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Training Log Archive: runnermdj

In the 31 days ending Oct 31, 2015:

activity	#	time	miles		km		+m
Hill Running	12	11:24:33	72.7	(9:25)	117.0	(5:51)	6440
Trail Running	13	6:35:33	50.74	(7:48)	81.66	(4:51)	950
Road Running	15	6:34:22	49.84	(7:55)	80.21	(4:55)	730
Bike	17	5:20:00	64.0	(5:00)	102.99	(3:06)
Orienteering	4	3:31:35	21.88	(9:40)	35.21	(6:01)	650
Walking	1	1:15:00
Conditioning	2	20:00
Total	53	35:01:03	259.16		417.07		8770

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Saturday Oct 31, 2015 #

9 AM

Trail Running 1:24:24 [3] 10.92 mi (7:44 / mi) +350m 7:02 / mi
ahr:133

Run from the house up to the canal, Beecraigs, Cockleroi, Balvormie, Guthries, south edge, Loch car park, and home. Put in a few efforts here and there. Decent form. Paths getting muddier. Overcast and a little bit of rain though roasting for October!

Friday Oct 30, 2015 #

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

12 PM

Trail Running 40:50 [3] 5.26 mi (7:46 / mi) +20m 7:40 / mi

Ran from work round Warriston paths to St Marks Park for 12 x stride straights, jog bye line. Gave circuits a miss (start again next week!) and ran back via WoL/Stockbridge. Out with Kevin. A bit tired.

Thursday Oct 29, 2015 #

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

12 PM

Road Running 14:24 [2] 1.82 mi (7:55 / mi) +40m 7:24 / mi

Run across to Arthurs Seat

Hill Running 33:06 [4] 3.74 mi (8:51 / mi) +350m 6:51 / mi

AS easy route - Bog, Pipers, Nether, Dry Valley descent, Dasses, Pipers, Crags. Felt fine on the climbs and pushed them a bit but not too hard. Bright day though slippy underfoot in bits due to recent rain. Out with Marco, Stewart & Paddy.

Road Running 15:04 [2] 1.89 mi (7:58 / mi) +20m 7:43 / mi

Run back from AS via Royal Terrace

Wednesday Oct 28, 2015 #

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

Note
(rest day)

Tuesday Oct 27, 2015 #

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

12 PM

Road Running 13:47 [2] 1.8 mi (7:39 / mi) +50m 7:03 / mi

Run up to the canal from work

Trail Running intervals 19:02 [4] 2.97 mi (6:24 / mi)

Decided to do a lower volume session so as not to over tire the legs, so did 10 x 1min brisk, 1min jog on the canal. Brisk was quite fast, jog was a proper slow jog. Felt ok. Ran with Marco & Paddy. Light easterly breeze, overcast, fairly mild for October.

Road Running 18:27 [2] 2.51 mi (7:21 / mi) +20m 7:10 / mi

Run back to work.

Monday Oct 26, 2015 #

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

12 PM

Road Running 50:04 [2] 6.36 mi (7:52 / mi) +40m 7:43 / mi

WoL/cyclepath loop from work with Marco & Paddy. A bit tired so took it fairly easy though no DOMs at all which is good.

Sunday Oct 25, 2015 #

9 AM

Road Running 14:39 [1] 1.25 mi (11:43 / mi)

First race of the day, Helix Junior Parkrun #27 with Hanna.

11 AM

Hill Running 13:00 [2] 1.2 mi (10:50 / mi) +120m 8:16 / mi

Warm up run with Will up to land rover track and back. He didn't seem convinced about my suggested zig zag shortcut!

12 PM

Hill Running race 1:17:22 [5] 8.9 mi (8:42 / mi) +920m 6:35 / mi

Run of the Mill Race
A must do race on my own training hills! Felt in good shape after recent training and a week in the Lakes so set off quite quickly along through Woodlands to Tilli. GG was long gone out of sight by then on a quest for the record. I was sitting in amongst the next lead packs. The long climb is never a strength so as the guys started pulling away up the hill, the task was to keep the gap ahead to a minimum. Managed to just about stay in touch within a minute or so of Iain Gilmore, Jon Ascroft and Steve Feltbower at the top of Ben Cleuch so started chasing them down from there. Passed Steve off Ben Cleuch then got ahead of Jon & Iain on the final descent to finish 5th overall, 2nd vet behind Kenny Richmond. Chuffed with run as really worked hard the whole race. 2nd fastest time over the course (and 5 years older than pb run!). Conditions decent though fairly boggy in bits. Cool with mist on Ben Cleuch and moderate south west wind. Good FVO turn out!

1 PM

Trail Running 6:19 [2] 0.5 mi (12:38 / mi) +30m 10:39 / mi

Warm down hurple round Alva Glen with Will. Legs b*ggered!

Saturday Oct 24, 2015 #

10 AM

Trail Running 41:35 [2] 5.36 mi (7:45 / mi) +50m 7:32 / mi
ahr:121 max:138

Ran from the house up the Avon, along the canal to the school and back via Avalon Gardens. Nice easy run on a blustery morning.

Friday Oct 23, 2015 #

8 AM

Hill Running 56:40 [3] 7.26 mi (7:48 / mi) +310m 6:53 / mi

Run from the house up SGL/zig-zags to Latrigg, down to the Latrigg car park, then east down to Brundholme and back along the railway into Keswick. Felt pretty good and was ticking along nicely along the railway line. Sad to leave Keswick!

Thursday Oct 22, 2015 #

8 AM

Hill Running 1:25:11 [3] 9.08 mi (9:23 / mi) +740m 7:29 / mi
ahr:140

Ran from the house through Fitz Park, up Spooney Green Lane then the zig zag to Latrigg. Headed up Jenkins Hill then cut off to Lonscale Fell. Had originally thought of going up Skiddaw but the very strong westerly wind probably would have blown me off the top! Descended Lonscale Fell south east by the fence (quick) then traversed round to Latrigg carpark, down SGL and back through the park to the house. Nice run for the conditions. Felt OK, steady on climbs.

Wednesday Oct 21, 2015 #

9 AM

Hill Running 1:02:24 [3] 6.88 mi (9:04 / mi) +350m 7:50 / mi

Ran from the house down to Derwent Water then along past Friars Crag and the Ings to Great Wood. Took quite a rough track traversing above Derwent Water to almost Ashness Bridge before heading uphill by a wall to pick up the upper track back to Walla Crag. Much nicer running on the higher track. Descended via Rakefoot back into Keswick. Nice run. Wet conditions though rain not bad.

Tuesday Oct 20, 2015 #

9 AM

Hill Running 1:10:00 [3] 5.65 mi (12:23 / mi) +770m 8:42 / mi

Ran from Threlkeld up to the fell wall, then along to and up Halls Fell ridge to the summit of Blencathra. Descended via Blease Fell. Nice and cool with mist coming in and out along the summit ridge. Great autumnal conditions. Ran with Rupert from Keswick AC.

1 PM

Walking 1:15:00 [1]

Family walk up and down Latrigg. Enjoyed a swift descent with Hanna, as she described it 'spaghetti legs' on the steeper downhill bits!

Monday Oct 19, 2015 #

12 PM

Trail Running 1:29:00 [2] 10.4 mi (8:33 / mi) +300m 7:51 / mi
ahr:128

Ran from near the road end in the Caldew valley, along the Cumbrian Way to Skiddaw House, then south round Lonscale Fell and up Latrigg with descent to Keswick to finish. Kept the pace easyish. Path a mix of good and rocky, though mainly rocky!. So quiet in the expansive landscape, reminiscent of the Cairngorm glens.

Sunday Oct 18, 2015 #

Event: Compass Sport Cup Final

11 AM

Trail Running 8:13 [2] 0.96 mi (8:34 / mi) +10m 8:17 / mi

Jog to the start and a few loops (and pep talk) with Will.

Orienteering race 1:00:37 [4] 6.19 mi (9:48 / mi) +250m 8:42 / mi

Compass Sport Cup Final - Kendal - Short Brown
Was really looking forward to this and hoping for a decent run. Made a disastrous start on #1, straight up the Hill on a bearing would likely have worked but started reading too much into the map and drifted left, too distracted by others. 104th out of 110 and best part of 5mins lost really not a good start! Ran hard across to #2 though a bit shaky confidence-wise to #3 and #4. From then on though started getting a bit more used to the map and took more care with the compass, so made steady if not spectacular progress. No further major blunders, so if #1 had been clean then wouldn't have had many complaints. Definitely need more practice in this type of area to gain a bit more confidence/technique. Delighted FVO won the Cup, great effort and impressive strength in depth. Well done Jon for bringing it all together!
Result - 32nd/110 on short brown, 27th/71 on short brown Cup, 9th/14 FVO!

C • Sorry I missed you 5

Saturday Oct 17, 2015 #

Event: FRA British Fell Relay Championships

10 AM

Road Running 20:15 [2] 2.41 mi (8:24 / mi) +50m 7:54 / mi

Warm up run before the relay up past the reservoir and back.

Hill Running race 39:52 [5] 4.47 mi (8:55 / mi) +450m 6:48 / mi

British Hill Running Relay Championship - Barley, Lancashire
Ran leg 1 for the Carnethy vets team. Paced it pretty well up the gradual climb to the foot of Big End on Pendle Hill. Frustrating to get stopped at a few stiles and have to queue while one or two people climbed the walls. Stuck in well on the steep climb to reach the top in 33rd, on the heels of Katie Walshaw. Pushed on down the descent then forced a run up the final climb before the fast descent to the finish. 21st fastest over the 2nd half to finish 27th on the leg, 4th vet 40 team runner and not far behind the A team (Iain Gilmore) and Ochils (Dave Eiser). Pleased with run. Team finished 45th overall, 11th Vet 40 team.

11 AM

Road Running 10:37 [2] 1.14 mi (9:19 / mi) +20m 8:50 / mi

Warm down jog along the road and back a couple of times.

Friday Oct 16, 2015 #

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

Note
(rest day)

3rd of the week! Looking forward to running at the weekend... :-)

Thursday Oct 15, 2015 #

Bike 10:00 [1] 2.0 mi (5:00 / mi)

12 PM

Road Running 14:34 [2] 1.94 mi (7:31 / mi) +40m 7:03 / mi

Run across to AS

Hill Running 30:32 [4] 3.37 mi (9:04 / mi) +310m 7:03 / mi

Run from the boulder round St Margarets Loch, Hymans Knoll climb, over Whinny to Dry Valley col then up Nether, down Pipers then finish up the Crags. Solo run for a change so no rests on any of the tops! Felt pretty good. Nice cool, dry day.

Road Running 13:08 [2] 1.91 mi (6:53 / mi) +40m 6:27 / mi

Run back via QS, Dundas Street

Wednesday Oct 14, 2015 #

Bike 10:00 [1] 2.0 mi (5:00 / mi)

Note
(rest day)

Tuesday Oct 13, 2015 #

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

Note

Got flu jab

12 PM

Road Running 56:22 [2] 7.51 mi (7:30 / mi) +190m 6:58 / mi

Ran across to Arthurs Seat via St Andrews Sq, round the Queens Drive clockwise and back to work via St Andrews Sq. Out with Marco. Nice cool day.

Monday Oct 12, 2015 #

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

Note
(rest day)

Sunday Oct 11, 2015 #

9 AM

Road Running 13:28 [1] 1.24 mi (10:51 / mi)

Helix Junior Parkrun #26 with Hanna.

11 AM

Trail Running 8:12 [2] 1.03 mi (7:58 / mi) +20m 7:30 / mi

Warm up on the grass in front of Hopetoun House

12 PM

Orienteering race 1:02:51 [4] 7.46 mi (8:25 / mi) +200m 7:47 / mi

SoSOL, Hopetoun House, Brown course 9.7km
Ran OK in an area which suited me well, though running perhaps lacking a bit of top end pace at the moment. Fairly clean apart from three 1min errors - #10 which I misread as a boulder (not the first time!) so must've ran past it without noticing the control next to a small shed thing, #17 descended off the road too early into crap, climbed back up then found the easy way down further on, #21 tried going straight but literally got stuck in a Roddie bush which took a while to get out of! Enjoyed the area and thankfully didn't find any brambles!

Saturday Oct 10, 2015 #

10 AM

Hill Running 1:35:20 [3] 8.79 mi (10:51 / mi) +900m 8:14 / mi

Started by main road and ran up to Farriers then Wood Hill, Ben Ever, Ben Cleuch, Andrew Gannel, KS gate and down to finish at Tilli shops. Bumped into Andrea at the top of Woodlands Park so ran with her over the tops to KS gate where she headed off up Kingseat. Nice conditions, cool with little wind. Could see some of the Munros popping out above the clouds. Felt a bit tired towards the end though pace wasn't that quick.

Friday Oct 9, 2015 #

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

12 PM

Trail Running 27:17 [3] 3.65 mi (7:29 / mi) +20m 7:21 / mi

Run round the Warriston big loop to St Marks Park plus 6 laps of stride the straights, jog the bye lines.

Conditioning 10:00 [3]

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

Road Running 13:30 [2] 1.75 mi (7:43 / mi) +20m 7:27 / mi

Run back to work

Thursday Oct 8, 2015 #

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

12 PM

Road Running 14:10 [2] 1.85 mi (7:40 / mi) +40m 7:11 / mi

Run across to Arthurs Seat

Hill Running 31:48 [4] 3.73 mi (8:32 / mi) +350m 6:36 / mi

'Easy' route on Arthurs Seat from the boulder, up the bog, pipers, nether, dry valley descent (tourist path), dasses, pipers and finish up the crags. Thought I might have to take it easy after Tuesday's poor session but actually felt quite strong. Out with Kev, Paddy, Cameron & Tom E. Weather fantastic, nicest time of year for a sunny day and cool breeze.

Road Running 13:17 [2] 1.82 mi (7:18 / mi) +40m 6:50 / mi

Run back to work via St Andrews Square/Dundas St.

Wednesday Oct 7, 2015 #

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

6 PM

Orienteering 31:00 [2] 3.0 mi (10:20 / mi) +50m 9:49 / mi

Orienteering training session at Plean set by gg. Compass work. Last of the light evenings!

Tuesday Oct 6, 2015 #

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

12 PM

Road Running 9:57 [2] 1.34 mi (7:25 / mi) +10m 7:15 / mi

Run across to Inverleith Park

Trail Running intervals 16:44 [3] 2.82 mi (5:56 / mi) +50m 5:37 / mi

Session in Inverleith Park. Haven't been feeling great for a few days with a catchy cough and definitely felt way out of sorts trying to do a session. Session was 6 x 1 lap starting every 4.30. Set out steady, towards the back of the pack but it never really got any better. Lap times - 3.17, 3.16, 3.18, 3.21, 3.29. Really humid and dripping with sweat. Nothing in the legs so stopped after five.

Road Running 6:50 [2] 0.84 mi (8:08 / mi) +10m 7:51 / mi

Shortest possible warm down back to work

Monday Oct 5, 2015 #

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

12 PM

Road Running 51:03 [2] 6.9 mi (7:24 / mi) +40m 7:16 / mi

WoL/cycle path route in the rain. Even needed a gilet. Out with Dessie, Marco & Paddy.

Sunday Oct 4, 2015 #

9 AM

Road Running 13:44 [1] 1.26 mi (10:54 / mi)

Helix Parkrun #25 with Hanna

10 AM

Trail Running 11:52 [2] 1.47 mi (8:04 / mi) +40m 7:27 / mi

Warm up run before o-ing.

11 AM

Orienteering race 57:07 [3] 5.23 mi (10:55 / mi) +150m 10:02 / mi

FVO CAT at Plean Country Park - Blue course 6.2km
Seemed to be a bit of a brambles magnet today, even with trying to stick to paths where possible. Maybe a set of gaiters would help! Also not that great when close to a couple of the controls. Enjoyed the bits where I could stretch the legs but a bit frustrated by the undergrowth at times.

12 PM

Trail Running 16:18 [2] 1.93 mi (8:27 / mi) +40m 7:56 / mi

Warm down round the yellow course hunting for Tracey & Hanna then back to the car and back to them again with jacket for Hanna. Hungry by the finish!

Saturday Oct 3, 2015 #

10 AM

Hill Running 1:29:18 [3] 9.63 mi (9:16 / mi) +870m 7:14 / mi
ahr:140

Started by the main hillfoots road at the bottom of the road to farriers. Ran up towards farriers then up through the woods to the Alva land rover track. Climbed to the plateau then up over Ben buck, Ben Cleuch and Andrew gannel. Descended to Tilli via ks gate descent then finished at Tilli shops. Great being out on the hills again and to make the most of the nice weather before it departs. Felt OK, didn't push too hard.

Friday Oct 2, 2015 #

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

12 PM

Trail Running 25:47 [3] 3.47 mi (7:26 / mi) +20m 7:18 / mi

Run to St Marks Park with Marco, Kev & Paddy to join Cameron for 12 x stride the straights, jog the bye line.

Conditioning 10:00 [3]

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

Road Running 17:02 [3] 2.3 mi (7:24 / mi) +60m 6:51 / mi

Run back to work with an extra climb of Dundas Street, along QS and back down via Stockbridge. Marco set a bit of a tough 'warm down' pace on the climb!

Thursday Oct 1, 2015 #

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

Note
(rest day)

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