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Training Log Archive: runnermdj

In the 28 days ending Feb 28, 2017:

activity	#	time	miles		km		+m
Trail Running	10	6:33:45	51.1	(7:42)	82.24	(4:47)	1300
Road Running	9	5:39:10	45.36	(7:29)	73.0	(4:39)	670
Bike	14	4:10:00	50.0		80.46
Hill Running	3	1:44:41	10.83	(9:40)	17.43	(6:00)	1290
Walking	2	1:20:00					200
Orienteering	1	34:31	3.83	(9:01)	6.16	(5:36)	200
Total	35	20:02:07	161.12		259.29		3660

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Tuesday Feb 28, 2017 #

Bike 10:00 [1] 4.0 mi (2:30 / mi)

Note
(sick) (rest day)

Cold coming back to bite me. Not sure if it's a new one or the old one. Either way, time for a rest.

C • Short Brown at the weekend?? 4

Monday Feb 27, 2017 #

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

12 PM

Road Running 46:38 [2] 6.15 mi (7:35 / mi) +40m 7:26 / mi

Round the cyclepath loop from work in reverse (AC) with Kev, Dave & Andy. Very pleasant weather. Felt a lot better than yesterday though cold still lingering.

Sunday Feb 26, 2017 #

9 AM

Trail Running 1:14:20 [2] 9.05 mi (8:13 / mi) +300m 7:27 / mi
ahr:126 max:155

Run from the house via the canal & hill house to Cockleroi, and back via the main street. Knackered from the start so just took it easy as possible. Still feeling like I've not got rid of the bug properly. Started chucking it down in last 20mins.

Saturday Feb 25, 2017 #

2 PM

Trail Running 4:18 [2] 0.54 mi (7:58 / mi) +30m 6:47 / mi

Minimal warm up trying to find person with my number/chip

Trail Running race 42:18 [5] 6.27 mi (6:45 / mi) +150m 6:17 / mi

Scottish National XC Champs - Callander Park
Was glad to get to the start given where I was a week ago post bug. Decided the best way to maximise performance was to nail the pacing and start conservative. Did exactly that and moved through the whole race. The mud was quite exceptional so it paid dividends staying just the right side of threshold as far as possible. Finished 151st which was very pleasing given the circumstances. Pretty knackered at the finish!

3 PM

Trail Running 4:22 [2] 0.52 mi (8:24 / mi) +10m 7:55 / mi

Minimal warm down jog. Legs gubbed.

Friday Feb 24, 2017 #

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

12 PM

Trail Running 34:43 [3] 4.61 mi (7:32 / mi) +30m 7:23 / mi

Run to St Marks Park, 6 laps of strides then back to work. Will see how the National goes tomorrow off 6 training runs!

Thursday Feb 23, 2017 #

Note
(rest day)

Bike 10:00 [1]

Wednesday Feb 22, 2017 #

12 PM

Road Running 14:47 [2] 1.97 mi (7:30 / mi) +40m 7:04 / mi
ahr:126

Run across to AS

Hill Running 33:36 [4] 3.16 mi (10:38 / mi) +420m 7:31 / mi
ahr:151 max:161

Run from the boulder up the crags (though took traverse path below the top), then went up the Gutted Haddie which was good fun, down to the loch corner, up Dunsapie Crag then up Crow Hill, Nether and down to the boulder via the Dasses. Ran with Cameron the whole way. Took the climbs quite steady and the descents quite brisk. HR quite high given it didn't feel that hard a run so fitness still a way to go. At least it was a bit drier underfoot. Bright with a strong west wind.

Road Running 14:34 [2] 1.86 mi (7:50 / mi) +30m 7:28 / mi
ahr:131

Run back to work.

Tuesday Feb 21, 2017 #

12 PM

Road Running 9:30 [3] 1.33 mi (7:09 / mi) +20m 6:50 / mi
ahr:132

Warm up to Inverleith (brisk!)

Trail Running 18:17 [4] 3.15 mi (5:48 / mi) +30m 5:38 / mi
ahr:147 max:164

Session in Inverleith Park - 2 x 5min, 3min, 1min (1min recs, 90sec between sets). Didn't feel like I pushed it that hard though HR was fairly high. Although off the pace, felt good putting in a bit of effort. Windy though at least not muddy underfoot.

Road Running 14:37 [3] 1.84 mi (7:57 / mi) +50m 7:20 / mi
ahr:132

Warm down including Dundas Street climb

Monday Feb 20, 2017 #

12 PM

Road Running 47:39 [2] 5.97 mi (7:59 / mi) +40m 7:49 / mi
ahr:120

Cyclepath loop clockwise from work with Kev, Murray, Dave and Cameron. Kept it fairly easy though still below par.

Sunday Feb 19, 2017 #

9 AM

Trail Running 1:06:42 [3] 8.14 mi (8:12 / mi) +300m 7:21 / mi
ahr:129 max:155

Cockleroi via Hill House direct from the house. Day 2 of National training! Good to get out for a bit longer though fairly puffing on the hills.

Saturday Feb 18, 2017 #

9 AM

Road Running 36:12 [3] 4.71 mi (7:41 / mi) +50m 7:26 / mi
ahr:126 max:138

Run from the house along the loch, canal, school and back. Good to be running again but understandably unfit! One week to get fit enough just to get round the National.

Friday Feb 17, 2017 #

Note
(rest day)

12 PM

Walking 40:00 [1] +100m

Brisk walk up Calton Hill. Something resembling exercise!

Thursday Feb 16, 2017 #

Bike 10:00 [1] 2.0 mi (5:00 / mi)

Bike down to one gear so time for post (almost) winter repairs.

Note
(rest day)

Still not great

Wednesday Feb 15, 2017 #

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

Note
(rest day)

Starting to feel a bit better at last. Hopefully running again by the weekend.

Tuesday Feb 14, 2017 #

Note
(sick) (rest day)

Monday Feb 13, 2017 #

Note
(sick) (rest day)

Sunday Feb 12, 2017 #

Note
(sick) (rest day)

Man flu...

Saturday Feb 11, 2017 #

Walking 40:00 [1] +100m

Still not well with a very sore throat and annoying cough so went a stroll at Beecraigs for some fresh air. Bracing weather with wet snow showers and breezy on cockleroi. Nice to get out.

Note
(sick) (rest day)

Friday Feb 10, 2017 #

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

Note
(sick) (rest day)

Thursday Feb 9, 2017 #

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

Note
(sick) (rest day)

Sore throat and on the verge of getting a bug so rest day.

Wednesday Feb 8, 2017 #

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

Note
(rest day)

If I'd known I was about to get ill would've just gone for a run!

Tuesday Feb 7, 2017 #

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

12 PM

Road Running 12:37 [2] 1.72 mi (7:20 / mi) +20m 7:05 / mi
ahr:125

Warm up including 2 x Stockbridge loop

Road Running intervals 20:14 [4] 3.62 mi (5:35 / mi) +30m 5:27 / mi
ahr:141 max:159

Session round Warriston big loop - 10 x 2mins (1min recs). OK session though not feeling particularly speedy. Well behind Kev & Andy, not far ahead of Cat. Damp.

Road Running 11:58 [3] 1.56 mi (7:40 / mi) +50m 6:59 / mi
ahr:125

Warm down including climb up to Queen St

Monday Feb 6, 2017 #

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

12 PM

Road Running 53:06 [2] 7.06 mi (7:31 / mi) +150m 7:03 / mi
ahr:121 max:137

From work across to AS, lap of Queens Drive, and back with Kev, Marco & Andy.

Sunday Feb 5, 2017 #

9 AM

Trail Running 27:47 [2] 3.38 mi (8:13 / mi) +100m 7:32 / mi

Run from the house via the primary school then up the Avon to Muiravonside. Warm up for the Orienteering though it was cold rain and exceptionally slippy underfoot.

10 AM

Orienteering race 34:31 [5] 3.83 mi (9:01 / mi) +200m 7:45 / mi

FVO CAT at Muiravonside - Blue course
Really enjoyed the run and course. No real mistakes though there was scope for more direct routes than I took. New map is good and the extra bit on the map was handy as now have an extra path option I can add to any future Muiravonside runs. Thankfully the rain must've stopped at some point, though hands very cold for first 10mins.

11 AM

Trail Running 5:24 [3] 0.71 mi (7:36 / mi) +20m 6:59 / mi

Short warm down hunting for the family.

Saturday Feb 4, 2017 #

9 AM

Trail Running 1:15:30 [2] 9.3 mi (8:07 / mi) +310m 7:21 / mi
ahr:123 max:144

Run from the house up to the canal, Beecraigs, Cockleroi, and back via Avalon Gardens. Feeling very sluggish so kept it easy. Damp & breezy

Friday Feb 3, 2017 #

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

12 PM

Trail Running 40:04 [3] 5.43 mi (7:23 / mi) +20m 7:18 / mi

Run round Warriston big loop to St Marks Park, 6 laps of strides, then back with Andy.

Thursday Feb 2, 2017 #

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

12 PM

Road Running 14:50 [2] 1.98 mi (7:29 / mi) +40m 7:03 / mi
ahr:122

Run across to AS

Hill Running 36:19 [3] 4.09 mi (8:53 / mi) +370m 6:56 / mi
ahr:136 max:151

Run from the boulder up the bog, pipers, nether, tourist descent, dasses than crags to finish. Still a bit slippy/sticky underfoot. Took the climbs a lot steadier. Out with Marco, Kev, Paddy & Dave.

Road Running 13:33 [2] 1.88 mi (7:12 / mi) +40m 6:46 / mi
ahr:127

Run back to work

Wednesday Feb 1, 2017 #

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

12 PM

Road Running 14:24 [2] 1.86 mi (7:45 / mi) +40m 7:15 / mi

Run across to AS

Hill Running 34:46 [5] 3.58 mi (9:43 / mi) +500m 6:46 / mi

Ran the WASP 2016 route - crags, nether, loch corner, dunsapie crag, duddingston, crow hill, nether then down the dasses back to the boulder. Set off on Mike's heels over the crags, then he eased the pace a bit on nether so pulled ahead and on my own from the nether onwards. Solid run, pretty slippy underfoot, especially some of the descents.

Road Running 14:31 [2] 1.85 mi (7:51 / mi) +30m 7:28 / mi

Run back to work

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