Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: runnermdj

In the 30 days ending Jun 30, 2018:

activity # timemileskm+m
  Road Running11 7:46:32 63.66(7:20) 102.45(4:33) 520
  Bike20 6:40:00 80.0(5:00) 128.74(3:06)
  Trail Running10 6:38:47 49.53(8:03) 79.71(5:00) 1290
  Walking2 4:10:00 1170
  Hill Running2 2:59:43 17.54(10:15) 28.23(6:22) 1580
  Orienteering4 2:32:27 13.06(11:40) 21.02(7:15) 640
  Conditioning2 20:00
  Total47 31:07:29 223.78 360.15 5200

«»
3:16
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday Jun 30, 2018 #

9 AM

Walking 2:30:00 [1] +770m

Family hill walk up Ben Ledi. Lovely sunny day though was glad of a bit of a breeze higher up. Hanna going well, particularly on the climb. First time up since the new path's been built.
3 PM

Trail Running 46:20 [3] 5.59 mi (8:17 / mi) +150m 7:39 / mi

Eventually got out for a run. Went up the Avon, golf course hill and back. Warm but pretty windy. Not feeling fit!

Friday Jun 29, 2018 #

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

12 PM

Road Running 46:16 [2] 6.26 mi (7:23 / mi) +40m 7:15 / mi

Out and back on the cycle path.

Thursday Jun 28, 2018 #

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

12 PM

Trail Running 43:41 [2] 5.37 mi (8:08 / mi) +150m 7:29 / mi

Run up Corstorphine Hill and back. Hot!

Wednesday Jun 27, 2018 #

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

Note
(rest day)

Lunchtime meeting wiped out training slot... :-(

Tuesday Jun 26, 2018 #

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

12 PM

Road Running 16:07 [2] 2.06 mi (7:49 / mi) +10m 7:42 / mi

Ran down to Warriston though not for the session. Met the guys before they set off. New recruit, someone for Kevin to chase...

Road Running 23:51 [2] 2.96 mi (8:03 / mi) +50m 7:39 / mi

Ran back via the WoL. Chanced the closed section and was easy to get by the first fence. Got to the end of the closed section to find a six foot high fence with spikes on top and no way round. Spotted a gap of about a foot under the concrete Bridge slab so after checking for dog poo, wriggled under and through. Won't be doing that route again in a hurry. Felt a bit better today and definitely felt better after run than before.

Monday Jun 25, 2018 #

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

Note
(rest day)

Sunday Jun 24, 2018 #

10 AM

Orienteering 39:10 [2] 3.0 mi (13:03 / mi) +150m 11:18 / mi

Crathes Castle Orienteering - Felt a bit better again so decide to easy jog/walk round the Green course. Made the nav a bit easier but still managed to lose a bit of time on a couple of controls though the first one #9 mainly because it was hidden behind a root stock so must've passed it without spotting it. Nice to get out at least on a lovely sunny day, and nice venue.

Saturday Jun 23, 2018 #

Note
(sick)

Still coughing and sniffy but fever gone. Felt OK out & about.

Walking 1:40:00 [1] +400m

Walk up Mither Tap on Bennachie with T & H. Absolutely mobbed and nobody kitted out in hill walking stuff! Nice route. Descended to the south to pick up the Gordon Way back to the car which was much quieter.

Friday Jun 22, 2018 #

Note
(sick)

Felt rubbish all day with bad cold. Travelled up to Aberdeen at lunch for weekend away with T & H, but in bed by 6.30pm. Wiped out.

Thursday Jun 21, 2018 #

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

12 PM

Trail Running 41:47 [3] 5.36 mi (7:48 / mi) +150m 7:10 / mi

Steady run to Corrie Hill and back. Short of time. Felt OK.
1 PM

Note
(sick)

Lurgy in nose rapidly set in after lunch run.

Wednesday Jun 20, 2018 #

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

12 PM

Trail Running 49:29 [2] 6.37 mi (7:46 / mi) +30m 7:39 / mi

WoL/canal loop with Kev.

Tuesday Jun 19, 2018 #

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

12 PM

Road Running 14:59 [2] 2.05 mi (7:19 / mi) +10m 7:12 / mi

Run down to Warriston

Road Running intervals 20:10 [4] 3.52 mi (5:44 / mi) +10m 5:41 / mi

Session round the triangle - 4, 2, 2, 4, 2, 2, 4mins (80s after the 4s, 60s after the 2s). Started sluggish as usual on the first rep then picked it up again. Lucky to have Cat to keep pace with. Solid pacing as usual - 5.59, 5.29, 5.46, 5.49, 5.38, 5.34, 5.39min/mile. Kev miles ahead as usual. Cool and blustery.

Road Running 19:11 [2] 2.45 mi (7:50 / mi) +50m 7:22 / mi

Run back up the hill with Spanish Dave

Monday Jun 18, 2018 #

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

Note
(rest day)

Tired from the weekend

Sunday Jun 17, 2018 #

9 AM

Trail Running 10:21 [1] 1.21 mi (8:33 / mi) +20m 8:08 / mi

Stirling Junior Parkrun with Hanna & Tracey. Hanna's first go at Stirling on the events 4th birthday. Nice course, especially little bit through the wood. Hanna ran well. Course measured about 100m shorter than Helix, though it's flat and long!
10 AM

Hill Running 1:26:33 [4] 9.09 mi (9:31 / mi) +780m 7:31 / mi
ahr:143 max:156

Alva Glen CP via gorse track & landrover track to Ben Buck, then Ben Cleuch, Andrew Gannel, gate below Kingseat and descent to Tilli shops. Ran a solid effort the whole way, not flat out though. Nice cool conditions with a bit of cloud on top.

Saturday Jun 16, 2018 #

1 PM

Orienteering 1:09:50 [4] 6.29 mi (11:06 / mi) +450m 9:05 / mi

ESOC Long O - Bonaly
Couldn't resist another long o in the Pentlands. Start was over the small craggy hills above Torduff before heading out onto the rough moors. Went a bit wayward heading to #5, climbing too high and off line so the banana cost about a minute. Noticed Jonathon Marks pursuing me, less than a couple of minutes behind. We were running similar speed with most of the following splits plus or minus 10secs or so. Enjoyed the running over Harbour Hill and down to White Hill. Things went awry on a short leg through the woods on White Hill to an easy knoll by a crossing point, there was no control to be seen! Jonathon arrived after a couple of minutes and we hunted around. After searching up and to the side, eventually dropped way down the hill to the next shoulder, 300m away and 40m lower to find the control on another knoll. Over 9mins lost. The long o had been planned on a different ocad file to the other courses and the control site on the map was wrong. Set off with Jonathon round the rest of the course for an enjoyable head to head to the finish. Wasn't too bothered about the dodgy control and enjoyed the run. Luckily we'd been early starters and fastest two times so a control was placed for those following. Lucky with the weather too, a few showers, but the heavens really opened just after the finish. Hopefully ESOC keep up the Long Os.

Friday Jun 15, 2018 #

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

Note
(rest day)

Thursday Jun 14, 2018 #

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

12 PM

Trail Running 43:07 [3] 5.71 mi (7:33 / mi) +170m 6:55 / mi

Run to Craigcrook Road then steps climb up Corrie Hill and back by Ravelston. Very windy day with branch and leaf debris everywhere, but chose the perfect place to train on the shelter side of the hill. Did the climb fairly hard, the rest steady.

Wednesday Jun 13, 2018 #

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

12 PM

Road Running 39:32 [2] 5.04 mi (7:51 / mi) +40m 7:39 / mi

Run round the Craigcrook loop plus a little extra with Kev.

Tuesday Jun 12, 2018 #

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

12 PM

Road Running 15:42 [2] 2.06 mi (7:37 / mi) +10m 7:31 / mi

Run down to Warriston

Road Running intervals 25:10 [4] 4.2 mi (6:00 / mi) +40m 5:49 / mi

Session from Warriston up the cycle path towards Roseburn - 5 x 5mins (90secs). Steady on first rep then picked it up. Whole session slightly uphill. Up with Cat & Dave on last 3 reps. Ok running given cold last week.

Paces - 6.12, 5.54, 6.00, 5.55, 5.56min/mile

Road Running 10:07 [2] 1.37 mi (7:23 / mi) +10m 7:13 / mi

Run back to work. So much better not having the uphill through the town!

Monday Jun 11, 2018 #

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

12 PM

Road Running 54:44 [2] 6.99 mi (7:50 / mi) +40m 7:42 / mi

Cycle path loop clockwise.

Sunday Jun 10, 2018 #

10 AM

Hill Running 1:33:10 [3] 8.45 mi (11:02 / mi) +800m 8:31 / mi
ahr:127 max:146

Run from Alva Glen up Ben Ever (via Wood Hill fence), Ben Cleuch, Andrew Gannel & descent via KS gate to Tilli shops. Ran with Andrea. She'd run Glenshee 9 Munros yesterday so pace was comfortable enough (HR lower than yesterday's Beecraigs run). Climbed out of the mist to the clear tops which was quite cool. Very sweaty humid weather though.

Saturday Jun 9, 2018 #

9 AM

Trail Running 1:12:12 [3] 8.87 mi (8:08 / mi) +320m 7:19 / mi
ahr:131 max:149

Run up to Cockleroi and back via the canal (way out) and Hill House. OK run though HR still a bit higher than should be for the speed.
1 PM

Orienteering 7:38 [1] 0.74 mi (10:19 / mi) +10m 9:54 / mi

Doune Ponds - Short course shadowing Hanna. Logged moving time, actual time 14mins.

Orienteering 25:20 [1] 1.72 mi (14:44 / mi) +20m 14:13 / mi

Doune Ponds - Long course with Hanna & Tracey. Logged moving time, actual time 34mins.
2 PM

Orienteering 10:29 [3] 1.31 mi (8:00 / mi) +10m 7:49 / mi

Doune Ponds - Medium course solo. Low level tempo run round the course. Had visited all the controls so only a little bit of thought required for route choice.

Friday Jun 8, 2018 #

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

12 PM

Road Running 17:43 [2] 2.47 mi (7:10 / mi) +10m 7:05 / mi

Run down to St Marks Park

Trail Running 11:15 [3] 1.43 mi (7:52 / mi)

Six laps of strides with Dave

Conditioning 10:00 [3]

Two sets of Oregon circuits solo (20secs on/off)

Road Running 19:02 [2] 2.47 mi (7:42 / mi) +40m 7:20 / mi

Run back up to work

Thursday Jun 7, 2018 #

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

12 PM

Road Running 42:43 [3] 6.15 mi (6:57 / mi) +30m 6:51 / mi

WoL/canal loop. Ran first half steady the picked up the pace along the canal before finishing quite quick. Felt ok. Still nice & sunny.

Wednesday Jun 6, 2018 #

Bike 20:00 [3] 4.0 mi (5:00 / mi)

12 PM

Road Running 33:38 [2] 4.47 mi (7:31 / mi) +50m 7:16 / mi

Craigcrook Road loop clockwise - same as yesterday but an extra hilly bit to avoid a bit of the cycle path. Out with Dave.

Tuesday Jun 5, 2018 #

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

12 PM

Road Running 28:59 [3] 4.09 mi (7:05 / mi) +30m 6:56 / mi

Ran along the cycle path to Ravelston then did a loop via Craigcrook Road and the Queensferry Road before heading back the cycle path. Actually felt quite good and lungs clear at least.

Monday Jun 4, 2018 #

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

Note
(rest day)

Not too bad but bit of a dry cough. Decided to give it another day.

Sunday Jun 3, 2018 #

Note
(sick) (rest day)

Woke up with a cold. Had a scratchy catchy throat yesterday and was feeling out of sorts so no surprise. Didn't feel too bad during the day though. Walked over to Boness later.

Saturday Jun 2, 2018 #

9 AM

Trail Running 1:09:31 [2] 8.15 mi (8:32 / mi) +300m 7:39 / mi
ahr:126

Run from the house to Cockleroi and back via Hill House. Was feeling a bit lacklustre so kept it easy as possible. Muggy heat didn't help.

Friday Jun 1, 2018 #

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

12 PM

Road Running 18:35 [2] 2.52 mi (7:22 / mi) +10m 7:17 / mi

Run down to St Marks Park

Trail Running 11:04 [3] 1.47 mi (7:32 / mi)

Six laps of strides.

Conditioning 10:00 [3]

Two set of Oregon circuits (20secs on/off)

Road Running 20:03 [2] 2.53 mi (7:55 / mi) +40m 7:33 / mi

Run back to work.

« Earlier | Later »