mi (6:57 / mi) +10m 6:52 / mi

Run down to AS

Hill Running 30:55 [3] 3.22 mi (9:36 / mi) +320m 7:20 / mi

Ran from the boulder round the road to the Hymans Knoll climb, over Whinny, Nether, then Crags to finish. Ran with Murray. Cracking conditions, sunny and cool, with the ground semi-frozen. Felt quite good so stretched out on the crags climb though steady on the rest.

Road Running 17:01 [2] 2.26 mi (7:32 / mi) +30m 7:14 / mi

Run back up to work

Wednesday Jan 16, 2019 #

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

Note
(rest day)

Tuesday Jan 15, 2019 #

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

12 PM

Road Running 14:48 [2] 2.06 mi (7:11 / mi) +10m 7:05 / mi

Run to Warriston

Road Running intervals 24:03 [4] 4.08 mi (5:54 / mi) +30m 5:46 / mi

Lunch session from Warriston - 8min (90s), 4 x 2min (1min), 8min. Went out and back. Ran with Cat on all the reps which helped. Breezy on the out reps and last stretch to finish.

Road Running 16:32 [2] 2.15 mi (7:41 / mi) +40m 7:16 / mi

Run back up to work

Monday Jan 14, 2019 #

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

12 PM

Road Running 49:42 [2] 6.47 mi (7:41 / mi) +40m 7:32 / mi

Cycle path loop with Marco and Murray

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