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Training Log Archive: runnermdj

In the 7 days ending Jan 23, 2022:

activity	#	time	miles		km		+m
Road Running	6	6:23:26	48.96	(7:50)	78.79	(4:52)	1280
Walking	1	1:51:00	6.43	(17:16)	10.35	(10:44)	580
Total	7	8:14:26	55.39	(8:56)	89.14	(5:33)	1860

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Sunday Jan 23, 2022 #

8 AM

Walking 1:51:00 [1] 6.43 mi (17:16 / mi) +580m 13:29 / mi
ahr:98

Walk with Hanna from Woodlands up the landrover track then up to the west knoll on Ben Buck (645m) and back again. Breezy and cool further up so didn't bother staying high for long. Nice walk though and cloud level was pretty much where e turned.

Saturday Jan 22, 2022 #

8 AM

Road Running 11:34 [2] 1.38 mi (8:23 / mi) +20m 8:01 / mi

Warm up along the top road plus strides

Road Running 4:15 [3] 0.63 mi (6:45 / mi) +20m 6:08 / mi
ahr:135

1.02km time trial on top road from Kinneil Road to main road (W to E) with Hanna. The uphill direction. Good solid run. Went through 1km in around 4.10.

Road Running 5:15 [1] 0.63 mi (8:20 / mi) +10m 7:56 / mi
ahr:119

Warm down

Road Running 1:02:01 [4] 8.6 mi (7:13 / mi) +280m 6:33 / mi
ahr:145

Out & back run up lower Fisher's Brae, Fisher S, Upper Kinneil, Nether Kinneil, then along the Inveravon road, turning at the main Bo'ness road. Set off stready then picked up the pace from the top of Fisher S, and was a solid tempo from there to the finish. Did find it a bit tough on the climb back up to Upper Kinneil on the way back. The sun came out and was a bit warm. Don't think I like the lack of winter! Pretty tired by the finish.

Friday Jan 21, 2022 #

7 AM

Road Running 20:04 [1] 2.3 mi (8:44 / mi) +30m 8:23 / mi
ahr:116

Nice steady round the local streets with Hanna. Heavy frost so a little bit slippy, but not too bad.

Road Running 43:09 [2] 5.23 mi (8:15 / mi) +160m 7:32 / mi
ahr:129

My 3rd Fisher's Brae/Airngarth of the week. Added a little bit on, on the golf course, but not much. Another nice cool morning.

Thursday Jan 20, 2022 #

7 AM

Road Running 58:02 [3] 7.25 mi (8:00 / mi) +220m 7:19 / mi
ahr:132

Fisher's Brae, Airngarth/Grange loop and back via Fisher's Brae. Second half of run was pretty much light which was good. The non wintery winter continues..

Wednesday Jan 19, 2022 #

7 AM

Road Running 19:58 [3] 2.47 mi (8:05 / mi) +30m 7:47 / mi

Session with Hanna on Clark Avenue - strides, 6 x 100m, 2 x 50m

Road Running 41:08 [2] 5.14 mi (8:00 / mi) +160m 7:18 / mi
ahr:132

Fisher's Brae, top road, Airngarth and back

Tuesday Jan 18, 2022 #

7 AM

Road Running 17:59 [3] 2.23 mi (8:04 / mi) +100m 7:05 / mi

Run up Fisher's Brae plus strides

Road Running intervals 20:03 [5] 3.49 mi (5:45 / mi) +20m 5:39 / mi
ahr:145

Session on the top road - 4min, 2 x 3min, 3 x 2min, 4 x 1min (1min recs)
Good conditions, cool with little wind. Really enjoy this session, a good balance of rep length against number of reps, along with a slight progression in pace. Running ok.

Road Running 11:08 [3] 1.5 mi (7:25 / mi) +20m 7:08 / mi

Run home

Monday Jan 17, 2022 #

7 AM

Road Running 26:51 [1] 2.93 mi (9:10 / mi) +50m 8:42 / mi
ahr:114

Parkhead run with Hanna

Road Running 41:59 [2] 5.18 mi (8:06 / mi) +160m 7:24 / mi
ahr:129

Airngarth and back via Fisher's Brae. Great full moon and nice sunrise. Good to get that feeling at last that it's getting a bit lighter in the morning.

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