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Training Log Archive: runnermdj

In the 30 days ending Apr 30, 2014:

activity	#	time	miles		km		+m
Hill Running	12	15:01:35	85.53	(10:32)	137.65	(6:33)	8460
Road Running	10	7:26:33	59.61	(7:29)	95.93	(4:39)	630
Trail Running	7	6:22:13	49.72	(7:41)	80.02	(4:47)	1470
Bike	15	5:15:00	63.0	(5:00)	101.38	(3:06)
Orienteering	1	1:06:29	6.79	(9:48)	10.93	(6:05)	330
Total	40	35:11:50	264.65	(7:59)	425.9	(4:58)	10890

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Wednesday Apr 30, 2014 #

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

12 PM

Road Running 13:59 [2] 1.84 mi (7:36 / mi) +40m 7:07 / mi

Run over to AS from work

Hill Running hills 30:55 [3] 2.84 mi (10:53 / mi) +430m 7:24 / mi

Wednesday Arthurs Seat run with the usual folk. Took it a fair bit easier this week ahead of Stuc. Been tired anyway this week. Effort probably between 3 & 4. Took a shortcut by not dropping below the road off Nether Hill, turning left and going up & down Dunsapie Crag. Cut out 70m climb/descent but less than 150m distance. Misty and a bit of rain. Descents tricky in the wet.

Road Running 19:16 [2] 2.46 mi (7:50 / mi) +20m 7:38 / mi

Run back to the office

Tuesday Apr 29, 2014 #

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

12 PM

Road Running warm up/down 12:08 [2] 1.56 mi (7:47 / mi) +20m 7:29 / mi

Warm up run to Inverleith Park

Trail Running intervals 25:05 [5] 4.37 mi (5:44 / mi) +50m 5:33 / mi

Did session in Inverleith Park with Stewart, Dessie, Mike & co. Did 1,2,3,4,5,4,3,2,1min with 1min recovery after the 1, 2 & 3mins and 90secs after the 4 & 5mins. Stats :

1min : 0.17m, 5.55m/m (uphill!)
2min : 0.38m, 5.22m/m
3min : 0.53m, 5.39m/m
4min : 0.69m, 5.47m/m
5min : 0.87m, 5.45m/m
4min : 0.68m, 5.55m/m
3min : 0.53m, 5.42m/m
2min : 0.35m, 5.52m/m (choked on a fly!)
1min : 0.18m, 5.34m/m (uphill!)

Tougher on the grass than the canal and the uphill was also testing. Ran ok apart from inhaling a fly on the 2nd 2min rep. Lots of swarms of flies to dodge in the humid sunshine. Bizarre.

Road Running warm up/down 11:43 [2] 1.39 mi (8:26 / mi) +20m 8:04 / mi

Run back to the office.

Monday Apr 28, 2014 #

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

12 PM

Road Running 55:13 [2] 7.05 mi (7:50 / mi) +40m 7:42 / mi

WoL/cyclepath loop with Stewart. Easy steady pace.

Sunday Apr 27, 2014 #

Event: CLYDE CompassPoint SOL3

12 PM

Trail Running warm up/down 14:16 [1] 1.52 mi (9:23 / mi) +70m 8:13 / mi

Warm up run to the start and back from the finish

Orienteering race 1:06:29 [4] 6.79 mi (9:48 / mi) +330m 8:30 / mi

Scottish O League, Dunrod Hill, Brown 9.325km, 325m
Quite enjoyed the course since it was all on open hillside and all contour detail navigation. Pretty steady and can't recall any major errors, though will probably spot a few not so good legs in the splits. Maybe a bit careful and hesitant in places (as usual!), but no bad thing having not orienteered for about a month.

Second M40 a couple of minutes down on Roger (8th/25 overall on Brown). The younger guys went well!

Saturday Apr 26, 2014 #

8 AM

Trail Running 1:14:07 [3] 9.97 mi (7:26 / mi) +300m 6:48 / mi

Ran up to Beecraigs via canal, summit of Cockleroi, loch and back over and down to Linlithgow. Back via canal & sport centre.

Friday Apr 25, 2014 #

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

Note
(rest day)

Thursday Apr 24, 2014 #

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

Trail Running 1:01:10 [3] 8.18 mi (7:29 / mi) +200m 6:57 / mi

Direct route to Corstorphine Hill, then round traversing path and down to very north end of the hill. Back lower path then down to Craigcrook Road and back via Ravelston Dykes.

Wednesday Apr 23, 2014 #

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

12 PM

Road Running warm up/down 13:38 [2] 1.83 mi (7:27 / mi) +40m 6:59 / mi

Run across to Arthurs Seat

Hill Running 31:53 [5] 2.92 mi (10:55 / mi) +500m 7:08 / mi

Joined in the regular Wednesday lunch Arthurs Seat burn up. Worked quite hard and did the whole route this time - from bottom of radicle road to Nether (via the dasses), down to Duddingston, up Dunsapie Crag, along to loch (NW corner) up Nether, down to bog col then finish at summit of the crags. Sun threatened to come out on first climb but stayed reasonably overcast/cool. And fine underfoot despite yesterday's rain. Certainly felt it pushing the climbs but recovered quite well from hill to hill.

Road Running warm up/down 19:35 [2] 2.43 mi (8:04 / mi) +20m 7:51 / mi

Run from top of the crags back to office with Stewart & Dessie.

Tuesday Apr 22, 2014 #

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

12 PM

Road Running 55:39 [2] 7.32 mi (7:36 / mi) +80m 7:21 / mi

Ran down to the coast and back with Marco & Fionna, then up the hill to Queens Street and looping about a bit just to get over 7 miles.

Monday Apr 21, 2014 #

11 AM

Hill Running 2:03:49 [3] 11.21 mi (11:03 / mi) +1100m 8:28 / mi

From Alva Glen Car Park up Ben Ever, Ben Cleuch, Ben Buck, Blairdenon, Jerah, Dumyat then down to Menstrie. Legs felt tired at the start so took it quite steady. Hard work into the easterly headwind up to Ben Cleuch. Good with the wind behind from there to Dumyat though. Lovely and sunny again!

Sunday Apr 20, 2014 #

11 AM

Hill Running 1:38:33 [3] 7.99 mi (12:20 / mi) +1060m 8:44 / mi

Ran from the Inverlochlarig car park at the end of Balquhidder Glen up Beinn Tulaichean & Cruach Ardrain. Big walking climb up the first hill and a nice ridge run across to Cruach Ardrain. Descended back down to the col between the two then east, down some fantastic snow fields at first, to the track in the glen. Cracking run in wall to wall blue skies, with great views. Felt good.

Saturday Apr 19, 2014 #

10 AM

Trail Running 1:35:57 [3] 11.59 mi (8:17 / mi) +450m 7:23 / mi

Ran from the house up the Avon to the canal, then up the north side of Cockleroi (through the crags) across to Witchcraig (via Balvormie), back over Guthries, down to the loch car park and home via the canal. Great weather again and relatively quiet in Beecraigs.

Friday Apr 18, 2014 #

10 AM

Hill Running 1:26:27 [4] 9.15 mi (9:27 / mi) +930m 7:11 / mi

Run from Alva Glen up Ben Ever (31min), Ben Cleuch (41min), Andrew Gannel (50min), Kingseat (62min) then down into Tilli Glen and finished at Tilli shops. Magic day for running in the hills, wall to wall blue skies and a light cool westerly breeze. Ran fairly hard and felt good on the downhills in particular. Perfect underfoot too. Nowhere better than the Scottish hills on a day like today.

Thursday Apr 17, 2014 #

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

12 PM

Road Running warm up/down 13:21 [2] 1.73 mi (7:43 / mi) +50m 7:05 / mi

Warm up run up to the canal

Road Running intervals (Fartlek) 19:01 [4] 3.12 mi (6:06 / mi)

Fartlek session on the canal with Marco, Ed & Fionna. 10 x 1min brisk, 1min steady to ease back in to speedwork post-cold. Pleased with overall pace and to manage 5km in the time. Probably around 5.10m/m on brisk, 7m/m steady. Pretty blustery but at least sunny and dry.

Road Running 19:40 [3] 2.69 mi (7:19 / mi) +20m 7:09 / mi

Warm down back to office via gardens etc + fast descent of Dundas Street.

Wednesday Apr 16, 2014 #

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

12 PM

Trail Running 57:25 [2] 7.23 mi (7:56 / mi) +200m 7:19 / mi

Ran direct route to Corstorphine Hill and back (via Queens Street) with Marco & Fionna. Felt relatively easy. Paths quite dry now.

Tuesday Apr 15, 2014 #

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

Note
(rest day)

Hopefully will help clear the remnants of the cold quicker.

Monday Apr 14, 2014 #

Bike 35:00 [1] 7.0 mi (5:00 / mi)

12 PM

Road Running 57:19 [2] 7.49 mi (7:39 / mi) +80m 7:24 / mi

WoL + cyclepath loop plus hill at the end with Marco & Fionna. Nice & sunny now I'm back at work!

Sunday Apr 13, 2014 #

8 AM

Road Running 29:53 [2] 4.2 mi (7:07 / mi) +50m 6:52 / mi

Run from the house round Linlithgow Loch before marathon watching! Foot actually felt fine, just bruised. Still a bit of crap in lungs/nose.

Saturday Apr 12, 2014 #

11 AM

Hill Running race 1:26:50 [4] 8.28 mi (10:29 / mi) +1110m 7:24 / mi

Coledale Horseshoe Race. Had pre-entered this and really love the route. Unfortunately pre-race prep was less than ideal but definitely beyond the worst of the cold so decided to give it a go anyway but start steady. Did just that and got a good rest once we hit the steps above the car park and the field ground to a slow single file crawl up the steps. Started picking folk off though on way up Grizedale Pike and in a decent place by the summit, climbing to the top with Helen Bonsor. Was extremely wild weather going across to and up Eel Crag. Very strong westerly wind, misty and cold with some rain. Led a group off GP with no one in sight ahead until the Eel Crag climb. Could barely stay on your feet at times. Glad to get off Eel Crag and over Sail. Opened up a bit on the descent and ran down alone in the mist. Came out the mist and initially headed on the higher traverse path to Barrow, but changed mind as saw others far ahead going on the lower one, so cut down the heather then whacked my foot of a hidden rock. Though initially I'd broken it (v.painful!) but after a brief hobble, was able to run it off. A couple of guys had got back on my tail by Barrow so shifted down the ridge to the finish as fast as possible and held place. No warm down so as not to damage foot any further. Pleased enough with the run all things considered. Result 29th

Friday Apr 11, 2014 #

11 AM

Hill Running 59:46 [3] 6.08 mi (9:50 / mi) +570m 7:37 / mi

Slowly improving. Virus gone but lungs and nose still a bit gunky. Down in Sedbergh to check out paths for potential World Trial. Climbed Winder to Arant Haw and back via various paths. Lovely and sunny for a change.

Thursday Apr 10, 2014 #

10 AM

Hill Running 1:51:24 [3] 8.96 mi (12:26 / mi) +650m 10:09 / mi

Felt much better but still gunky. Had planned to recce the top end of Ennerdale race route this week but settled for an easy run from Buttermere up to Scarth Gap and over Haystacks to Blackbeck Tarn, then back round south flank of Haystacks to Scarth Gap and back. Quite an amazing little hill with countless knolls, crags, marshes and tarns on the top. Was misty above Scarth Gap so had fun exploring. Would make a good O map but a fair walk to the start!

Wednesday Apr 9, 2014 #

1 PM

Hill Running 1:10:07 [1] 3.87 mi (18:07 / mi) +710m 11:32 / mi

Cold now in lungs so this was more of a walk (up)/jog (down). Started in Braithwaite and walked up Grizedale Pike, then jogged down north ridge to Revelin Moss and walked back to Whinlatter to meet T & H. Felt better for it and effort pretty easy.

Tuesday Apr 8, 2014 #

2 PM

Hill Running 1:09:40 [3] 8.27 mi (8:25 / mi) +430m 7:15 / mi

Cold still not in lungs so tried another run. Ran from house to Portinscale, through woods and up Cat Bells (37mins to the top). Climbed far harder than sensible but actually felt ok. Descended south to col then round the west side of the hill via the levels and wall path, then back same way through Portinscale. Again felt better after run but starting to get wheezy.

Monday Apr 7, 2014 #

2 PM

Hill Running 50:30 [3] 6.07 mi (8:19 / mi) +300m 7:13 / mi

Head & nose eased off a bit and lungs clear so tried a run at fairly easy effort. Just from the house via zig zags to Latrigg, down east ridge and back via the car park. Felt better after run than before.

Sunday Apr 6, 2014 #

Note
(sick) (rest day)

Felt rubbish all day with a stuffed up nose and groggy head. Cold on holiday jinx strikes again. :-(

Saturday Apr 5, 2014 #

12 PM

Hill Running 1:21:41 [4] 9.89 mi (8:16 / mi) +670m 6:49 / mi

Run from Fitz Park up Latrigg via zig zags, down east ridge, round front via car park and up nose climb, down to car park, up short disabled path climb, down zig zags, up middle climb, down east ridge and back via car park. Felt really good but nose is niggling so the cold all my workmates had is coming on.

Friday Apr 4, 2014 #

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

Note
(rest day)

Thursday Apr 3, 2014 #

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

12 PM

Trail Running 54:13 [3] 6.86 mi (7:54 / mi) +200m 7:15 / mi

Run with Stewart to top of Corstorphine Hill and back via WoL, Dean Path & Ravelston. Legs felt good after sports massage yesterday.

Wednesday Apr 2, 2014 #

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

12 PM

Road Running 55:13 [2] 7.2 mi (7:40 / mi) +80m 7:25 / mi

Cyclepath then WoL, Queens St with Marco & Fionna. Fairly easy.

Tuesday Apr 1, 2014 #

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

12 PM

Road Running warm up/down 13:15 [2] 1.77 mi (7:29 / mi) +50m 6:53 / mi

Wouldn't exactly have called it a 'warm' up to the canal in the p*ssing cold rain!

Road Running intervals 19:02 [4] 3.05 mi (6:14 / mi)

Fartlek session on the canal with Marco & Fionna. Having an easier week & they're tapering so 10 x 1min brisk, 1min steady did the job. Conditions horrible.

Road Running warm up/down 18:38 [2] 2.48 mi (7:31 / mi) +20m 7:20 / mi

Cool down through the gardens & down Dundas Street.

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