Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: runnermdj

In the 31 days ending May 31, 2016:

activity	#	time	miles		km		+m
Trail Running	13	9:05:40	71.15	(7:40)	114.51	(4:46)	1550
Road Running	16	7:33:14	62.24	(7:17)	100.17	(4:31)	580
Hill Running	9	6:41:02	41.27	(9:43)	66.42	(6:02)	4240
Bike	19	6:35:00	78.0	(5:04)	125.52	(3:09)
Orienteering	3	3:12:03	17.63	(10:54)	28.37	(6:46)	750
Walking	1	2:10:00	7.0	(18:34)	11.27	(11:32)	840
Conditioning	3	30:00
Total	52	35:46:59	277.29		446.25		7960

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Tuesday May 31, 2016 #

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

12 PM

Road Running 11:55 [2] 1.64 mi (7:16 / mi) +20m 7:00 / mi

Warm up to Stockbridge loop then along the WoL to Inverleith Park

Trail Running 24:12 [4] 4.3 mi (5:38 / mi) +50m 5:26 / mi

Session in Inverleith Park - 8,6,4,3,2,1mins with 90sec recs after the 8 & 6, 1min after the rest.

Paces - 5.52min/mile, 5.51, 5.41, 5.36, 5.25, 5.47 (last one up the hill!).

Running ok with Marco, picked up the effort. Wall to wall blue skies and sunshine. Quite warm though an east breeze.

Road Running 12:47 [2] 1.61 mi (7:56 / mi) +30m 7:30 / mi

Run back to work

Monday May 30, 2016 #

9 AM

Walking 2:10:00 [2] 7.0 mi (18:34 / mi) +840m 13:32 / mi

Bank holiday hill walk with Tracey (rare treat!) from Woodlands up the Law, Ben Cleuch, Ben Ever & The Nebit. Misty all the way up the Law then emerged into the sunshine on Ben Cleuch. Fantastic inversion above the central belt, and totally clear to the north. Good solid pace!

Sunday May 29, 2016 #

10 AM

Hill Running 1:10:25 [3] 6.34 mi (11:06 / mi) +790m 8:00 / mi

Run up Blencathra from Threlkeld Village Hall via the fell wall, Doddick Ridge and down by Blease Fell and the fell wall. Great day for it, lovely sunshine and a breeze. Felt tired from yesterday so didn't push it, but still tried to run the whole climb (successful apart from rockier bits). Roughly 46mins up, 24mins down.

Saturday May 28, 2016 #

Hill Running 35:00 [2] 4.0 mi (8:45 / mi) +200m 7:34 / mi

Just a rough guess at the accumulated running about all day organising the European Mountain Running Trial at Whinlatter - setting out the course, and general duties. Very full on and knackering day, mentally and physically, but really great to see the top very top GB runners race it out over the course on a fine summers evening.

Friday May 27, 2016 #

12 PM

Road Running 20:53 [3] 3.09 mi (6:45 / mi) +10m 6:41 / mi

Short run round Warriston big loop since have to leave work early

Thursday May 26, 2016 #

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

12 PM

Road Running 44:03 [2] 5.87 mi (7:30 / mi) +40m 7:21 / mi

Run round WoL, Dean Path, Ravelston, cyclepath loop with Marco.

Wednesday May 25, 2016 #

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

12 PM

Road Running 13:51 [2] 1.79 mi (7:44 / mi) +40m 7:14 / mi

Run across to AS with Stewart, Dessie & Drew

Hill Running 32:37 [5] 3.51 mi (9:18 / mi) +500m 6:26 / mi

Ran the WASP 2016 route from the boulder - crags, nether, loch nw corner, dunsapie crag, duddingston, mfd to crow, nether, dasses descent. Ideal conditions, cool NE wind, overcast & dry. Dropped on 1st climb but started catching folk again from the descent down nether. Right behind James & Colin on the last descent with Dessie just ahead. Good run and felt quite strong. Much better than most runs recently.

Road Running 14:48 [2] 1.91 mi (7:45 / mi) +40m 7:16 / mi

Run back to work

Tuesday May 24, 2016 #

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

12 PM

Road Running 12:29 [2] 1.78 mi (7:01 / mi) +20m 6:47 / mi

Warm up including a couple of Stockbridge loops

Road Running intervals 24:20 [4] 4.3 mi (5:40 / mi) +20m 5:35 / mi

Session round Warriston loop with Marco, Kev & Murray - 8 x 3mins with 75secs recoveries.

Paces - 6.00min/mile, 5.47, 5.40, 5.31, 5.41, 5.32, 5.36, 5.37

Took it fairly steady/hardish effort, still not 100%.

Road Running 13:35 [2] 1.81 mi (7:30 / mi) +10m 7:23 / mi

Run back to work plus Stockbridge loop

Monday May 23, 2016 #

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

Note
(rest day)

Sunday May 22, 2016 #

10 AM

Hill Running 58:20 [3] 5.3 mi (11:00 / mi) +660m 7:56 / mi

Nice run up and down Ben Vrackie on a sunny morning, very enjoyable and felt not too bad after long sleep/breakfast. 39mins up/19mins down.

11 AM

Hill Running 10:23 [3] 0.8 mi (12:59 / mi) +170m 7:49 / mi

Run back up the hill to meet T & H coming down from their walk.

Saturday May 21, 2016 #

Event: Scottish Championships Individual / Relays

2 PM

Trail Running 13:04 [2] 1.6 mi (8:10 / mi) +60m 7:19 / mi

Run to the start

Orienteering 1:39:00 [4] 7.23 mi (13:42 / mi) +500m 11:16 / mi

Scottish Orienteering Championships - M40L 8.2km, 460m
Thought this could be a challenging area so decided on a strategy of choosing as safe a route as possible to get to attackpoints as close as possible. Expected a few legs straight through the forest to a boulder (or similar) with nothing much to go on apart from compass. #1 looked exactly that so decided to leg it the long way round the tracks to within 100m of the control and it was easy to find. Twice the distance but only lost 30secs on fastest split. Next couple of controls went well but first mistake came on #4, went along the wall but came in early and hit two boulders but no control. Rosco promptly arrived so I knew I was short, and right enough two much larger boulders were 50m on. Enjoyed #5 to #7 and even got a fastest split on #6, the 'leg it along a track' leg. Next mistake was at #8. Navigated well to the track bend but went slightly south of bearing and hit shallow (wrong) re-entrant just below. Lost a couple of minutes hunting until Rosco popped up again and found it higher. #9 and #10 were fine but #11 looked like my worst nightmare. Decided to play it safe and head to the wall again, to a positive closer attackpoint. First issue was that running by the wall wasn't fast going at all. Then I must've been slightly off with the attackpoint (overshot it) so missed the control and navigated back and forth from the wrong knoll to the wrong clearing puzzled. Eventually decided to hunt further west and found it quite easily but major mistake, over 6mins lost. Bit deflated from #12 to #13, then it went pear-shaped big style after the track crossing to #14 where I started getting stomach cramps. Was losing speed/power just when the nav was getting easier! By the time I reached #14, needed to address stomach issues so headed off away from the course into the woods (less said the better - 5mins lost). From there to the finish was a trudge with energy levels and enthusiasm blitzed. Achieved aim no.1 though and finished. A real game of two halves as apart from a couple of minor(ish) errors, was still feeling fairly positive until the #11 fiasco. Loved the area though and it was a great course. Shame not to do it any justice overall. Also need a new compass as it acquired major bubbles after the start which didn't help the bearing accuracy.

4 PM

Note

Didn't feel well for rest of the day so needed 11 hours sleep to sort me out. Suspect tuna sandwich for lunch the cause!

Friday May 20, 2016 #

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

12 PM

Trail Running 26:24 [3] 3.47 mi (7:37 / mi) +10m 7:32 / mi

Run round Warriston big loop to St Marks Park. Six laps of stride the straight, jog the byeline.

Conditioning 10:00 [3]

Two sets of |Oregon circuits (20sec on/off)

Road Running 8:43 [2] 1.11 mi (7:51 / mi) +10m 7:38 / mi

Run back to work

Thursday May 19, 2016 #

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

12 PM

Road Running 13:34 [2] 1.92 mi (7:04 / mi) +40m 6:38 / mi

Run across to AS

Hill Running 34:42 [4] 3.88 mi (8:57 / mi) +360m 6:57 / mi

Run from the boulder up the bog, pipers scramble, nether, tourist path descent, dasses and crags to finish. Didn't push any of the climbs that hard. Very dry/gravelly underfoot. Out with Kev & Marco.

Road Running 13:19 [2] 1.92 mi (6:56 / mi) +40m 6:31 / mi

Run back to work

Wednesday May 18, 2016 #

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

Note
(rest day)

Tuesday May 17, 2016 #

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

12 PM

Road Running 9:31 [2] 1.3 mi (7:19 / mi) +10m 7:09 / mi

Warm up to Warriston Triangle

Road Running 25:18 [4] 4.26 mi (5:56 / mi) +10m 5:54 / mi

Session round Warriston Triangle - 3 x 1 lap (1.42 miles) with 90 seconds recoveries. Wasn't feeling the best as got a bit of a headcold, so took it a bit steadier. Lungs clear though and legs felt fine. Ran opposite direction from Kev & Marco so I could focus on my own steadier pace though Marco joined me for the last one as he was struggling.

Times - 8.33, 8.24, 8.21
Paces (min/mile) - 6.01, 5.57, 5.52

Nice conditions - cool, overcast with little wind.

Road Running 10:25 [2] 1.39 mi (7:30 / mi) +20m 7:10 / mi

Run back to work including Stockbridge loop

Monday May 16, 2016 #

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

12 PM

Road Running 50:56 [2] 6.72 mi (7:35 / mi) +40m 7:26 / mi

WoL/cyclepath loop with Stewart, Dessie & Kev. Risked our lives on the closed landslip section...

Sunday May 15, 2016 #

12 PM

Orienteering race 1:09:45 [4] 6.89 mi (10:07 / mi) +200m 9:17 / mi

SoSOL - Calder Wood - Brown course
30 controls was a lot to get through but made fairly steady progress throughout, opting for safer route choices where possible. First error (bad one!) at #7, basically went uphill 90 degrees off line so lost a minute or two. #12 was a bit annoying, knew the reentrant would be tricky to nail from above and just missed it to the right. Gut feeling was that it would be to the left but loads of people below and to the right (boulder on other course!) so wasted time checking right first. Fairly clean all the way from then, sticking to fast path options where possible, though lost valuable time at the last control #30 which I approached contouring just above the river but it was much higher than the circle position suggested. Would have been easy to find from the higher track. OK overall, 5th about 10mins down on Oleg.

Saturday May 14, 2016 #

10 AM

Trail Running 1:26:41 [3] 10.78 mi (8:02 / mi) +400m 7:13 / mi
ahr:126

Run from the house up to the canal zig zags, hill house, beecraigs, cockleroi, guthries top, south edge, loch car park, hill house and back. Nice run in the sun though very cool for May (frosty earlier!). Felt ok, a bit sluggish to start with.

Friday May 13, 2016 #

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

12 PM

Trail Running 29:10 [3] 3.81 mi (7:39 / mi) +20m 7:32 / mi

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

Conditioning 10:00 [3]

2 sets of oregon circuits (20sec on/off) with Kev & Murray.

Road Running 12:23 [2] 1.66 mi (7:28 / mi) +20m 7:11 / mi

Run back to work including Stockbridge loop.

Thursday May 12, 2016 #

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

12 PM

Trail Running 52:27 [2] 6.73 mi (7:48 / mi) +150m 7:17 / mi

Run to Corstorphine Hill and back via WoL, Dean Path and Ravelston. No muscle soreness at all from the race, though still feeling a bit out of sorts. Out with Kev & Marco.

Wednesday May 11, 2016 #

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

6 PM

Trail Running 15:22 [2] 2.0 mi (7:41 / mi) +40m 7:14 / mi

Warm up run round the Loch at Stirling uni. Slightly concerned the temperature hit 22c on the drive across!

7 PM

Hill Running 39:20 [5] 4.9 mi (8:02 / mi) +400m 6:24 / mi

Dumyat Hill Race
Have been running quite well so was hoping for a good race. Knew the start would be fast and felt OK though really tipped over the edge in the woods and started to struggle a bit. Took until the final pull to the top to get back into a running rhythm so could definitely have paced it better. Descent was ok but didn't ever feel I was really flying. Overall an ok race and glad to hit sub 40 but was probably hoping for better. Short races are hard! Conditions warm and a few sections of headwind on the climb but could have been worse. Very dry underfoot. Unbelievably big field with 400 entries.

Trail Running 3:00 [2] 0.36 mi (8:20 / mi) +20m 7:07 / mi

Warm down to the car. Gubbed.

Tuesday May 10, 2016 #

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

12 PM

Trail Running 16:00 [2] 2.18 mi (7:20 / mi) +20m 7:08 / mi

Warm up to Inverlieth via Warriston junction & WoL

Trail Running 16:18 [3] 2.73 mi (5:58 / mi) +20m 5:50 / mi

Session at Inverleith Park - 8 x 2mins (1min recs)
Paces - 6.32, 6.17, 5.47, 6.04, 6.02, 5.34, 5.58, 5.34
Took it pretty steady since racing tomorrow. Just striding out at tempo pace. Sunny but fairly windy from the east too.

Trail Running 11:41 [2] 1.55 mi (7:32 / mi) +10m 7:23 / mi

Warm down back to the office.

Monday May 9, 2016 #

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

Note
(rest day)

Sunday May 8, 2016 #

Note

Nice family cycle to the canal basin via the sports centre and back. First day of summer.

C • It'll be snowing by the weekend 2

9 AM

Road Running 12:57 [1] 1.25 mi (10:22 / mi)

Helix Junior Parkrun #38 with Hanna. Big 2016 pb in nice misty weather. Big turnout too. Helped she was chasing Morgan Whitlie (which helped Morgan too!).

10 AM

Trail Running 1:19:33 [3] 10.03 mi (7:56 / mi) +350m 7:09 / mi
ahr:125 max:143

Run from the house up to the canal, Beecraigs, Cockleroi, Beecraigs Loch CP, Hill House and back by the canal. Steady run and felt pretty good. Nice cool and misty until the sun came out in the last 10mins.

Saturday May 7, 2016 #

10 AM

Hill Running 1:29:19 [3] 9.21 mi (9:42 / mi) +840m 7:33 / mi

Run from Alva glen up the landrover track, Ben Buck Burn, zig zagging about a bit on Ben Cleuch (via the summit) and Whum Hill, then over Andrew Gannel and down to Tilli shops via KS gate. Yet another northerly headwind on the landrover track but not too bad, and great conditions really for running - cool, overcast & dry. Found the last of the snow which wont last more than a couple of days. Felt good.

Friday May 6, 2016 #

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

12 PM

Trail Running 27:15 [3] 3.56 mi (7:39 / mi) +20m 7:31 / mi

Run round the Warriston big loop to St Marks Park. Six laps of stride the straight, easy jog the bye lines. Felt faster than normal in the sun & dry ground.

Conditioning 10:00 [3]

Two sets of Oregon circuits (20 secs on/off). Joined by Marco, Kev and Joanne.

Road Running 13:18 [2] 1.66 mi (8:01 / mi) +20m 7:43 / mi

Run back to work via Stockbridge loop.

Thursday May 5, 2016 #

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

12 PM

Road Running 14:18 [2] 1.95 mi (7:20 / mi) +40m 6:54 / mi

Run across to AS

Hill Running 30:56 [4] 3.33 mi (9:17 / mi) +320m 7:09 / mi

Run from the boulder round to the northside of Whinny, up Whinny, through the DV col and up Nether, down Pipers and finished up the crags. Legs a bit tired from last night so took the climbs steadier. Headwind anyway. Nice & dry at least. Out with Marco & Kev.

Road Running 14:45 [2] 1.88 mi (7:51 / mi) +40m 7:21 / mi

Run back to work with Dessie & Stewart

Wednesday May 4, 2016 #

Bike 35:00 [1] 6.0 mi (5:50 / mi)

Usual commute plus a bit of patrolling about at the WEE

1 PM

Road Running 26:27 [2] 3.71 mi (7:08 / mi) +20m 7:01 / mi

Spotted whilst eating lunch that Argos at Craig Leith had a fitness band Tracey wanted so waited half hour and ran there and back.

6 PM

Orienteering race 23:18 [5] 3.51 mi (6:38 / mi) +50m 6:21 / mi

FVO WEE at Linlithgow - Green course
Enjoyed first ever taste of urban orienteering. Only known time loss was trying to cross the main road between #3 and #4. A few 50-50 choices which I may or may not have gone the fastest way. Went back round the south of the Loch on the long leg just because most folk may have gone the other way (for the lap) and reckoned south side would be less headwind. Lots of fast running!

Tuesday May 3, 2016 #

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

12 PM

Road Running 43:00 [3] 6.46 mi (6:39 / mi) +40m 6:32 / mi

Wasn't really up for an interval session so headed out WoL/Dean Path to Ravelston at a steady pace then headed onto the cycle path. Made the most of the slight downhill and wind behind to do a section at tempo, through fiveways junction and the park, before easing off (fastest mile 5.51), and steady back to work. Also timed run to miss the deluge just after 12. Metoffice rainfall radar comes in handy!

Monday May 2, 2016 #

10 AM

Trail Running 1:07:20 [2] 8.34 mi (8:04 / mi) +300m 7:16 / mi
ahr:124 max:150

Run from the house up to Beecraigs, Cockleroi and back. Nice steady pace, a bit sluggish to start but felt better as the run progressed. Nice sunny & breezy until the last 10mins when a monsoon hit.

Sunday May 1, 2016 #

9 AM

Road Running 15:39 [1] 1.25 mi (12:31 / mi)

Helix Parkrun #37 for Hanna. She did well after a nights camping and in the wind/rain.

10 AM

Trail Running 1:17:13 [2] 9.71 mi (7:57 / mi) +80m 7:45 / mi
ahr:119 max:136

Ran up the Avon from the house to the canal, then along the canal to the golf range and back by the Loch. Felt very sluggish so stuck to the flat.

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