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Training Log Archive: runnermdj

In the 28 days ending Feb 28, 2014:

activity	#	time	miles		km		+m
Road Running	17	12:28:02	101.22		162.9		900
Bike	19	6:13:00	74.5	(5:00)	119.89	(3:07)
Trail Running	7	5:39:38	44.29	(7:40)	71.28	(4:46)	1120
Hill Running	3	3:35:28	21.32	(10:06)	34.31	(6:17)	1970
Orienteering	2	1:54:51	9.58	(11:59)	15.42	(7:27)	460
Conditioning	2	30:00
Total	45	30:20:59	250.91		403.79		4450

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Friday Feb 28, 2014 #

Bike (Commute) 20:00 [1] 4.0 mi (5:00 / mi)

Road Running 36:58 [2] 4.82 mi (7:40 / mi) +30m 7:31 / mi

Run down to the coast and back with Marco and Fionna. Proper easy run for a change!

Thursday Feb 27, 2014 #

Bike 20:00 [1] 4.0 mi (5:00 / mi)

Road Running 58:23 [2] 7.98 mi (7:19 / mi) +80m 7:06 / mi

Up Water of Leith to Roseburn then cycle track loop back with climb to Queen St at the end. Out with Stewart, Marco and Fionna. Nice & sunny but still blustery in bits.

Wednesday Feb 26, 2014 #

Bike (Commute) 20:00 [1] 4.0 mi (5:00 / mi)

12 PM

Hill Running 1:05:37 [4] 7.11 mi (9:14 / mi) +510m 7:33 / mi

Ran over to Arthurs Seat with Dessie to meet up with the Wednesday lunch Arthurs Seat run (burn up!). Turnout was around eight folk with Paul Faulkner setting the pace.

Started at the bottom of the Radicle Road then headed into the bog. Climbed up the Dasses then round the east side of the Seat to Nether Hill. Descended down to Duddingston and climbed back up the steps by the wall. Followed IainW round the left of Dunsapie Crag (short cut!) so could regain ground on the front runners, then back up to Nether Hill. Came down the zig zags then last climb up the crags (prob around 35mins for the hill run). Steady run back to the office.

Tried to pace the climbs fairly sensibly so I could run them all though it was still a fairly hard effort. Nice to do over half a munros worth in a lunchtime!

Tuesday Feb 25, 2014 #

Bike (Commute) 20:00 [1] 4.0 mi (5:00 / mi)

12 PM

Road Running warm up/down 17:28 [2] +60m

Run up to the start of the canal via Queensferry Street (steep!) and Lothian Road. Plus 6 strides.

Road Running 29:00 [5] 4.52 mi (6:25 / mi)

Edinburgh Lunchrunners session - 10 x 2mins fast, 1min easy jog

Just Marco, Fionna, Amanda & me on the blustery canal. Nice and sunny though and enjoyed a new venue for a session (albeit still a canal!).

Rep paces - 5.36min/mile, 40, 31, 21, 23, 35, 19, 21, 17, 12

Wind was helpful on the last four, though not helpful in the first half (ran on Marco's heels!). Good session.

Road Running 13:59 [2] 1.83 mi (7:38 / mi) +20m 7:23 / mi

Warm down via Princes Street Gardens and down Dundas Street.

Monday Feb 24, 2014 #

Bike (Commute) 20:00 [1] 4.0 mi (5:00 / mi)

12 PM

Road Running 1:01:44 [3] 8.56 mi (7:13 / mi) +100m 6:58 / mi

Ran from new office in Henderson Row (Edinburgh). Couple of loops of RBS (out too early!) before meeting Marco & Fionna. Headed up Water of Leith to Roseburn, then followed cyclepath round big clockwise loop all the way back to Silvermills. Added hill up to Queens Street then back down Dundas Street to finish. Marco still runs too fast on the 'easy' runs so will have to work on slowing him down!

Sunday Feb 23, 2014 #

10 AM

Trail Running 1:00:33 [3] 7.42 mi (8:10 / mi) +220m 7:28 / mi

Drove up to Balvormie at Beecraigs so I could run 1 hour or 1 minute if necessary. Managed the hour though, via Guthries, Loch & Cockleroi. Very wild weather, strong blustery wind and heavy rain at times. Ankle fine so hopefully that's it sorted. Luckily no sign of any more trees falling down so hopefully Beecraigs orienteering is good to go next weekend.

Saturday Feb 22, 2014 #

Event: Scottish National Cross Country Championships

2 PM

Trail Running race (Cross Country) 48:39 [3] 7.32 mi (6:39 / mi) +100m 6:23 / mi

National Cross Country Championships - Callendar Park Falkirk

Couldn't make up my mind all morning whether to take part or not. In the end decided to start and drop out if I felt any problems with the ankle. Trying to fit a run in any other time was looking tricky anyway!

So did no warm other than a 50 yard jog. Then started super slow, almost coming to a stand still up the first hill. Took most of first lap pretty easy and after the first big hill picked up lots of places all the way. Ankle felt fine so stretched out a bit more on laps 2 & 3 but never too hard. Strava lap times (slightly shorter than full lap) - 16.33, 15.38, 15.22. Really pleased to finish with no reaction from ankle which was aim no.1 and really pleased to have completed my 20th National. Great day out at a classic event. Scottish Athletics are doing a great job of raising the event profile.

Result = 212th out of 566. Think I was well down in the 400s going round the loch on the first lap!

C • Negative splitting... 2

Friday Feb 21, 2014 #

Bike (Commute) 20:00 [1] 4.0 mi (5:00 / mi)

12 PM

Road Running 36:12 [2] 4.71 mi (7:41 / mi) +20m 7:35 / mi

Ankle felt quite normal this morning so went for a lunchtime run up the Kelvin to the toll house and back. Further than I meant to go but ankle felt fine the whole way and it's my last run in Glasgow for a while.

Thursday Feb 20, 2014 #

Bike (Commute) 20:00 [2] 4.0 mi (5:00 / mi)

Note
(injured) (rest day)

Improving

Wednesday Feb 19, 2014 #

Bike (Commute) 20:00 [1] 4.0 mi (5:00 / mi)

Note
(injured) (rest day)

Ankle/achilles niggle, needs some rest!

Tuesday Feb 18, 2014 #

Bike (Commute) 20:00 [1] 4.0 mi (5:00 / mi)

12 PM

Road Running warm up/down 12:12 [1] 1.44 mi (8:28 / mi) +20m 8:07 / mi

Warm up to the canal.

Road Running intervals 7:00 [3] 1.13 mi (6:12 / mi)

Not the best last Tuesday Glasgow Lunchrunners session (for a while at least). Had a niggly ankle tendon after run yesterday. Settled down fine overnight so thought it worth trying a run and was intending on taking session fairly easy anyway. Run up to canal fine and first rep (3mins) was ok. During second rep (4mins), started to feel tendon at side of ankle nipping. So decided to bin the session and jog back. Tendon nipping away on the way back so stopped at the right time, though stopping earlier would have been better!

Road Running warm up/down 13:04 [2] 1.77 mi (7:23 / mi) +10m 7:15 / mi

Ran most direct route back to office.

Monday Feb 17, 2014 #

Bike (Commute) 20:00 [1] 4.0 mi (5:00 / mi)

12 PM

Road Running 56:29 [2] 7.64 mi (7:24 / mi) +50m 7:15 / mi

Canal - Kelvin steady. last week of running in Glasgow for a while as 3 month secondment in Edinburgh starts next week. Arthur's Seat here I come...

C • Excellent news! 2

Sunday Feb 16, 2014 #

Event: FVO CompassSport Cup Heat and SoSOL5

11 AM

Trail Running warm up/down 16:15 [2] 1.87 mi (8:41 / mi) +50m 8:01 / mi

Warm up/down for orienteering race in Achray Forest.

Orienteering race 1:01:36 [3] 4.58 mi (13:27 / mi) +250m 11:30 / mi

Compass Sport Trophy, Achray Forest : Short Brown Course 6.5km
Had a pretty steady run with no major errors. Worked the brain harder than the legs! Found the cluster of controls right at the finish the trickiest as didn't want to muck up after holding it together up to then, so slowed down and made sure I didn't! 4th in class, about 5mins down (tbc). Pleased enough.

C • Nice 6

Saturday Feb 15, 2014 #

10 AM

Trail Running warm up/down 22:18 [2] 2.76 mi (8:05 / mi) +40m 7:44 / mi

Ran a lap plus a bit extra of the cross country course at Callendar Park

11 AM

Trail Running tempo 32:53 [3] 5.0 mi (6:35 / mi) +90m 6:14 / mi

Did 2 laps of the cross country course at Callendar Park with 3min recovery in between. A session I set up for a few of the lunchtime training group, but didn't run it that hard myself because of the orienteering tomorrow. Course is looking very muddy (in the usual muddy bits!), especially on the biggest of the hills. Lap times - 16.34 & 16.19. Ran them with Shona Robertson. Slight strain on right foot, a niggle I noticed last Sunday. So ditching the plan to jog in from Red Moss to watch C5 this afternoon.

Trail Running warm up/down 9:10 [2] 1.13 mi (8:07 / mi) +20m 7:41 / mi

Warm down round the first part of the loop and round the loch.

Friday Feb 14, 2014 #

Bike (Commute) 20:00 [1] 4.0 mi (5:00 / mi)

12 PM

Road Running 36:28 [2] 4.73 mi (7:43 / mi) +20m 7:37 / mi

Up the kelvin to the toll house and back.

Conditioning (Circuits) 15:00 [3]

3 sets of oregon circuits (20sec/20sec)

Thursday Feb 13, 2014 #

Bike (Commute) 20:00 [1] 4.0 mi (5:00 / mi)

12 PM

Road Running warm up/down 12:26 [2] 1.59 mi (7:49 / mi) +30m 7:23 / mi

Warm up to Kelvingrove Park plus a couple of strides

Road Running hills (Hill Session) 15:50 [4] 2.65 mi (5:58 / mi) +100m 5:21 / mi

Lunchrunners session :

Three 0.9 mile hill loops in Kelvingrove Park with 80sec recoveries. Worked quite hard on the second and third rep but at least kept times consistent. Loop times - 5.22, 5.14, 5.14. Strong headwind at start and finish though in theory it was blowing us up the hill!

C • Lunchtime runs 3

Road Running hills (Hill Sprints) 11:59 [4] 1.47 mi (8:09 / mi) +90m 6:51 / mi

Six hill sprints with longer easy jog down recoveries.

1 PM

Road Running warm up/down 10:42 [2] 1.39 mi (7:42 / mi) +20m 7:22 / mi

Warm down back to work via monument

Wednesday Feb 12, 2014 #

Bike (Commute) 20:00 [1] 4.0 mi (5:00 / mi)

Icy!

Note
(rest day)

Tuesday Feb 11, 2014 #

Bike (Commute) 20:00 [1] 4.0 mi (5:00 / mi)

12 PM

Road Running warm up/down 10:45 [2] 1.42 mi (7:34 / mi) +30m 7:06 / mi

Warm up to the canal plus a couple of strides

Road Running intervals 36:00 [4] 6.12 mi (5:53 / mi)

Lunchrunners session - Tempo Intervals.

Did 3 x 12mins on the canal with 2min recoveries. Stats :

Rep 1 : 2.02 miles, 5.56min/mile (Baird's Brae towards Maryhill)
Rep 2 : 2.06 miles, 5.49min/mile (back to Baird's Brae)
Rep 3 : 2.04 miles, 5.54min/mile (6min out, 6min back from Baird's Brae)

Pleased with consistent effort/pace over the session. Wind slightly more favourable on rep 2, though seemed to be a headwind more often than not! Front pack of four well ahead but at the front of the second pack with Derek, Brian C & Steve. Sunny & chilly.

Road Running warm up/down 9:11 [2] 1.24 mi (7:24 / mi) +10m 7:13 / mi

Warm down back to office

Monday Feb 10, 2014 #

Bike (Commute) 20:00 [1] 4.0 mi (5:00 / mi)

12 PM

Road Running 1:00:06 [2] 7.87 mi (7:38 / mi) +50m 7:29 / mi

Canal - Kelvin from work. Kelvin Walkway was closed at one point so did a diversion round an interesting bit of Maryhill.

Sunday Feb 9, 2014 #

11 AM

Hill Running 1:46:03 [4] 9.88 mi (10:44 / mi) +920m 8:20 / mi

Run with Angela up the Ochils. Started in Tilli and climbed up Kingseat, then over to Tarmangie, out to Whitewisp and back. Running back from Whitewisp was brutal into a strong westerly/sleet. Plan was to head to Ben Cleuch but Angela's dog Canna had hurt her paw and was struggling so took a track to the left before Andrew Gannel, through the col and back down to Tilli from the gate below Kingseat. Quite a tough run anyway, especially on the climbs (as expected!). Very tough conditions on the tops. Quite hard going underfoot in places with patches of snow, slush, ice, mud and freezing puddles. Took a few hours for feet to thaw out properly!

Saturday Feb 8, 2014 #

11 AM

Trail Running 1:24:16 [3] 10.56 mi (7:59 / mi) +350m 7:14 / mi

Ran from house via canal to Beecraigs, up Cockleroi, mtb tracks to Guthries, Loch Car Park then home. Felt pretty tired and legs suffering a bit from circuits. Missed the rain until the last 10mins.

Friday Feb 7, 2014 #

Bike (Commute) 20:00 [1] 4.0 mi (5:00 / mi)

12 PM

Road Running 34:28 [2] 4.55 mi (7:34 / mi) +20m 7:28 / mi

Up the kelvin to the toll house and back

Conditioning (Circuits) 15:00 [3]

3 sets of Oregon Circuits (20sec/20sec)

Thursday Feb 6, 2014 #

Bike (Commute) 20:00 [1] 4.0 mi (5:00 / mi)

12 PM

Road Running warm up/down 10:43 [2] 1.44 mi (7:27 / mi) +30m 6:59 / mi

Warm up to the canal plus a couple of strides

Road Running intervals (Fartlek) 22:15 [5] 3.64 mi (6:07 / mi)

Lunchrunner session - fartlek on the canal : 5 x 90sec brisk, 40sec jog + 5 x 1min brisk, 30sec jog + 5 x 30sec brisk, 20sec jog straight through.

Working pretty hard by the 30sec efforts (mainly due to rusty fitness!). Good session as you think it's going to get easier!

Paces :
90secs - av 5.31m/m
60secs - av 5.22m/m
30secs - av 5.24m/m

Recovery jogs averaging about 8.15m/m

Bit of a headwind on the way out, turned after the 2nd minute effort.

Road Running warm up/down 15:36 [2] 2.0 mi (7:48 / mi)

Warm down back to work

Wednesday Feb 5, 2014 #

Bike (Commute) 20:00 [1] 4.0 mi (5:00 / mi)

Note
(rest day)

Rest day

Tuesday Feb 4, 2014 #

12 PM

Road Running warm up/down 13:22 [2] 1.75 mi (7:38 / mi) +30m 7:15 / mi

Warm up to the canal plus a couple of strides

Road Running intervals 24:00 [4] 4.1 mi (5:51 / mi) +10m 5:49 / mi

Lunchrunners session on the Canal - Kelvin : 4 x 6mins with 90sec easy jog recoveries. Rep stats :

Rep 1 - 5.57m/m, 1.01 miles
Rep 2 - 5.48m/m, 1.03 miles
Rep 3 - 5.48m/m, 1.03 miles
Rep 4 - 5.49m/m, 1.03 miles

Reasonably pleased with comeback session. Felt ok and reasonably strong. In the second pack with Ciaran, Euan M & Brian C. Rather pleasant in the sunshine.

Road Running warm up/down 13:56 [2] 1.87 mi (7:27 / mi) +10m 7:20 / mi

Warm down through the park and back to work

Monday Feb 3, 2014 #

Bike (Commute) 13:00 [1] 2.5 mi (5:12 / mi)

12 PM

Road Running 57:07 [2] 7.6 mi (7:31 / mi) +50m 7:22 / mi

Canal - Kelvin route from work

5 PM

Road Running 10:39 [2] 1.39 mi (7:40 / mi) +10m 7:30 / mi

Run home from the bike shop

Sunday Feb 2, 2014 #

Event: FVO CAT (Come and Train) Event 4 - Callendar Park

9 AM

Hill Running 43:48 [3] 4.33 mi (10:07 / mi) +540m 7:17 / mi

From Woodlands Park via landrover track to the summit of Ben Ever (31mins) and direct route back down to Alva Glen car park. Felt ok, luckily wind behind on the climb. Fairly rapid descent. Patches of snow towards the top. Thought I'd stretch the legs before the orienteering.

11 AM

Orienteering race 53:15 [4] 5.0 mi (10:39 / mi) +210m 9:25 / mi

CATI event at Callendar Park. Ran blue course (6.5km). Lacking a bit in both fitness and focus. Ran largely OK. Made a mistake heading to no.6 from no.4 which once I realised, I was committed to a round about route to no.5. A wee bit scrappy in places but good practice.

Saturday Feb 1, 2014 #

10 AM

Trail Running 1:05:34 [3] 8.23 mi (7:58 / mi) +250m 7:17 / mi

Run from top of Linlithgow into Beecraigs, Cockleroi, Guthries, Loch Car Park and back home. Great to be running the trails in Beecraigs and some nice new paths to enjoy near Guthries. Cool, bright and breezy.

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