Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: runnermdj

In the 30 days ending Jun 30, 2019:

activity	#	time	miles		km		+m
Trail Running	18	13:36:12	103.67	(7:52)	166.84	(4:54)	2790
Road Running	17	9:29:07	77.58	(7:20)	124.85	(4:33)	510
Bike	19	6:20:00	76.0	(5:00)	122.3	(3:06)
Hill Running	4	2:26:52	14.42	(10:11)	23.21	(6:20)	1560
Orienteering	3	1:21:42	9.59	(8:31)	15.43	(5:18)	270
Conditioning	1	10:00
Walking	1	20	1.3	(15)	2.09	(10)	200
Total	56	33:24:13	282.55		454.73		5330

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Sunday Jun 30, 2019 #

10 AM

Trail Running 1:06:49 [2] 8.36 mi (8:00 / mi) +180m 7:29 / mi

Hanna at a track league at Grangemouth so ran from the stadium to Polmont Woods for some lapping about before an out and back to the top of the ski centre via the bridleway and back via another loop of the woods. Nice to run somewhere new. Never even knew Polmont Woods existed until someone mentioned them a few weeks ago. Potentially ok for basic Orienteering though a bit small.

Saturday Jun 29, 2019 #

8 AM

Trail Running 19:02 [1] 1.71 mi (11:08 / mi) +60m 10:02 / mi

Easy loop in Beecraigs from the loch car park with Tracey and Hanna.

9 AM

Trail Running 1:15:45 [3] 9.05 mi (8:22 / mi) +300m 7:35 / mi

Run to Cockleroi via the canal and direct back. Tired from late night/race and conditions were bad with high humidity and pollen. Hopefully that's why I felt rubbish. Will be glad to get rid of the high pollen in particular.

Friday Jun 28, 2019 #

Event: JOK Chasing Sprint

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

4 PM

Trail Running 8:37 [2] 1.17 mi (7:22 / mi) +30m 6:49 / mi

Warm up round the grass

Orienteering 22:29 [4] 2.13 mi (10:33 / mi) +100m 9:13 / mi

JOK sprint prologue - Started fairly steady to get into the map. Apart from being a bit scrappy, only time loss I can remember was at #4 where cut up too early and unsure which bit would be the vegetation boundary. 4th behind Will, Roger & Ross so ok position-wise.

8 PM

Trail Running 6:48 [2] 0.78 mi (8:43 / mi) +20m 8:05 / mi

Warm up with Will.

Orienteering 28:40 [5] 2.87 mi (9:59 / mi) +100m 9:01 / mi

JOK sprint chasing start - Started 10secs down on Ross, 10 secs ahead of Tim and 20secs ahead of Paul. The pace felt pretty quick and didn't seem to be able to close gaps as probably would've preferred to have been running a bit slower. Mistake at #5 meant all four of us were quite close. Things eventually split up again in the woods and I was largely on my own from approaching #9 to #12. Lost half a minute at #11 which I didn't spot from above despite being a massive re-entrant. Worst mistake was an awful route choice to #12. Went quite direct and ended up being spat out onto the west end of the golf course. Should've gone north to hit the path and ran down as the terrain was dreadful in bits. So by #12 all four of us were back together again. BTW, what is a brown triangle on the map? We all made a hash of #15 which was in a jungle. From #16 to the finish was a direct race, with Tim initially in front, and Ross then myself and Paul chasing. Didn't look at the map as I followed Ross down and we passed Tim by #20. Was really hoping Ross would break but he held strong and deserved to pip me on the line as I couldn't have given another inch of effort. Gutted! Was great fun though, really enjoyed the head to head. Not a great performance overall though I guess as threw it away after #10 by poor route choice. Fitness not feeling that good. 4th vet.

C • Brown triangle 3

Thursday Jun 27, 2019 #

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

12 PM

Road Running 16:26 [2] 2.24 mi (7:20 / mi) +10m 7:14 / mi

Run down to AS

Hill Running 33:41 [4] 3.26 mi (10:20 / mi) +340m 7:48 / mi

Run from the boulder up the bog then via the Haddie to Nether. Did Arete decent then climb back up the Dasses and Crags to finish. Out with Dave and Cameron. Pretty warm work but beautiful blue sky day. Still feeling a bit sluggish, not sure if it's the pollen etc as eyes were killing me after I got back. Took it pretty steady anyway.

Road Running 17:05 [2] 2.25 mi (7:36 / mi) +40m 7:12 / mi

Run back up to work

Wednesday Jun 26, 2019 #

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

Note
(rest day)

Tuesday Jun 25, 2019 #

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

12 PM

Road Running 15:15 [2] 2.08 mi (7:20 / mi) +10m 7:13 / mi

Run down to Warriston

Road Running intervals 18:02 [4] 2.94 mi (6:08 / mi)

Session round Warriston Triangle - 2 x 3mins, 2 x 4mins, 2 x 2mins (1min recoveries throughout). Took the session fairly steady. A bit of a gap behind the others. Didn't feel that easy but definitely not pushing hard either.

Road Running 16:49 [2] 2.15 mi (7:49 / mi) +40m 7:24 / mi

Run back up to work

Monday Jun 24, 2019 #

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

12 PM

Road Running 51:25 [2] 6.52 mi (7:53 / mi) +50m 7:42 / mi

Cycle path loop with Kev, Andy and Cameron. Wet but not as bad as expected.

Sunday Jun 23, 2019 #

9 AM

Road Running 9:39 [2] 1.29 mi (7:29 / mi)

Helix Junior Parkrun #118 with Hanna. A bit steadier this week but still a decent time.

11 AM

Trail Running 16:02 [2] 2.19 mi (7:19 / mi) +20m 7:07 / mi

Two warm up loops round the school fields and open area across the road. Warm!

12 PM

Orienteering race 30:33 [5] 4.59 mi (6:39 / mi) +70m 6:21 / mi

Sprint Scotland Orienteering @ Bo'ness - Only race I could manage of the weekend so made the most of it. Determined not to muck it up and ended up with a pretty solid performance. Only noticeable time losses were missing the steps gap north of #15 so ran the long way round. At least 15 secs lost though was almost impossible to see that on the map. Should probably have gone north route to #18 instead of zig zagging. Beyond that, nothing else significant so pleased with a hard run. Enjoyed the course, a nice mix of leg lengths and level of challenge. Thanks to Jon, GG & co. 2nd V40, 29 secs down on Will.

Saturday Jun 22, 2019 #

2 PM

Trail Running 1:11:34 [3] 8.63 mi (8:18 / mi) +300m 7:29 / mi

Cockleroi via the canal then direct back. Felt a bit of a struggle for such an easy pace though no end of excuses - legs stiff from circuits and standing around all morning, weather warm & humid, and high pollen count. Got it done at least.

Friday Jun 21, 2019 #

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

12 PM

Road Running 15:43 [2] 2.07 mi (7:36 / mi) +10m 7:29 / mi

Run along the WoL to Saughton Park.

Trail Running 9:17 [3] 1.34 mi (6:56 / mi)

Six laps of diagonals. They'd removed the white lines from the pitches so involved a bit of guesswork. Marco joined in though was only doing some of the faster ones and carried on for longer.

Conditioning 10:00 [3]

Two sets of Oregon circuits (20secs on/off). About time I started these up again.

Road Running 15:11 [2] 2.02 mi (7:31 / mi) +10m 7:24 / mi

Run back to work via the WoL.

Thursday Jun 20, 2019 #

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

12 PM

Trail Running 52:12 [3] 6.62 mi (7:53 / mi) +150m 7:22 / mi

Corstorphine Hill traverse via Craigcrook and Ravelston. Not as muddy as expected. Bright and breezy.

7 PM

Road Running 15:47 [2] 1.91 mi (8:16 / mi)

Road run with Hanna from Grangemouth Stadium to the park (full lap) and back. Not sure the 'do everything' model works that well at U13 as some of those keener on field events are unsurprisingly not that keen on the prospect or execution of a 3k run!

Wednesday Jun 19, 2019 #

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

Note
(rest day)

Tuesday Jun 18, 2019 #

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

12 PM

Road Running 15:13 [2] 2.07 mi (7:21 / mi) +10m 7:15 / mi

Run down to Warriston

Road Running intervals 24:00 [4] 4.1 mi (5:51 / mi) +10m 5:49 / mi

Session round the Warriston big loop then the triangle- 8mins (90s), 4 x 2mins (1min), 8mins. Took it fairly steady but running ok. Ran with Chloe until pulling away on last rep.

Road Running 19:03 [2] 2.41 mi (7:54 / mi) +40m 7:31 / mi

Run back up to work

Monday Jun 17, 2019 #

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

12 PM

Road Running 46:14 [2] 6.08 mi (7:36 / mi) +20m 7:32 / mi

Round Carrick Knowe GC with a bit extra at far end. Steady run with Marco and Kev. Windy again.

Sunday Jun 16, 2019 #

9 AM

Road Running 9:20 [2] 1.28 mi (7:17 / mi)

Helix Parkrun with Hanna. Windy again, but better run than last week. Finished strong.

10 AM

Trail Running 1:04:46 [3] 8.0 mi (8:06 / mi) +250m 7:23 / mi

Run from Bantaskine with Dave to Callendar Park and back for a loop of Bantaskine before finishing. Good run. Didn’t bother with orienteering as didn’t want a hard run after race yesterday.

Saturday Jun 15, 2019 #

8 AM

Trail Running 27:01 [3] 3.68 mi (7:21 / mi) +50m 7:03 / mi

Warm up from Tracey's folks' house to far end of course and back, then to the start plus strides.

9 AM

Trail Running 17:53 [5] 3.11 mi (5:45 / mi) +60m 5:26 / mi

Falkirk Parkrun - Last one was 13 months ago and my expectations were for the first run outside 18mins. In the end only ran a pw by 1 second so was pleased with the run. Set out at a solid pace and worked hard the whole way. Got a bit of a stitch from top of last hill back which maybe cost a few seconds. Came 5th with Dave 15 seconds behind in 6th. Good conditions, fairly cool and overcast with no real significant wind. Second highest age grade for the course which was pleasing!

Trail Running 10:38 [3] 1.38 mi (7:42 / mi) +40m 7:04 / mi

Warm down with Dave up the hill and back to Tracey's folks' house.

1 PM

Walking 20 [1] 1.3 mi (15 / mi) +200m 10 / mi

Walk round under 15 race route at Broughton with T & H.

Hill Running 9:33 [2] 0.69 mi (13:51 / mi) +110m 9:16 / mi

Run round under 11 course with Hanna. Fantastic hills for running.

Friday Jun 14, 2019 #

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

12 PM

Road Running 38:05 [2] 5.01 mi (7:36 / mi) +20m 7:30 / mi

Loop round Carrick Knowe GC anti-clockwise and back. Took it fairly easy.

Thursday Jun 13, 2019 #

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

12 PM

Trail Running 55:13 [3] 7.1 mi (7:47 / mi) +150m 7:18 / mi

Wet run with Andy up Corrie Hill via WoL, Balgreen, Carrick Knowe GC, Kaimes Road and back by Ravelston. Enjoyed it despite the rain and muddy trails. Felt ok.

Wednesday Jun 12, 2019 #

Note
(rest day)

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

Tuesday Jun 11, 2019 #

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

12 PM

Road Running 15:12 [2] 2.07 mi (7:21 / mi) +10m 7:14 / mi

Run down to Warriston

Road Running intervals 19:01 [5] 3.09 mi (6:09 / mi) +10m 6:06 / mi

Lactate Shuttle session round the triangle - 10 x 1min brisk, 1min float. Good session running with Cat and Andy. Tough on last couple.

Road Running 17:35 [2] 2.25 mi (7:49 / mi) +50m 7:19 / mi

Run back up to work

8 PM

Road Running 12:36 [2] 1.59 mi (7:55 / mi)

Run with the FVH kids from Grangemouth Stadium to Rannoch Park and back

Monday Jun 10, 2019 #

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

12 PM

Road Running 54:53 [2] 7.31 mi (7:30 / mi) +50m 7:21 / mi

Cycle path loop clockwise with Marco, Andy and Cameron. Did an out & back at Ravelston to meet Cam. Nice and sunny. Bought a new stopwatch at R&B on the way back. Proper coaching implement!

Sunday Jun 9, 2019 #

9 AM

Road Running 9:31 [2] 1.28 mi (7:26 / mi)

Helix Junior Parkrun #116 with Hanna - Pretty windy which was reflected in the segment times. First girl though and decent run.

10 AM

Hill Running 1:13:24 [4] 7.5 mi (9:47 / mi) +790m 7:22 / mi

First run up the Ochils for what seems like ages. Ran from Woodland Park up the track to Ben Buck, then Ben Cleuch, Ben Ever and the Nebit to finish. Fairly steady but worked hard enough and gave it some pace on the downhills. Mixture of dull with a few showers, but also sunny spells. Fresh south westerly wind.

Saturday Jun 8, 2019 #

2 PM

Trail Running 1:12:04 [3] 9.39 mi (7:40 / mi) +300m 6:59 / mi

Run to Cockleroi and back via the sports centre, canal and hill house. A bit rainy at first but decent conditions.

Friday Jun 7, 2019 #

2 PM

Trail Running 48:45 [3] 6.12 mi (7:58 / mi) +200m 7:14 / mi

Run from the house direct up to Hill House and back via the canal. A bit tired at the start after being on feet a lot of the morning at school o champs. Champs were great event though.

Thursday Jun 6, 2019 #

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

12 PM

Road Running 16:31 [2] 2.25 mi (7:20 / mi) +10m 7:14 / mi

Run down to AS

Hill Running 30:14 [3] 2.97 mi (10:11 / mi) +320m 7:38 / mi

Run from the boulder up the bog, up Pipers Gully and to the top of AS via the north gully (mobbed on top). Headed across to Nether then back round Pipers to the top of the bog and up the crags to finish. Ran with Derek. Felt quite decent on the climbs which was good as not been on AS for a while. Stayed dry at least.

Road Running 17:34 [2] 2.26 mi (7:46 / mi) +40m 7:22 / mi

Run back up to work

Wednesday Jun 5, 2019 #

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

Note
(rest day)

Did a bit of shadowing at Muiravonside

Tuesday Jun 4, 2019 #

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

12 PM

Road Running 15:27 [2] 2.04 mi (7:34 / mi) +10m 7:28 / mi

Run down to Warriston

Road Running intervals 24:00 [5] 4.02 mi (5:58 / mi) +50m 5:45 / mi

Session from Warriston up the cycle path via the park so very gradual uphill - 4 x 6mins (80 secs). Ran with Andy for most of it, though he was fading on last two. Fairly pleased with pace - 5.59, 5.56, 5.59, 5.59min/mile.

Road Running 10:28 [2] 1.41 mi (7:25 / mi) +10m 7:16 / mi

Easier warm down than usual back to work

8 PM

Road Running 13:02 [2] 1.59 mi (8:12 / mi)

Went a short run with some of the FVH kids including Hanna at Grangemouth. Wet.

Monday Jun 3, 2019 #

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

12 PM

Trail Running 54:35 [2] 7.1 mi (7:41 / mi) +40m 7:33 / mi

WoL/canal with extra loop with Andy. Great wind behind once on canal.

Sunday Jun 2, 2019 #

8 AM

Trail Running 1:01:21 [4] 8.18 mi (7:30 / mi) +320m 6:41 / mi

Brisker run than yesterday to Cockleroi and back, the direct route via hill house. Raining for first 10mins or so then brightened up, though very breezy. Can’t say I felt that good, but good to push the pace a bit.

Saturday Jun 1, 2019 #

9 AM

Trail Running 1:17:50 [3] 9.76 mi (7:58 / mi) +320m 7:14 / mi

Run from the house to Cockleroi and back via the sports centre, canal and hill house. Felt good to run a bit further for a change.

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