Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: runnermdj

In the 31 days ending Jan 31, 2017:

activity	#	time	miles		km		+m
Trail Running	14	10:05:09	78.09	(7:45)	125.67	(4:49)	2220
Hill Running	8	8:02:27	46.11	(10:28)	74.21	(6:30)	4750
Road Running	12	6:45:18	56.33	(7:12)	90.65	(4:28)	670
Bike	21	6:40:00	80.0	(5:00)	128.74	(3:06)
Orienteering	1	1:15:29	8.15	(9:16)	13.12	(5:45)	450
Walking	1	45:00					100
Conditioning	1	10:00
Total	50	33:43:23	268.68		432.39		8190

1:40

0:00

» now

Tuesday Jan 31, 2017 #

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

Note
(rest day)

Supposed to have a work lunch which was cancelled late. No kit = no run!

Monday Jan 30, 2017 #

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

12 PM

Road Running 53:09 [2] 6.96 mi (7:38 / mi) +150m 7:09 / mi
ahr:120 max:135

Run across to AS, clockwise lap of Queens Drive then back. Out with Marco, Kev & Dave.

Sunday Jan 29, 2017 #

10 AM

Trail Running 1:07:04 [3] 8.84 mi (7:35 / mi) +170m 7:10 / mi

FVO training day in linlithgow. Did a fun score event for a run which went round the loch, Avon, canal, golf course hill and back through the town. Ran with Will, Kris, Peter and Dave G. Enjoyable run and interesting to take notice of things locally I've run past many times!

Saturday Jan 28, 2017 #

9 AM

Trail Running 1:30:49 [3] 11.42 mi (7:57 / mi) +400m 7:10 / mi
ahr:123 max:142

Run from the house up to Beecraigs, Cockleroi, Guthrie's, Loch CP, Hill house and back. Pretty dreich conditions, misty with cold rain which turned to snow on Cockleroi. A bit icy in places under the wetness. Enjoyed the run though, kept it fairly easy.

Friday Jan 27, 2017 #

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

12 PM

Road Running 14:17 [2] 1.98 mi (7:13 / mi) +40m 6:47 / mi

Run across to AS

Hill Running 31:59 [3] 3.35 mi (9:33 / mi) +270m 7:38 / mi

Run from the boulder up Whinny via the Chapel climb, DV col, Nether, Pipers, then headed to the south end of the crags to take the guys round the micro o course from Sunday. Cam navigated first half, Paddy the second. Wasn't risking Marco, Dave or Kev with a map. Ran across the back of the crags direct to the quarry then down and round to the boulder. Nice to vary the route a bit from normal. Cracking cold sunny day. Hard/dry underfoot.

Road Running 13:01 [2] 1.85 mi (7:02 / mi) +30m 6:42 / mi

Run back to work

Thursday Jan 26, 2017 #

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

Note
(rest day)

Knee a bit grumbly overnight so rest day. Lunch walk instead.

Wednesday Jan 25, 2017 #

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

12 PM

Trail Running 59:00 [2] 7.39 mi (7:59 / mi) +190m 7:24 / mi

WoL, Dean Path, Corrie Hill and back via Dean Path and QS. Out with Cameron. Nice day for it.

Tuesday Jan 24, 2017 #

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

12 PM

Road Running 10:22 [2] 1.34 mi (7:44 / mi) +10m 7:34 / mi

Warm up to Warriston triangle

Road Running intervals 25:10 [4] 4.42 mi (5:42 / mi) +20m 5:37 / mi

Session round the triangle - 1,2,3,4,5,4,3,2,1min with 75secs after the 4 & 5mins and 1min after the 1, 2 & 3mins. legs quite tired from the weekend so just focussed on a consistent reasonably strong pace. Ran with Drew who was doing his first session in a few months, with Kev, Marco and Andy quite a bit ahead.

Road Running 11:35 [2] 1.47 mi (7:53 / mi) +20m 7:34 / mi

Warm down back to work

Monday Jan 23, 2017 #

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

Note
(rest day)

12 PM

Walking 45:00 [1] +100m

Lovely day so lunch hill walk up Calton Hill!

Sunday Jan 22, 2017 #

12 PM

Trail Running 5:57 [3] 0.62 mi (9:36 / mi) +100m 6:24 / mi

Run up to the start on Whinny Hill with Oleg

Orienteering race 1:15:29 [4] 8.15 mi (9:16 / mi) +450m 7:54 / mi

EUOC Orienteering - Brown Course - Arthurs Seat
Nice to be on my home patch. Started up on Whinny Hill and the first section on the hill went ok. Was a late starter so maybe a bit unlucky when I got to Meadowfield and it was deserted so lost a fair bit of time being very confused at #14, when I couldn't see a control at ground level at the spiders web. EUOC guy loitering about didn't particulariy look part of the event, though he did gave me a hint to look up once I got close enough. Over a minute thrown away. Back onto Whinny Hill and next issue was with #18. Got confused by the gorse on the ground vs the map, why both green hatch (which I didn't really notice) and dark green? Anyhow, best part of 2mins thrown away. Took road route to #25 which was a good choice with 5th fastest split. Micro O was good fun though a bit careless running past #2. Rest of the course on the back of the crags went fine. Legs very tired by the end though, tough weekend! Good courses overall and nice the way it was split into the sections. Spiders web was a quirky idea though didn't work out very well for me!

C • Green hatch 2

1 PM

Trail Running 3:14 [2] 0.43 mi (7:31 / mi) +10m 7:01 / mi

Ran to the car and back trying to find T & H.

Saturday Jan 21, 2017 #

Event: EUOC Big Weekend

11 AM

Hill Running race 50:50 [5] 6.39 mi (7:57 / mi) +420m 6:36 / mi

Devils Burdens - Leg 3 with Mike Reid (Carnethy V40 team)
Favourite race lived up to expectations again, especially with the spectacular inversion. Set off in 4th overall on leg 3, at a fairly hard pace. Gave Mike the control card leading in to checkpoint #1 and ran through since I was hanging on, though it then swapped to Mike hanging on to me from there to the finish! Passed Cambuslang just before checkpoint #1 and held the position right to the changeover. New uphill sprint finish was a bit brutal and lost 15secs or so at the finish as leg 4 runner Jon was still getting changed! Chuffed the team finished 4th overall and 1st vets, just ahead of our A team. Very pleased with fitness, especially having had a tickly cough all week.

C • Great run! 4

Hill Running 5:00 [2] 0.3 mi (16:40 / mi) +80m 9:07 / mi

Short warm up

12 PM

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

Warm down back to Falkland

Friday Jan 20, 2017 #

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

12 PM

Trail Running 27:16 [2] 3.63 mi (7:31 / mi) +10m 7:27 / mi
ahr:123 max:137

Run direct to St Marks Park, 6 laps of strides with Murray, and run back. Taking it fairly easy!

C • Burdens 2

Thursday Jan 19, 2017 #

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

12 PM

Road Running 42:04 [2] 5.82 mi (7:14 / mi) +50m 7:02 / mi
ahr:124 max:137

Steady run round the cycle path loop.

Wednesday Jan 18, 2017 #

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

Note
(rest day)

Tuesday Jan 17, 2017 #

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

12 PM

Road Running 11:05 [2] 1.47 mi (7:32 / mi) +20m 7:14 / mi

Warm up run to Inverleith Park for Stewart's farewell session.

Trail Running 24:05 [4] 4.1 mi (5:52 / mi) +40m 5:42 / mi

Session on the grass/mud - 8min (90s), 4 x 2min (1min), 8min.
Took it pretty steady, picking up the effort a bit on the last rep. Salomon studs much better than trainers! Great turn out of 24 runners.

Trail Running 1:35 [3] 0.25 mi (6:20 / mi) +10m 5:38 / mi

Ran first leg of a 4 person relay round the 3min loop (and jog back). Stewart ran solo we ma de sure he finished last.

Road Running 6:57 [2] 0.81 mi (8:35 / mi) +20m 7:58 / mi

Run back to work

Monday Jan 16, 2017 #

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

12 PM

Road Running 44:31 [2] 5.98 mi (7:27 / mi) +50m 7:15 / mi
ahr:121 max:135

Steady round the cycle path loop with Stewart, Dessie, Marco, Kev, Paddy & Cameron. Mainly Burdens chat!

Sunday Jan 15, 2017 #

10 AM

Hill Running 1:30:00 [3] 7.32 mi (12:18 / mi) +850m 9:02 / mi
ahr:129 max:155

Run from Alva Glen car park up Wood Hill, Ben Ever, Ben Cleuch, Ben Buck, Landrover Track, Nebit and down. A lot milder so the snow was quite patchy and very wet underfoot. Ran with Angela and the dogs, was her first proper hill run in a long time, so wasn't sure whether it was going to be more of a hill walk (she claimed to be unfit!). Pace up Wood Hill was pretty fast (HR in the 150s - just like old times though at least I didn't get dropped!) so was glad to be able to ease off on the flats and downhills! Enjoyed the run.

6 PM

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

Eventually retrieved my bike!

Saturday Jan 14, 2017 #

1 PM

Trail Running 6:08 [3] 0.75 mi (8:11 / mi) +70m 6:20 / mi

Run from Broughton Village Hall up to the start/finish area by the Shepherd's cottage.

Hill Running 1:06:47 [4] 6.01 mi (11:07 / mi) +600m 8:29 / mi

A run in the Broughton Heights round the course planned for the 2017 Inter Counties Champs on 13th May. Clockwise loop round the east side of the valley over Hammerhead and the Grey Yade ridge before crossing the valley near the start and doing a loop over Clover Law, before returning down the John Buchan Way to finish. Great run in the snow. First loop was a bit quicker (less snow) apart from some drifting near the highest point of the ridge. The Clover Law ridge was much tougher since the path's on the lea side of a wall, so perfect for catching the drifted snow. Over the knees in bits so a good workout! Glorious day out.

Love the route and looking forward to the event. Should be a cracking race and good for spectating too. Very positive meeting with the landowner who's offering an impressive byre for registration, with plenty parking on the avenue. Next step to get the details out there and entries open!

Trail Running 4:38 [2] 0.72 mi (6:26 / mi)

Run back down the avenue to the village hall.

Friday Jan 13, 2017 #

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

12 PM

Trail Running 44:43 [3] 6.07 mi (7:22 / mi) +30m 7:15 / mi

Run round Warriston loop to St Marks Park, 8 laps of strides then run back to work via Warriston loop. Glad the paths were almost totally ice free and the park was the usual sunny oasis, vaguely warm even. Joined by Kev & Marco.

5 PM

Road Running 12:45 [2] 1.8 mi (7:05 / mi) +20m 6:51 / mi

Some Tw#t had locked their bike to mine at the station so unscheduled run home with a heavy rucsac. Third time it's happened in last 2 years or so.

Thursday Jan 12, 2017 #

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

Note
(rest day)

Wednesday Jan 11, 2017 #

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

12 PM

Road Running 14:30 [3] 1.81 mi (8:01 / mi) +40m 7:30 / mi

Run across to AS with Stewart and Dessie.

Hill Running 34:27 [4] 3.39 mi (10:10 / mi) +460m 7:09 / mi

Run from boulder up the crags, nether, Duddingston, MFD to crow hill, nether then dasses descent back. Basically WASP minus Dunsapie Crag. Took it quite steady on the climbs. Wind was very strong which made it tricky. Quite muddy in bits too. Ran with Big D.

Road Running 15:39 [2] 1.92 mi (8:09 / mi) +40m 7:39 / mi

Run back to work

Tuesday Jan 10, 2017 #

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

12 PM

Road Running 14:08 [2] 1.91 mi (7:24 / mi) +10m 7:17 / mi
ahr:119

Warm up including 2 x Stockbridge loop

Road Running 18:15 [4] 3.35 mi (5:27 / mi) +10m 5:24 / mi
ahr:139 max:157

Session at Warriston Triangle - 3 x 3min, 2min, 1min with 1min recoveries. Found it quite hard going and pace wasn't exactly that quick. Kev & Marco quite a bit ahead. Interesting HR didn't get that high.

Road Running 12:20 [2] 1.64 mi (7:31 / mi) +10m 7:23 / mi
ahr:124

Warm down back to work

Monday Jan 9, 2017 #

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

12 PM

Road Running 49:25 [2] 6.66 mi (7:25 / mi) +50m 7:15 / mi
ahr:121

Run from work round cycle path loop plus Stockbridge loop at the end. Weather very grim for first couple of miles, heavy blustery icy rain, but at least it eased off. Out with Marco, Kev, Cameron & Murray.

Sunday Jan 8, 2017 #

10 AM

Trail Running 1:26:39 [3] 10.42 mi (8:19 / mi) +490m 7:15 / mi
ahr:128 max:150

Run from the house direct up to the north face of Cockleroi, Witchcraig, Guthries, Loch, Hillhouse and back. Nice run, felt quite good though kept effort well controlled. Dull & fairly mild

Saturday Jan 7, 2017 #

9 AM

Trail Running 1:17:29 [2] 9.51 mi (8:09 / mi) +360m 7:17 / mi
ahr:123 max:140

Run from the house up to the canal, up to Beecraigs, Cockleroi, Loch car park, over Hill house and back. Kept it nice and easy. Dull but not cold.

Friday Jan 6, 2017 #

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

12 PM

Trail Running 25:54 [3] 3.5 mi (7:24 / mi) +20m 7:16 / mi

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

Conditioning 10:00 [3]

2 sets of Oregon circuits (20secs on/off) with Paddy and Cameron.

Road Running 9:12 [2] 1.27 mi (7:15 / mi) +10m 7:04 / mi

Run straight back to work.

Thursday Jan 5, 2017 #

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

12 PM

Road Running 13:51 [2] 1.97 mi (7:02 / mi) +40m 6:37 / mi

Run across to AS. Legs feeling good.

Hill Running 30:45 [4] 3.72 mi (8:16 / mi) +350m 6:24 / mi

From the boulder up the bog, pipers, nether, tourist descent, dasses then finish up the crags. Did first climb pretty hard then brisk down the tourist track. Throttled back a bit after that. Superb day for it, cold, dry and sunny. Out with Dessie, Kev and Paddy who were running strong.

Road Running 13:02 [2] 1.9 mi (6:52 / mi) +30m 6:32 / mi

Run back to work

Wednesday Jan 4, 2017 #

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

Note
(rest day)

Tuesday Jan 3, 2017 #

1 PM

Hill Running 1:30:05 [3] 7.36 mi (12:14 / mi) +800m 9:09 / mi

Running about in the Lomond Hills of Fife from Kinnesswood. Interesting mix of terrain!

Monday Jan 2, 2017 #

10 AM

Hill Running 1:22:34 [4] 8.27 mi (9:59 / mi) +920m 7:25 / mi

Run from Alva Glen car park up Ben Ever, Ben Cleuch, Andrew Gannel, Kingseat and down to Tilli with Marco & Steve F. Cracking day for the hills, clear and frosty. Underfoot conditions pretty solid! Good run with a pretty strong pace on the climbs and on a few of the descents, good fun.

Sunday Jan 1, 2017 #

9 AM

Trail Running 1:12:26 [3] 9.41 mi (7:42 / mi) +300m 7:00 / mi
ahr:128 max:155

Nice frosty sunny run up to Beecraigs with John R. Headed to Cockleroi and back. Luckily calfs totally fine. Nice start to the running year.

« Earlier | Later »