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Training Log Archive: runnermdj

In the 7 days ending Jun 21, 2020:

activity	#	time	miles		km		+m
Road Running	8	4:03:43	31.56	(7:43)	50.79	(4:48)	740
Walking	2	2:10:00	4.0		6.44		150
Hill Running	2	45:02	5.73	(7:52)	9.22	(4:53)	565
Conditioning	2	35:00
Total	12	7:33:45	41.29		66.45		1455

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Sunday Jun 21, 2020 #

Conditioning 20:00 [3]

KW circuits 20 x 35s on/25s off

7 AM

Walking 1:00:00 [1] +100m

Went up to Beecraigs for a family walk. First time since lockdown that we've travelled anywhere for a walk. Nice and relatively quiet. Fathers Day treat before spending most of the day checking maps against starva/garmin runs (and yesterday too!).

Saturday Jun 20, 2020 #

7 AM

Road Running 22:59 [2] 3.01 mi (7:38 / mi) +80m 7:03 / mi

Warm up via Kettilstoun to Parkhead Hill plus one hill.

8 AM

Hill Running 30:00 [5] 4.22 mi (7:07 / mi) +405m 5:29 / mi

Scottishathletics Virtual Hill Challenge. Basically doing as much ascent as possible in 30mins starting and finishing in same place. Had a stretch aim of 15 reps based on trial run, which thought would be difficult. Went through first 5 reps in 9.52, 10 reps in 19.59 but was 8 seconds outside by the end of rep 14, so only managed it by nailing the final descent to stop the clock at 29.59.9. Pleased with run, very tough towards the end but held it together. Was warm in the sun, but lucky got some cloud cover at times. Really needed a steeper grassy hill with no wasted gradual gradient like the top of the hill I used. Good fun challenge though.

Road Running 7:42 [2] 1.04 mi (7:24 / mi)

Jog home.

Friday Jun 19, 2020 #

6 AM

Road Running 11:28 [1] 1.07 mi (10:43 / mi) +30m 9:51 / mi

Slow jog warm up to Parkhead with T & H

7 AM

Hill Running 15:02 [2] 1.51 mi (9:57 / mi) +160m 7:29 / mi

Hanna wanted to do a 15min hill climb challenge since she wasn't able to do the official SA one despite being an U13 hill runner (they were using the xc/road age groups!). Reps up the Parkhead Hill from post to right gate at the top. She set a good pace and doing just over 2.40 per rep, much better than expected, and solid pace throughout. Managed 5 full reps and only about 20m away from a 6th full climb. Cool, overcast and a bit of an east headwind on the climb. My turn for 30mins tomorrow.

Road Running 12:04 [1] 1.2 mi (10:03 / mi)

Easy jog back

Thursday Jun 18, 2020 #

7 AM

Road Running 49:12 [3] 6.42 mi (7:40 / mi) +170m 7:05 / mi

Up the Bo'ness Road to Airngarth Hill then back via Fisher S. Eyes were bad from the pollen after the run.

Wednesday Jun 17, 2020 #

7 AM

Road Running 49:23 [2] 6.27 mi (7:53 / mi) +160m 7:18 / mi

Parkhead Hill, Fisher S to top of Fisher's Brae then back via Fisher S. Nice do a proper slightly easier run which is a lot easier to judge after a session. Probably been doing too much similar running.

Tuesday Jun 16, 2020 #

6 AM

Walking 1:10:00 [1] 4.0 mi (17:30 / mi) +50m 16:51 / mi

Day off so family walk to bottom of Fisher S and back.

8 AM

Road Running 15:34 [3] 2.05 mi (7:36 / mi) +60m 6:58 / mi

Warm up run to Parkhead Hill then the start of the farm roads.

Road Running intervals 20:02 [4] 3.16 mi (6:20 / mi) +70m 5:56 / mi

Mona fartlek session along the lower farm road to the Polmont Road and back - 2 x 90s, 4 x 60s, 4 x 30s, 4 x 15s with same time steady run recoveries. First half was a pleasure with overall downhill. Hit the red fairly quickly on the last 1mins with some tough uphill efforts and recoveries. Struggle to the finish from then on. Mile splits - 6.01, 6.15, 6.47, 6.05 (58s). Overcast and humid, but no wind.

Road Running 9:32 [2] 1.33 mi (7:10 / mi) +10m 7:00 / mi

Run home

2 PM

Conditioning 15:00 [3]

Kenny Wilson workout #15 - mainly arms & core - 20 x 35secs on/ 25secs off

Monday Jun 15, 2020 #

7 AM

Road Running 45:47 [3] 6.01 mi (7:37 / mi) +160m 7:02 / mi

Run up to Williamcraigs, cut across to Preston Road, out & back to lower Hill House then back via Avalon Gardens. Cool & misty which was nice.

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