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Training Log Archive: graeme

In the 31 days ending Jan 31, 2012:

activity

time

miles

Running

29:49:42

193.8

(9:14)

311.89

(5:44)

Orienteering

10:26:34

47.4

(13:13)

76.28

(8:13)

Cycling

2:50:00

19.0

(8:57)

30.58

(5:34)

Total

43:06:16

260.2

(9:56)

418.75

(6:11)

[1-5]

40:41:16

4:25

0:00

» now

Tuesday Jan 31, 2012 #

Running intervals 1:15:00 [4] 8.0 mi (9:22 / mi)

From work, home,meadows
LSLSL 4:31 3:38 4:29 3:38 4:28
lap, home
Felt cold to start with, in an HRM, got to 167 on first lap, 170 174 175 177

start at +5, chloe passing at the turn from +10, then I was holding on or falling steadily back by a couple of seconds.

Monday Jan 30, 2012 #

Running 54:00 [3] 7.0 mi (7:43 / mi)

Monday run, full with the four fartlek/pushes

Sunday Jan 29, 2012 #

Orienteering 25:00 [2] 2.0 mi (12:30 / mi)

Control collection on Tarn Hows

Running 1:37:00 [3] 9.0 mi (10:47 / mi)

With JonX from Thurston along the ridge E of Coniston Water to something called Top o' Selside and back. Mainly in woods, met a major Hevver's birthday w/e JOK hike heading back.

Apparently Top o' Selside is the true summit for Black Crag.

Saturday Jan 28, 2012 #

Orienteering 1:00:00 [2] 3.0 mi (20:00 / mi)

Hanging controls for JOK training

Orienteering 28:00 [3] 2.2 mi (12:44 / mi)

Running a course in JOK training at Tarn Hows, hoover up the mass start. Forgot to put one of the flags out (oops).

Running 18:00 [3] 2.0 mi (9:00 / mi)

Run round Tarn Hows while tooling occurred in carpark.

Running 1:20:00 [1] 5.0 mi (16:00 / mi)

Run up Black Crag, trying to catch walkers, but went wrong way round Tarn Hows and passed them. Jog back down with Huzza and JonX.

Friday Jan 27, 2012 #

Running 45:00 [3] 6.0 mi (7:30 / mi)

Set off with good intentions in old shoes for Craigmillar, but it all got a bit slippery and turned from a decnt pace to a bit of a slidey plod. Natch.

Thursday Jan 26, 2012 #

Running race 25:42 [5] 4.1 mi (6:16 / mi)

KB dash. Reasonable conditions, detour of maybe 10 sec in Hermitage. Ran for 1.5 miles with Brian Kirkwood, then faded to 48 sec back. Felt heavy legged.

Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)

Before and after

Wednesday Jan 25, 2012 #

Running 10:00 [1] 1.0 mi (10:00 / mi)

To work

Running 46:00 [2] 6.0 mi (7:40 / mi)

Around Craigmillar, new bioquarter. just going.

Tuesday Jan 24, 2012 #

Running warm up/down 50:00 [2] 5.0 mi (10:00 / mi)

Jog home, to Meadows, lap, home.

Running intervals 28:00 [4] 4.0 mi (7:00 / mi)

Took a while to get into the session tonight, struggled to get there on time, straight into #1, so SSLSL in 3:42, 3:30, 4:35 3:35 4:33. Ok, but all a bit unbalanced.

Monday Jan 23, 2012 #

Running 48:00 [2] 6.0 mi (8:00 / mi)

Shortened Monday run, through BBurn pk and back along the Hermitage upper path and B.Glen Road. Sore and tired.

Sunday Jan 22, 2012 #

Orienteering race 1:19:34 [4] 8.2 mi (9:42 / mi)

Not too headachy after ICMCS Burns booze up...

Mass start race on Holyrood Park. Cold - ran in a crisppacket. Lost 15 sec and the start trying to locate #1 instead of legging ot after everyone else. dumb. Set off steady and the leaders were soon gone, picked off a few people through the butterflies then launched into a long leg across the map, through the dry valley and pipers walk, then back up the 7-hill chute. Probably not best, but also lost ~30 sec stopping to do a shoelace.
Then a bit of micro-O in the quarry, which was fun, but couldn't find 26 on the map - stood still for ~30sec while people streamed past. MUST LEARN TO LOOK AHEAD!
So then run down below Salisbury Crags with Andy Dale and John Tullie, losing them with a poor route contouring up to the radical road (had to be done - I've never run on that slope before). Trot round a final loop, finishing just ahead of Martin Ward

Running warm up/down 12:00 [2] 1.2 mi (10:00 / mi)

Rather brisker than intended up to the dry dam for mass start.

Cycling warm up/down 25:00 [0] 5.0 mi (5:00 / mi)

As transport, to and from Holyrood

Saturday Jan 21, 2012 #

Cycling 2:00:00 [0] 10.0 mi (12:00 / mi)

General faffing, mainly by bike, for Street Race. Most calories exerted trying to stay warm. It all came together in the end.

C • It did! 4

Friday Jan 20, 2012 #

Running 56:00 [2] 7.0 mi (8:00 / mi)

Plod on a flattish road loop along the braidburn, out to Firrhill and back. Feeling knackered

Running 8:00 [2] 1.0 mi (8:00 / mi)

Run to Mayfield Salisbury Scouts with James cycling. Late as usual.

Thursday Jan 19, 2012 #

Running 28:00 [4] 3.5 mi (8:00 / mi)

Intervals, after hugely faffy day, skipped lunchtime to take James to CAAC, Jane talked him out of it. So, reps on the road outside at nighttime.

4:10 4:06 4:04 4:03 4:04 Meadows-style rest to 6 mins. cold, dark, initially windy though calming later.

Running 16:00 [2] 2.0 mi (8:00 / mi)

Warm up and down 8+8

Wednesday Jan 18, 2012 #

Running 55:00 [3] 7.0 mi (7:51 / mi)

Steady around Craigmillar and ERI. Much new building on Little France site, some water features have vanished, and a large lake has appeared..

Tuesday Jan 17, 2012 #

Running intervals 1:20:00 [4] 9.0 mi (8:53 / mi)

Run down from work, home, meadows, lap, home

session LMLML 4:30 3:38 4:35 3:42 4:35

Passed by Chloe from -5 about midway on each rep

Some debate about the last one.

Monday Jan 16, 2012 #

Running 40:00 [3] 5.0 mi (8:00 / mi)

Faffy Ran down to Hollie's, BW stuff, run round Bruntsfield and Meadows. Home.

Sunday Jan 15, 2012 #

Orienteering 29:00 [3] 3.0 mi (9:40 / mi)

Test run possible C/D course

Orienteering 2:30:00 [1] 10.0 mi (15:00 / mi)

more jogging around, mapping, checking, Would be nice if we had some controls to work with.

Note

Very sore after XC. Must have been trying.

Saturday Jan 14, 2012 #

Running warm up/down 1:00:00 [2] 4.5 mi (13:20 / mi)

Warm up and down at Broxburn. Much tooling led to Jane dropping James and I off to jog up to his start with 1 min to spare.
He was rubbish. Back to car for my kit, back to start.

Post race, 3k lap of course and descent to car.

Running race 39:00 [5] 5.5 mi (7:05 / mi)

East district league race, Broxburn 9k. Steady. New PW. 100th/242 6:40 down. Previous worst 87/240, 8mins down.

Friday Jan 13, 2012 #

Running 40:00 [2] 5.0 mi (8:00 / mi)

Craigmillar plod. Feeling a bit rough today, thighs sore since tuesday. pre-race nerves?

C • which race? 3

Thursday Jan 12, 2012 #

Running hills 40:00 [3] 5.0 mi (8:00 / mi)

Somewhat easy hill session on Blackford with Lorna, Kirsten and Ann.

1 x 45 sec (steep)
5 x 2.15 (main slope)

Wednesday Jan 11, 2012 #

Note

Woo woo! I seem to be the worlds highest rated non-R(anked) athlete!
How exciting is that?

Running 58:00 [2] 7.0 mi (8:17 / mi)

Run home via Frogston Rd and Buckstone. Felt awfully tired and slow. Not enough sleep.

Tuesday Jan 10, 2012 #

Running intervals 1:00:00 [4] 8.0 mi (7:30 / mi)

Meadows LSLSL
4:25 (oops) 3:28 4:38 3:29 4:39
Nice night, gentle breeze. Got a bit carried away on the first one and paid for it later.

Monday Jan 9, 2012 #

Running 54:00 [2] 7.0 mi (7:43 / mi)

Steady Monday run. Right hamstring a bit sore when I set off, not sure whether to run but then I found this excellent advice on OJ's log.

Step 1: Go for a run and see how it feels after fifteen minutes.
Step 2: If it fails to ease off, keep going and see if it gets any worse.
Step 3: See how it feels the next day. If in doubt repeat steps 1 and 2.

ANS: 1. No better 2. No worse 3. In doubt

OJ's a real elite, so he must write right, right?

C • pains 1

Sunday Jan 8, 2012 #

Running intervals 39:00 [4] 5.0 mi (7:48 / mi)

Jog down to Meadows (Bruntsfield links). 4 x 2:30 , 1 min recovery, mainly gentle uphill. Jog home.

Running hills 1:05:00 [2] 8.0 mi (8:07 / mi)

With Colin, Arthurs Seat, Dunsapie, Queens Drive to parade ground, and home.

Saturday Jan 7, 2012 #

Running 4:00:00 [1] 12.0 mi (20:00 / mi)

Edinburgh XC, watching James 18th ini open kids race + Carcasses + Sam Galloway in U13 U15 interdistricts. Then run som estreet race, update some map, faffity faffity faff faff.

Cycling 25:00 [1] 4.0 mi (6:15 / mi)

As transport, to rack at roundabout top of queens drive with J&J.

Friday Jan 6, 2012 #

Running 1:04:00 [3] 9.0 mi (7:07 / mi)

Oxgangs 9, decent pace. Been a while since I last did that.

Thursday Jan 5, 2012 #

Running hills 54:00 [3] 5.0 mi (10:48 / mi)

Blackford Hill

1x1 then 6x2:15 bit longer than usual, no Kirsten to chase so started lower!
Just Lorna_W45 and JBF (retd.)

After two days of foulness, weather is absolutely glorious, clear blue skies and views across the Ochills to Schiehallion, Ben Lomond and (I think) Ben Lawers. This is a fabulous town!

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