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Training Log Archive: runnermdj

In the 31 days ending Mar 31, 2016:

activity # timemileskm+m
  Road Running22 12:35:53 101.66(7:26) 163.61(4:37) 1680
  Trail Running10 9:21:33 71.08(7:54) 114.39(4:55) 2120
  Bike19 6:20:00 76.0(5:00) 122.3(3:06)
  Hill Running7 5:52:08 33.49(10:31) 53.9(6:32) 4120
  Orienteering2 1:18:15 7.73(10:07) 12.44(6:17) 480
  Conditioning3 30:00
  Total51 35:57:49 289.96 466.64 8400

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Thursday Mar 31, 2016 #

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

12 PM

Road Running 13:44 [2] 1.77 mi (7:45 / mi) +50m 7:08 / mi

Run across to AS via St Andrews Square

Hill Running 34:30 [4] 3.8 mi (9:05 / mi) +380m 6:56 / mi

Run from the boulder up the bog, onto Pipers, then halfway along did a new climb/scramble up the west then north side of Arthurs Seat. Cracking wee route. Ran over Nether & Crow before heading down the dry valley, up the dasses and finished with a hard effort up the crags. Felt pretty good and paths getting pretty dry so should have gone for WASP, but went for the sociable option instead. Out with Cameron.

Road Running 13:25 [2] 1.76 mi (7:37 / mi) +40m 7:07 / mi

Run back to work via St Andrews Sq

Wednesday Mar 30, 2016 #

7 AM

Road Running 31:08 [2] 4.34 mi (7:10 / mi) +80m 6:47 / mi

Run into work from Drumbrae over Corstorphine Hill and down Ravelston/WoL. Lovely morning for it.
4 PM

Road Running 31:37 [2] 4.23 mi (7:28 / mi) +110m 6:55 / mi

Reverse of the morning run, from work over Corstorphine Hill to Drumbrae.

Tuesday Mar 29, 2016 #

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

12 PM

Road Running 10:59 [2] 1.53 mi (7:11 / mi) +20m 6:54 / mi
ahr:124

Warm up run round Stockbridge loop then to Warriston triangle

Road Running intervals 19:00 [4] 2.84 mi (6:41 / mi) +20m 6:33 / mi
ahr:135 max:154

Session round Warriston triangle with Paddy & Murray, Paddy's pre Paris marathon session - 10 x 1min fast, 1min easy (same as Marco's pre 100k session!). Not quite as fast as last week (and lower HR) but fast enough.

Road Running 18:53 [2] 2.52 mi (7:30 / mi) +30m 7:14 / mi
ahr:122 max:139

Run back round Warriston big loop AC then up short hill and back to work.

Monday Mar 28, 2016 #

Note
(rest day)

Nice hillwalk with Hanna at Alva.

Sunday Mar 27, 2016 #

9 AM

Road Running 15:29 [1] 1.25 mi (12:23 / mi)

Helix Parkrun #36 with Hanna. Blowy but luckily dry.
10 AM

Trail Running 1:21:03 [3] 10.77 mi (7:32 / mi) +410m 6:44 / mi
ahr:133 max:160

Run up to Beecraigs, Guthries loop clockwise to check out new path on south edge. Headed to Cockleroi which had a lot of Easter traffic then down to the Loch car park and back via Avalon Gardens. Did a bit of strava fartlek though nothing too hard. Felt pretty sluggish for first half hour. Cold rain came on halfway through with a blustery wind so arms were freezing.

Saturday Mar 26, 2016 #

12 PM

Trail Running 1:11:26 [2] 8.83 mi (8:05 / mi) +300m 7:19 / mi
ahr:123 max:144

Run from the house up to the sports centre, canal, beecraigs, cockleroi and back via avalon gardens. Kept the effort pretty easy and HR was low. Blustery day which got quite wet by the end.

Friday Mar 25, 2016 #

10 AM

Hill Running 1:35:33 [3] 7.39 mi (12:56 / mi) +1220m 8:33 / mi
ahr:137

Run from Alva Glen up Wood Hill, drop to the foot of The Law, up The Law, Ben Cleuch, Ben Ever, The Nebit & back. Not run this route in a while (Leg 4 from 2005 relay). Packs a lot of climb into a short distance. Ran with Andrea at a solid pace. Good conditions with the veg low, the sun out and fairly dry underfoot though there was a baltic wind on top of Ben Cleuch. Felt good.

Thursday Mar 24, 2016 #

Note
(rest day)

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

Wednesday Mar 23, 2016 #

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

12 PM

Road Running 13:59 [2] 1.8 mi (7:46 / mi) +40m 7:16 / mi

Run across to AS

Hill Running 34:03 [4] 3.45 mi (9:52 / mi) +440m 7:04 / mi
ahr:146 max:162

Run from the boulder up the crags, nether, loch corner, dunsapie crag, then cut across via the road to the upper MFD climb to crow hill, nether, then down the dasses back to the boulder. Basically WASP2016 route but without going down the duddy steps and back up to the road. Perfect conditions, much drier underfoot and nice & cool, so maybe should have had a go at bettering last week's time, but didn't fancy another flat out effort. Good climbs up the zig-zags and upper MFD (ran whole way). Good turn out, mainly running with Drew & showed Paddy the bits he missed last week. Ray posted a 33min something for WASP2016 so now one place off wooden spoon!

Road Running 15:06 [2] 1.9 mi (7:57 / mi) +30m 7:35 / mi
ahr:120

Run back to work

Tuesday Mar 22, 2016 #

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

12 PM

Road Running 13:36 [2] 1.72 mi (7:54 / mi) +50m 7:15 / mi
ahr:124

Run up to the canal from work

Road Running 19:00 [4] 3.0 mi (6:20 / mi)
ahr:142 max:160

Session on the canal - 10 x 1min fast, 1min easy jog. Ran with Marco. Efforts felt quick. Slight headwind for first six reps on way out. Nice and cool though.

Road Running 16:53 [2] 2.25 mi (7:30 / mi) +10m 7:24 / mi
ahr:118

Run back to work via QS and Dundas Street

Monday Mar 21, 2016 #

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

12 PM

Road Running 54:37 [2] 7.08 mi (7:43 / mi) +180m 7:09 / mi

Run from work up to St Andrews Square then over to AS for a clockwise lap of Queens Drive, then back by Queens Street & Dublin Street. Out with Marco, Fionna & Keith. Easy pace.

Sunday Mar 20, 2016 #

6 AM

Trail Running 1:06:47 [2] 8.14 mi (8:12 / mi) +300m 7:22 / mi
ahr:125

Pre-breakfast run up to Beecraigs and Cockleroi and back. Really enjoy pre-breakfast runs when I get the chance and what a day for it. Sun streaming across the fields heading up to the misty Beecraigs. Got quite close to a Kestrel (I think) perched on a fencepost on the way back before it flew off. Magic start to the day.
11 AM

Orienteering 27:33 [4] 2.8 mi (9:50 / mi) +100m 8:51 / mi

FVO CAT at Colzium - Green course
Area exceeded expectations, had a very pleasant run round. Only time lost was at #7 trying to locate correct crag foot in amongst some dense trees. Paced it a bit less aggressively than normal.

Saturday Mar 19, 2016 #

10 AM

Hill Running 1:26:08 [3] 7.32 mi (11:46 / mi) +880m 8:34 / mi
ahr:133

Run from Alva Glen CP round left side of Nebit to the bridge then up the south ridge of Craighorn, across to Ben Buck, then Ben Cleuch, Ben Ever and the Nebit to finish. Magic conditions with no wind and vaguely warm at times. Climb up Craighorn particularly enjoyable this time of year. Out with Will who was putting in a good shift!

Friday Mar 18, 2016 #

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

12 PM

Trail Running 26:22 [3] 3.56 mi (7:24 / mi) +20m 7:17 / mi

Round Warriston C loop to St Marks park followed by 6 laps of stride straight, jog byeline. A lot less muddy.

Conditioning 10:00 [3]

2 sets of Oregon circuits (20sec on/off) with Paddy & Murray.

Road Running 12:38 [2] 1.76 mi (7:11 / mi) +20m 6:56 / mi

Run back including Stockbridge loop

Thursday Mar 17, 2016 #

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

Note
(rest day)

Wednesday Mar 16, 2016 #

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

12 PM

Road Running 15:28 [2] 2.16 mi (7:10 / mi) +40m 6:46 / mi

Run across to AS plus a little extra while waiting.

Hill Running tempo 34:33 [5] 3.54 mi (9:46 / mi) +500m 6:47 / mi

Ran the WASP2016 route as a hard effort - from the boulder up the crags, bog col, nether, nw corner of dunsapie loch, car park, dunsapie crag, duddingston car park, mfd climb to crow hill, nether, round east side of AS and back to the boulder via the dasses descent. Brutal route, especially when trying to run it hard. Walked a lot of the steep climb on nether and mfd. Descended quite quick though was very slippy in places. Hill shoes would be better than peregrines. Nice conditions otherwise, cool, east breeze and mist on the very top. Paddy had a go too, about 2mins slower, though he went too far off course once I was out of sight to register a time and snatch the wooden spoon from Ray! I managed to avoid the wooden spoon position on the WASP2016 segment table (just) though there is only 2m16s between Dessie's CR and Ray's wooden spoon time!

Road Running 13:39 [2] 1.91 mi (7:09 / mi) +40m 6:43 / mi

Run back via QS. Legs knackered!

Tuesday Mar 15, 2016 #

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

12 PM

Road Running 54:01 [3] 7.26 mi (7:26 / mi) +210m 6:50 / mi

Run across to AS, up the bog, then round the road AC back to the park, with a diversion recce of Dunsapie Crag along the way. Headed back to work via QS and Dundas Street. Out with Paddy. Decided against a speed session since felt rubbish yesterday and doing hills tomorrow but actually felt pretty good. Chilly breeze and mist on the hill, great weather for running.

Monday Mar 14, 2016 #

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

12 PM

Road Running 55:30 [2] 7.18 mi (7:44 / mi) +180m 7:10 / mi

Run from work to St Andrews Square, over to AS for a lap of Queens Drive clockwise and back via St Andrews Sq & Dundas St. Another sunny Monday! Felt tired, struggled along. Out with Marco, Paddy & Cameron.

Sunday Mar 13, 2016 #

Event: CompassSport Cup Heat
 
11 AM

Trail Running 13:38 [2] 1.64 mi (8:19 / mi) +60m 7:28 / mi

Warm up round the pitches/golf course at Stirling Uni then to the start at the west end of Hermitage Woods.

Orienteering race 50:42 [5] 4.93 mi (10:17 / mi) +380m 8:18 / mi
ahr:156 max:165

Compass Sport Cup Qualifier - Dumyat - Short Brown 6.4km, 380m
Was looking forward to this one as on paper it should have suited me. Largely it did though made two fairly careless errors which prevented a good result. Started well and took the higher route towards #3. All was going ok until about 400m west of the control. Just had a contour and short climb but somehow got drawn off line to the south and identified the wrong hill as being the one with the control on it. Realised mistake quickly once I hit the main path on that hill, so about turned north to the control. 2min thrown away though. Really enjoyed the next section from #3 to #11, fairly clean and really nice running. Made a bad mistake to #12, misreading the map I think as couldn't clearly see that the control was actually near the woods, so ended going off line south instead of south west. Another minute thrown away. Both main mistakes could have been avoided by using the compass! OK to the finish apart from #18 where went to the crag to the east and had to climb back up and round, 40 secs lost. Good course, well done Fraser P, but lost opportunity!

Result - 8th/35 overall on Short Brown behind lots of FVO!

Saturday Mar 12, 2016 #

1 PM

Trail Running 1:11:12 [2] 8.9 mi (8:00 / mi) +310m 7:13 / mi
ahr:124 max:148

Run from the house to the sports centre, canal, Beecraigs, Cockleroi and back via Avalon Gardens. Took it fairly easy. A bit milder though breezy & showey first half.

Friday Mar 11, 2016 #

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

12 PM

Trail Running 26:27 [2] 3.47 mi (7:37 / mi) +20m 7:29 / mi

Run round Warriston loop C to St Marks Park then 6 laps of the pitch. Strides were more 6.30 pace than 5.00 pace due to stiff hamstring.

Conditioning 10:00 [3]

2 sets of Oregon circuits (20sec on/off) with Cameron, Paddy & Murray

Road Running 8:15 [2] 1.04 mi (7:56 / mi) +10m 7:42 / mi

Run back to work via WoL

Thursday Mar 10, 2016 #

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

12 PM

Road Running 14:16 [2] 1.95 mi (7:19 / mi) +40m 6:53 / mi

Run across to AS

Hill Running 31:36 [4] 3.76 mi (8:24 / mi) +350m 6:31 / mi

Usual 'easy' route from the boulder on AS up the bog, pipers, nether, tourist descent, dasses, pipers then crags. Fairly steady apart from hammering the tourist descent segment (new CR) and quite hard up the last climb up the crags. Nice bright weather, almost warm in the sun though chilly in the shade. Out with Marco, Fionna, Paddy & Cameron.

Road Running 13:37 [2] 1.83 mi (7:26 / mi) +40m 6:58 / mi

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

Wednesday Mar 9, 2016 #

12 PM

Road Running 30:51 [2] 4.08 mi (7:34 / mi) +30m 7:24 / mi

Easy steady run round Warriston AC, dogleg and Stockbridge loop with Marco, Keith, Cameron & Paddy.

Tuesday Mar 8, 2016 #

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

12 PM

Road Running 13:10 [2] 1.81 mi (7:16 / mi) +20m 7:02 / mi

Warm up to Warriston Triangle including 2 x Stockbridge loop

Road Running intervals 24:17 [4] 4.29 mi (5:40 / mi) +20m 5:35 / mi

Session round the Warriston Triangle - 8min (90sec rec), 4 x 2min (1min recs), 8min. Rep paces - 5.47min/mile, 5.46, 5.36, 5.37, 5.34, 5.36. Felt reasonably good, better on the 8s than 2s for some reason. Running with Marco & Kev with Paddy and Murray following. Nice conditions.

Road Running 8:31 [2] 1.08 mi (7:53 / mi) +10m 7:40 / mi

Straight back to work as had 1.30pm meeting.

Monday Mar 7, 2016 #

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

12 PM

Road Running 53:54 [2] 7.21 mi (7:29 / mi) +170m 6:58 / mi

Run from work up to St Andrews Square then over to AS for a clockwise lap of Queens Drive, and back via QS & Dundas St. Another cracking day. Out with Marco, Paddy, Cameron & Donald.

Sunday Mar 6, 2016 #

9 AM

Road Running 14:09 [1] 1.24 mi (11:25 / mi)

Helix Parkrun #35 with Hanna. Lovely morning for it.
10 AM

Trail Running 1:36:26 [3] 12.17 mi (7:55 / mi) +460m 7:05 / mi
ahr:131 max:151

Run from the house up to Beecraigs, Cockleroi, Witchcraig, Guthries, south edge, Hillhouse and back via Avalon Gardens. Perfect morning for a run - cool & sunny. Enjoyed getting out to Witchcraig for a change. Felt good.

Saturday Mar 5, 2016 #

10 AM

Trail Running 1:21:00 [2] 10.11 mi (8:01 / mi) +220m 7:30 / mi
ahr:124 max:140

Run from the house up the River Avon, round the big Muiravonside loop (muddy as usual!), back along the canal, up Golf Course hill and back via Avalon Gardens. Nice to go to Muiravonside for a change and enjoyed the fairly easy run in the sun.

Friday Mar 4, 2016 #

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

12 PM

Trail Running 27:12 [3] 3.49 mi (7:48 / mi) +20m 7:39 / mi

Run round Warriston loop to St Marks Park then 6 laps of stride the straights, jog the byeline.

Conditioning 10:00 [3]

2 sets of Oregon circuits (20sec on/off) with Cameron, Paddy & Murray with Kev sticking to laps.

Road Running 13:20 [2] 1.77 mi (7:32 / mi) +20m 7:17 / mi

Run back to work including Stockbridge loop

Thursday Mar 3, 2016 #

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

12 PM

Road Running 13:51 [2] 1.94 mi (7:08 / mi) +40m 6:43 / mi

Run over to AS

Hill Running 35:45 [4] 4.23 mi (8:27 / mi) +350m 6:43 / mi

Run from the boulder up the bog, pipers, nether, tourist descent, dasses, pipers then crags to finish. Did the first climb from pipers to nether quite hard and quite fast down the tourist descent. Nice conditions and paths drying out though a bit still to go. Out with Marco, Kev, Paddy & Fionna.

Road Running 13:46 [2] 1.82 mi (7:34 / mi) +40m 7:05 / mi

Run back via St Andrews Sq & Dundas St

Wednesday Mar 2, 2016 #

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

12 PM

Road Running 48:51 [2] 6.39 mi (7:39 / mi) +40m 7:30 / mi
ahr:117

Easy steady looping round Warriston then Stockbridge loop to finish.

Tuesday Mar 1, 2016 #

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

12 PM

Road Running 13:04 [2] 1.72 mi (7:36 / mi) +20m 7:20 / mi

Warm up round Stockbridge loop then to Warriston

Road Running intervals 20:11 [4] 3.51 mi (5:45 / mi) +10m 5:42 / mi
ahr:138 max:158

Session round the Warriston Triangle with Kev, Paddy & Murray - 5 x 4mins (90sec recs). Session stats :

Rep 1 – 4.04 5.57min/mile AHR = 138 RecAHR = 115
Rep 2 – 4.02 5.45min/mile AHR = 144 RecAHR = 119
Rep 3 – 4.01 5.44min/mile AHR = 146 RecAHR = 115
Rep 4 – 4.02 5.45min/mile AHR = 147 RecAHR = 116
Rep 5 – 4.02 5.33min/mile AHR = 148

A bit tired from the weekend so took it a bit steadier and ran with Paddy. Cool & a bit breezy.

Road Running 13:08 [2] 1.72 mi (7:38 / mi) +20m 7:22 / mi
ahr:124

Run back including Stockbridge loop

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