In the last 7 days:
| activity | # | time | miles | km | +m | | | |
| Running | 5 | 6:12:50 | 43.31 | (8:37) | 69.7 | (5:21) | | | | | |
| Total | 5 | 6:12:50 | 43.31 | (8:37) | 69.7 | (5:21) | | | | | |
11 AM
Running 2:07:31 [1] 21.99 km (5:48 / km)
shoes: Brooks Cascadia (v16) 15 Blue
Eskdalemuir Forest
Bleak place even on a sunny day.
10 AM
Running 14:43 [5] 4.02 km (3:40 / km)
shoes: Brooks Ghost 14 - 4
Liberton Sprint Loop
3 @Max
5:03, 4:52, 4:48
AvHR 165 (153,171,175)
MaxHR 172, 179, 182
Running 14:00 [5] 4.35 km (3:13 / km)
shoes: Brooks Ghost 14 - 4
Meadows
4x3mins
3x30s
Ran over and started straight away.
Was fair amount slower than I expected. Was windy and guess tired (HR quite low).
Went through a sprint course on third and fourth reps.
AvHR 168
MaxHR 179
Running 52:21 [1] 9.11 km (5:45 / km)
shoes: Brooks Ghost 14 - 4
Had some faff starting today. Felt like I had something in my shoe but nothing there. Went home changed socks, then changed insoles - no difference. On closer inspection skin had split in the arch - never had it happen there before. So it was fine once I'd been running some minutes and it'd warmed up.
5 PM
Running 35:32 [1] 5.75 km (6:11 / km)
shoes: Brooks Cascadia (v16) 15 Blue
The crags
Blue sky and a nice sunset
10 AM
Running 30:00 [4] 7.95 km (3:46 / km)
shoes: Brooks Cascadia (v16) 15 Blue
Craigmillar loop
5x6mins
First couple seemed a bit slow (windier?) then ran ran (slightly) further than I have before on the last 2.
AvHR 161
MaxHR 176
Running 20:11 [4] 2.63 km (7:40 / km)
shoes: Brooks Cascadia (v16) 15 Blue
Holyrood/Duddingston steps
10 reps
continuous (no recovery)
Ups 1:14-1:24
Downs 0:43>0:36 = Same as 2 weeks ago.
Session felt a little harder this week, maybe burnt myself on the second uphill rep (1.14) and paid for it later on in the session.
A few second overall slower than a couple of weeks ago record but hadn't done the craigmillar reps beforehand then.
AvHR ~173
MaxHR 180
Running 47:50 [1] 8.2 km (5:50 / km)
shoes: Brooks Cascadia (v16) 15 Blue
6 PM
Running 30:42 [1] 5.7 km (5:23 / km)
shoes: Brooks Ghost 14 - 4
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