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Training Log Archive: runnermdj

In the 30 days ending Nov 30, 2017:

activity # timemileskm+m
  Road Running18 10:42:22 87.58(7:20) 140.95(4:33) 820
  Bike22 7:20:00 87.99(5:00) 141.61(3:06)
  Trail Running10 6:16:38 48.4(7:47) 77.89(4:50) 1190
  Hill Running5 4:00:55 21.14(11:24) 34.02(7:05) 2680
  Orienteering3 2:16:02 10.05 16.17 600
  Conditioning2 20:00
  Total51 30:55:57 255.17 410.65 5290

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Thursday Nov 30, 2017 #

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

Note
(rest day)

Wednesday Nov 29, 2017 #

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

12 PM

Road Running 13:00 [2] 1.76 mi (7:23 / mi) +40m 6:54 / mi

Run across to AS

Hill Running 29:43 [4] 2.98 mi (9:58 / mi) +400m 7:02 / mi

Run on AS with the WASP squad though largely solo! Up the crags, zig zag to Nether, dropped to the road at the back then up the top part of MFD to Crow, then on to Nether, and down the Dasses to finish at the boulder. Ran fairly hard so ended up walking some of the final climbs. A bit frozen in the shade but sunny.

Road Running 13:03 [2] 1.8 mi (7:15 / mi) +30m 6:54 / mi

Run back to work

Tuesday Nov 28, 2017 #

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

12 PM

Road Running 10:03 [2] 1.34 mi (7:30 / mi) +10m 7:20 / mi

Run to Warriston triangle.

Road Running intervals 24:00 [5] 4.18 mi (5:45 / mi) +10m 5:42 / mi

Session round Warriston triangle. 2 x 5mins (90s), 2 x 4mins (80s), 2 x 3mins (70s)
Good solid session. Kept pace with Cat and just ahead of Paddy. No one faster so a change to be at the front. A bit breezy, felt more headwind and not behind!

Road Running 11:21 [2] 1.57 mi (7:14 / mi) +10m 7:05 / mi

Run back to work.

Monday Nov 27, 2017 #

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

12 PM

Road Running 45:29 [2] 6.0 mi (7:35 / mi) +40m 7:26 / mi
ahr:122

Run round cycle path loop

Sunday Nov 26, 2017 #

9 AM

Trail Running 1:18:21 [3] 9.72 mi (8:04 / mi) +310m 7:20 / mi
ahr:128 max:147

Run from the house up to the canal, the up to Cockleroi via Hill House, and back the same way. Nice sunny run though chilly west wind. Dusting of snow in sheltered spots at Beecraigs.

Saturday Nov 25, 2017 #

12 PM

Hill Running 1:53:45 [3] 7.53 mi (15:06 / mi) +1230m 10:01 / mi

Run with Angela from Alva Glen Car Park. Ran the Leg 4 route - up Wood Hill, down into Tilli Glen, up The Law, Ben Cleuch, Ben Ever, The Nebit and down. Covering of snow all the way to sea level, albeit it thin/slippy lower down. The run over Ben Cleuch was magic with a decent amount of snow, drifted to a foot deep in places. Had to wrap up in the really cold westerly wind. Misty on Ben Cleuch but superb light on the drifting snow at times, particularly heading across to Ben Ever. Snow & the dogs slowed the pace a bit. Also took ages to get down the very steep bit down to the burn in Tilli Glen. Slippy snow on very steep grass with a craggy/gorse bush run out focussed the mind! Great run & good views.

Friday Nov 24, 2017 #

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

Note
(rest day)

Thursday Nov 23, 2017 #

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

12 PM

Road Running 13:43 [2] 1.77 mi (7:45 / mi) +40m 7:14 / mi

Run across to AS

Hill Running 33:08 [4] 3.49 mi (9:30 / mi) +350m 7:14 / mi

Run from the boulder up the bog, up the crags, over to climb about 75% of dry valley ridge then down tourist path, then back into the bog for a climb up to the crags traverse path, then back to the boulder. Was attempting to follow the east section of the 1995 World Trophy route. Did not too bad but took a path too far north on last climb. First climb ended up quite rough in bits after initial promising trod petered out. Very hard to know from the event map exactly what lines were used but we're getting there. Dessie & Mike joined our usual group since it's mainly Dessie who's keen to run the whole thing some time. Very slippy/wet underfoot.

Road Running 13:20 [2] 1.8 mi (7:24 / mi) +40m 6:56 / mi

Run back to work

Wednesday Nov 22, 2017 #

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

12 PM

Road Running 40:21 [2] 5.27 mi (7:39 / mi) +30m 7:31 / mi

Run down to the coast and back with Kev & Andy. Even wetter and heavier rain than yesterday. And colder. Happy days. Quite quiet funnily enough,

Tuesday Nov 21, 2017 #

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

12 PM

Road Running 4:50 [2] 0.66 mi (7:19 / mi) +10m 7:00 / mi

Short warm up

Road Running intervals 24:07 [4] 4.19 mi (5:45 / mi) +10m 5:43 / mi

Session round Warriston Triangle - 8, 6, 4, 3, 2, 1mins with 90sec recs after the 8 & 6, and 1mins recs after the 4, 3 & 2.
Paces - 5.53, 5.43, 5.45, 5.36, 5.43, 5.20min/mile
Feeling all right. Ran with Cat and Marco. Raining the whole session but not too cold.

Road Running 9:53 [2] 1.33 mi (7:26 / mi) +10m 7:16 / mi

Warm down via the Stockbridge loop

Monday Nov 20, 2017 #

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

12 PM

Road Running 50:07 [2] 6.77 mi (7:24 / mi) +40m 7:16 / mi

Cycle path loop. Driech.

Sunday Nov 19, 2017 #

7 AM

Road Running 1:01:19 [2] 7.59 mi (8:05 / mi) +80m 7:49 / mi

Pre-breakfast run with Mike & Chris from the Davincis Hotel along the river to the Peace Bridge then up the other side to Gransha Park, across the Foyle Bridge and back. Nice to see the sites of Derry at a leisurely pace.

Saturday Nov 18, 2017 #

12 PM

Trail Running 22:57 [2] 2.91 mi (7:53 / mi) +10m 7:48 / mi

Warm up round the course
1 PM

Trail Running 30:24 [5] 5.09 mi (5:58 / mi) +20m 5:54 / mi

British & Irish Masters Cross Country Championship - Derry
My Scotland debut, albeit in vet competition! Past 3 weeks have not gone well to say the least so was just looking to run as well as I could. Pretty much did that and only just behind 4th counter in our V45 team so can't complain. Also didn't come last which was aim number 1! (We ran with the v35 & v40s). Course was pretty flat and generally boggy, so heavy going. Knackered by the finish.
C • Well done Mark, top work. 2
2 PM

Trail Running 15:30 [2] 1.9 mi (8:09 / mi) +10m 8:02 / mi

Warm down with Mike

Friday Nov 17, 2017 #

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

Note

Travelled to Derry

Thursday Nov 16, 2017 #

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

12 PM

Road Running 38:31 [2] 5.1 mi (7:33 / mi) +20m 7:28 / mi

Ran down to the coast and back

Wednesday Nov 15, 2017 #

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

12 PM

Road Running 40:31 [4] 6.09 mi (6:39 / mi) +40m 6:31 / mi

Ran round the cycle path loop. Did 10 x 1mins brisk/steady in the middle. Good workout, covered just over 5km in the 19mins.

Tuesday Nov 14, 2017 #

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

12 PM

Road Running 30:44 [2] 4.11 mi (7:29 / mi) +10m 7:25 / mi

Two laps of Warriston triangle at an increasing pace (but not fast!) to try out foot. Felt better as the run went on so fingers crossed.

Monday Nov 13, 2017 #

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

Note
(rest day)

Precautionary rest day

Sunday Nov 12, 2017 #

9 AM

Road Running 12:05 [1] 1.27 mi (9:31 / mi)

Helix Junior Parkrun #67 with Hanna
10 AM

Trail Running 1:32:13 [3] 11.48 mi (8:02 / mi) +400m 7:15 / mi
ahr:126 max:145

Went a run from the house up to the canal, Beecraigs, Cockleroi, Guthries Hill, Loch and over Hill House with Dave & Marco. Nice clear, dry, cold morning. Steady pace. Foot's been playing up, PF niggles, but been ok running, though started aching a bit 70mins into the run. A bit tender for the rest of the day.
C • Hope the niggles clear befo... 2

Saturday Nov 11, 2017 #

9 AM

Trail Running 1:09:41 [2] 8.63 mi (8:04 / mi) +310m 7:16 / mi
ahr:126 max:143

Ran from the house up to Cockleroi and back. Lovely sunny cold morning. Kept it fairly easy(ish).
2 PM

Orienteering 35:00 [1]

Assisted DaveR in coaching the Orange group at Falkirk Wheel. Shadowed Rebecca round the Orange who did very well.

Friday Nov 10, 2017 #

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

12 PM

Trail Running 26:15 [3] 3.5 mi (7:30 / mi) +10m 7:26 / mi

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

Conditioning 10:00 [3]

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

Road Running 13:37 [2] 1.82 mi (7:29 / mi) +20m 7:14 / mi

Run back to work

Thursday Nov 9, 2017 #

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

12 PM

Road Running 13:41 [2] 1.79 mi (7:39 / mi) +40m 7:09 / mi

Run across to AS

Hill Running 31:09 [4] 3.58 mi (8:42 / mi) +350m 6:40 / mi

Run from the boulder along past the loch then took the steep climb from the rock step up to Hymans Knoll. Continued over Whinny then WT95 route to Nether. Descended to the car park then up Dunsapie Crag, then finish over Whinny and back. Basically the World Trophy 1995 east section again with a couple of refinements of the route. Felt a bit better today and climbed ok. Had proper fell shoes on so quite quick on descents. Lovely sunny day but breezy. Out with Kev, Dessie, Murray, Dave & Cameron.

Road Running 14:00 [2] 1.89 mi (7:24 / mi) +30m 7:04 / mi

Run back from AS

Wednesday Nov 8, 2017 #

Note
(rest day)

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

Tuesday Nov 7, 2017 #

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

12 PM

Road Running 50:13 [2] 6.76 mi (7:26 / mi) +20m 7:22 / mi

Ran out along the cycle path (psycho path) and back with Dave while the guys were doing the session (5 x 6mins). Cold (cough) still lingering so feel the sensible thing is not to push the effort as feel ok running. Hopefully things will improve soon!

Monday Nov 6, 2017 #

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

12 PM

Road Running 53:29 [2] 7.27 mi (7:21 / mi) +150m 6:55 / mi

Over to AS, clockwise loop of the road, then back. Bright & breezy.

Sunday Nov 5, 2017 #

Event: TAY 30th Anniversary Event, incorporating SoSOL
 
10 AM

Trail Running 8:40 [3] 0.92 mi (9:25 / mi) +70m 7:37 / mi

Warm up in Deuchny Wood
11 AM

Orienteering 1:09:10 [4] 5.91 mi (11:42 / mi) +450m 9:28 / mi

SoSOL - Kinnoull Hill - Brown
Generally a bit scrappy. Quite challenging at times to keep track of the paths etc. Something a bit weird with #3 (and#26) which seemed a bit lower and further west than expected. Only major mistakes came on #9 and #10. Got a bit misplaced on the tracks and ended up in the gorse early/above #9, then relocated on the burn before getting it eventually. Then headed off down the hill from #9 towards #13 before realising mistake at track and having to climb back up to #10. Slightly off line on way into #21 due to extra gorse on the ground so a bit of time loss hunting around. Certainly over 5mins of errors but it's a tougher area than you'd think! Cracking day though and a great area to run round. Most enjoyable.

Result - 7th/16. Nearly 11mins down on Will.

Saturday Nov 4, 2017 #

Note

Had a catchy throat/cough since Monday which has slowly got worse though not too bad. Decided just to do the Orienteering today, annoying not being able to hit the training hard. Hopefully will ease off soon.
2 PM

Orienteering 31:52 [4] 4.14 mi (7:42 / mi) +150m 6:55 / mi

Interlopers Local Event - Mortonhall - Green course
Started out fairly brisk but not flat out. Generally fine until #14 where hit the wall the control was on very close to it, but went the wrong way to look for it so at least 30secs binned. Lost about 15secs after #17 when woman ahead got her rucksack caught on barbed wire and freed it for her. Finish results suggested I didn't punch last control #19 but 100% definitely did so must just not have registered. Nice afternoon for it.

Result - Fastest by about 4mins but at the bottom due to #19. Interesting splits to #3, a roundabout route was required due to an uncrossable boundary, though a few splits suggest some folk had impossibly quick times! :-)

Trail Running 5:57 [2] 0.67 mi (8:53 / mi) +40m 7:30 / mi

Warm down run back to Stewart's house. Cold felt a lot better after run but probably will come back later.

Friday Nov 3, 2017 #

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

12 PM

Trail Running 26:40 [3] 3.58 mi (7:27 / mi) +10m 7:23 / mi

Run round Warriston big loop to St Marks Park then 6 laps of strides.

Conditioning 10:00 [3]

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

Road Running 13:34 [2] 1.79 mi (7:35 / mi) +10m 7:27 / mi

Run back to work

Thursday Nov 2, 2017 #

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

12 PM

Road Running 14:03 [2] 1.83 mi (7:41 / mi) +40m 7:11 / mi

Run across to AS

Hill Running 33:10 [4] 3.56 mi (9:19 / mi) +350m 7:08 / mi

Ran from the boulder along to the south side of St Margaret's Loch to pick up a route through the gorse, then followed as closely as possible the route the 1995 World Mountain Running Trophy took over Whinny Hill, Nether Hill, Dunsapie Crag and back over Whinny. Pretty much nailed it as closely as possible. Only the initial bit from the loch through the gorse was tricky as overgrown, so difficult to run. Will try and cover the whole course in coming weeks (maybe not all at once though as 12km, 880m climb is a lot for a lunchtime!). Lovely sunny cool conditions. Out with Kev, Marco, Dave & Murray.

Road Running 13:18 [2] 1.83 mi (7:16 / mi) +40m 6:48 / mi

Run back to work.

Wednesday Nov 1, 2017 #

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

Note
(rest day)

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