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Training Log Archive: runnermdj

In the 31 days ending Oct 31, 2016:

activity	#	time	miles		km		+m
Hill Running	12	13:20:48	81.58	(9:49)	131.29	(6:06)	7130
Road Running	14	7:52:13	63.14	(7:29)	101.61	(4:39)	790
Trail Running	7	6:27:18	49.47	(7:50)	79.61	(4:52)	1310
Walking	4	5:25:00					1090
Bike	16	5:20:00	64.0	(5:00)	102.99	(3:06)
Orienteering	3	2:23:03	10.46		16.83		300
Conditioning	2	20:00
Total	51	41:08:22	268.65		432.34		10620
[1-5]	50	40:31:22

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Monday Oct 31, 2016 #

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

12 PM

Road Running 55:16 [2] 6.95 mi (7:57 / mi) +130m 7:31 / mi

Run across to AS with Dessie & Stewart to meet up with the others for a clockwise lap, climbing via the wall path.

Sunday Oct 30, 2016 #

9 AM

Road Running 12:53 [1] 1.26 mi (10:13 / mi)

Helix Parkrun #48 with Hanna.

10 AM

Trail Running 1:23:03 [2] 10.39 mi (8:00 / mi) +300m 7:20 / mi
ahr:123 max:143

Run along the Loch then up to Beecraigs & Cockleroi, and back by the canal. Lovely sunny morning for a run. Felt OK despite late night at SAL dinner.

Saturday Oct 29, 2016 #

9 AM

Trail Running 1:15:20 [2] 9.27 mi (8:08 / mi) +340m 7:18 / mi
ahr:125 max:144

Ran from the house up to the canal at the sports centre, then up to Beecraigs, Cockleroi, Loch car park, back over Hill house and back via Avalon Gardens. Misty on Cockleroi. Took it easy as a bit tired.

Friday Oct 28, 2016 #

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

12 PM

Trail Running 26:02 [3] 3.51 mi (7:25 / mi) +10m 7:21 / mi

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

Conditioning 10:00 [3]

2 sets of Oregon circuits (20secs on/off) wih Murray & Cameron

Road Running 13:27 [2] 1.75 mi (7:41 / mi) +20m 7:25 / mi

Run back to work including Stockbridge loop

Thursday Oct 27, 2016 #

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

12 PM

Road Running 14:28 [2] 1.84 mi (7:52 / mi) +40m 7:22 / mi

Run across to AS

Hill Running 37:46 [5] 4.14 mi (9:07 / mi) +410m 6:59 / mi

Run on AS from the boulder. Headed up Hyman's Knoll on Whinny Hill first then dropped down to Duddingston to do MFD. Continued over Nether then down Pipers to finish on the crags. Ran the climbs pretty hard though didn't feel that great. Maybe flu jab from Tuesday affecting things. Walked the steep bit at the top of MFD (7.33 for the climb). Out with Dessie, Stewart & Paddy which meant a faster pace generally overall. Very windy at times & quite mild.

Road Running 14:52 [2] 1.9 mi (7:49 / mi) +30m 7:27 / mi

Run back to work.

Wednesday Oct 26, 2016 #

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

Note
(rest day)

Tuesday Oct 25, 2016 #

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

12 PM

Road Running 12:18 [2] 1.72 mi (7:09 / mi) +10m 7:01 / mi

Warm up including 2 x Stockbridge loop

Road Running intervals 18:00 [5] 3.33 mi (5:24 / mi) +10m 5:21 / mi

Session round the Warriston Triangle - 3 x 3, 2, 1min (1min recs)
Ran quite strongly with even pace across the reps. Pleasant sunny weather. Decent squad out.

Road Running 16:19 [2] 2.08 mi (7:51 / mi) +10m 7:44 / mi

Warm down.

Monday Oct 24, 2016 #

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

12 PM

Road Running 51:24 [2] 6.97 mi (7:22 / mi) +60m 7:11 / mi

Run from work along the WoL to Dean Path, then Ravelston to pick up the cycle path loop back. Added on QS hill. Big squad out in the rain with Cameron, Dave, Paddy, Stewart, Drew & Dessie.

Sunday Oct 23, 2016 #

11 AM

Orienteering 38:54 [4] 4.51 mi (8:38 / mi) +100m 8:04 / mi
ahr:153 max:164

FVO CATI - Dunblane Blue Course
Enjoyed the run round a new area for me. Navigation ok, the odd 20 seconds here or there going astray (a bit more on #10), so probably 2 to 3mins wasted in all. Hopefully will get the chance to do a bit more urban orienteering, course was a nice mix of both.

Saturday Oct 22, 2016 #

6 AM

Hill Running 48:41 [2] 5.5 mi (8:51 / mi) +300m 7:34 / mi
ahr:129

Pre breakfast run up Latrigg via the zig zag and down via the car park. Pitch black on climb so got to try new headtorch which had a very impressive beam @ 1000 lumens. Switched it off for a moment in the top for a fantastic view of the beginnings of the sunrise over the Lakes. Will miss the Keswick training, great week.

10 AM

Walking 25:00 [1] +120m

Short walk up Little Mell Fell from the south on our way home. An easy Wainwright for Hanna, and great value for the short climb, superb views from the top.

Friday Oct 21, 2016 #

10 AM

Walking 1:40:00 [1] +350m

Walk with Tracey and Hanna up Catbells via Skelgill Bank then descended to the south and back round the west side. Lovely walk in still, perfect conditions. Hanna really enjoyed the scrambling.

2 PM

Hill Running 1:38:26 [4] 10.37 mi (9:30 / mi) +890m 7:30 / mi
ahr:139 max:154

Had to wait until mid afternoon for a run to fit in a hill walk and swimming, but no hardship given the perfect weather. Ran up Skiddaw via SGL and Jenkins Hill (63mins to the top) from the house. Ran the whole way through not pushing too hard. Felt better as I got higher. Descended quite briskly though nowhere near flat out, quite relaxed. Great run to finish a great week though a pre breakfast Latrigg awaits tomorrow.

Thursday Oct 20, 2016 #

10 AM

Hill Running 1:15:19 [3] 5.98 mi (12:36 / mi) +770m 9:00 / mi
ahr:132 max:152

Run from Threlkeld up to fell wall, then along to and up Doddick Ridge to the summit. Sun came out and some great views with the cloud coming in and out higher up. Descended via Blease Fell. Ran with Rupert so plenty stop/start on the ridge to take photos (great day for it). Relatively easy run.

Wednesday Oct 19, 2016 #

10 AM

Walking 1:40:00 [1] +370m

Walk up Stile End from Braithwaite with Tracey and Hanna. Up the ridge and down by Barrow Door. Cracking morning, lovely walk. Ran down the bottom half of the descent.

12 PM

Hill Running 1:20:21 [3] 6.99 mi (11:30 / mi) +900m 8:13 / mi
ahr:136

Went straight from family walk to going a run from Braithwaite, up Coledale valley to the mines, then up to Coledale Hause, Hopegill Head, Grisedale Pike, then descended down to Whinlatter. Cracking run though wasn't exactly firing on all cylinders. Had a big break on last summit catching up with Dermie McGonigle and family who I hadn't seen in years.

Tuesday Oct 18, 2016 #

10 AM

Hill Running 1:09:05 [3] 7.24 mi (9:32 / mi) +570m 7:40 / mi
ahr:137 max:153

Run from the house direct up east side of Walla Crag then out to Bleaberry Fell (41mins), then returned the same way. Nice run, overcast the whole way, very cool and spitty rain, turning to torrential rain for the last 10mins.

Monday Oct 17, 2016 #

9 AM

Hill Running 1:02:59 [2] 7.03 mi (8:58 / mi) +320m 7:51 / mi
ahr:123 max:145

Ran from the house along the old railway then onto the trail to the stile at the back of Latrigg. Run over Latrigg into the wind then down the zig zags and back through Fitz Park. Took it as easy as possible. Dull with the odd shower but at least the heavy rain had stopped before I headed out.

Sunday Oct 16, 2016 #

9 AM

Hill Running 1:26:46 [3] 9.18 mi (9:27 / mi) +760m 7:31 / mi
ahr:137

Run from the house up SGL and Jenkins Hill to Lonscale Fell. Ran the whole way but kept the effort as easy as possible. Fairly breezy at the top and started spitting with rain. Ran quite fast down the fun descent by the fence then headed across to Latrigg summit and down via the zig zags. Rain came on heavy in last 10mins or so. Good run.

1 PM

Walking 1:40:00 [1] +250m

Went a walk up Lords Seat from Whinlatter with Tracey and Hanna. Rain had blown through so great walk on a bright afternoon.

Saturday Oct 15, 2016 #

12 PM

Hill Running 1:02:41 [3] 6.92 mi (9:03 / mi) +540m 7:17 / mi
ahr:141

Run from Whinlatter. Dropped down towards trial start then climb up to Seat Howe. Route up the wall in decent condition. Dropped down the back then out to Barf and Lords Seat. Headed back across to Seat Howe and back to Whinlatter. Great run. Conditions spot on, fairly dry underfoot and overhead, even a few sunny spell (in contrast to home!). Felt quite good.

Friday Oct 14, 2016 #

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

Note
(rest day)

Thursday Oct 13, 2016 #

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

12 PM

Road Running 14:37 [2] 1.95 mi (7:30 / mi) +40m 7:03 / mi

Run across to Arthurs Seat

Hill Running 36:38 [4] 4.2 mi (8:43 / mi) +360m 6:53 / mi

Run from the boulder, up the bog, pipers, nether, down to the Dunsapie road, back up to the knoll, back down to the road, up Whinny and back down the dry valley. Slightly different route since it was Dave's debut on AS, and he missed the turn up to nether, so ended up descending to the road to try and catch him again (had spotted him from the knoll) but he was gone by the time I got down. Oops. Wet underfoot and a few light showers. Felt ok. Out with Cameron & Murray (and Dave briefly!).

Road Running 13:25 [2] 1.83 mi (7:20 / mi) +30m 6:59 / mi

Run back to work

Wednesday Oct 12, 2016 #

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

12 PM

Trail Running 52:40 [2] 6.71 mi (7:51 / mi) +150m 7:20 / mi

Direct to Corstorphine Hill & back via Dean Path with Dave & Keith. Caught in a shower on the way back. Cool.

Tuesday Oct 11, 2016 #

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

12 PM

Road Running 12:37 [2] 1.72 mi (7:20 / mi) +20m 7:05 / mi

Warm up including 2 x Stockbridge loop.

Road Running intervals 19:00 [4] 3.15 mi (6:02 / mi) +20m 5:55 / mi

Fartlek session round the Warriston triangle - 10 x 1min brisk, 1min float. Felt pretty good so kept the pace up on the efforts and recovery. Turned after the 5th recovery and ran the loop back in reverse.

Mile splits - 6.02, 6.16, 5.57 (middle one slower due to turn).

Good to get over 5km. Running with Marco and Paddy. Perfect cool conditions.

Road Running 13:21 [2] 1.75 mi (7:38 / mi) +40m 7:07 / mi

Warm down up Dublin Street to QS and back to work

Monday Oct 10, 2016 #

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

12 PM

Road Running 57:33 [2] 6.9 mi (8:20 / mi) +130m 7:53 / mi

Run across to AS with Dessie & Stewart to meet up with the others for a clockwise lap, climbing via the wall path. Easy pace.

Sunday Oct 9, 2016 #

9 AM

Road Running 12:18 [1] 1.27 mi (9:41 / mi)

Helix Parkrun #47 with Hanna. Perfect morning for it and Hanna rose to the challenge, helped by racing Morgan Whitlie!

11 AM

Orienteering 37:00 [0]

Went round Yellow with Hanna and Tracey at Polmaise. Tricky(ish) for a yellow. A few folk around went astray.

12 PM

Hill Running 1:14:17 [4] 8.1 mi (9:10 / mi) +810m 7:00 / mi

Had to do a hill run on such a nice day. Ran from Alva Glen CP up the landrover track then up Ben Ever (30.15), Ben Cleuch (39.50), Andrew Gannel, KS gate then down to Tilli shops. Ran quite hard as not got any races coming up and just felt like it. Lovely and cool. Nice to feel a bit fitter again.

Saturday Oct 8, 2016 #

9 AM

Trail Running 1:09:26 [3] 9.14 mi (7:36 / mi) +350m 6:47 / mi
ahr:132 max:154

Run from the house up to the canal, up to Beecraigs, Cockleroi, Loch car park, over Hill house and back. Felt fine and enjoyed the run. Bright, cool & dry - perfect!

Friday Oct 7, 2016 #

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

12 PM

Trail Running 27:15 [3] 3.59 mi (7:35 / mi) +10m 7:31 / mi

Round Warriston big loop to St Marks Park then 6 laps of strides.

Conditioning 10:00 [3]

2 sets of Oregon circuits (20secs on/off) with Cameron, Marco, Murray & Dave.

Road Running 13:23 [2] 1.73 mi (7:44 / mi) +20m 7:28 / mi

Run back to work including Stockbridge loop.

Thursday Oct 6, 2016 #

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

Note
(rest day)

Wednesday Oct 5, 2016 #

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

12 PM

Trail Running 53:32 [2] 6.86 mi (7:48 / mi) +150m 7:18 / mi
ahr:125

Run from work to Corstorphine Hill via Dean Path and back with Cameron, Marco, Kev, Dave & Keith.

Tuesday Oct 4, 2016 #

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

12 PM

Road Running 11:14 [2] 1.52 mi (7:23 / mi) +10m 7:15 / mi
ahr:120

Warm up including Stockbridge loop

Road Running intervals 26:05 [4] 4.54 mi (5:45 / mi) +20m 5:40 / mi

Session round Warriston loop, 4 x 6mins (90sec) + 2 x 1min (1min).

Paces - 5.47, 5.52, 5.47, 5.41, 5.36, 5.07min/mile
AHR - 142, 149, 151, 154, 139, 145
MHR - 152, 156, 158, 160, 155, 159

Solid if unspectacular session. Ran with Paddy for first couple then pulled ahead a bit, but a bit behind Kev.

Road Running 9:59 [2] 1.35 mi (7:24 / mi) +10m 7:14 / mi
ahr:131

Run back to work

Monday Oct 3, 2016 #

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

12 PM

Road Running 54:50 [2] 6.96 mi (7:53 / mi) +130m 7:27 / mi

Run over to AS with Stewart then joined Marco, Dave & Kev for an AC lap then ran back with Stewart (who was doing the handicap). Another sunny Monday.

Sunday Oct 2, 2016 #

12 PM

Road Running 4:54 [2] 0.67 mi (7:19 / mi) +10m 6:59 / mi

Little bit of a warm up.

Orienteering race 1:07:09 [4] 5.95 mi (11:17 / mi) +200m 10:13 / mi

SOL - Aberfoyle Brown course
SOL jinx continues! Not done any serious O-ing since Balmoral so started very steady through the first few controls. From #4 focused on navigating to fence crossing, then somehow must've folded map in such a way that I proceeded to navigate to #6. Didn't realise I'd done this until after the finish when Angela was telling me about losing her dibber near #5 and showed me where on the map! Anyhow almost had the guts to go straighter from #6 to #7 but bottled it and went long round the track. OK to #12 though was feeling fairly tired/below par following recent bugs. From #12 took a bearing and progressed carefully through the thick woods. A junior flying by distracted me and I kind of latched on but this took me too far north and then got into big trouble. Eventually bailed out to south to relocate (must've been v close to control at one point!). Then another bit of stupidity, I'd lost track of time and looked at my watch which said 1.19. I immediately thought I'd been out for 1h19m and was probably heading to 2 hours+ so decided to bail out and run back so the family weren't waiting for ever and a day. A couple of minutes later I checked the watch and it dawned on me it had flicked to the time screen and I'd only been out an hour (doh!). Anyhow, didn't have the heart to back-track so a shameful dnf! TBH, head wasn't really in it today. And didn't feel so bad when I found out about missed control as would have been gutted to finish then find out!

Saturday Oct 1, 2016 #

1 PM

Hill Running 1:07:49 [3] 5.93 mi (11:26 / mi) +500m 9:04 / mi

Ran the relay leg 1 from Luss plus another short up and down. Very tough going in places.

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