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Training Log Archive: runnermdj

In the 31 days ending Aug 31, 2017:

activity	#	time	miles		km		+m
Hill Running	15	19:21:09	106.28	(10:56)	171.04	(6:47)	11270
Walking	11	17:10:00					2460
Road Running	9	5:04:26	42.9	(7:06)	69.04	(4:25)	400
Trail Running	5	4:15:59	32.36	(7:55)	52.08	(4:55)	730
Bike	12	4:00:00	48.0	(5:00)	77.24	(3:06)
Orienteering	1	1:22:00	4.84	(16:57)	7.79	(10:32)	150
Conditioning	2	20:00
Total	48	51:33:34	234.38		377.2		15010

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Thursday Aug 31, 2017 #

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

12 PM

Road Running 14:53 [2] 1.97 mi (7:33 / mi) +40m 7:06 / mi

Run across to AS

Hill Running 31:36 [4] 3.41 mi (9:16 / mi) +320m 7:10 / mi

Run up the bog, then up Pipers gully then the summit gully onto the summit of AS. Headed across to Nether then down to the back loch and did a hard effort up the Whinny East climb. Finished down the dry valley. Out with Cam, Marco & Derek. Nice dry conditions.

Road Running 14:11 [2] 1.88 mi (7:33 / mi) +40m 7:05 / mi

Run back to work

Wednesday Aug 30, 2017 #

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

Note
(rest day)

Tuesday Aug 29, 2017 #

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

Chilly morning

12 PM

Road Running 10:19 [2] 1.35 mi (7:38 / mi) +10m 7:28 / mi

Warm up to Warriston Triangle

Road Running intervals 30:04 [4] 5.1 mi (5:54 / mi) +20m 5:49 / mi

Tempo interval session - 3 x 10mins (2min recs). Ran one rep out, 5min out/back and last rep back along the cycle path via dogleg and psycho path. Paced it fairly well, felt ok, though not particularly speedy. Rep stats :

Rep 1 : 10.02, 1.66 miles, 6m03s/mile
Rep 2 : 10.01, 1.71 miles, 5m51s/mile
Rep 3 : 10.01, 1.73 miles, 5m48s/mile

It's slightly uphill, and had a couple of bits of headwind (though largely sheltered) on the way out, so no surprise the pace increased. Good session. Was just quicker than Cat, and a bit behind Marco though within 10secs/mile.

Road Running 7:49 [2] 1.01 mi (7:44 / mi) +10m 7:31 / mi

Tired run back to work.

Monday Aug 28, 2017 #

9 AM

Walking 1:30:00 [1] +200m

Bank holiday walk in Beecraigs with Tracey.

1 PM

Orienteering 1:22:00 [2] 4.84 mi (16:57 / mi) +150m 15:27 / mi

Went to Muiravonside for a recce. The security bods there let me know where to avoid as there was filming going on. Managed to skirt round the side of the filming location in stealth mode through the trees, and it looked a fairly sizeable production with smoke machines and big horses. Found out later it was Outlander they were filming.

Sunday Aug 27, 2017 #

9 AM

Hill Running 1:03:12 [4] 5.26 mi (12:01 / mi) +750m 8:20 / mi
ahr:145 max:159

Run from Threlkeld up Blencathra via Halls Fell ridge and then down via Blease Fell (short route). Climbed quite hard, 41.40 to the top. Fairly quick on the descent. Tracey managed a pre-breakfast run up Skiddaw in glorious sunshine, but the cloud came in just as we drove to Threlkeld and it was pea soup even below 400m at one point. Still nice conditions for a run. Always love this route.

11 AM

Walking 1:20:00 [1] +260m

Walk with T & H up Great Mell Fell from Brownrigg Farm. Made the mistake of following a path up through the woods which was mega boggy (near Routing Gill), got distracted by National Trust sign. Came down the way we should've come up (roughly SE ridge). Nice walk (apart from bog) and would be superb views though the cloud was just skimming the summit when we got there.

Saturday Aug 26, 2017 #

12 PM

Hill Running 1:10:44 [3] 6.14 mi (11:31 / mi) +700m 8:30 / mi
ahr:139 max:161

Run from Whinlatter through the woods to Hobcarton car park, then up the Hobcarton Gill valley on forest tracks before heading up the hill onto Ladyside Pike and Hopegill Head. Mist on the very top, though coming and going. Very quiet for a bank holiday until the summit! Headed across to Grisedale Pike then down the NE ridge back to Whinlatter. Great run.

2 PM

Walking 1:30:00 [1] +270m

Walk with T & H to Whinlatter Hill (NW summit - the Wainwright!). Nice walk though boggy in places.

Friday Aug 25, 2017 #

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

12 PM

Trail Running 27:51 [3] 3.5 mi (7:57 / mi) +10m 7:53 / mi

Run 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)

Road Running 14:14 [2] 1.82 mi (7:49 / mi) +10m 7:41 / mi

Run back to work

Thursday Aug 24, 2017 #

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

12 PM

Road Running 14:53 [2] 2.0 mi (7:26 / mi) +40m 7:00 / mi

Run across to AS

Hill Running 33:21 [4] 3.4 mi (9:49 / mi) +380m 7:17 / mi

Run up the bog, pipers to the knoll, down to Duddy, up MFD to Crow Hill, across to nether and down the ridge above the tourist path. Nice run. Tried a steady effort up MFD but still hard! Quite warm.

Road Running 14:09 [2] 1.87 mi (7:34 / mi) +40m 7:06 / mi

Run back to work

Wednesday Aug 23, 2017 #

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

Note
(rest day)

Did some nav coaching with Drew up at Beecraigs at night

Tuesday Aug 22, 2017 #

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

12 PM

Road Running 13:05 [2] 1.69 mi (7:44 / mi) +10m 7:36 / mi

Warm up to Warriston

Road Running intervals 18:14 [5] 3.29 mi (5:33 / mi) +10m 5:29 / mi

Session round Warriston triangle - 'The TED' - 3 x 3, 2, 1min (1min recs)
Rep paces - 5.37, 32, 30, 32, 43, 38, 35, 28, 5.15min/mile so fairly consistent. Typically just ahead of Paddy & Cat, and behind or with Marco. Decent but humid conditions. Tough trying to run fast on the flat again!

Road Running 14:07 [2] 1.88 mi (7:30 / mi) +10m 7:23 / mi

Warm down back to work.

Monday Aug 21, 2017 #

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

12 PM

Road Running 50:01 [2] 6.53 mi (7:40 / mi) +40m 7:31 / mi
ahr:118 max:133

Cycle path loop plus Stockbridge loop with Murray, Kev & Marco

Sunday Aug 20, 2017 #

9 AM

Trail Running 1:08:02 [3] 8.68 mi (7:50 / mi) +310m 7:03 / mi
ahr:128 max:146

Run up to Cockleroi and back from the house. Legs felt quite good. Nice bright, breezy morning. Horrible to be running on tarmac again in the town.

12 PM

Walking 1:00:00 [1] +50m

Nice walk round Muiravonside with T & H

Saturday Aug 19, 2017 #

7 AM

Hill Running 54:15 [3] 5.44 mi (9:58 / mi) +520m 7:41 / mi
ahr:134 max:152

Last run of the hols. Pre-breakfast run up the zig-zags to Kohlmais middle station then a loop up the lower part of Montelino to about 1540m, then descent back down longer way. Poured with rain and distinctly cool, but still enjoyed it. Significant delays due to cows, walked a few sections. Going to miss running up a hill every day!

Friday Aug 18, 2017 #

Walking 1:30:00 [1] +120m

Walk round Berg Kodok

9 AM

Hill Running 1:25:43 [3] 8.65 mi (9:55 / mi) +860m 7:34 / mi
ahr:138 max:149

Run from the hotel up the zig zags to the Bernkogel shoulder, across the reservoir to the Wetterkreuz, up the Reiterkogel, then along the ridge and down to Berg Kodok to meet T & H. Great run in the sun with fantastic views. Had to stop for a moment at the top of the Reiterkogel to take it all in. Back to sunny Scotland tomorrow! Note - Garmin expected 10k down to 47mins. Running about Alps not good for fitness!

Thursday Aug 17, 2017 #

Note

Garmin watch now thinks I'm a lot less fit due to all these slow runs at a high HR. Vo2 max down to 49 and 10k predictor at 44mins!

9 AM

Hill Running 1:24:27 [3] 7.5 mi (11:16 / mi) +1000m 7:58 / mi
ahr:138 max:149

Run from the hotel up to Hinterglemm then up to the Zwolferkogel top station to meet T & H. All uphill albeit very gradual at first. Quite tough though kept the effort steady using the HRM. Sun beating down on the top half of the climb.

Wednesday Aug 16, 2017 #

9 AM

Walking 1:50:00 [1] +10m

Walked from the Kohlmaiskopf to the hotel via the Spielberghaus with T & H. 800m descent with virtually no climb. Overcast with showers though dried up towards the end.

11 AM

Hill Running 1:24:07 [3] 9.4 mi (8:57 / mi) +750m 7:10 / mi
ahr:136 max:149

Ran from the hotel up the Bernkogel via the runnable zig-zags and back. Steady climb and briskish descent. Sun came out but ok conditions. Legs not that fresh!

Tuesday Aug 15, 2017 #

9 AM

Walking 2:20:00 [1] +400m

Walked with T & H up to Lindlingalm, then a nice loop at the end of the valley via Ossmannalm before returning to Lengau. Lovely walk in the sun. Legs felt fine after yesterday but decided to not bother going a run.

Monday Aug 14, 2017 #

9 AM

Hill Running 4:00:41 [4] 15.42 mi (15:37 / mi) +1500m 11:59 / mi
ahr:134 max:150

Decided to have a go at the Saalbach seven summits route from the Schattberg East top over the Stemmerkogel, Hochkogel, Hochsaalbachkogel, Barensteigkogel, Manlitzkogel, Mittagskogel, and the Geisstein, finishing at Lindlingsalm. Set off steady on a sunny blue sky morning using the HRM to keep the pace controlled as knew it would be a long way (for me these days!). A great route with some challenging bits. Last descent was a lot tougher than expected, pretty rough and tricky going, so took a little longer than expected. Easy day or rest tomorrow, legs may be feeling the nearly 8000ft of descent!

Sunday Aug 13, 2017 #

9 AM

Trail Running 1:11:45 [2] 9.19 mi (7:48 / mi) +150m 7:26 / mi
ahr:125 max:135

Easy day before (hopefully) doing the 7 summits run tomorrow. Ran up the valley to Hinterglemm then down the valley to Jausern and back up to Saalbach. Steady easy effort. Nice & sunny but cool.

Saturday Aug 12, 2017 #

9 AM

Hill Running 1:16:47 [4] 8.39 mi (9:09 / mi) +800m 7:04 / mi
ahr:140 max:151

Ran up the valley to Spielberghaus/Wirtsalm, then up the traversing climb to the Kholmaiskopf summit (56mins). Descended straight down to Saalbach at a brisk pace. Good run in nice cool weather, with a few showers.

11 AM

Walking 2:00:00 [1] +200m

Walk with T & H from the Kohlmaiskopf top station along the ridge to the Gruner Boden Hutte for lunch. Great trail with lots of blueberries which slowed progress. Worked our way down the hill and across to finish at the middle station. Broken cloud & some showers, but great walk.

Friday Aug 11, 2017 #

3 PM

Walking 55:00 [2] +400m

Wet chilly day. Brisk walk up to the Kohlmaiskopf middle station then jogged/walked back down.

Thursday Aug 10, 2017 #

9 AM

Hill Running 1:11:36 [4] 5.28 mi (13:34 / mi) +1020m 8:28 / mi
ahr:140 max:149

Run from the hotel up the Schattberg via the main route up the north side. Really enjoyed the steady gradients up to the middle station. Much tougher after that up through the woods and the steep ski piste at the top. Tried to keep the effort steady though this felt like hardly any forward movement on the steepest bits. Misty up to the top of the woods then broke out into sunshine.

10 AM

Walking 1:45:00 [1] +400m

Family hill walk from Schattberg East over to the Stemmerkogel and back via Schattberg West. Fantastic walk in the sun above the cloudy valleys. Raining on the way down the gondola so perfect timing.

Wednesday Aug 9, 2017 #

9 AM

Hill Running 1:16:19 [4] 7.46 mi (10:14 / mi) +850m 7:33 / mi
ahr:140 max:155

Ran up the valley to Eibing then up the landrover track climb to the Wetterkreuz and Reiterkogel (56mins). Ran the climb fairly hard, just maintaining running the whole way. Warm when the sun was out. Ran along the South West ridge, then dropped to the col and across to finish at Berg Kodok to meet T & H. Nice run.

11 AM

Walking 1:30:00 [1] +150m

Walk round Expedition Kodok

Tuesday Aug 8, 2017 #

9 AM

Hill Running 1:22:44 [3] 8.76 mi (9:27 / mi) +800m 7:21 / mi
ahr:137 max:148

Ran up to the Kleberkopf and back. Took it steady on the climb, 53mins to the top. Brisk descent back. Lovely morning, pretty warm on the open hill but at least plenty shade. Great hill for views.

Monday Aug 7, 2017 #

9 AM

Trail Running 1:00:44 [2] 7.5 mi (8:06 / mi) +250m 7:20 / mi
ahr:128 max:142

Run from Saalbach up the valley to Lengau which I overshot by a mile and returned to meet T & H off the bus. Nice brighter morning and not too hot. Fairly easy paced.

Sunday Aug 6, 2017 #

9 AM

Hill Running 1:14:40 [3] 8.47 mi (8:49 / mi) +700m 7:01 / mi

Ran up the valley towards the Spielberghaus then up the zig-zags onto the Bernkogel shoulder, then across to the reservoir at Wetterkreuz, then down the long descent to the valley and back to the hotel. First mile was a bit grim from after yesterday's travelling but ok after that. Almost about turned after a few grumbles of thunder but it was ok as I got higher, apart from 15mins of very heavy rain. Struggling with stiff ankles, hopefully loads of hills will help rather than hinder them.

Saturday Aug 5, 2017 #

Note
(rest day)

Travelling

Friday Aug 4, 2017 #

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

12 PM

Trail Running 27:37 [3] 3.49 mi (7:55 / mi) +10m 7:51 / mi

Run round Warriston big loop then 6 laps of strides at St Marks park.

Conditioning 10:00 [3]

2 sets of Oregon circuits (20secs on/off)

Road Running 14:13 [2] 1.8 mi (7:54 / mi) +10m 7:46 / mi

Run back to work

Thursday Aug 3, 2017 #

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

12 PM

Road Running 14:15 [2] 1.79 mi (7:58 / mi) +40m 7:27 / mi

Run across to AS

Hill Running 30:57 [4] 3.3 mi (9:23 / mi) +320m 7:12 / mi

Ran from the boulder to the Hyman's knoll climb, over Whinny, DV col, Nether, Pipers descent then crags to finish. Took the climbs at a controlled pace and only one brief stop. Out with Kev, Marco & Cameron. Wet underfoot from the morning rain but got lucky and it stayed dry for the run.

Road Running 15:00 [2] 1.94 mi (7:44 / mi) +40m 7:16 / mi

Run back to work

Wednesday Aug 2, 2017 #

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

Note
(rest day)

Tuesday Aug 1, 2017 #

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

12 PM

Road Running 12:35 [2] 1.68 mi (7:29 / mi) +10m 7:21 / mi

Run to Warriston

Road Running intervals 24:17 [4] 4.24 mi (5:44 / mi) +10m 5:41 / mi

Session round Warriston triangle - 2 sets of 5min, 4min, 3min (90sec).
Paces - 5.49, 5.47, 5.37, 5.43, 5.38, 5.44min/mile.
Ran with Marco on last four reps once his pace slowed to mine. Pretty steady. Decent session.

Road Running 8:07 [2] 1.06 mi (7:39 / mi) +10m 7:26 / mi

Run back to work

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