Training Log Archive: runnermdjIn the 7 days ending Oct 26, 2020:
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Monday Oct 26, 2020 #
6 AM
Road Running 26:32 [3] 3.57 mi (7:26 / mi) +50m 7:07 / mi
Warm up to Clark Avenue, round 3k loop, home to change into racers and back to the start. Still operating on BST so out early!
Road Running race 10:38 [5] 1.87 mi (5:41 / mi) +20m 5:30 / mi
SA Virtual Challenge 3k
Did a route up Clark Avenue, down Avalon Gardens, round Justinhaugh Drive loop and back. Was a pretty solid run, fairly evenly paced given the slight hills. Main time loss was the drag back up Avalon Gardens. Target was 10.30 so close enough. Racers really are ridiculous in terms of no cushioning. Conditions ok, a bit breezy but no rain and cool. Interesting that BMAF age grade calculator converts the time to 9.27 which sounds a bit better! Crumbs of comfort when performances are heading in one direction!
Did a route up Clark Avenue, down Avalon Gardens, round Justinhaugh Drive loop and back. Was a pretty solid run, fairly evenly paced given the slight hills. Main time loss was the drag back up Avalon Gardens. Target was 10.30 so close enough. Racers really are ridiculous in terms of no cushioning. Conditions ok, a bit breezy but no rain and cool. Interesting that BMAF age grade calculator converts the time to 9.27 which sounds a bit better! Crumbs of comfort when performances are heading in one direction!
7 AM
Road Running 6:52 [2] 0.9 mi (7:38 / mi)
Warm down home.
Sunday Oct 25, 2020 #
6 AM
Walking 1:51:00 [1] 6.38 mi (17:24 / mi) +260m 15:27 / mi
Family walk in Glendevon Forest. Did a big anti-clockwise loop, same as July, parallel to the road, up the north side of Fanny Hill, then zig-zagging round Black Criech Hill and Burnt Hill back to the car. Good choice on a breezy day. Nice and sunny. Saw nobody though out early (ignored the clock change) and also the Dunning Glen road is technically closed!
Saturday Oct 24, 2020 #
7 AM
Road Running 1:11:18 [3] 9.42 mi (7:34 / mi) +220m 7:03 / mi
Decided against the virtual 3k given the weather. Checked out a variation on the 3k before heading out the farm roads. Rain only started on the Fisher S climb so headed to the shelter of the Kinneil Woods short loop and tree line climb. Headed to the top of the road on Airngarth Hill then into the strong headwind back via the Bo'ness Road. Got utterly drenched in the last couple of minutes! Not a bad run though.
1 PM
Conditioning 20:00 [3]
Kenny Wilson circuits session #1 - 3 x 7 x 40s on/20s off.
Friday Oct 23, 2020 #
7 AM
Road Running 48 [3] 6.35 mi (8 / mi) +100m 7 / mi
Looping round Avalon Gardens and Industrial Estate to suss out a 3k for the virtual challenge. Did out and back on farm road to make up the distance. Breezy and showery.
Thursday Oct 22, 2020 #
7 AM
Road Running 52:01 [3] 6.5 mi (8:00 / mi) +170m 7:24 / mi
Steady run via Fisher S, Kinneil Woods small loop, Tree line climb and Fisher’s Brae descent.
Wednesday Oct 21, 2020 #
7 AM
Road Running 17:00 [3] 2.23 mi (7:37 / mi) +100m 6:41 / mi
Warm up, up the Bo’ness road plus strides.
Road Running intervals 19:02 [5] 2.88 mi (6:37 / mi) +20m 6:28 / mi
Session on the top road (flattish section) - 10 x 1min fast, 1min easy jog. Fast efforts averaged 5.20min/mile. Felt good to stride out a bit. Decent conditions, still fairly mild with a breeze and dry.
Road Running 17:39 [2] 2.54 mi (6:57 / mi) +20m 6:47 / mi
Warm down from the top of Fisher’s Brae along the top road and down the Bo’ness road.
Tuesday Oct 20, 2020 #
7 AM
Road Running 53:02 [3] 6.95 mi (7:38 / mi) +190m 7:02 / mi
Steady run out by Fisher's Brae, out and back on Fisher S, out and back to the big puddle on the Upper Kinneil Road, then home via Bo'ness Road. Another dull morning though not too much rain and relatively mild. Felt OK.