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Training Log Archive: runnermdj

In the 30 days ending Jun 30, 2017:

activity	#	time	miles		km		+m
Road Running	19	11:00:55	95.35	(6:56)	153.45	(4:18)	1070
Trail Running	13	7:41:13	60.88	(7:35)	97.98	(4:42)	1550
Bike	21	7:00:00	84.0	(5:00)	135.18	(3:06)
Hill Running	7	4:26:46	25.88	(10:18)	41.65	(6:24)	2820
Orienteering	3	2:02:40	11.8	(10:24)	18.99	(6:28)	550
Walking	1	45:00					80
Conditioning	3	30:00
Total	53	33:26:34	277.91		447.25		6070
[1-5]	52	32:41:34

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Friday Jun 30, 2017 #

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

Note
(rest day)

Thursday Jun 29, 2017 #

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

Note

Was surprised to get an email from BOF saying I got ranking points for running the green at Kinnoull. Thought it was just the fun open event for adults!

12 PM

Road Running 15:11 [2] 1.98 mi (7:40 / mi) +40m 7:13 / mi

Run across to AS

Hill Running 34:24 [4] 3.73 mi (9:13 / mi) +320m 7:17 / mi

Another very wet run on Arthurs Seat. Went over Whinny Hill via Hyman's Knoll, up Nether, down to the road then up the east climb back up Whinny, before finishing down the (very wet) dry valley. Out with Kev, Cameron & Andy. Very annoying orthotic slipping down inside shoe on the descents once my feet were soaked.

Road Running 13:53 [2] 1.84 mi (7:33 / mi) +30m 7:11 / mi

Run back to work

Wednesday Jun 28, 2017 #

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

6 PM

Trail Running 2:49 [3] 0.39 mi (7:13 / mi) +10m 6:41 / mi

Warm up to #1 and back (was in the wrong place).

Orienteering 46:30 [4] 4.55 mi (10:13 / mi) +200m 8:59 / mi

Callendar Park WEE - Green course
Quite enjoyed the run up to #10 then covered some interesting terrain finding the control sites but no controls (#11, 12 & 14). One particular overgrown hole full of every jaggy known to mankind may have caused a few sweary words. Nice night for a run though.

Trail Running 7:10 [2] 1.02 mi (7:01 / mi) +30m 6:26 / mi

Warm down back to Tracey's mum & dad's.

Tuesday Jun 27, 2017 #

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

Wet

12 PM

Road Running 13:36 [2] 1.6 mi (8:30 / mi) +50m 7:45 / mi

Run up to the canal for a session.

Trail Running intervals 24:05 [4] 4.17 mi (5:47 / mi)

Session on the canal with Kev, Andy & Cameron (once he caught up) :
4 sets of 5mins (30sec), 1min (1min) so 5,1,5,1,5,1,5,1
Quite like the balance of the session though folk tend to raise an eyebrow at the 30 second recovery. Stuck in no mans land behind Kev & Andy. Also chucking it down and chilly but fine in a gilet and cap. Slight headwind on the way back.
Rep paces :
5mins : 5.57, 5.42, 5.52, 5.50min/mile
1mins : 5.40, 5.35, 5.36, 5.10min/mile

Road Running 13:35 [2] 1.86 mi (7:18 / mi) +10m 7:11 / mi

Ran back to work with plenty downhill.

Monday Jun 26, 2017 #

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

12 PM

Road Running 46:14 [2] 6.0 mi (7:42 / mi) +50m 7:31 / mi

Cyclepath loop from work with Kev, Andy and Marco.

Sunday Jun 25, 2017 #

1 PM

Hill Running 21:37 [2] 2.23 mi (9:42 / mi) +210m 7:30 / mi

Run round a loop on Kinnoull Hill with Will as a warm up. Fantastic trails for running.

2 PM

Orienteering race 39:57 [4] 3.55 mi (11:15 / mi) +250m 9:14 / mi

Green course at Jamie Stevenson Junior Event on Kinnoull Hill. Kind of Ok in bits but should really be a lot faster in this kind of area. Difficult to commit to fast running with so much going on on the map, and ended up not using the compass! Probably should've gone straighter on a few. Only real bad bit was getting totally confused descending the ridge to #10 misreading the map. Over 10mins down on fastest junior (Matthew Gooch). Chuffed that Hanna and Katie got round a very tricky looking yellow course, using initiative as well as nav! Good day out.

Saturday Jun 24, 2017 #

10 AM

Trail Running 1:19:32 [3] 10.15 mi (7:50 / mi) +420m 6:57 / mi

Ran up to the canal then to Cockleroi via Hill House. Headed across to Guthrie's, down to the loch then bank over Hill House and home. Chilly for June and strong west wind.

Friday Jun 23, 2017 #

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

12 PM

Trail Running 27:43 [3] 3.63 mi (7:38 / mi) +10m 7:34 / mi

Warriston big loop then 6 laps of strides at St Marks park.

Conditioning 10:00 [3]

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

Road Running 8:45 [2] 1.09 mi (8:02 / mi) +10m 7:48 / mi

Run back to work

Thursday Jun 22, 2017 #

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

12 PM

Road Running 13:47 [2] 1.87 mi (7:22 / mi) +50m 6:48 / mi

Work to Calton Hill including Queens Street out & back to meet Kev & Marco.

Hill Running hills 21:55 [5] 1.89 mi (11:36 / mi) +350m 7:22 / mi

Met up with Dessie who showed us round his continuous hill loop session on Calton Hill. Started at the north entrance then climbed up the runnable path by the west wall, then cut up some grass tracks to the highest point we could get to before a run along to the view point, then a loop which involved a down, up, down on the very steep grass below the viewpoint before finishing via a trod through the woods to where we started. Ran 5 laps continuously with the first one fairly steady in about 5mins then about 4.15/lap for the last 4 laps. Ran with Kev & Dessie, and ran the downs a bit faster than them to give me a buffer on the climbs. Very hard by the last lap. Glad it was dry as the steep descent would be tricky in the wet.

Road Running 15:32 [2] 7.96 mi (1:57 / mi) +80m 1:54 / mi

Run back to work including small lap of Calton Hill and the far end of Queen Street

Wednesday Jun 21, 2017 #

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

12 PM

Road Running 28:46 [2] 3.78 mi (7:37 / mi) +30m 7:26 / mi

Easy lunch run round Warriston

Tuesday Jun 20, 2017 #

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

12 PM

Road Running 13:17 [2] 1.74 mi (7:38 / mi) +20m 7:22 / mi

Warm up to Warriston

Road Running intervals 18:09 [4] 3.14 mi (5:47 / mi) +10m 5:43 / mi

Session round Warriston triangle - The TED - 3 x 3, 2, 1 (1min recs).
Steady effort. Only ahead of Dave on the longer ones and Kev well ahead. Not feeling sprightly but job done.

Road Running 12:34 [2] 1.59 mi (7:54 / mi) +10m 7:45 / mi

Warm down back to work

Monday Jun 19, 2017 #

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

Note
(rest day)

Tired legs

Sunday Jun 18, 2017 #

9 AM

Road Running 10:01 [2] 1.25 mi (8:01 / mi)

Helix Parkrun with Aaron

10 AM

Hill Running 1:28:58 [3] 7.03 mi (12:39 / mi) +880m 9:07 / mi

Run from Alva Glen CP with Angela and the dogs. Headed up the glen then crossed the river opposite spout of craighorn. Headed up south ridge to Craighorn, Ben Buck, Ben Cleuch, Ben Ever then finished with the Nebit. Legs tired but luckily pace sociable/sensible. Nice and coolish/breezy higher up with a bit of mist on Ben Cleuch.

Saturday Jun 17, 2017 #

8 AM

Road Running 2:02:49 [3] 16.2 mi (7:35 / mi) +220m 7:16 / mi

Ran round all the houses decorated for the Linlithgow Gala Day (aka arches). Basically just like a giant score event with just over 100 controls to visit. Map looked a bit tougher than last year and so it proved with a couple extra miles and nearly 20mins longer. Never really run much over 90mins and certainly not on road so last 30mins got quite tough. Took a photo at each house so probably could've run best part of 10mins quicker. Good fun. Dry but quite warm, and sunny by the finish.

Friday Jun 16, 2017 #

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

12 PM

Trail Running 26:12 [3] 3.56 mi (7:22 / mi) +20m 7:14 / mi

Warriston big loop then 6 laps of strides at St Marks park.

Conditioning 10:00 [3]

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

Road Running 13:45 [2] 1.79 mi (7:41 / mi) +10m 7:33 / mi

Run back to work

Thursday Jun 15, 2017 #

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

12 PM

Road Running 14:54 [2] 1.97 mi (7:34 / mi) +40m 7:07 / mi

Run across to AS

Hill Running 32:56 [4] 3.56 mi (9:15 / mi) +340m 7:08 / mi

Run from the boulder up the grass towards the Commie Pool roundabout then up Nether via the pipe route. Had a go at a fast tourist descent but had to apply the brakes a few times due to all the tourists, though only 5 secs down on CR. Headed up the north end of the crags doing an up & down the same way. Out with Kev, Marco, Dave, Andy & Nicola. Warm, breezy & dry.

Road Running 13:44 [2] 1.87 mi (7:21 / mi) +30m 7:00 / mi

Run back to work

Wednesday Jun 14, 2017 #

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

Note
(rest day)

Tuesday Jun 13, 2017 #

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

12 PM

Road Running 14:41 [2] 1.93 mi (7:36 / mi) +20m 7:22 / mi

Warm up to Warriston

Road Running intervals 25:10 [4] 4.35 mi (5:47 / mi) +20m 5:42 / mi

Session round the Warriston big loop with Kev, Dave and Cameron :
1,2,3,4,5,4,3,2,1min with 1min recs after the 1,2 & 3mins and 75sec recs after the 4 & 5mins. Slowest rep was the first one (takes a while to warm up!) and was fairly even paced throughout the rest. Very one-paced these days! Quite sweaty/humid. Worked maybe a bit harder than intended but felt ok.

Road Running 8:50 [2] 1.12 mi (7:53 / mi) +10m 7:41 / mi

Warm down back to work

Monday Jun 12, 2017 #

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

12 PM

Road Running 48:50 [2] 6.61 mi (7:23 / mi) +40m 7:15 / mi

Cyclepath loop with Kev, Andy, Marco & Dave.

Sunday Jun 11, 2017 #

10 AM

Trail Running 13:13 [1] 1.34 mi (9:52 / mi) +40m 9:01 / mi

Dechmont Law Trail Fun Run with Hanna & Tracey. Hanna ran very well, 2min improvement on last year.

11 AM

Trail Running 18:38 [2] 2.42 mi (7:42 / mi) +40m 7:19 / mi

Warm up plus strides

12 PM

Trail Running race 37:40 [5] 6.22 mi (6:03 / mi) +140m 5:40 / mi

Dechmont Law Trail 10k - 4th/1st vet
Pretty pleased with result since not been feeling speedy of late. Felt strong for most of race though got into 2nd around 4.5k, and pushed hard up the long drag on the other side of the motorway, but just failed to drop the 2 guys behind. When they got past with a mile to go had nothing left in the tank. Most enjoyable though tough run. Good breezy conditions.

Trail Running 7:50 [2] 1.0 mi (7:50 / mi) +40m 6:58 / mi

Warm down on south flank of Dechmont Law.

Saturday Jun 10, 2017 #

10 AM

Trail Running 1:03:37 [3] 8.1 mi (7:51 / mi) +310m 7:01 / mi

Run from the house to Cockleroi and back (direct route via Hillhouse).

3 PM

Walking 45:00 [0] +80m

Walk from Balvormie to Cockleroi and back with Hanna.

Friday Jun 9, 2017 #

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

Note
(rest day)

Left running kit in a bag at home so no run or circuits. Muppet!

Thursday Jun 8, 2017 #

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

12 PM

Road Running 15:11 [2] 1.98 mi (7:40 / mi) +40m 7:13 / mi

Run over to AS. Very wet again.

Hill Running 33:26 [4] 3.75 mi (8:55 / mi) +340m 6:57 / mi

Run on AS - Bog, Pipers, Nether, Tourist descent, Dasses then crags to finish. The mist was sitting on the hill and it was chucking it down. At least it was quieter than normal, i.e. no-one on the hill. There were streams running down the paths though. Rather annoyingly, orthotic slipped under foot on tourist descent due to the water. Out with Kev & Andy.

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

Run back to work

Wednesday Jun 7, 2017 #

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

Note
(rest day)

Tuesday Jun 6, 2017 #

12 PM

Road Running 12:32 [2] 1.6 mi (7:50 / mi) +10m 7:41 / mi

Warm up to Warriston Triangle

Road Running intervals 24:00 [4] 4.1 mi (5:51 / mi) +20m 5:46 / mi

Session round Warriston Triangle - 4 x 6mins (80sec recs)
Weather was beyond a joke, absolutely lashing it down and puddles. Just got on with it. Lucky Marco was running about the same pace so we ran together with Kev & Andy quite far ahead and Dave behind. Very consistent paces fro the reps - 5.52min/mile, 5.51, 5.52, 5.50. Working pretty hard but felt aerobic. Job done!

Road Running 11:24 [2] 1.47 mi (7:45 / mi) +10m 7:36 / mi

Warm down/swim back.

Monday Jun 5, 2017 #

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

12 PM

Road Running 45:28 [2] 6.08 mi (7:29 / mi) +50m 7:17 / mi

Cycle path loop from work.

Sunday Jun 4, 2017 #

9 AM

Road Running 9:34 [2] 1.25 mi (7:39 / mi)

Helix Junior Parkrun with nephew Aaron. Same very fast start but he hung on for a 4 second pb. And Hanna smashed her pb running with Tracey again - 11.16.

10 AM

Trail Running 1:24:30 [2] 10.06 mi (8:24 / mi) +400m 7:29 / mi

Run up to Beecraigs, Cockleroi, towards Guthries then down to the loch, hill house loop and back. Lost a couple of minutes on an explore in the woods, following a trod which stopped so had to cut through some overgrown forest.

Saturday Jun 3, 2017 #

9 AM

Trail Running 37:12 [2] 4.85 mi (7:40 / mi) +60m 7:23 / mi

Run from the house up the Avon and back via the canal. Gave my new £1.99 Aldi running/cycling sun glasses a go and they were spot on. Very light and no movement. More bothered about keeping flies out the eyes than the sun!

2 PM

Trail Running 3:39 [2] 0.45 mi (8:07 / mi) +20m 7:08 / mi

Short warm up to the start after going round the White with T & H.

Orienteering race 36:13 [4] 3.7 mi (9:47 / mi) +100m 9:02 / mi

Interlopers CAT at Calder Wood - Green course
Knew this would be a bit more challenging as CATs go. Vegetation right up to add to the challenge. Generally fine until control 12 which was (supposed to be) on a pond/bog, however the kite was placed a fair bit from the feature. Must've virtually ran past the kite at the bottom of the descent on the way to where it should've been. 2mins lost. Was off line on the climb up to the next one so another minute lost, but ok after that. Watch only recorded first third of the course as must've knocked the stop button.

Result - 1st by about 8mins. Quite a few people didn't get #12

Friday Jun 2, 2017 #

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

12 PM

Trail Running 27:23 [3] 3.52 mi (7:47 / mi) +10m 7:43 / mi

Run round Warriston big loop then 6 laps of strides at St Marks park.

Conditioning 10:00 [3]

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

Road Running 14:38 [2] 1.81 mi (8:05 / mi) +20m 7:49 / mi

Run back to work including Stockbridge loop.

Thursday Jun 1, 2017 #

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

12 PM

Road Running 14:30 [2] 1.89 mi (7:40 / mi) +50m 7:05 / mi

Run across to AS

Hill Running 33:30 [4] 3.69 mi (9:05 / mi) +380m 6:53 / mi

AS run from the boulder along the grass then up the Brutal (2.52), top of the bog then middle climb up the back of the crags, down to the bottom of the bog, up the dasses to nether and finish down the tourist descent (too many tourists for a fast time!). Felt decent, put in some effort up Brutal though not flat out. Overcast and dry.

Road Running 13:36 [2] 1.79 mi (7:36 / mi) +50m 6:59 / mi

Run back via St Andrews Square and Dundas Street

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