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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: runnermdj

In the 31 days ending May 31, 2017:

activity # timemileskm+m
  Road Running20 10:37:46 87.79(7:16) 141.29(4:31) 1050
  Trail Running12 6:40:38 51.15(7:50) 82.32(4:52) 1250
  Bike19 6:20:00 76.0(5:00) 122.3(3:06)
  Hill Running6 5:28:08 30.95(10:36) 49.81(6:35) 2970
  Orienteering4 2:37:27 17.47(9:01) 28.11(5:36) 480
  Walking1 1:45:00 270
  Conditioning3 30:00
  Total51 33:58:59 263.36 423.83 6020

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Wednesday May 31, 2017 #

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

12 PM

Trail Running 54:22 [2] 6.74 mi (8:04 / mi) +150m 7:33 / mi

Run to Corstorphine Hill and back via Dean path with Murray. Nice & sunny.

Tuesday May 30, 2017 #

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

12 PM

Road Running 17:24 [2] 2.32 mi (7:30 / mi) +70m 6:51 / mi

Run across to AS and checked out Haggis Knowe rep.

Trail Running 19:46 [5] 3.48 mi (5:41 / mi) +90m 5:15 / mi

Session - 6 x Haggis Knowe reps (0.58 miles) starting every 4.40 (roughly 1.20 recs). Had a good group out from both Warriston and Inverleith.
Rep times - 3.16, 3.11, 3.13, 3.24, 3.19, 3.22
Times look erratic and they kind of were, but had really bad issues with one of my orthotics slipping down the shoe as soon as I hit the descent. Had new salomons on which were really comfy but the insole issue meant I ended up running funny on the finish straight and spent the recoveries faffing with shoes and getting annoyed. Took the orthotics out for the last 2 reps but by then the damage was done and felt like I'd blown up. Shame as it's a great session.
Rep - https://gb.mapometer.com/running/route_3760733.htm...

HRM still spewing out nonsense.

Road Running 16:01 [2] 1.96 mi (8:10 / mi) +40m 7:41 / mi

Run back with James B

Monday May 29, 2017 #

Note
(rest day)

9 AM

Walking 1:45:00 [1] +270m

Nice walk at Beecraigs with Tracey. Loop from visitors centre via Cockleroi, Witchcraig, through the woods south of Wairdlaw, then down to the loch car park and back up. Most enjoyable. Very chilly East wind.

Sunday May 28, 2017 #

10 AM

Road Running 13:39 [2] 1.94 mi (7:02 / mi) +40m 6:37 / mi
ahr:125

Warm up to the primary school and back.

Road Running tempo 24:32 [5] 4.2 mi (5:50 / mi) +60m 5:36 / mi
ahr:159

Round the loch tempo (hard) from the house anti-clockwise. Decided to go for speed today instead of a Beecraigs plod since speed is often good for loosening off the ankles. Not done the route fast for quite a while and was pleased enough with time (1.20ish down on pb set when at peak fitness around 13 years ago!). Ran it the harder way round with a hillier start and had some headwind in the 2nd half. Good blow out and kept fairly strong throughout.

Road Running 12:52 [2] 1.64 mi (7:51 / mi) +40m 7:18 / mi
ahr:127

Warm down to he school and back. Gubbed.

Saturday May 27, 2017 #

9 AM

Trail Running 1:21:53 [3] 10.19 mi (8:02 / mi) +400m 7:10 / mi

Run up to Beecraigs, Cockleroi, Guthries, South Edge, Loch CP, Hill House and back. Still not feeling the best even on steady runs. Ankles struggling a bit towards the end, think the trainers are for the bin. HRM playing up, HR kept climbing when I hit a flat or downhill!

Friday May 26, 2017 #

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

12 PM

Trail Running 27:13 [3] 3.48 mi (7:49 / mi) +20m 7:41 / mi

Run round Warriston big loop to St Marks Park then 6 laps of strides

Conditioning 10:00 [2]

Couldn't do full Oregons with Dave & Kev due to tweaky knee so focussed on upper body and mountain climbers.

Road Running 8:54 [2] 1.12 mi (7:57 / mi) +10m 7:44 / mi

Run back to work

Thursday May 25, 2017 #

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

Had to remember lights for bike home at 11pm after evening course on orienteering event organisation
12 PM

Road Running 15:48 [2] 1.94 mi (8:09 / mi) +50m 7:32 / mi

Run across to AS. Very tired.

Hill Running hills 19:32 [4] 1.94 mi (10:04 / mi) +200m 7:38 / mi

Ran from the boulder up the bog, gutted haddie, nether, tourist descent and back. Kept it fairly easy. Pretty hot.

Road Running 14:16 [2] 1.85 mi (7:43 / mi) +40m 7:14 / mi

Run back to work

Wednesday May 24, 2017 #

Note

Spent a work volunteering day up at Beecraigs constructing a new section of path. So much better than the desk job and also improving a normally boggy run route! Win win! :-)
5 PM

Orienteering 16:17 [4] 2.45 mi (6:39 / mi) +50m 6:15 / mi

FVO CAT Linlithgow - Ran round Orange course (lap of the loch) to wake up the boxes and reassure Paul that they were all there.
7 PM

Road Running 8:52 [2] 1.19 mi (7:27 / mi) +10m 7:16 / mi

Run home

Tuesday May 23, 2017 #

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

12 PM

Road Running 7:51 [2] 1.05 mi (7:29 / mi) +10m 7:16 / mi
ahr:125

Run to Warriston

Road Running intervals 24:15 [5] 4.16 mi (5:50 / mi) +20m 5:45 / mi

Session round the Warriston big loop - 8mins (90secs), 4 x 2mins (1min), 8mins. Fairly solid effort. Still lacking a bit of pace. Good conditions. Andy well ahead, running there or thereabouts with Marco, with Dave & Cameron behind.

Road Running 12:25 [2] 1.66 mi (7:29 / mi) +10m 7:20 / mi

Warm down back to work

Monday May 22, 2017 #

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

12 PM

Road Running 46:00 [2] 5.94 mi (7:45 / mi) +50m 7:33 / mi

Run along the WoL then cycle path loop

Sunday May 21, 2017 #

9 AM

Road Running 9:38 [2] 1.25 mi (7:42 / mi)

Ran the Helix Junior Parkrun with 8 year old nephew Aaron. He sprinted off so fast at the start that it took me about 300m to catch him! At least he still ran the whole way, at an impressive pace. Hanna ran with Tracey and broke her nearly 2 year old pb with 11.39. Obviously running with dad is too much fun!
10 AM

Road Running 48:11 [2] 6.18 mi (7:48 / mi) +100m 7:25 / mi
ahr:120 max:133

Ran from the house along the loch and headed up towards Beecraigs but was feeling pretty knackered so turned for home at the top of Linlithgow.

Saturday May 20, 2017 #

12 PM

Trail Running 15:47 [2] 2.05 mi (7:42 / mi) +10m 7:35 / mi
ahr:125

Run to the start.

Orienteering 1:16:40 [5] 7.62 mi (10:04 / mi) +130m 9:33 / mi
ahr:154 max:165

Scottish Orienteering Championships - Gullane, M45 8th/16
Pretty poor overall. A few annoying time losses, #9 was east of the circle so had to back track to it having gone to the right rocks, #11 was very annoying, climbed up to the top of the broad spur above the Crag, missing the one hidden below it. And they were 'easy' controls. Second half just loads of point and shoot controls on the dunes, not my favourite! Disappointed at finish, at least 10mins leaked round the course.
C • Snap! 2
1 PM

Trail Running 11:28 [2] 1.48 mi (7:45 / mi) +10m 7:35 / mi
ahr:137

Run back to car. Tired.

Friday May 19, 2017 #

Event: Scottish Championships - Individual
 

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

12 PM

Trail Running 25:54 [3] 3.34 mi (7:45 / mi) +10m 7:41 / mi

Run to St Marks Park then 6 laps of strides

Conditioning 10:00 [3]

2 sets of Oregon circuits (20secs on/off) with Kev & Dave

Road Running 13:59 [2] 1.83 mi (7:38 / mi) +20m 7:23 / mi

Run back to work including Stockbridge loop

Thursday May 18, 2017 #

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

12 PM

Road Running 14:52 [2] 1.94 mi (7:40 / mi) +50m 7:06 / mi
ahr:122

Run across to AS

Hill Running hills 31:53 [4] 3.67 mi (8:41 / mi) +340m 6:45 / mi
ahr:137 max:165

Usual 'easy' route - bog, pipers, nether, tourist descent, dasses, crags. All fairly steady efforts apart from a blast up the crags to finish. Missed segment pb by one second though Kev was well ahead running 2.50 to my 3.05. Andy and Dave also out. Still dry as a bone! Not much wind for a change and quite humid. Tons of beasties.

Road Running 13:49 [2] 1.9 mi (7:16 / mi) +40m 6:49 / mi
ahr:134

Run back to work

Wednesday May 17, 2017 #

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

Note
(rest day)

Tuesday May 16, 2017 #

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

12 PM

Road Running 11:27 [2] 1.48 mi (7:44 / mi) +20m 7:25 / mi
ahr:117

Warm up to Warriston Triangle

Road Running intervals 18:14 [4] 3.18 mi (5:44 / mi) +10m 5:41 / mi
ahr:138 max:159

Session round the triangle - The TED - 3 x 3, 2, 1min (1min recs)
Fairly consistent pace though not significantly quicker than last week's tempo! Worked away at it. Running with Tom E, with Andy ahead. Bright and breezy

Road Running 12:11 [2] 1.55 mi (7:52 / mi) +10m 7:42 / mi
ahr:123

Run back to work

Monday May 15, 2017 #

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

12 PM

Road Running 49:46 [2] 6.52 mi (7:38 / mi) +50m 7:27 / mi
ahr:116 max:130

WoL, Ravelston, cycle path loop plus Stockbridge loop to finish. Easy run though still feeling a bit sluggish. HR on the low side.

Sunday May 14, 2017 #

9 AM

Road Running 12:42 [1] 1.25 mi (10:10 / mi)

Helix Parkrun #56 with Hanna. Another consistent run despite being breezy.
10 AM

Trail Running 1:11:05 [2] 8.68 mi (8:11 / mi) +300m 7:24 / mi
ahr:122 max:139

Any hopes of feeling fresh after not running (much) yesterday were soon dashed, felt pretty knackered. Kept it easy up to Cockleroi and back. HR back to being relatively low for the pace which is good.

Saturday May 13, 2017 #

Note
(rest day)

Full on day of organising the Inter-Counties Hill Champs at Broughton. Thankfully went well and FVO in the medals!
C • Well done 3

Friday May 12, 2017 #

10 AM

Hill Running 1:50:00 [3] 8.24 mi (13:21 / mi) +900m 9:58 / mi

Marking the course for Inter Counties in the Broughton Heights. Stop/start and with a heavyish rucsac. Actually out for nearly 3 hours.

Thursday May 11, 2017 #

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

12 PM

Road Running 14:55 [2] 1.94 mi (7:41 / mi) +40m 7:14 / mi

Run across to AS

Hill Running hills 33:38 [4] 3.64 mi (9:14 / mi) +360m 7:04 / mi

Run from the boulder. Did a climb then traverse round Whinny to Dunsapie Crag, then did the top section of MFD from the road hard, then over Nether, down Pipers, and up the crags to finish. Out with Kev, Paddy, Andy and Fraser. Cool easterly and bone dry yet again.

Road Running 14:28 [2] 1.89 mi (7:39 / mi) +40m 7:11 / mi

Run back to work

Wednesday May 10, 2017 #

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

Note
(rest day)

Tuesday May 9, 2017 #

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

12 PM

Road Running 12:56 [2] 1.71 mi (7:34 / mi) +10m 7:26 / mi
ahr:121

Run to Warriston Triangle

Road Running tempo 27:23 [4] 4.62 mi (5:56 / mi) +20m 5:51 / mi
ahr:155

Tempo run from the south junction of the triangle, along to then up Dogleg to 5 ways, then along the psycho path until 14mins (just short of Crewe Toll), turned then ran back. Stats :

Out : 14.00, 2.31 miles, 6.03min/mile
Back : 13.21, 2.31 miles, 5.47min/mile

Definitely a bit of climb on the way out although you'd swear normally that path was flat! Slight headwind too, so no surprise the pace dropped 20secs/mile after the turn without changing the effort. Paced it well and felt strong enough. Good to do a tempo, don't do enough of these.

Road Running 8:53 [2] 1.13 mi (7:52 / mi) +10m 7:39 / mi
ahr:126

Run back to work. Legs tired!

Monday May 8, 2017 #

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

12 PM

Road Running 47:13 [2] 6.13 mi (7:42 / mi) +40m 7:33 / mi

Easy steady round the WoL/cycle path loop with Kev, Marco & Dave.

Sunday May 7, 2017 #

10 AM

Hill Running 1:39:46 [3] 9.66 mi (10:20 / mi) +830m 8:09 / mi
ahr:133 max:149

Rare run in the pentlands from red moss whilst T & H at Jupiter artland. Ran through the cleuch then skyline climb up black hill, then followed my nose down to the Howe, then C5 climb up Carnethy, then Scald Law, Kips and back via the drove road. Good run, cool and dry. Tried to take it fairly easy with slow jogs on the climbs.

Saturday May 6, 2017 #

9 AM

Trail Running 34:30 [2] 4.2 mi (8:13 / mi) +150m 7:24 / mi

Such nice weather so did a trail loop from Balvormie down to the loch, back up to Cockleroi and back. Kept it easyish. Most enjoyable.
2 PM

Orienteering race 25:34 [5] 3.53 mi (7:15 / mi) +100m 6:39 / mi
ahr:156 max:165

Interlopers CATI at Almond Park in Livingston - Light Green course. Nice run round a fairly straightforward course. Still had a few overshoots but not much time loss. Perfect sunny weather.

Trail Running 6:29 [2] 0.88 mi (7:22 / mi) +20m 6:53 / mi
ahr:129

Warm down to play park and back.

Friday May 5, 2017 #

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

12 PM

Trail Running 30:33 [3] 3.99 mi (7:39 / mi) +10m 7:36 / mi

Run round Warriston big loop to St Marks Park then 8 laps of strides.

Conditioning 10:00 [3]

2 sets of Oregon circuits with Andy & Kev (20secs on/off)

Road Running 8:42 [2] 1.13 mi (7:42 / mi) +10m 7:29 / mi

Run back to work

Thursday May 4, 2017 #

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

12 PM

Road Running 15:08 [2] 1.93 mi (7:50 / mi) +40m 7:22 / mi
ahr:123

Run across to AS

Hill Running 33:19 [3] 3.8 mi (8:46 / mi) +340m 6:52 / mi
ahr:137 max:155

From the boulder up the bog, pipers, nether, tourist descent, dasses then finish up the crags. Took the climbs a bit easier as legs a bit tired from o-ing though not bad. Out with Dave, Marco, Kev, Paddy, Andy & Dessie. Cool, breezy & dry, and bone dry underfoot.

Road Running 13:34 [2] 1.85 mi (7:20 / mi) +30m 6:59 / mi
ahr:129

Run back to work

Wednesday May 3, 2017 #

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

5 PM

Trail Running 21:38 [2] 2.64 mi (8:12 / mi) +80m 7:29 / mi
ahr:132

Run from home up the Avon to Muiravonside. Dry as a bone!

Orienteering race 38:56 [4] 3.87 mi (10:04 / mi) +200m 8:40 / mi
ahr:153 max:164

FVO CAT at Muiravonside - Green Course 5.2km
Put in a fairly steady effort though average HR seems higher than perceived effort! Navigated ok though a few time losses - hesitation on descent to #3 which ended up easy, dogleg on way to #9 after running too far along river before cutting in, went to wrong thicket at #13 (which more obvious and was on the map but under the red line), walked for a bit on way to #14 so not to alarm the biggest dog I've ever seen, then a bit wayward descending to #15. Just over 3 minutes off the pace to the faster guys (Andy & Will).

Tuesday May 2, 2017 #

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

12 PM

Road Running 10:45 [2] 1.53 mi (7:02 / mi) +20m 6:45 / mi

Run to Warriston

Road Running intervals 24:10 [5] 4.28 mi (5:39 / mi) +10m 5:36 / mi

Session at Warriston Triangle. 2 sets of 5min, 4min, 3min with 70sec recoveries. Paces - 5.46, 5.36, 5.35, 5.36, 5.36, 5.44min/mile. Felt miles better than last weeks poor efforts, running strongly though a little tired on the last one. Gradually caught Andy and started to drop him towards the end. Kev there or there abouts and way ahead on last one. Nice cool conditions.

Road Running 12:01 [2] 1.6 mi (7:31 / mi) +30m 7:06 / mi

Warm down back to work

Monday May 1, 2017 #

Note
(rest day)

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