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Training Log Archive: runnermdj

In the 31 days ending Mar 31, 2015:

activity	#	time	miles		km		+m
Road Running	19	10:31:38	84.58	(7:28)	136.12	(4:38)	830
Hill Running	9	9:52:56	62.49	(9:29)	100.57	(5:54)	5320
Bike	22	7:20:00	87.99	(5:00)	141.61	(3:06)
Trail Running	10	5:30:50	42.0	(7:53)	67.59	(4:54)	860
Orienteering	2	2:22:01	12.71	(11:10)	20.45	(6:57)	540
Conditioning	4	45:00
Total	51	36:22:25	289.77		466.35		7550

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Tuesday Mar 31, 2015 #

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

12 PM

Road Running 14:52 [2] 2.0 mi (7:26 / mi) +40m 7:00 / mi

Run across to AS

Hill Running 49:25 [3] 5.56 mi (8:53 / mi) +340m 7:28 / mi

Usual AS run up the bog, pipers, nether, down ridge above the dasses, up the dasses, pipers and crags to finish. Fairly steady. Wild on top of Nether Hill, horizontal hail. Ran back via St Andrews Square & Dundas St. Out with Marco, Fionna & Cameron.

Monday Mar 30, 2015 #

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

12 PM

Road Running 36:47 [2] 4.83 mi (7:37 / mi) +30m 7:28 / mi

Did Warriston loop twice, going round St Mark Park loop and back the WoL on the second loop with Stewart and Dessie. Easy short run to help the hamstring recover.

Sunday Mar 29, 2015 #

11 AM

Road Running 43:36 [2] 5.59 mi (7:48 / mi) +50m 7:35 / mi

Easy run up to the canal, Springfield short loop and back by the loch. Legs tired and hamstring tight so no point in doing anything more strenuous.

Saturday Mar 28, 2015 #

11 AM

Trail Running 30:43 [2] 3.44 mi (8:56 / mi) +100m 8:11 / mi

Warm up run before the Birnam Hill Race back along the final mile or so and back.

12 PM

Hill Running race 33:46 [5] 4.0 mi (8:27 / mi) +400m 6:26 / mi

Birnam Hill Race (1st race in SHR Champs)

Quality field in strength and depth for the first SHR champs race of the year. Pleased with performance, kept the head on the climb and ran as much as possible. Was very tough by the top but everyone was suffering. Then the fun began, loved the descent and started gaining places. Then once the descent ran out, there was a cruel run back parallel to the railway, with a few brutal short climbs. Held it together and had a tussle with George Foster from Dundee Hawks who just stayed ahead. Couldn't have run it much better so chuffed.

Result - 28th (5th Vet). Winner Wegene Tafese 29.28

Trail Running 18:48 [2] 1.94 mi (9:41 / mi) +110m 8:14 / mi

Warm down pack jog up the valley and back.

Friday Mar 27, 2015 #

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

Note
(rest day)

Thursday Mar 26, 2015 #

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

12 PM

Trail Running 29:46 [3] 3.94 mi (7:33 / mi) +20m 7:26 / mi

Ran from work round Warriston loop to St Marks Park and did 12 x straights brisk, jog bye line with Maroc & Fionna.

Conditioning 10:00 [3]

2 sets of Oregon circuits (20sec on/off)

Road Running 15:48 [2] 2.04 mi (7:45 / mi) +20m 7:31 / mi

Run back via WoL to Stockbridge and back.

Wednesday Mar 25, 2015 #

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

12 PM

Road Running 14:24 [2] 1.92 mi (7:30 / mi) +40m 7:03 / mi

Run across to AS

Hill Running 45:24 [4] 5.62 mi (8:05 / mi) +340m 6:48 / mi

Usual route - up the bog, pipers, nether, tourist path descent, dasses, pipers and up the crags. Climbed a bit harder on first climb. Blitzed tourist path descent then steadier up the crags climb. Nice conditions (sunny & cool) and paths drying out. Out with Marco & Matt. Legs felt quite good.

Tuesday Mar 24, 2015 #

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

Trail Running 57:18 [3] 7.33 mi (7:49 / mi) +170m 7:18 / mi

Along the WoL, Dean Path, Ravelston, Corrie Hill loop (longer version along the ridge) and back same route. Out with Marco, Fionna & Matt. Trail nice and dry(ish).

Monday Mar 23, 2015 #

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

12 PM

Road Running 57:12 [2] 7.29 mi (7:51 / mi) +80m 7:35 / mi

WoL, cycle path & hill loop with Marco & Fionna. Nice day for it.

Sunday Mar 22, 2015 #

12 PM

Trail Running 5:20 [2] 0.68 mi (7:51 / mi) +10m 7:30 / mi

Warm up jog along the river and back after I'd carried Hanna to the start on my shoulders.

Orienteering race 59:04 [4] 4.74 mi (12:28 / mi) +320m 10:18 / mi

Scottish Orienteering League - Brown 6.9k, 320m, Bonskeid

Felt reasonably satisfied at the finish as hadn't really made any mistakes. Took a cautious approach again though perhaps could have run more aggressively at times as the control sites ended up more straightforward to find than I thought they might be. Only significant loss of time was coming out of #22, ended up being forced south and downhill to get round a massive fallen tree blocking the line. Should've come out the way I'd gone in. Maybe a minute lost at most though. Enjoyed the route and the location. Amazing time by Dan S for the course.

Trail Running 11:17 [2] 1.36 mi (8:18 / mi) +40m 7:36 / mi

Run back to the car/download/play park etc.

Saturday Mar 21, 2015 #

10 AM

Hill Running 1:32:19 [3] 9.76 mi (9:28 / mi) +870m 7:24 / mi

Started by the main road at the Farriers turn off (Hanna was practicing her bike on the cycle path). Headed up to Farriers then through Woodlands out on to the Alva Landrover track. Climbed up to the plateau then Ben Buck (short diversion to Ben Buck Burn), Ben Cleuch, Andrew Gannel, KS Gate, then the long descent to Tilli and finished at Tilli shops. Stunning conditions for a run with great visibility. Nice and cool with a warming sun and virtually no wind. Took the run steady, a thoroughly enjoyable outing.

Friday Mar 20, 2015 #

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

12 PM

Trail Running 24:36 [3] 3.41 mi (7:13 / mi) +20m 7:05 / mi

Run round Warriston loop to St Marks Park. Ran 12 x pitch side brisk, bye line jog.

Conditioning 15:00 [3]

3 x oregon circuits (20sec on/off)

Road Running 15:23 [2] 2.05 mi (7:30 / mi) +20m 7:17 / mi

Run back via WoL & Stockbridge

Thursday Mar 19, 2015 #

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

12 PM

Road Running 14:28 [2] 1.92 mi (7:32 / mi) +40m 7:05 / mi

Run over to AS via Royal Terrace

Hill Running 46:32 [3] 5.64 mi (8:15 / mi) +340m 6:57 / mi

The now 'usual' route - up the bog, pipers, nether, tourist path descent, dasses, pipers and up the crags. Steady on early climbs, a bit harder up the last. Glorious weather, still cool enough but sunny and not much wind. Ran back via St Andrews Square & Dundas Street. Out with Marco, Fionna, Matt, Cameron & Tom.

Wednesday Mar 18, 2015 #

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

Note
(rest day)

Tuesday Mar 17, 2015 #

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

12 PM

Road Running 13:44 [2] 1.86 mi (7:23 / mi) +50m 6:49 / mi

Run up to the canal from work

Road Running 18:00 [4] 3.35 mi (5:22 / mi)

Session on the canal with Marco, Matt and Kevin - 3 x 3mins, 3 x 2mins, 3 x 1min (1min recoveries). Good session to get some speed in the legs and felt quite good. Rep paces -

5.41min/mile
5.28
5.24
5.18
5.18
5.13
5.13
5.07
5.10

Decent conditions, cold and not much wind, though very murky and damp.

Road Running 18:09 [2] 2.46 mi (7:23 / mi) +20m 7:12 / mi

Run back to the office via Charlotte Sq, QS and Dundas Street

Monday Mar 16, 2015 #

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

12 PM

Road Running 59:07 [2] 7.59 mi (7:47 / mi) +80m 7:33 / mi

Steady round WoL, cycle path and hill with Marco, Fionna and Drew for a while.

Sunday Mar 15, 2015 #

9 AM

Road Running 13:47 [1] 1.24 mi (11:07 / mi)

Helix Junior Parkrun no.11 with Hanna. Half Marathon Band now earned!

12 PM

Hill Running 1:43:43 [3] 8.61 mi (12:03 / mi) +1050m 8:44 / mi
ahr:137

Went for a run in the Broughton Heights which is always a pleasure. Started at Broughton Place walker's car park and ran up the valley to the Clover Hill/Broomy Side col, then followed the ridge to the north over the tops to Pyked Stane Hill. Continued on round the ridge to Penvalla passing over Brown Dod, Flint Hill and Ladyurd Hill. Some quite tough climbs and descents! Descended WSW from Penvalla, crossing the valley by the sheepfold, then up the ridge to Hammer Head. Continued along the ridge and cut off back to the car just before Cat Cleuch Head. Great run mainly on good paths with a bit of terrain thrown in now & again. Nice cool weather with an easterly breeze.

Saturday Mar 14, 2015 #

10 AM

Hill Running 1:24:52 [4] 9.45 mi (8:59 / mi) +830m 7:03 / mi

Run from Alva Glen car park. Ran to the gate above Rhodders Farm via the gorse bush path. Did the GG time trial up the landrover track to the plateau - 27.05. Conditions decent - chilly with a light east wind so quite sheltered the whole way. All the gates shut. Solid effort and quite tough by the last couple of splits. Continued on up the Ben Buck Burn checking out some of the snow drifts on the way (as you do!), over Ben Cleuch, Andrew Gannel then went pretty fast down the descent to Tilli via the Kingseat Gate. Finished at Tilli shops. Ground frozen above 600m and some fresh snow on the back of Ben Cleuch above 650m. Good conditions for running. Good to be out on the hills again.

Men - Splits

Friday Mar 13, 2015 #

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

12 PM

Trail Running 23:01 [3] 3.26 mi (7:04 / mi) +20m 6:56 / mi

Round Warriston loop to St Mark Park then 10 diagonals on the pitch. Just as I finished, the park caretaker guy pitched up and said it was a football pitch and I could run round it but not across it. Bad timing as he was just there to let a guy in to cut the grass. So might have to rethink diagonals venue!

Conditioning 10:00 [3]

2 sets of oregon circuits (on the grass at the side of the pitch!) - 20secs on/off

Road Running 14:13 [2] 1.97 mi (7:13 / mi) +20m 7:00 / mi

Ran back a slightly longer way sticking to the WoL to Stockbridge then back.

Thursday Mar 12, 2015 #

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

12 PM

Road Running 13:37 [2] 1.8 mi (7:34 / mi) +40m 7:05 / mi

Run over to Arthurs Seat via Royal Terrace

Hill Running 49:32 [3] 5.67 mi (8:44 / mi) +360m 7:18 / mi

Usual easier AS route - up the bog, Piper's Walk, Nether, tourist path downhill, Dasses and finish up the crags. Steady the whole way though did last climb hard. Very windy in bits, southerly. Ran back via St Andrews Square. Out with Marco, Fionna & Cameron.

Wednesday Mar 11, 2015 #

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

Note
(rest day)

Tuesday Mar 10, 2015 #

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

12 PM

Road Running 13:26 [2] 1.72 mi (7:49 / mi) +50m 7:10 / mi

Warm up run to the canal

Road Running intervals 30:15 [4] 4.69 mi (6:27 / mi)

Session on the canal with Fionna - 6 x 4mins (75sec recoveries).

Stats :
Rep 1 : 6.00min/mile
Rep 2 : 5.45
Rep 3 : 5.52
Rep 4 : 5.47
Rep 5 : 5.55
Rep 6 : 6.01

Fairly windy though didn't seem to help much in second half when in theory it should have been behind! Legs still tired from Sunday so took it fairly steady.

Road Running 14:26 [2] 1.97 mi (7:20 / mi) +20m 7:06 / mi

Run back to work via QS & Dundas Street

Monday Mar 9, 2015 #

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

12 PM

Road Running 52:55 [2] 6.7 mi (7:54 / mi) +40m 7:45 / mi

WoL/cycle path loop with Stewart, Fionna and Drew. Tired so glad of easy pace. Got a bit of whiplash from a dive in the tussocks yesterday.

Sunday Mar 8, 2015 #

Event: INT CompassPoint Scottish O League 1

11 AM

Trail Running 11:49 [2] 1.49 mi (7:56 / mi) +20m 7:37 / mi

Warm up jog round string course field a few times.

12 PM

Orienteering race 1:22:57 [4] 7.97 mi (10:24 / mi) +220m 9:35 / mi

SOL - Gullane, Brown Course 10.7k, 225m, 32 controls

Was a bit wary about my first go at o-ing in sand dunes but it went ok. Didn't really make any major mistakes mainly due to being careful and taking my time when required (good advice from forestgrump!). Quite enjoyed it overall, especially the coastal features in the first half.

Result - 12th/32 which got to be happy enough with, though was up to 5th at one stage (#14). Definitely leaked time in the second half, a lack of confidence going over the open dune terrain.

C • Advice 2

Saturday Mar 7, 2015 #

10 AM

Trail Running 1:34:47 [3] 11.87 mi (7:59 / mi) +340m 7:20 / mi
ahr:127

Run from home along the loch, up to Beecraigs, Cockleroi, loch car park, Hillhouse and back. Felt a bit tired but strong enough. Wet and windy for the whole run.

Friday Mar 6, 2015 #

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

12 PM

Trail Running 23:25 [3] 3.28 mi (7:08 / mi) +10m 7:04 / mi

Run round Warriston loop clockwise through Victoria Park to St Marks Park. Did 10 diagonals on the pitch.

Conditioning 10:00 [3]

2 sets of Oregon circuits (20sec on/off)

Road Running 10:28 [2] 1.39 mi (7:32 / mi) +10m 7:22 / mi

Run back to work

Thursday Mar 5, 2015 #

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

12 PM

Road Running tempo 45:45 [4] 7.1 mi (6:27 / mi) +80m 6:14 / mi

Did the WoL/cyclepath loop again with hill up to QS at the end, but as a tempo/fartlek hybrid. Started of steady and built up the brisk pace along the river. Continued brisk on the cycle path until the Ferry Road bridge then ran quite hard along the back straight. Did a bit of a recovery to Tescos then relatively hard up the last hill. Recovered along QS then brisk down Dundas Street to finish. Certainly made the route go faster. Fastest mile 5.21 somewhere on the back straight. Fresh west wind though mild and sunny. First shorts & t-shirt run of the year. Foot fine too.

Wednesday Mar 4, 2015 #

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

Note
(rest day)

Tuesday Mar 3, 2015 #

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

12 PM

Road Running 49:39 [2] 6.5 mi (7:38 / mi) +50m 7:28 / mi

Same run as yesterday, WoL & cycle path,with Marco & Fionna. Foot slightly more sore but ok. Rest tomorrow.

Monday Mar 2, 2015 #

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

12 PM

Road Running 51:37 [2] 6.6 mi (7:49 / mi) +50m 7:38 / mi

Wol/cycle path run with Dessie. Luckily foot seems to be functioning ok.

Sunday Mar 1, 2015 #

11 AM

Hill Running 1:27:23 [3] 8.18 mi (10:41 / mi) +790m 8:13 / mi
ahr:137

Ochils run with Will from Farriers, well planned to have wind behind us over the tops. Headed up Ben Ever, Ben Cleuch, Andrew Gannel, Kingseat gate then down to Tilli. Overdressed and overheating lower down but glad of the layers higher up. Wet snow lying above 550m and some existing deep patches en-route. Lucky generally with the weather but hit by a couple of hail/snow squalls. Managed to puncture my shoe and foot on what must be the only sawn-off fence post left on the Kingseat descent, lurking in the tussocks.

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