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Training Log Archive: runnermdj

In the 28 days ending Feb 28, 2019:

activity	#	time	miles		km		+m
Trail Running	14	10:11:52	80.79	(7:34)	130.02	(4:42)	1440
Road Running	15	7:56:38	63.64	(7:29)	102.42	(4:39)	510
Bike	19	6:20:00	76.0	(5:00)	122.3	(3:06)
Hill Running	6	4:52:24	28.73	(10:11)	46.24	(6:19)	2710
Orienteering	2	31:31	4.67	(6:45)	7.51	(4:12)	70
Conditioning	2	20:00
Total	47	30:12:25	253.82		408.49		4730

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Thursday Feb 28, 2019 #

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

12 PM

Road Running 16:40 [2] 2.23 mi (7:28 / mi) +10m 7:22 / mi

Run down to AS

Hill Running 31:27 [3] 3.44 mi (9:09 / mi) +340m 7:00 / mi

Stomach has been dodgy past day or so, so had to head to the loo on the edge of the park before heading up the tourist climb where I met up again with Dave, Jill & Derek who'd gone up the bog & pipers. Headed on up to Nether, rapid tourist descent since it was quite quiet for once, then up the Dasses and Crags to finish. Mist sitting on top of AS and nice & cool. Great running conditions. Thankfully stomach was fine.

Road Running 17:38 [2] 2.28 mi (7:44 / mi) +40m 7:20 / mi

Usual grind back up through the Cowgate back to work.

Wednesday Feb 27, 2019 #

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

Note
(rest day)

Tuesday Feb 26, 2019 #

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

12 PM

Road Running 14:58 [2] 2.06 mi (7:16 / mi) +10m 7:09 / mi

Run down to Warriston

Road Running intervals 18:10 [5] 3.25 mi (5:35 / mi) +10m 5:32 / mi

Session round the triangle - 3 sets of 1,2,3min (1min recs). Ok session. Never feel proper speedy these days. Great summer weather, sweating!

Road Running 16:38 [2] 2.17 mi (7:40 / mi) +40m 7:15 / mi

Run back up to work

Monday Feb 25, 2019 #

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

12 PM

Trail Running 55:09 [2] 7.27 mi (7:35 / mi) +40m 7:28 / mi

WoL/canal with extra loop with Marco. Nice summer weather and no wind for once.

Sunday Feb 24, 2019 #

6 AM

Trail Running 44:22 [2] 5.45 mi (8:08 / mi) +160m 7:28 / mi

Pre-breakfast run up the Avon, canal, golf hill and back. Nice cool morning. Early run due to full day coaching course at Grangemouth.

Saturday Feb 23, 2019 #

8 AM

Road Running 18:25 [1] 1.79 mi (10:17 / mi) +30m 9:47 / mi

Family run round Avalon Gardens loop.

2 PM

Trail Running 12:16 [2] 1.53 mi (8:01 / mi) +30m 7:33 / mi

Most of a lap warm up with Marco and Grant McD.

Trail Running 41:41 [5] 6.7 mi (6:13 / mi) +140m 5:51 / mi

National Cross Country Championships #25 - Callander Park 180th
Third year in a row I've had a cold in the fortnight before the race. Legs felt fine before the start but it's the aerobic engine which gets you round. Went through a bit of a bad patch towards the end of the first lap, far too early, so backed off and regrouped. Had a decent second lap and almost caught Marco, though wasn't great up the hills on the last lap so lost a bit on some stronger folk (including Marco), though passed some others. OK run I guess. Couldn't do much better on the day. Mild as of late and rained on last lap. Most of course was very firm and runnable though main hill was a bit muddy. A bit longer than the advertised 10k which could easily be sorted by ditching the initial first lap, though longer the better.

3 PM

Trail Running 5:57 [2] 0.73 mi (8:09 / mi) +10m 7:49 / mi

Trudge back to Tracey's parents house.

Friday Feb 22, 2019 #

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

12 PM

Road Running 15:14 [2] 2.02 mi (7:32 / mi) +10m 7:26 / mi

Run to Saughton

Trail Running 9:53 [3] 1.44 mi (6:52 / mi)

Pre-National Diagonals. Six laps.

Conditioning 10:00 [3]

2 sets of Oregon circuits (20sec on, 20/10sec off)

Road Running 14:28 [2] 1.95 mi (7:25 / mi) +10m 7:18 / mi

Run back to work

Thursday Feb 21, 2019 #

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

12 PM

Road Running 16:41 [2] 2.27 mi (7:21 / mi) +10m 7:15 / mi

Run down to AS

Hill Running 35:47 [3] 3.79 mi (9:27 / mi) +340m 7:23 / mi

Ran the 'easy' route with Dave & Derek - Bog, pipers, nether, tourist descent (record number of tourists!), dasses, crags. Felt ok but kept a lid on the effort. Warm (13C) and dry.

Road Running 18:08 [2] 2.27 mi (7:59 / mi) +40m 7:34 / mi

Run back up to work

Wednesday Feb 20, 2019 #

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

12 PM

Trail Running 50:05 [3] 7.22 mi (6:56 / mi) +50m 6:47 / mi

WoL/canal loop with 6 x 1min brisk on the canal. Took it steady for first half. Did extra loop. Wind behind on the canal. Far too warm for February. Ears still blocked.

Tuesday Feb 19, 2019 #

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

Note
(rest day)

Monday Feb 18, 2019 #

1 PM

Trail Running 52:48 [2] 6.57 mi (8:02 / mi) +170m 7:26 / mi

Run from the house up the Avon, golf hill, loch west end and back. Took it steady. Cool and breezy with rain for the last mile and a bit.

Sunday Feb 17, 2019 #

9 AM

Trail Running 20:01 [1] 1.84 mi (10:53 / mi) +60m 9:53 / mi

Family trail run at Beecraigs from the cafe car park down to the loch car park, up root path, Balvormie and back by the north edge path. Nice start to the day and good hill training for Hanna.

10 AM

Hill Running 1:33:56 [4] 9.47 mi (9:55 / mi) +840m 7:47 / mi

Run from Alva Glen Car Park up Ben Ever, Ben Cleuch, Andrew Gannel, traverse back round the north side of Ben Cleuch to Ben Buck then down the Land Rover track to finish. Ran quite hard up Ben Ever, assisted by the wind. Was wild on top of BC, the rain came on and could only just stay on your feet. Really enjoyed the traverse round the north side of Ben Cleuch, the terrain is a pleasure at this time of year. Sad there's no snow in the usual hollows and gullies. Passed GG and Lewis heading the other way between Ben Cleuch and Andrew Gannel, though hard to recognise anyone in the wild weather. Most enjoyable!

Saturday Feb 16, 2019 #

9 AM

Road Running 17:30 [1] 1.81 mi (9:40 / mi) +30m 9:12 / mi

Family run along Avalon Gardens route and back. Breezy but mild.

Trail Running 1:25:02 [3] 11.03 mi (7:43 / mi) +360m 7:00 / mi

Run along the loch then up to Beecraigs, Cockleroi, Beecraigs loch car park, back over Hill House and back. Ok run. Legs feeling decent but still breathing harder than I should be due to cold.

Friday Feb 15, 2019 #

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

12 PM

Trail Running 44:15 [3] 5.44 mi (8:08 / mi) +150m 7:30 / mi

Corstorphine Hill and back with Dave. Took it fairly easy. Warm!

Thursday Feb 14, 2019 #

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

12 PM

Road Running 15:56 [2] 2.26 mi (7:03 / mi) +10m 6:57 / mi

Run down to AS

Hill Running 31:04 [3] 2.96 mi (10:30 / mi) +300m 7:59 / mi

Run from the boulder up the bog then pipers gully and north gully to the top of AS. Headed across to Nether then down pipers and crags to finish. Ran with Derek. Took it pretty steady as still feeling the tail end effects of the cold. Ears blocked. Nice mild conditions and dry.

Road Running 17:15 [2] 2.23 mi (7:44 / mi) +40m 7:20 / mi

Run back up to work

Wednesday Feb 13, 2019 #

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

Note
(rest day)

Tuesday Feb 12, 2019 #

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

12 PM

Road Running 14:44 [2] 2.02 mi (7:18 / mi) +10m 7:11 / mi

Run down to Warriston

Road Running intervals 20:03 [4] 3.19 mi (6:17 / mi) +20m 6:10 / mi

Session round big loop - 2 x 10mins (2mins). Took it steady. Ran with Cat on both reps. Only did two due to work meeting.

Road Running 15:17 [3] 2.12 mi (7:13 / mi) +40m 6:49 / mi

Run back to work. Little bit quicker than normal

Monday Feb 11, 2019 #

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

Trail Running 54:46 [2] 7.3 mi (7:30 / mi) +50m 7:21 / mi

WoL/Canal loop with a nice extra bit of WoL/Canal across the other side of Lanark Road. Good to avoid the big stairs too. Steady run in the sun with Marco.

Sunday Feb 10, 2019 #

9 AM

Trail Running 1:17:57 [2] 10.3 mi (7:34 / mi) +50m 7:27 / mi

Hanna was at the Emirates for the day for 'Superteams' so I headed out eastwards along the path on the north side of the Clyde until Carmyle where it became a smaller track then veered off on a moorland which had trails all over the place (best bit of run), so just looped around then headed back once confident the run would be over 10 miles. Didn't like the fact most of the route was hard surfaces and whilst nice to be away from traffic, was a bit dull. Can appreciate being spoiled having the likes of Beecraigs on the doorstep. Nice sunny morning.

Saturday Feb 9, 2019 #

9 AM

Trail Running 47:54 [3] 6.55 mi (7:19 / mi) +170m 6:46 / mi

Run from the house up the Avon, golf hill, loch west end and back. Felt quite decent so picked it up a bit once on the canal. Very strong westerly wind.

2 PM

Hill Running 20:00 [2] 1.8 mi (11:07 / mi) +200m 8:16 / mi

Out on the hill supporting C5. Jog up to Scald Law shoulder and the gully from the start.

Friday Feb 8, 2019 #

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

12 PM

Road Running 31:50 [2] 4.2 mi (7:35 / mi) +20m 7:28 / mi

Run to Balgreen and back with Dave. Very windy.

Thursday Feb 7, 2019 #

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

12 PM

Road Running 48:33 [2] 6.24 mi (7:47 / mi) +30m 7:40 / mi

WoL/canal loop again but steady the whole way. Got a head cold coming on so decided to give hills a miss and run with Dave instead.

Wednesday Feb 6, 2019 #

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

12 PM

Road Running 43:39 [3] 6.22 mi (7:01 / mi) +30m 6:55 / mi

WoL/canal loop. Did 5 x 1min brisk/1min steady on the canal.

Tuesday Feb 5, 2019 #

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

12 PM

Road Running 29:45 [2] 3.89 mi (7:39 / mi) +20m 7:32 / mi

Easy run to Balgreen and back with Dave. Shin fine.

Monday Feb 4, 2019 #

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

Note
(rest day)

Slight strain/niggle in shin so rest day as a precaution

Sunday Feb 3, 2019 #

11 AM

Road Running 16:09 [2] 2.04 mi (7:55 / mi) +20m 7:41 / mi

Warm up down the main street to Broxburn and back

Orienteering race 15:56 [5] 2.37 mi (6:43 / mi) +40m 6:23 / mi

Scottish Sprint Champs - Uphall
Was really hoping for a good run here and feeling reasonably fit. Fairly solid start, only 3secs down at #6. Then did only major mistake, though didn't know I'd done it until well after the finish. Somehow misread #17 as the next control after #6 (virtually on the line to #7) so navigated to it before the actual #7, losing around 30secs. From then it was fairly straightforward and ran hard. Rather annoyingly lost 10secs on a minor error to #18 and ended up losing the V45 to Roger by 1 second! Close but not enough. 4th on course, 21secs down on Will. Good run though and can see why I erred from #6 to #7.

1 PM

Road Running 4:00 [2] 0.5 mi (8:00 / mi) +10m 7:32 / mi

Short warm up with Tracey and Hanna plus a few strides.

Orienteering 15:35 [5] 2.3 mi (6:47 / mi) +30m 6:31 / mi

ESOC Sprint - Race 2
Was hoping to improve on the morning and was fine to #7, only 7secs down. Then to #8, totally missed both the path route to the south, and the fact I could've cut through the trees, and ended up running over 100m extra going round path to the north. Best part of 30secs lost. Realised mistake as someone re-overtook me who cut through the trees. Then lost time coming out of #8 initially considering the shorter route through the trees (having missed the last one!) before seeing how rough it was and backtracking (10secs). Then missed #13, didn't see the path to it amongst the contours (like #8) and cut down to a different bigger wrong tree, before spotting the correct one (25secs). Slight loss of concentration to #18 was only other time loss (10secs). Not a great performance, 7th on course, 2nd V45 but 57secs down on Roger, and 1.25 to Will. Pleased with running form though.

C • Well done Hanna 3

Saturday Feb 2, 2019 #

11 AM

Hill Running 1:20:10 [3] 7.27 mi (11:02 / mi) +690m 8:31 / mi

Run from Woodlands up The Land Rover track then Ben Ever, Ben Cleuch, Ben Buck and down the Land Rover track. Snow underfoot from the outset though thin cover lower down. Main track was a bit horrible with lumpy frozen snow under the fresh cover. Much nicer on the hill with some nice drifts on Cleuch/Buck. Stunning blue sky day. Tried to keep the effort steady before tomorrow's sprinting!

Friday Feb 1, 2019 #

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

12 PM

Road Running 21:59 [2] 2.92 mi (7:32 / mi) +10m 7:27 / mi

Run towards Marco's work then back to Saughton via the WoL.

Trail Running 9:46 [3] 1.42 mi (6:53 / mi)

Six laps of diagonals

Conditioning 10:00 [3]

2 sets of Oregon circuits (20secs on, 20/10secs off)

Road Running 12:58 [2] 1.71 mi (7:35 / mi) +10m 7:27 / mi

Run back to work

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