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Training Log Archive: runnermdj

In the 7 days ending Sep 19, 2021:

activity # timemileskm+m
  Road Running6 5:47:28 43.87(7:55) 70.6(4:55) 1210
  Walking1 2:14:00 6.54(20:29) 10.52(12:44) 750
  Trail Running1 23:30 3.65(6:26) 5.87(4:00) 160
  Conditioning1 20:00
  Total8 8:44:58 54.06 87.0 2120

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Sunday Sep 19, 2021 #

7 AM

Walking 2:14:00 [1] 6.54 mi (20:29 / mi) +750m 15:06 / mi

Pretty much same route as last week with Hanna from Woodlands up Wood Hill, Ben Ever, Ben Cleuch, Ben Ever and down the Landover track. Misty from about halfway up Wood Hill and even lower on the way down. Breezy, cool and showery on Ben Cleuch but ok otherwise. Very heavy rain shower straight after we finished.

Saturday Sep 18, 2021 #

7 AM

Road Running 25:06 [2] 2.99 mi (8:24 / mi) +110m 7:32 / mi
ahr:124

Ran Grange loop anti-clockwise with Hanna. Focussed running a couple of the segments a bit faster - the initial downhill and the main climb. She also finished fast as it was obvious a loop pb was on which she did by about 40 secs so great running.

Road Running 57:37 [4] 7.8 mi (7:23 / mi) +240m 6:45 / mi
ahr:138

Run up Fisher's Brae, round Airngarth/Grange loop and back via Fisher S. Did the Grange climb segment hard and missed the crown by 6 seconds, but pleased with the effort. Would need a following wind to have a chance but it's easily breakable by several other locals! Cool and overcast with a light west wind.
10 AM

Conditioning 20:00 [3]

KW circuits - 4 x 8 x 25s/15s

Friday Sep 17, 2021 #

7 AM

Road Running 19:34 [1] 2.24 mi (8:44 / mi) +40m 8:17 / mi

Top road run with Hanna.

Road Running 39:35 [2] 5.02 mi (7:53 / mi) +140m 7:15 / mi
ahr:126

Run up Fisher's Brae, round Bo'ness loop then back down Fisher's Brae.

Thursday Sep 16, 2021 #

7 AM

Road Running 57:06 [3] 7.24 mi (7:53 / mi) +220m 7:12 / mi
ahr:129

Fisher's Brae, Airngarth/Grange loop, Fisher's Brae descent on a cracking sunny cool morning. Enjoy the light while it lasts.

Wednesday Sep 15, 2021 #

7 AM

Road Running 21:43 [3] 2.64 mi (8:14 / mi) +40m 7:51 / mi

Warm up to Clerk Avenue then session with Hanna - 6 x 100m, 3 x 50m. Think it'll be Clerk Avenue for sessions with Hanna as going to be too dark on top road by next week.

Road Running 32:40 [3] 4.25 mi (7:41 / mi) +120m 7:04 / mi
ahr:131

Steady run by Clerk Avenue, Fisher S and Fishers Brae descent. A bit misty but a nice temperature.

Tuesday Sep 14, 2021 #

7 AM

Road Running 16:31 [3] 2.1 mi (7:52 / mi) +80m 7:02 / mi

Warm up plus strides

Trail Running intervals 23:30 [5] 3.65 mi (6:26 / mi) +160m 5:40 / mi
ahr:145

Session on upper Fisher's Brae - 4 x hill reps (up & down) from road corner to first post past the house. Great hill for reps with a gradual climb start, flat transition in the middle and steeper climb to the turn. Good trying to lift the pace and push on on the way back. Rep times - 6.00, 5.51, 5.54, 5.44. Started every 7.30. Ran last rep maybe a bit hard but good session. Started raining towards the end.

Road Running 10:46 [2] 1.45 mi (7:25 / mi) +20m 7:07 / mi

Warm down home.

Monday Sep 13, 2021 #

7 AM

Road Running 26:54 [2] 2.97 mi (9:03 / mi) +50m 8:36 / mi
ahr:114

Parkhead run with Hanna. Took it fairly easy. Chilly but nice morning.

Road Running 39:56 [3] 5.17 mi (7:43 / mi) +150m 7:05 / mi
ahr:129

Out and back to Airngarth via Fisher's Brae. Felt quite good.

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