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Training Log Archive: runnermdj

In the 31 days ending Jan 31, 2014:

activity	#	time	miles		km		+m
Road Running	18	10:23:30	87.01	(7:10)	140.03	(4:27)	780
Hill Running	6	8:08:46	48.87	(10:00)	78.65	(6:13)	4615
Bike	15	5:00:00	60.0	(5:00)	96.56	(3:06)
Orienteering	3	2:24:08	14.67	(9:50)	23.61	(6:06)	300
Trail Running	3	1:08:42	9.84	(6:59)	15.84	(4:20)	220
Conditioning	3	35:00
Total	45	27:40:06	220.39		354.68		5915

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Friday Jan 31, 2014 #

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

12 PM

Road Running 35:29 [2] 4.64 mi (7:39 / mi) +20m 7:33 / mi

Ran up the Kelvin to the Tollhouse and back. Legs felt ok, but fitness a struggle!

Thursday Jan 30, 2014 #

Note
(sick)

Woke up feeling a fair bit better and could eat at last. I usually average about one bug bad enough to keep me off work every two years or so. Having two within a week is not good!

Tuesday Jan 28, 2014 #

3 PM

Road Running 32:21 [2] 4.22 mi (7:40 / mi) +40m 7:27 / mi

Tracey very ill overnight (food poisoning we think) so at home today. Ran round Linlithgow Loch from the house. First 20min not great but it did get better. Might be a short comeback if the food poisoning turns out to be a virus!

Monday Jan 27, 2014 #

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

Sunday Jan 26, 2014 #

10 AM

Road Running 8:11 [1] 0.95 mi (8:37 / mi) +10m 8:20 / mi

Probably the shortest run I'll ever log. Just seemed a bit pointless (slow, weak etc) so turned back instead of the intended 4 miles. Wasn't even lashing with rain at the time!

Saturday Jan 25, 2014 #

Event: Devil's Burdens Hill Relays

Note
(rest day)

Woke up feeling much better after a full nights sleep. All the fluey symptoms have passed though lungs not 100%. Well enough to go and watch the Burdens, though gutted not to be running. Fingers crossed can try an easy run tomorrow.

Friday Jan 24, 2014 #

Note
(sick)

Chesty cough kept me awake most of the night. Looks like no Burdens/Arthurs Seat for me. :-(

C • Bad luck 3

Thursday Jan 23, 2014 #

Note
(sick)

Wednesday Jan 22, 2014 #

Note
(sick) (rest day)

Planned rest day though woke up with a cough and achy by end of afternoon. Not good timing, better get well quick.

Tuesday Jan 21, 2014 #

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

12 PM

Road Running warm up/down 11:25 [2] 1.58 mi (7:14 / mi) +10m 7:05 / mi

Warm up to Kelvingrove park plus four strides

Road Running intervals 17:42 [4] 3.3 mi (5:22 / mi) +20m 5:16 / mi

Lunchrunners session in Kelvingrove Park :

3 x 1km (slightly short) : 3.22, 3.19, 3.16
4 x 600m : 1.58, 1.57, 1.56, 1.54

Recoveries : 70 seconds between each rep & the sets.

Legs felt quite good. Kept the efforts well controlled, running with Euan G, Chris & Stevie. Jamie, Russ & Neil ahead. Dry & cool with light east breeze.

1 PM

Conditioning (Circuits) 10:00 [3]

2 sets of Oregon circuits (20sec on, 20sec rec). Introducing Neil to the delights!

Road Running warm up/down 14:20 [2] 1.9 mi (7:33 / mi) +30m 7:11 / mi

Warm down round the park then back to work

Monday Jan 20, 2014 #

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

12 PM

Road Running 59:27 [2] 7.92 mi (7:30 / mi) +50m 7:22 / mi

Canal - Kelvin loop, most of the way with Beryl once the speedier guys burnt us off! Weather too nice for January.

Sunday Jan 19, 2014 #

11 AM

Hill Running 1:22:59 [3] 7.84 mi (10:35 / mi) +620m 8:30 / mi

Ran from Kinnesswood up to Whitecraigs, Bishop Hill, West Lomond, down to the spring in the gully, into the woods and along the forest track to Falkland. Most of Burdens legs 2 & 1 in reverse. Mist level around 350m and required a bearing off West Lomond. Very muddy in bits underfoot. Quite a few groups out recceing including Fife & Dundee.

Saturday Jan 18, 2014 #

1 PM

Trail Running warm up/down 20:52 [2] 2.49 mi (8:23 / mi) +60m 7:48 / mi

Lap warm up with Mark Harris plus a bit extra

2 PM

Trail Running race 33:50 [5] 5.61 mi (6:02 / mi) +120m 5:39 / mi

East District Cross Country League - Broxburn

First ED XC league race since January 2007 (also Broxburn) so nice to be back! Tough as ever though. Started off quite positive and well placed on the first lap. Felt ok, but going in to lap 2, think worked a bit too hard to sustain the pace, rashly overtaking Stuart Campbell at one point, then tipped over the edge and started to fade. Lost a fair bit of ground on the guys I had been running with from there to the finish but only 2 or 3 places maybe. Fair point from Forest Grump afterward saying maybe I should have rested up, but wasn't a big target and it served the purpose of a hard cross country under the belt before the nationals. Also good training for the Burdens Leg 1.

Result - 40th (6th V40)

C • Results 2

3 PM

Trail Running warm up/down 14:00 [2] 1.74 mi (8:03 / mi) +40m 7:31 / mi

Did another lap as a warm down.

Friday Jan 17, 2014 #

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

12 PM

Road Running 36:02 [2] 4.69 mi (7:41 / mi) +20m 7:35 / mi

Up the Kelvin to Tollhouse & back.

Conditioning (Circuits) 15:00 [3]

3 sets of Oregon circuits, 20sec on/rec

Thursday Jan 16, 2014 #

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

12 PM

Road Running warm up/down 10:46 [2] 1.43 mi (7:32 / mi) +30m 7:04 / mi

Warm up plus a couple of strides

Road Running tempo 33:10 [4] 5.4 mi (6:09 / mi) +30m 6:02 / mi

Canal - Kelvin 5.4 mile tempo
Had a plan which I hoped wouldn't be too taxing overall, to start at 6.15min/mile, then increase the pace by 5sec/mile until the finish.

Splits -
Mile 1 - 6.15
Mile 2- 6.10
Mile 3 - 6.04
Mile 4 - 6.00
Mile 5 - 6.11 (Was at 5.54 pace at 4mins in, then hit the hill!)
Mile 5.4 - 2.29 (6.12 pace)

So was spot on to a point, but having the big hill up to the monument in Kelvingrove Park at the end of the route kind of scuppers the stats somewhat! Felt fairly comfortable for the first four miles. Weather fine, cool with only a slight headwind in places on the canal.

1 PM

Road Running warm up/down 5:00 [2] 0.71 mi (7:02 / mi) +10m 6:45 / mi

Warm down. A bit short as one of the two showers at work is broken so a race back to get in first! ;-)

Wednesday Jan 15, 2014 #

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

12 PM

Road Running 58:52 [2] 7.99 mi (7:22 / mi) +50m 7:14 / mi

Kelvin - Canal loop from work.

Tuesday Jan 14, 2014 #

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

12 PM

Road Running warm up/down 11:23 [2] 1.53 mi (7:26 / mi) +30m 7:01 / mi

Warm up including four strides.

Road Running intervals 24:00 [5] 4.32 mi (5:33 / mi)

Session with the lunchrunners :

Rep 1 - 8min, 5.42min/mile, 1.41 miles (90sec rec)
Rep 2 - 2min, 5.37m/m, 0.36 miles (1min rec)
Rep 3 - 2min, 5.34m/m, 0.36 miles (1min rec)
Rep 4 - 2min, 5.21m/m, 0.38 miles (1min rec)
Rep 5 - 2min, 5.29m/m, 0.37 miles (1min rec)
Rep 6 - 8min, 5.31m/m, 1.46 miles

Ran it on the canal path, turning after the 4th rep. Felt quite good, and haven't said that in a session for a long time! Last rep in particular good, out the front with Russ & Chris. One of my favourite sessions. Nice conditions, cool, damp but no wind or rain for a change.

Road Running warm up/down 13:59 [2] 1.81 mi (7:44 / mi) +10m 7:36 / mi

Warm down back to the office

Monday Jan 13, 2014 #

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

Note
(rest day)

Rest day - Was sorely tempted to head out into the sunshine as legs feeling ok, but rest will do good in the long run.

Sunday Jan 12, 2014 #

11 AM

Orienteering race 1:24:57 [4] 8.19 mi (10:22 / mi) +140m 9:51 / mi

SoSOL - Greenhead Moss (Brown Course 9.2km, 140m)

Aim coming in was just to have a steady performance and avoid that one bad control! First side of the map went ok, even thought at one point that I was going to be knackered soon with all the fast running opportunities. Flipped the map over then bang, control 12, pit in a flat marshy bit of wood. Was the only time I used the compass and ran in on a bearing as there was nothing else to go on. Strava plot shows the bearing was spot on but I stopped short to look for it, and typical when I c*ck up, there were other folk around as a distraction (also looking for it!). Anyhow, much fruitless searching, eventually back out to a fence to attack it again from a linear marsh and eventually found it, though seemed a bit random! Rest was ok apart from an error on 22, and 23 not that great either. Good practice, hopefully I'll crack it next time!

Result - 11th out of 18 so as bad as expected! Three controls mentioned above in particular. At least 80% of it was promising!

C • Miss 3

Saturday Jan 11, 2014 #

10 AM

Hill Running 1:05:59 [3] 6.53 mi (10:06 / mi) +765m 7:24 / mi

Froom Alva Glen to the top of Ben Cleuch via lower gorse track, landrover track, Ben Ever, then back over Ben Ever, Landrover track, fence descent to woods then finished at Bike/Tea Shop.

Really enjoyable run, felt good and controlled on the way up. Paths frozen so stuck to the rougher verges on the descent. Light dusting of snow above 400m & fantastic light/views when I came out the cloud descending Ben Ever. What's there not to like about hill running!

3 PM

Orienteering race 20:30 [3] 2.5 mi (8:12 / mi) +60m 7:38 / mi

Went to ESOC local event at Cammo. Longest course was just to do all 25 controls in any order. Think I picked a good route and no problems. Enjoyed it. Hanna managed the white & yellow with the Whitlies, though a fair bit of carrying on the latter! Tracey had fun on the orange.

Plotted route since forgot to start garmin...

http://gb.mapometer.com/running/route_3762275.html

Friday Jan 10, 2014 #

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

12 PM

Road Running 37:36 [2] 4.96 mi (7:35 / mi) +20m 7:29 / mi

Run up the Kelvin to the toll house and back. Stopped for circuits in the park on the way back. Wet! Legs felt surprisingly ok.

Conditioning (Circuits) 10:00 [3]

2 sets of Oregon Circuits, 20sec on/rec. Seven exercises (vertical squat jumps, star jumps, squat thrusts, high knees, burpees, sit ups, press ups). Great fun on a wet gravel pitch in the rain!

Thursday Jan 9, 2014 #

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

12 PM

Road Running warm up/down 13:43 [2] 1.89 mi (7:15 / mi) +40m 6:49 / mi

Warm up to & round Kelvingrove Park plus a few strides.

Road Running hills (Intervals) 16:16 [4] 2.67 mi (6:06 / mi) +100m 5:27 / mi

Hill session - 3 x 0.9mile hill loop in Kelvingrove Park with 80sec recoveries between loops. Took the pace a bit steadier, though still a bit tough by the top of the hill on each lap.

Loop times : 5.30, 5.25, 5.20

Road Running hills (Sprints) 11:53 [4] 1.48 mi (8:02 / mi) +90m 6:45 / mi

6 x hill sprints (around 20 seconds) with longer very easy jog recoveries.

1 PM

Road Running warm up/down 9:13 [2] 1.17 mi (7:53 / mi) +20m 7:29 / mi

Warm down back to the office

Wednesday Jan 8, 2014 #

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

12 PM

Road Running 58:41 [2] 7.84 mi (7:29 / mi) +50m 7:20 / mi

Kelvin - Canal loop from work. A bit tired and sluggish to start with but felt a bit better by the end. Fairly easy.

Tuesday Jan 7, 2014 #

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

12 PM

Road Running warm up/down 12:33 [2] 1.63 mi (7:42 / mi) +40m 7:09 / mi

Warm up run to the canal plus a couple of strides

Road Running intervals 18:00 [5] 3.27 mi (5:30 / mi)

First speed session of the year with the Glasgow Lunchrunner group. Great turn out of 28 people so plenty folk to run with!

On the face of it a straightforward session of 6 x 3mins with 1min recoveries (easy jog). Felt very tough though, perhaps ran a fair bit harder than optimal, but first speed session for a while, so to be expected.

Stats :
Rep 1 : 5.34min/mile
Rep 2 : 5.28m/m
Rep 3 : 5.34m/m
Rep 4 : 5.33m/m
Rep 5 : 5.23m/m
Rep 6 : 5.29m/m

At least pace looks fairly consistent. Ran session on the canal. Was a bit blowy at times but mild for January and no rain.

1 PM

Road Running warm up/down 15:54 [2] 2.1 mi (7:34 / mi) +10m 7:28 / mi

Warm down back to the office

Monday Jan 6, 2014 #

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

12 PM

Road Running 57:34 [2] 7.61 mi (7:34 / mi) +50m 7:25 / mi

First flat run of the year. Nothing exciting though, just the usual canal - kelvin route from work with some of the lunchrunners.

Sunday Jan 5, 2014 #

10 AM

Hill Running 1:39:53 [4] 10.46 mi (9:33 / mi) +990m 7:23 / mi

Ran from Alva Glen CP, round left side of Nebit to bridge, up south ridge of Craighorn, across to Ben Buck then over Ben Cleuch and Andrew Gannel and down to the next col. Climbed right, up to the gate on the Run of the Mill course, then left up the path to Kingseat. Back tracked down to gate then down reverse Run of the Mill descent to Tilli, finishing at the retail park.

Felt quite good today so ran generally quite hard the whole way. Snow lying above 500m, about an inch or two lying on Ben Cleuch on top of the semi frozen bogs. In the clag above 500m & a chilly SW wind. Ran Kingseat to Tilli descent fairly quick (16mins). New strava segment if anyone fancies it!

Note - Have misplaced/lost HRM strap, so new initiative to log HR stats was short lived!

Saturday Jan 4, 2014 #

8 AM

Hill Running 45:10 [3] 5.49 mi (8:14 / mi) +390m 6:44 / mi

Went a run from Lawhill car park near Dollar up to Hillfoot Hill, did loop twice round the hill clockwise and back. Nice run on forest roads.

2 PM

Orienteering 38:41 [3] 3.98 mi (9:43 / mi) +100m 9:01 / mi

Ran round a blue course at Plean (map from Sept 2013 event - missed due to Linlithgow 10k). Very wet! Ran OK without any major errors.

Splits - 1.14, 1.28, 1.28, 1.27, 2.05, 2.10, 1.53, 2.23, 0.49, 6.33, 2.06, 2.31, 2.08, 1.10, 2.33, 2.02, 1.38, 1.50, 0.55, 0.16

C • He's keeeeeen!!! 2

Friday Jan 3, 2014 #

Note
(rest day)

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

Thursday Jan 2, 2014 #

11 AM

Hill Running 1:33:47 [3] 9.75 mi (9:37 / mi) +800m 7:40 / mi

Hill run with Stewart W from Stewart's house to Swanston, up Allermuir (tough headwind), Castlelaw, Castlelaw farm, round west flank of Castlelaw, back up to Allermuir then back via Swanston. Nice run on a bright windy day. Legs felt reasonably good.

Wednesday Jan 1, 2014 #

11 AM

Hill Running 1:40:58 [3] 8.8 mi (11:28 / mi) +1050m 8:22 / mi

Forest Grump & FraserP were up for a run so that got me out of doing the GG TT! Headed from Alva Glen, up Wee Torry (ouch), Mid Cairn, Bengengie, then one of my favourite steep descents to the east down Bengengie Wall, up round the back of Craighorn, Ben Buck, Ben Cleuch, Ben Ever and back to Alva Glen. Good run in fairly pleasant benign conditions compared to the recent wind and rain/snow. First 'running' mile of the year took 23m38s, can only get faster! Felt si joint a bit going up the first hill but think the hill run cured it. Happy days!

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