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Training Log Archive: runnermdj

In the 30 days ending Apr 30, 2019:

activity	#	time	miles		km		+m
Walking	7	15:05:00	33.53		53.96		4080
Road Running	16	9:00:22	74.49	(7:15)	119.88	(4:30)	780
Hill Running	9	8:01:50	50.11	(9:37)	80.64	(5:58)	4390
Bike	15	5:00:00	60.0	(5:00)	96.56	(3:06)
Trail Running	5	3:17:15	24.9	(7:55)	40.07	(4:55)	570
Orienteering	2	1:35:04	9.28	(10:15)	14.93	(6:22)	500
Total	50	41:59:31	252.31		406.05		10320

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Tuesday Apr 30, 2019 #

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

12 PM

Road Running 15:09 [2] 2.05 mi (7:23 / mi) +10m 7:17 / mi

Run down to Warriston

Road Running intervals 25:05 [4] 4.06 mi (6:11 / mi) +30m 6:02 / mi

Session - 5 x 5mins (90secs). Didn’t really need a session but decided to run it steadier. In the end kept pace with Cameron and certainly wasn’t easy. Decent effort though. Did 3 out and 2 back so slight uphill on way out.

Road Running 17:37 [2] 2.27 mi (7:46 / mi) +40m 7:21 / mi

Run back up to work

Monday Apr 29, 2019 #

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

Note
(rest day)

Hammys and hips still a bit sore. Fine by tomorrow I’m expecting!

Sunday Apr 28, 2019 #

9 AM

Road Running 9:14 [2] 1.28 mi (7:13 / mi)

Helix Junior Parkrun #113 with Hanna - Good pace set by Hanna the whole way round which was about as fast as my hamstrings and hips could cope with after yesterday. Fastest I’ve run with her and noticeably decent pace.

C • Awesome time 1

10 AM

Road Running 31:00 [2] 4.08 mi (7:36 / mi) +40m 7:22 / mi

Straight out for an easy run since warmed up from the parkrun. Up to the canal then the west end of the loch and back.

Saturday Apr 27, 2019 #

1 PM

Hill Running race 35:00 [5] 4.26 mi (8:13 / mi) +390m 6:24 / mi

Hunters Bog Trot - Warm up was being out on the hill watching Hanna in the junior race. Set off steady up the bog, quite wary about over-cooking the first lap. Felt ok, much better than expected post-cold. Stuck to plan of steadier climbs and swift descents and it worked fine. Pretty warm in the sun. Pleased with run and got first V40.

Friday Apr 26, 2019 #

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

12 PM

Road Running 37:30 [2] 5.0 mi (7:30 / mi) +20m 7:24 / mi

Carrick Knowe GC loop with Dave

Thursday Apr 25, 2019 #

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

12 PM

Road Running 16:31 [2] 2.24 mi (7:22 / mi) +10m 7:16 / mi

Run down to AS

Hill Running 31:36 [4] 3.18 mi (9:56 / mi) +320m 7:34 / mi

Run up the bog, then eventually found the bog trot climb (it’s been a while!) up the crags, then up the dasses to Nether then down the dry valley ridge and back to the boulder. Fairly steady though fast descent down the ridge. Out with Dave & Cameron. Very dry.

Road Running 16:58 [2] 2.24 mi (7:34 / mi) +40m 7:11 / mi

Run back up to work

Wednesday Apr 24, 2019 #

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

12 PM

Road Running 24:58 [3] 3.43 mi (7:17 / mi) +120m 6:34 / mi

Run to Drumbrae over Corstorphine Hill.

Road Running 23:57 [3] 3.4 mi (7:03 / mi) +90m 6:31 / mi

Run back from Drumbrae over Corstorphine Hill.

Tuesday Apr 23, 2019 #

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

12 PM

Road Running 31:17 [2] 4.17 mi (7:30 / mi) +20m 7:24 / mi

Run to Balgreen and golf course and back. First mile felt a bit rubbish but then fine after that. Cold just about gone.

Monday Apr 22, 2019 #

9 AM

Walking 2:00:00 [1] 5.57 mi (21:33 / mi) +630m 15:57 / mi

Family hill walk with T & H up Kingseat from Dollar. Glorious sunny weather and a very dry hill. Cold much improved so good to stretch the legs. Jogged a lot of the descent with Hanna, waiting on Tracey every now and again. Hopefully start running again tomorrow.

Sunday Apr 21, 2019 #

Note
(sick) (rest day)

Still not great but better than yesterday. Watched Hanna smash her parkrun pb (9.02) then walked round yellow course at Beecraigs West with Hanna navigating. All the trees at Cockleroi car park have been felled which looks really weird!

Saturday Apr 20, 2019 #

Note
(sick) (rest day)

Not well. Bad cough. Most strenuous effort was dismantling a trampoline!

Friday Apr 19, 2019 #

10 AM

Walking 50:00 [1] +350m

Brisk walk with Tracey to Caerketton and Allermuir whilst Hanna was skiing. Unfortunately been hit with lurgy for the holiday weekend. :-(

Thursday Apr 18, 2019 #

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

12 PM

Road Running 16:43 [2] 2.23 mi (7:30 / mi) +10m 7:24 / mi

Run down to AS

Hill Running 33:26 [4] 3.65 mi (9:10 / mi) +340m 7:06 / mi

Run up the bog then pipers, nether, tourist descent, dasses and crags to finish. Fairly steady though a bit harder on last climb. Out with Cameron, Murray and Dave. Dry and sunny with a cool breeze. Very pleasant, though hill very busy.

Road Running 16:29 [2] 2.25 mi (7:20 / mi) +40m 6:57 / mi

Run back up to work

Wednesday Apr 17, 2019 #

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

12 PM

Road Running 48:14 [2] 6.14 mi (7:51 / mi) +20m 7:47 / mi

WoL/canal loop with Dave. Took it easy though easterly headwind on canal a bit of a pain.

Tuesday Apr 16, 2019 #

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

12 PM

Road Running 15:15 [2] 2.11 mi (7:14 / mi) +10m 7:07 / mi

Run down to Warriston

Road Running intervals 18:07 [4] 3.21 mi (5:39 / mi) +20m 5:32 / mi

Session round Warriston big loop - 6min (90s), 6 x 1min (1min), 6min. Wasn't expected to feel particularly speedy though reasonably pleasantly surprised. Rest day must've helped. Keeping pace with Dave though marginally ahead on the longer ones. Nice cool conditions though still windy from the east.

Road Running 16:34 [2] 2.16 mi (7:40 / mi) +40m 7:15 / mi

Run back up to work

Monday Apr 15, 2019 #

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

Note
(rest day)

Sunday Apr 14, 2019 #

Event: CompassPoint Scottish Orienteering League 3 Scottish Spring 2019

10 AM

Trail Running 15:28 [2] 2.02 mi (7:39 / mi) +40m 7:13 / mi

Run to the start.

11 AM

Orienteering 1:16:34 [5] 6.88 mi (11:08 / mi) +450m 9:15 / mi

SOL - Falkland Estate - Brown
Decided to upgrade to Brown having seen the start lists and given the area. Steady enough round the first section in the woods. Only #5 (took track option!) didn't involve significant time loss to the proper Orienteers. Didn't really make mistakes, just don't have the terrain running ability and lose too much time reading the map. Loved the challenge of the long leg. Any middle option seemed convoluted and undulating. Plumped for lower hard track run option then steep climb. Only lost time when I noticed someone on a parallel track and spotted I could've saved climb that way (heading up Maspie Den) but was blocked by grot from cutting across so just carried on after losing half a minute or so faffing about. Splits suggest highest route maybe marginally faster. Rest of run was OK. Annoying missing out on scalping FG by only 6 seconds though entirely down to him being a muppet (as he'd put it!) for the close shave. Enjoyed the run, especially the open hill running. #8 to #9 one of my favourite legs on any course I've run. 7th/31

C • Nice run 3

12 PM

Trail Running 2:38 [2] 0.38 mi (6:55 / mi)

Short warm down back to download.

Saturday Apr 13, 2019 #

Event: Scottish Spring 2019 Sprint Distance incorporating bto SOUL5

5 PM

Road Running 10:58 [2] 1.45 mi (7:34 / mi) +50m 6:50 / mi

Warm up along the main road towards Glenrothes and up a farm track (climb) to Templelands and back. Did some extra jogging and strides (not recorded).

6 PM

Orienteering race 18:30 [5] 2.4 mi (7:43 / mi) +50m 7:14 / mi

Falkland Sprint O Race - MVet course 3.8k
Quite a fun course and very different from any other. Probably too many controls to suit me as tend not to flow so well, and less thinking time. Really chuffed to nail #1 as sussed quickly I had to go through gap to NE then it fell into place. Lost a bit of time at #2 since circle was so close, so had to stop to suss out where the centre was. Ok-ish until #8 when I crossed the two bridges coming out of #7 for some unknown reason. Could've been more aggressive on the easy running section though now paranoid about easy controls after recent mispunches! Worst error was at #19, checked #237 en-route, again wary of a mispunch. Just a confidence wobble. Over-shot #23 as read wrong control number, before running back to it. Over-shot lane coming back to #28 from #27, despite having just come that way (distracted by the Ward/Goddard train in pursuit!). An ok run in the end, at least no mispunches which was aim #1. 4th V40/31. 7th on course/56.

Road Running 7:06 [2] 0.91 mi (7:48 / mi) +20m 7:18 / mi

Warm down with Will to Falkland Estate car park and back.

Friday Apr 12, 2019 #

9 AM

Walking 2:10:00 [1] 5.22 mi (24:54 / mi) +860m 16:28 / mi

Walk with Tracey & Hanna from Stoneycroft up the valley to Sail Pass, then left to Scar Crags. Followed the ridge over Sail to Eel Crag, then down to Whiteless Pike via Wandope. Great weather again though breezy at times. Most enjoyable. Hanna on good form. H & T walked down to Buttermere and I got into running kit and bumbag for the run back to the car.

11 AM

Hill Running 1:05:00 [3] 5.87 mi (11:04 / mi) +610m 8:22 / mi

Descended from Whiteless Pike onto Whiteless Breast then on down to cross Sail Beck near Swinside Gill. Headed up Knott Rigg by the grassy path and along the ridge to Ard Crags. Didn't see anyone which was a surprise. Descended to the top of the pass then up the chossy trod to Sail Pass. Finished down the stoney Rigg Beck path to the car. Felt ok after the walk, though run was far enough. Last hill run of a great week.

Thursday Apr 11, 2019 #

9 AM

Walking 3:10:00 [1] 6.81 mi (27:54 / mi) +760m 20:43 / mi

Hill walk from Glenridding with Tracey, Hanna, Sharon, Millie, Isla & Jos. Headed up Mire Beck onto Birkhouse Moor, then across to Red Tarn and up Catstye Cam via the col. Weather was fantastic, blue skies and great views to Helvellyn. Virtually no wind on the top. Headed down the SE ridge and stopped at a snow patch for lunch and sledging. Descended via the main path down the valley back to Glenridding. Another great walk, very lucky with the weather this week, so good to make the most of it. Kids doing very well on the walks, full of energy.

3 PM

Trail Running 41:33 [2] 5.24 mi (7:56 / mi) +30m 7:47 / mi

Run along the railway and back, plus a big lap of Fitz Park. Legs pretty tired so easy flat run enough.

Wednesday Apr 10, 2019 #

9 AM

Hill Running 1:44:12 [3] 10.02 mi (10:24 / mi) +1000m 7:56 / mi

Ran from Threlkeld up Blencathra via Doddick ridge, down to Blencathra Centre, then over Latrigg via east ridge, and down and back to Keswick via the zig zags. Solid climb up the ridge. Baltic on the top with the ground frozen, but quite warm in the shelter lower down. Swift descent off Blease Fell though not hammering it. Round about 28mins from Blencathra summit to Latrigg summit. Favourable east wind. Sunny.

6 PM

Note

Watched Hanna run Todd Crags junior race (3rd U11)

Tuesday Apr 9, 2019 #

8 AM

Walking 45:00 [1] 1.78 mi (25:17 / mi) +170m 19:30 / mi

Walk up Grange Fell from Watendlath with H & T. Nice early easy Wainwright. Great sunny conditions and views. A tad boggy in places.

10 AM

Hill Running 54:21 [3] 6.64 mi (8:11 / mi) +300m 7:11 / mi

Run along the railway track and river path to the far end of Latrigg, then up to the summit via the east ridge, and descent via the zig zags. Fairly steady effort. Legs felt ok. Recorded a fast time up east ridge though following wind helped a lot!

Monday Apr 8, 2019 #

9 AM

Walking 3:30:00 [1] 7.5 mi (28:00 / mi) +730m 21:30 / mi

Walk from Hartsop with Tracey, Hanna, Sharon, Millie, Isla and Jos. Headed up Rest Dodd, Satura Crag, Brock Crags, Angletarn Crags, Boredale Hause and down to the valley back to Hartsop. Headed to the lower Wainwrights since High Street was in the clouds and windy. Great choice as was an excellent route, and stayed sunny the whole way round. A bit of running training with a heavy pack thrown in pursuing the weans across to Brock Crags.

3 PM

Hill Running 57:25 [3] 6.99 mi (8:13 / mi) +370m 7:03 / mi

Run from the house up Latrigg via the zig zags, down the east ridge, round to the car park, back up the grassy climb to the top and back via the zig zags. Legs felt ok, though tough just to get out the door after a hill walk. Legs felt great on the descent so let rip a bit. Managed a 5.20 mile on the way down, not bad as not quite flat out. Most fun. Bright but very windy on top.

Sunday Apr 7, 2019 #

10 AM

Walking 2:40:00 [1] 6.65 mi (24:04 / mi) +580m 18:56 / mi

Walk with T & H from Little Town up Maiden Moor, High Spy and back down the valley via the mine path (very rough!). Mist on the tops though good conditions for walking. Nice route apart from mine path, though the valley was spectacular.

2 PM

Trail Running 1:23:15 [3] 9.76 mi (8:32 / mi) +460m 7:26 / mi

Run from Keswick up to the Latrigg car park then round Lonscale into glenderaterra. Crossed valley and back via Blencathra Centre, river path and railway line. Felt ok though tiring in last couple of miles. Nice and sunny.

Saturday Apr 6, 2019 #

11 AM

Hill Running 1:08:01 [4] 6.14 mi (11:05 / mi) +720m 8:07 / mi

Run from Whinlatter round the Hobcarton Horseshoe via Hopegill Head and Grisedale Pike. Legs were feeling good on the climbs. Great blue sky conditions with a gentle cool breeze. Love this circuit. Some soft snow patches on the paths but mainly clear.

Friday Apr 5, 2019 #

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

12 PM

Road Running 39:06 [2] 5.1 mi (7:40 / mi) +20m 7:34 / mi

Run round Cacky Knowe Golf Course clockwise. Nice easy pace. Sunny, breezy and mild, almost like spring.

Thursday Apr 4, 2019 #

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

12 PM

Road Running 16:38 [2] 2.27 mi (7:20 / mi) +10m 7:14 / mi

Run down to AS with Marco & Dave

Hill Running 32:49 [4] 3.36 mi (9:46 / mi) +340m 7:26 / mi

Run from the boulder up the Bog, Gutted Haddie (wet!), Nether, Tourist Descent, Dasses and Crags to finish. Out with Cameron and Richard, and Derek for the first climb. Showery though not too bad. Climbed fairly steady apart from a hard effort up the crags (3.17).

Road Running 15:57 [3] 2.25 mi (7:05 / mi) +40m 6:43 / mi

Run back to work. Legs feeling decent so a bit faster than normal.

Wednesday Apr 3, 2019 #

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

6 PM

Road Running 20:00 [2] 2.5 mi (8:00 / mi) +20m 7:48 / mi

Session at Grangemouth with Hanna & Tracey - 9.40 WU, drills, 9 strides/sprints, stand work, conditioning, 5.40 WD. No run, jump, throw this week so thought we'd do our own session.

Tuesday Apr 2, 2019 #

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

12 PM

Road Running 13:59 [3] 2.1 mi (6:39 / mi) +10m 6:34 / mi

Brisk run down to Warriston

Road Running intervals 16:06 [5] 3.02 mi (5:20 / mi) +10m 5:17 / mi

Session round Warriston triangle- 8 x 2min (1min). Good session. Hit the pace quite hard. Just behind Andy and roughly same pace as Stuart. Nice cool sunny conditions.

Road Running 19:54 [2] 2.57 mi (7:45 / mi) +40m 7:23 / mi

Run back up to work

Monday Apr 1, 2019 #

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

12 PM

Trail Running 54:21 [3] 7.5 mi (7:15 / mi) +40m 7:08 / mi

WoL/canal loop plus extra loop. A bit faster than normal but still steady.

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