Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: runnermdj

In the 30 days ending Nov 30, 2018:

activity	#	time	miles		km		+m
Road Running	15	10:38:59	87.1	(7:20)	140.18	(4:34)	810
Trail Running	14	8:56:20	70.55	(7:36)	113.54	(4:43)	1830
Bike	22	7:20:00	87.99	(5:00)	141.61	(3:06)
Orienteering	4	3:02:27	20.2	(9:02)	32.51	(5:37)	520
Hill Running	3	2:50:28	16.56	(10:18)	26.65	(6:24)	1470
Conditioning	3	30:00
Total	51	33:18:14	282.41		454.49		4630

1:52

0:00

» now

Friday Nov 30, 2018 #

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

Drenched

12 PM

Road Running 19:43 [2] 2.58 mi (7:39 / mi) +10m 7:33 / mi

Run down to St Marks Park with Dave

Trail Running 10:43 [3] 1.46 mi (7:20 / mi)

Six laps of strides

Conditioning 10:00 [3]

Two sets of Oregon circuits (20s on/off)

Road Running 19:51 [2] 2.58 mi (7:42 / mi) +50m 7:15 / mi

Run back up to work. Got caught in a very heavy downpour with hail. Getting a bit fed up with the weather!

Thursday Nov 29, 2018 #

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

12 PM

Trail Running 1:00:18 [3] 7.88 mi (7:39 / mi) +280m 6:53 / mi

Corstorphine Hill traverse via Craigcrook plus down Kaimes Road and back up climb from Balgreen, then back by Ravelston. Very heavy rain just before I set out which thankfully eased off and stopped. Trails very muddy. Blustery wind. Legs felt quite good on the climbs.

Wednesday Nov 28, 2018 #

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

Note
(rest day)

Note

Flu jab

Tuesday Nov 27, 2018 #

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

12 PM

Road Running 15:16 [2] 2.06 mi (7:25 / mi) +10m 7:18 / mi

Run down to Warriston

Road Running intervals 30:18 [4] 5.1 mi (5:56 / mi) +20m 5:52 / mi

Session - 3 x Warriston Big Loop anti-clockwise starting every 12mins. Session was actually 10min reps but the loop was perfect distance. Rep times - 10.12, 10.05, 10.01 (paces - 6.01, 5.58, 5.56min/mile). Session went better than expected, felt ok. Rob was the only other one down and he was well ahead as usual, overshooting towards Tescos to get 10mins in. Cool & breezy but thankfully dry.

Road Running 16:32 [2] 2.14 mi (7:44 / mi) +50m 7:12 / mi

Run back up to work

Monday Nov 26, 2018 #

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

12 PM

Road Running 51:12 [2] 6.61 mi (7:45 / mi) +50m 7:34 / mi

Cycle path loop with Dave and Murray

Sunday Nov 25, 2018 #

9 AM

Trail Running 10:09 [1] 1.22 mi (8:19 / mi) +10m 8:07 / mi

Ran Stirling Junior Parkrun with Hanna.

10 AM

Hill Running 1:41:51 [2] 9.11 mi (11:11 / mi) +780m 8:50 / mi

Run from Alva Glen up the Land Rover track to Ben Buck, Ben Cleuch, Andrew Gannel, KS gate and down to Till shops. Legs were feeling tired so was just a case of taking it as steady. Enjoyed the fact that it was so quiet and the light and views were good. Started snowing on top of Ben Cleuch and there was a brisk easterly headwind. Struggled to see descending Andrew Gannel into the teeth of a blizzard. Ground was boggy. Very tired by the end but glad to get out on the hills.

Saturday Nov 24, 2018 #

1 PM

Trail Running 15:02 [3] 2.01 mi (7:29 / mi) +50m 6:57 / mi

Ran a lap of the course plus strides

2 PM

Trail Running race 33:09 [5] 5.22 mi (6:21 / mi) +150m 5:50 / mi

Broxburn East District XC League
Set off pretty steady on the mad fast start down the hill. Paced it fairly conservatively and made most gains towards end of first lap after the hill to about halfway when it settled down. Ended up in a bit of a gap, maybe slowly pulling away from those behind but not really closing the gap ahead. Fairly solid run. 78th overall about 5mins down on winner. Enjoyed the course, not too muddy.

Trail Running 10:40 [2] 1.35 mi (7:54 / mi) +20m 7:33 / mi

Did the top loop plus run to the school as a warm down.

Friday Nov 23, 2018 #

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

12 PM

Road Running 19:04 [2] 2.55 mi (7:29 / mi) +10m 7:23 / mi

Run to St Marks Park

Trail Running 10:48 [3] 1.45 mi (7:27 / mi)

Six laps of strides

Conditioning 10:00 [3]

Two sets of Oregon circuits (20s on/off)

Road Running 19:35 [2] 2.58 mi (7:35 / mi) +50m 7:10 / mi

Run back up to work

Thursday Nov 22, 2018 #

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

12 PM

Trail Running 50:14 [3] 6.52 mi (7:42 / mi) +180m 7:06 / mi

Corrie Hill traverse via Craigcrook with Marco. Paths getting muddier. Fairly driech but felt ok. Kept it steady.

Wednesday Nov 21, 2018 #

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

Note
(rest day)

Tuesday Nov 20, 2018 #

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

12 PM

Road Running 15:06 [2] 2.08 mi (7:16 / mi) +10m 7:09 / mi

Run down to Warriston

Road Running intervals 25:00 [4] 4.32 mi (5:47 / mi) +20m 5:42 / mi

Session along cycle path and back - 5 x 5mins (90secs) with Rob & David. Fairly solid pacing. Conditions tough with a cold easterly wind and rain on the last two reps in particular. Good to get it done.

Road Running 17:49 [2] 2.31 mi (7:43 / mi) +50m 7:14 / mi

Run back up to work

Monday Nov 19, 2018 #

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

12 PM

Road Running 47:15 [2] 6.25 mi (7:34 / mi) +50m 7:23 / mi

Did Balgreen loop with Marco since he was looking for a shorter run, then did a loop round Ravelston.

Sunday Nov 18, 2018 #

11 AM

Orienteering race 1:03:03 [4] 6.4 mi (9:51 / mi) +160m 9:08 / mi

SoSOL Dalkeith Park - Brown
Don't think I've stood still for so long at the start, trying to work out how to get across the river! OK run to #10 which where I climbed up knoll only to spot the control on a holly bush halfway down the steep slope. Didn't study the map closely enough coming out so had to jump down a drop into the stream then hack through grot to get back to path. Stupid extra bit of running to #12. Blew several minutes at #19 which was a control hidden behind a boulder hidden behind a tree. Ran straight more or less to correct area which had lots of bracken so ended up hunting for a while. Then got totally confused going to #21 by unmapped bend on the track (attackpoint was the mapped bend). Not a great run for a fairly easy area, 5mins or so lost. Also got well nettled/brambled and had forgotten gaiters! Lovely day though.

Saturday Nov 17, 2018 #

12 PM

Trail Running 20:09 [3] 2.76 mi (7:18 / mi) +30m 7:04 / mi

Warm up round the full course plus strides

Trail Running race 13:35 [5] 2.3 mi (5:54 / mi) +50m 5:32 / mi

Livingston AC Open Cross Country (Race 2) - Wasn't feeling particularly up for the race but thought I might as well run since we were going and it's a nice course. Set off a bit steadier than the last time and was outside top 10 at the first corner. Waited until the top of the big hill before kicking on a bit. By then Andrew (U17) who won the first race had pulled away and there was a group of three seniors a gap ahead. Closed them a bit on the faster running through the woods, but they pulled away again racing each other on the climb back up the wood edge. Just ran it in from there for 5th as there was a decent gap behind. 6 seconds down on last run at beginning of October so ok result. Nice sunny cool day with easterly wind.

Trail Running 15:00 [2] 1.97 mi (7:37 / mi) +40m 7:10 / mi

Warm down up to the woods and back with Colin P.

Friday Nov 16, 2018 #

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

12 PM

Road Running 19:14 [2] 2.48 mi (7:45 / mi) +10m 7:40 / mi

Run down to St Marks Park

Trail Running 11:36 [3] 1.44 mi (8:03 / mi)

Six laps of strides with Andy

Road Running 21:28 [2] 2.74 mi (7:50 / mi) +50m 7:25 / mi

Run back up to work

Thursday Nov 15, 2018 #

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

12 PM

Road Running 15:45 [2] 2.23 mi (7:04 / mi) +10m 6:58 / mi

Run down to AS

Hill Running 35:11 [3] 3.81 mi (9:14 / mi) +350m 7:11 / mi

Run from the boulder up the bog, pipers, nether, tourist descent, dasses and crags. Ran with Cat and Richard. Very mild again.

Road Running 16:36 [2] 2.25 mi (7:23 / mi) +40m 6:59 / mi

Run back to work

Wednesday Nov 14, 2018 #

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

12 PM

Trail Running 51:13 [3] 6.5 mi (7:53 / mi) +180m 7:15 / mi

Corstorphine Hill traverse via Craigcrook with Marco. Ran fairly easy/steady. Muddy on the paths.

Tuesday Nov 13, 2018 #

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

Note
(rest day)

Monday Nov 12, 2018 #

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

12 PM

Road Running 52:39 [2] 6.87 mi (7:40 / mi) +50m 7:30 / mi

Cycle path loop with Dave and Dessie

Sunday Nov 11, 2018 #

10 AM

Trail Running 1:36:49 [3] 11.45 mi (8:27 / mi) +400m 7:38 / mi

Run from the house up to Beecraigs, Cockleroi, Guthrie, Loch, Hill House and back with Dave. Legs a bit tired so happy just to take it steady. Dull and cool.

Saturday Nov 10, 2018 #

9 AM

Trail Running 28:37 [3] 3.7 mi (7:44 / mi) +100m 7:08 / mi

Warm up run round Plean Parkrun plus some strides.

Trail Running 18:58 [5] 3.11 mi (6:06 / mi) +100m 5:33 / mi

Plean Parkrun - First go at this parkrun. Set out in joint lead but managed to take the wrong path at first junction (despite recce!) so had to cut down to correct path which lost some time and upset the rythmn. Once I got back into a stride, really enjoyed the rest of the course and gradually pulled away for the win. Course was quite tough with rougher/muddy/hilly/leafy sections but made the course all the better for it. Will have to come back again. Decent run.

Trail Running 17:20 [2] 2.16 mi (8:02 / mi) +60m 7:23 / mi

Warm down round the trails again.

2 PM

Orienteering 19:56 [3] 2.0 mi (9:58 / mi) +60m 9:07 / mi

Ran steady round Orange as didn't have time/inclination for longer course after morning race. Just used Tracey's map and didn't bother punching.

Friday Nov 9, 2018 #

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

12 PM

Road Running 18:16 [2] 2.51 mi (7:17 / mi) +20m 7:06 / mi

Run down to St Marks Park

Trail Running 10:43 [3] 1.45 mi (7:23 / mi)

Six laps of strides

Conditioning 10:00 [3]

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

Road Running 19:08 [2] 2.52 mi (7:36 / mi) +50m 7:09 / mi

Run back up to work

Thursday Nov 8, 2018 #

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

12 PM

Road Running 16:41 [2] 2.21 mi (7:33 / mi) +10m 7:27 / mi

Run down to AS

Hill Running 33:26 [4] 3.64 mi (9:11 / mi) +340m 7:07 / mi

Ran up the bog, pipers, Nether, tourist descent, dasses and crags to finish. Fairly steady effort with Dave, with no recoveries. Felt fine.

Road Running 17:34 [2] 2.24 mi (7:51 / mi) +40m 7:26 / mi

Run back to work

Wednesday Nov 7, 2018 #

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

12 PM

Road Running 25:10 [2] 3.31 mi (7:36 / mi) +20m 7:28 / mi

Run to Balgreen loop and back

Tuesday Nov 6, 2018 #

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

12 PM

Road Running 15:15 [2] 2.05 mi (7:26 / mi) +10m 7:20 / mi

Run down to Warriston

Road Running intervals 25:03 [4] 4.19 mi (5:59 / mi) +10m 5:56 / mi

Session round Warriston Triangle - 1, 2, 3, 4, 5, 4, 3, 2. 1min (60secs after 1. 2 & 3s, 75secs after 4 & 5s). Took the session fairly steady. Cat was the perfect pace so ran with her. Felt ok, probably better than expected, despite being a bit tired.

Road Running 16:09 [2] 2.09 mi (7:44 / mi) +50m 7:12 / mi

Run back up to work

Monday Nov 5, 2018 #

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

12 PM

Road Running 48:16 [2] 6.16 mi (7:50 / mi) +40m 7:41 / mi

WoL/canal loop with Dave & Marco. Legs tired so very steady. Warmer than expected as the sun came out.

Sunday Nov 4, 2018 #

11 AM

Orienteering 1:07:16 [4] 7.07 mi (9:31 / mi) +200m 8:45 / mi

SOSOL - Dechmont Law - Brown Course
Course made best use of what is a fairly straightforward area. Still plenty controls where I lost 30secs+ to the fastest split, some time due to leg speed (tired legs towards the end), a few route choices a bit scrappy - #15, #17, #18, #22 & #27 in particular. Could've also paid closer attention to the green hatching in the woods as got snarled up a few times. The open areas were more challenging than the map suggested in places. OK run though with no major errors. 10mins down on Dave G, finishing 5th. At least no DQ! Nice day for it.

Saturday Nov 3, 2018 #

12 PM

Road Running 2:00 [3] 0.3 mi (6:40 / mi)

Main warm up was walk to the start with H & T, but did a few strides to loosen off.

Orienteering 32:12 [5] 4.73 mi (6:48 / mi) +100m 6:23 / mi

Interlopers Urban Orienteering - Eliburn - V40 course 5.8k
Been feeling like running form is improving (relatively!) so looked forward to a fast run. Set out quite hard and went through first mile in 6.14! Navigation was pretty solid and was focussed on planning while running since using SI Air for the first time (which was excellent). Only a few minor wobbles, all less than 10 seconds. Mile splits got progressively slower but was pushing as hard as possible. Then... Downloaded and was surprised to have punched wrong #25, a very easy control on the path run in. I had punched the wrong one on a junction just short of the correct junction, but then had failed to see the correct control as Ken was doing something to it as I ran past, blocking it from view. Rather gutted as if I had seen it, I would likely have checked the map. Seemed like such a pointless DQ after a good run, and enjoyed the course otherwise. Conditions better than expected as the rain held off. Quite mild.

C • Ouch! 6

Road Running 13:04 [2] 1.79 mi (7:18 / mi) +20m 7:03 / mi

Run back to the school plus a bit extra.

Friday Nov 2, 2018 #

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

12 PM

Trail Running 51:17 [2] 6.6 mi (7:46 / mi) +180m 7:10 / mi

Run to Craigcrook via Ravelston then full Corstorphine Hill traverse and back. Steady effort, felt pretty good.

Thursday Nov 1, 2018 #

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

Note
(rest day)

« Earlier | Later »