Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: runnermdj

In the 31 days ending Mar 31, 2014:

activity	#	time	miles		km		+m
Road Running	14	11:40:18	95.57	(7:20)	153.8	(4:33)	1150
Hill Running	9	9:28:38	59.24	(9:36)	95.34	(5:58)	5800
Orienteering	8	8:12:58	42.24	(11:40)	67.98	(7:15)	1600
Bike	21	7:00:00	84.0	(5:00)	135.18	(3:06)
Trail Running	7	4:04:33	31.18	(7:51)	50.18	(4:52)	710
Conditioning	1	1:00:00
Total	56	41:26:27	312.22		502.48		9260

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Monday Mar 31, 2014 #

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

12 PM

Road Running 57:09 [2] 7.66 mi (7:28 / mi) +80m 7:14 / mi

WoL & cyclepath loop with Marco & Fiona. Legs felt better than expected.

Sunday Mar 30, 2014 #

10 AM

Hill Running 1:39:36 [4] 7.97 mi (12:30 / mi) +1230m 8:27 / mi

Ran Leg 4 route : Alva Glen CP - Wood Hill - Tilli Glen - The Law - BC - BE - The Nebit and down by south ridge, left to zig zags & gorse bush path. Packs a lot of climb into 8 miles and felt it, worked fairly hard! Great run though and legs going ok. About 61mins to The Law. Mist coming in & out, nice and cool, but fresh easterly which was a headwind on the main climbs.

Saturday Mar 29, 2014 #

10 AM

Hill Running 1:44:01 [4] 11.64 mi (8:56 / mi) +1050m 6:59 / mi

Had to scrap plan A of a run from Alva over Ben Ever, Blardenon & Dumyat to Blairlogie when I found a left foot mudclaw and a left foot o-roc in my shoe bag - doh! So was left with my Adidas Kanadia walk about shoes (never run in them!) to make do with. Wanted to keep them dry and needed to avoid the rough, but also wanted 90+mins of hill running so ended up doing the GG time trial route twice, from the farm at Alva, up the landrover track to the plateau between Craighorn & Ben Buck. The climb is 4.34km and 473m ascent with varying gradients so an excellent training route (especially if you want to keep your trainers dry!).

Ascent times - 28.54 & 29.06. Was cursed by a headwind on most of the climb, the only sheltered bit was the relatively flat bit just over halfway up. And the headwind was definitely worse the second time around. Cool & misty above 300m with some wet snow at the very top (melted by second rep). Only the Nebit col gate open. Ran it more tempo than flat out, and pleased the times were so close. Will have another go some time with lighter kit and hopefully a favourable wind (and only do it once!). Turned out to be a good session though given the earlier shoe catastrophy!

GG TT splits...
http://www.attackpoint.org/racesplits.jsp?raceid=1...

C • Hardcore 10

Men - Splits

Friday Mar 28, 2014 #

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

Note
(rest day)

Thursday Mar 27, 2014 #

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

12 PM

Hill Running 58:56 [3] 7.18 mi (8:12 / mi) +370m 7:05 / mi

Ran across to the park to meet Marco, Fionna & Ed, then ran up Hunter Bog, Pipers Walk, Knoll, Nether Hill, Crow Hill, Dunsapie Loch, Whinny Hill and down Dry Valley. Ran back via StA square & Dundas St. Dry, cool and breezy to start but got hit by freezing rain coming off Whinny Hill and all the way back. Felt quite good and took it relatively easy.

Wednesday Mar 26, 2014 #

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

12 PM

Road Running warm up/down 14:34 [2] 1.84 mi (7:55 / mi) +50m 7:18 / mi

Run up to the canal plus a couple of strides.

Road Running intervals 30:09 [4] 5.19 mi (5:49 / mi)

Session on the canal with Marco & Fionna. Didn't really need a tough session today so kept the efforts controlled, more tempo than intervals. Stats :

effort (recovery) : pace, distance

10min (2min) : 5.52m/m, 1.71mi
8min (90s) : 5.51m/m, 1.37mi
6min (1min) : 5.42m/m, 1.06mi
4min (1min) : 5.50m/m, 0.69mi
2min : 5.37m/m, 0.37mi

Bit of a headwind on the 8, 4 & 2, the 4min in particular. Felt ok.

Road Running warm up/down 17:40 [2] 2.28 mi (7:45 / mi) +20m 7:33 / mi

Run back via the gardens & Dundas St

Tuesday Mar 25, 2014 #

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

12 PM

Road Running 17:01 [2] 2.2 mi (7:44 / mi) +40m 7:19 / mi

Run across to the park plus a bit extra.

Hill Running 22:21 [4] 2.18 mi (10:15 / mi) +290m 7:15 / mi

Tried a loop on Arthurs Seat at lunch which is given as a recommended route in this month’s Trail Running Magazine. Main reason I tried was that I thought their recommended time of 20mins was a bit ambitious! Anyhow, ran it fairly hard and here’s the splits (route is supposed to finish via radical road but it’s closed!)...

Start at boulder at foot of radical road
Arthurs Seat (via Dry Valley & knoll) : 10.11
Nether Hill (via Crow Hill col) : 12.06 (1.55)
Col at top of Hunters Bog : 15.26 (3.20)
Top of Crags : 19.20 (3.55)
Finish (boulder) : 22.21 (3.01)

Distance = 2.18 miles
Climb = 290m

So 2.21 slower than the trail magazine time but I reckon the radical road finish would be about a minute quicker. The descents are tortuous in the main and I don’t know them that well so more time to come there. Stuck to the path all the way down Nether Hill but know there are grassy corner cuts.

So sub 20 may be possible for me (a big maybe!) via the radical road, improving on the downs and perhaps start a little more aggressively. Though conditions were perfect today.

So I must be slower than the average Trail Running magazine reader!

Road Running 21:34 [2] 2.78 mi (7:45 / mi) +30m 7:30 / mi

Ran round St Margarets Loch then back to the office via Leith Walk.

Monday Mar 24, 2014 #

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

12 PM

Road Running 59:48 [2] 7.53 mi (7:57 / mi) +150m 7:29 / mi

Ran over to the park, round Queens Drive clockwise and back with Marco & Fionna. Fairly easy pace. Lovely weather for it though still breezy.

Sunday Mar 23, 2014 #

Event: FVO CAT (Come and Train) Event 5 - Beecraigs

10 AM

Trail Running 9:47 [2] 1.14 mi (8:35 / mi) +70m 7:12 / mi

Warm up run up to the top of Cockleroi and back from Balvormie. Hills to the north looked good!

11 AM

Orienteering race 40:59 [5] 4.89 mi (8:23 / mi) +170m 7:34 / mi

FVO CATI - Blue 6.4km
Was looking forward to this since it was on home turf and really enjoyed the run. Ran fairly hard the whole way (legs fresher than normal!) apart from being a bit careful on 3 & 4, so probably lost a bit of time there, and hesitant approaching 6. Nice day for it and surprised it was only 41mins as felt like I'd been out for longer. Lovely combination of sunny weather and cool temperatures for running.

12 PM

Trail Running 40:02 [2] 5.25 mi (7:38 / mi) +60m 7:22 / mi

Ran home via an extra loop in Beecraigs including round Beecraigs Loch. A bit stiff at first as had to wait until Tracey had finished the Orange. Felt ok though considering.

Saturday Mar 22, 2014 #

10 AM

Hill Running 1:01:06 [3] 6.25 mi (9:47 / mi) +750m 7:07 / mi

Ran from Alva Glen car park up Ben Ever (31mins), Ben Cleuch (40.40) and back the same way (via gorse bush zig zag path lower down). Climbed fairly steady/hard but controlled, running the whole way. Snow lying above 550m and freezing wind on Ben Cleuch.

2 PM

Orienteering race 25:32 [4] 2.82 mi (9:03 / mi) +130m 7:55 / mi

ESOC CTI - Green Course 3.8km, 130m, 26 controls
A fairly easy area navigation-wise but quite a few steep climbs in the woods to the north. Fairly clean though a bit hesitant in places. Control 16 to finish was just a cross country run which the legs were feeling a bit after this morning's outing. Result - 1st/28.

Friday Mar 21, 2014 #

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

Note
(rest day)

Thursday Mar 20, 2014 #

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

12 PM

Road Running 55:52 [2] 7.55 mi (7:24 / mi) +80m 7:10 / mi

WoL and cyclepath loop plus climb at the end with Marco, Fionna & Stewart. Very wet and chilly to start though eased off a bit.

Wednesday Mar 19, 2014 #

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

12 PM

Road Running warm up/down 18:05 [2] 2.41 mi (7:30 / mi) +40m 7:08 / mi

Run over to Holyrood Park plus a lap recce of the Haggis Knowe loop.

Trail Running intervals 19:54 [5] 3.48 mi (5:43 / mi) +90m 5:18 / mi

Session with Marco & Fionna, 6 x Haggis Knowe reps (0.58 miles) with 90sec recoveries - 3.22, 3.22, 3.18, 3.20, 3.17, 3.15

Route - St Margaret's Well, along cycle path, then clockwise grass/gravel/grass path loop round Haggis Knowe and back.

Over 10 years probably since I last did this session and quite enjoyed it (sort of) despite a ridiculously strong wind which made the second half of each rep very tough!

Road Running warm up/down 15:58 [2] 2.06 mi (7:45 / mi) +40m 7:19 / mi

Run back via Regent Road & Dundas Street.

Tuesday Mar 18, 2014 #

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

12 PM

Road Running 59:03 [2] 7.81 mi (7:34 / mi) +160m 7:07 / mi

Steady run with Marco over to the park, lap of Queens Drive clockwise, recce of Haggis Knowe rep loop, then back via Regent Road and down Dundas Street. Dry at least but fairly windy.

Monday Mar 17, 2014 #

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

12 PM

Road Running 54:16 [2] 7.21 mi (7:32 / mi) +60m 7:20 / mi

Did opposite of usual steady so Trinity, Roseburn then WoL, with Marco, Fionna & Stewart. Tried my best to slow them down. A bit tired from the weekend.

Sunday Mar 16, 2014 #

Event: KFO CompassPoint Scottish O League 1

11 AM

Trail Running warm up/down 13:54 [2] 1.73 mi (8:02 / mi) +20m 7:45 / mi

To the start + extra

12 PM

Orienteering race 1:34:53 [4] 7.0 mi (13:33 / mi) +100m 12:59 / mi

SOL - Devilla Forest - Brown - 8.6km/95m
Well, there's certainly a lot more to write up when you have a dreadful run! Started ok on first couple of controls then ran out to a track. Plan was to run down the track, turn right, then attack No.3 from the south. Unfortunately turned right at the junction before (someone ahead went that way obviously to attack no.3 from the north!) which was a stupid lapse in concentration. So ended up searching the wrong bit of wood before realising the very stupid error and losing 8mins or so all in. Fluffed no. 4 as well, just missing to the south, then out to a track before back in (another 4mins gone). So knew by then it was game over on the competition front! The rest was an uninspired slog through some really crap and vague terrain. The heather was almost worth a contour in itself! The only other highlight was coming the wrong angle out of 8 and ending up crossing a swamp.

On the positives, at least I stuck it out to the finish, could so easily have canned it. And at least got to practice a lot of compass work, ok on some controls, a bit off line on a few. Won't be rushing back to Devilla in a hurry!

Results - 30th out of 39 finishers. Fastest 56.18

BTW, have plotted the route on quick route. How do I transfer to DOMA?

C • Rough 5

1 PM

Trail Running warm up/down 7:45 [1] 0.87 mi (8:55 / mi) +20m 8:19 / mi

Run back to car.

Saturday Mar 15, 2014 #

10 AM

Orienteering 1:25:28 [3] 5.5 mi (15:32 / mi) +300m 13:17 / mi

Orienteering training at Sauchie Crags. Did a corridor route round the area. Good exercise and managed to follow the corridor ok, just one error.

2 PM

Orienteering 1:05:46 [3] 5.05 mi (13:01 / mi) +300m 11:00 / mi

Back to Sauchie Crags after lunch and did a 15 control course which was going generally ok until I got carried away on a nice long bit of running, lost focus, and went from control 10 to 12, so did 12-11-12. Last 2 controls were poor too, but good training overall. Quite a physical area in places.

Friday Mar 14, 2014 #

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

Note
(rest day)

Thursday Mar 13, 2014 #

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

12 PM

Hill Running 1:04:28 [3] 7.58 mi (8:30 / mi) +470m 7:08 / mi

Ran across from work to Holyrood. Steady hill run with Marco & Fionna past St Margaret's Loch, climb up to Hyman's knoll, Whinny Hill, Dunsapie Crag, Nether Hill, round to Piper's Walk then up the crags to finish, same as last week! Steady controlled effort, though had a downhill blast off the crags for fun. Dry, cool & breezy.

Wednesday Mar 12, 2014 #

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

12 PM

Trail Running 1:07:03 [3] 8.68 mi (7:43 / mi) +200m 7:13 / mi

WoL to Roseburn then up Ravelston Dykes and onto Corstorphine Hill. Went a loop over the top, along the ridge then back the traverse path. Back the direct route via Ravelston Dykes, Belford Bridge, then through to Queen Street and down Dundas Street. Ran with Marco and Fionna (who else!). Superb day for being out & about, would take this weather all year round.

Tuesday Mar 11, 2014 #

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

12 PM

Road Running warm up/down 13:30 [2] 1.78 mi (7:35 / mi) +50m 6:58 / mi

Warm up run to the canal.

Road Running intervals 25:03 [5] 4.59 mi (5:27 / mi)

Lunch session on the canal with Marco & Fionna. Stats :

Rep (recovery) - pace
1min (1min) - 5.30min/mile
2min (1min) - 5.27
3min (1min) - 5.33
4min (75s) - 5.28
5min (75s) - 5.32
4min (75s) - 5.30
3min (1min) - 5.28
2min (1min) - 5.24
1min - 4.51

Felt pretty good and pleased with consistent pace. More or less kept pace with Marco. Lovely day for it, sunny, quite cool and minimal wind.

Road Running warm up/down 17:54 [2] 2.36 mi (7:35 / mi) +20m 7:23 / mi

Warm down back through PS gardens and down Dundas Street.

Monday Mar 10, 2014 #

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

12 PM

Road Running 59:01 [2] 7.81 mi (7:33 / mi) +80m 7:19 / mi

Usual steady with Marco & Fionna - WoL, Roseburn, cyclepath round & hill at the end. Nice and sunny.

Sunday Mar 9, 2014 #

12 PM

Road Running warm up/down 15:43 [2] 2.15 mi (7:19 / mi) +30m 7:00 / mi

Warm up run on the paths round Deans

Orienteering race 51:23 [4] 5.88 mi (8:44 / mi) +150m 8:06 / mi

SoSOL - Dechmont Law - Brown 8.3km, 165m
Run went well with no major mistakes. Hesitant going along to 10, worried about overshooting, but it ended up easy to spot. Slightly awry coming into 19 but not bad. The navigation generally wasn't too difficult and the controls generally easy enough to find (none hidden!), so plenty scope for faster running, but had to think faster too. Will keep working on eliminating slight hesitations, but improving!

Result - 2nd out of 33 behind dstansfield (49.06). Pleased with that.

C • Excellent! 3

Road Running warm up/down 8:21 [2] 1.11 mi (7:31 / mi) +20m 7:08 / mi

Warm down, felt ok.

Saturday Mar 8, 2014 #

10 AM

Trail Running 1:26:08 [3] 10.03 mi (8:35 / mi) +250m 7:58 / mi

Ran from top of Linlithgow into Beecraigs, up Cockleroi, Guthries then went a bit of an explore using the O map before running back to the house via the canal. Glad to be in the trees most of the time given the wind.

Friday Mar 7, 2014 #

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

Note
(rest day)

Thursday Mar 6, 2014 #

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

12 PM

Hill Running 1:05:41 [3] 7.71 mi (8:31 / mi) +470m 7:10 / mi

Ran across from work to Holyrood. Steady hill run with Marco & Fionna past St Margaret's Loch, climb up to Hyman's knoll, Whinny Hill, Dunsapie Crag, Nether Hill, round to Piper's Walk then up the crags to finish. Hill run took about 38mins, 390m climb. Took the climbs quite steady and controlled. Paths a lot drier than last week and could see the cloud & rain out to the west. It's been remarkably dry since began running in Edinburgh (shouldn't speak too soon!).

Wednesday Mar 5, 2014 #

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

12 PM

Road Running warm up/down 14:17 [2] 1.97 mi (7:15 / mi) +50m 6:43 / mi

Warm up to the canal plus 4 strides

Road Running intervals 24:00 [5] 4.26 mi (5:38 / mi)

Session on the canal with Marco & Fionna. Usual headwind on the way out so a bit easier on the way back.

Stats :
8mins - 1.36miles, 5.52min/mile
2mins - 0.36, 5.35
2mins - 0.36, 5.32
2mins - 0.37, 5.27
2mins - 0.38, 5.20
8mins - 1.43, 5.36

Recoveries -90secs after first 8mins, 1min after 2mins.

Fairly hard work by the last rep. Passed three legends of Scottish distance running during the session - Charlie Ramsay, Phil Mowbray and Ray Ward!

Road Running warm up/down 14:37 [2] 1.92 mi (7:37 / mi) +20m 7:22 / mi

Warm down back through the gardens then down Dundas Street

Tuesday Mar 4, 2014 #

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

12 PM

Road Running 57:57 [2] 7.5 mi (7:44 / mi) +70m 7:31 / mi

Loop of RBS, WoL to Roseburn then cycle track loop. Finished with half the hill.

Monday Mar 3, 2014 #

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

12 PM

Road Running warm up/down 14:15 [2] 1.83 mi (7:47 / mi) +40m 7:18 / mi

Run over to Arthurs Seat with Stewart

Hill Running tempo 30:21 [4] 2.66 mi (11:25 / mi) +420m 7:39 / mi

Arthurs Seat Lunchtime Handicap
(Crags, AS, Nether Hill, Crow Hill, Dunsapie Crag, Whinny Hill, Haggis Knowe)

Good to join in with the other guys doing the monthly handicap. Wasn't familiar with the subtleties of the route so didn't bust a gut. Plenty steep climbing (walking!). Nice day for it, though the paths are still pretty muddy in places. Wore mudclaws.

Road Running warm up/down 14:31 [2] 1.77 mi (8:12 / mi) +20m 7:55 / mi

Run back to the office.

Sunday Mar 2, 2014 #

11 AM

Orienteering 1:19:06 [3] 6.59 mi (12:00 / mi) +150m 11:13 / mi

Went for an explore round Beecraigs using the O map, starting and finishing in Balvormie. Headed up to the north, across the road and back, then down towards the loch car park. Meandered around, working down to the south east corner of the map, then across the woods at the south end before popping out and zig-zagging back to Balvormie.

Meant to be an easy run but it was pretty physical in places! The average pace speaks for itself.

Saturday Mar 1, 2014 #

9 AM

Conditioning (Sandpit action) 1:00:00 [3]

One hour hard graft building a big sand mountain and moat in Alva Playpark (sorry, couldn't resist logging it! :-))

C • I'm sure I've logged simila... 2

10 AM

Hill Running 1:02:08 [3] 6.07 mi (10:14 / mi) +750m 7:24 / mi

Ran up and down Ben Cleuch via Ben Ever from Alva Glen Car Park. Ran the whole way but kept the effort moderate. 42.30 to the top. Snow lying above 650m (only significant on Ben Cleuch). Not much wind making for good conditions.

2 PM

Orienteering race 49:51 [4] 4.51 mi (11:03 / mi) +300m 9:10 / mi

ESOC CTI event at Corstorphine Hill - Green Course 5.6km, 290m (tough for a CTI!)

Steady if not slightly fatigued run round. Nav ok apart from two rubbish controls, No.11 where I lost 2 - 3 mins hunting about a massive crag covered in thorny bushes, then eventually found the control on a tiny one out in the open further west. And no.14 where I lost perhaps just over a minute in the random gorse bushes which didn't seem to be mapped that well. Was a bit wayward to no.4 too.

Slightly miffed to have to return the map at the finish as they'd massively underestimated how many folk were going to turn up. Good that the event was popular though!

Result 3rd, fastest Mark Purkis 46.20

C • Good effort 2

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