Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: runnermdj

In the 31 days ending Oct 31, 2017:

activity	#	time	miles		km		+m
Road Running	20	10:15:16	84.63	(7:16)	136.2	(4:31)	810
Trail Running	15	8:46:14	65.03	(8:06)	104.66	(5:02)	1670
Walking	4	6:00:00					930
Hill Running	7	5:59:07	38.9	(9:14)	62.6	(5:44)	2770
Bike	17	5:20:00	64.0	(5:00)	102.99	(3:06)
Orienteering	4	3:16:29	18.76	(10:28)	30.19	(6:30)	950
Conditioning	2	20:00
Total	58	39:57:06	271.32		436.64		7130

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Tuesday Oct 31, 2017 #

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

12 PM

Road Running 13:07 [2] 1.72 mi (7:38 / mi) +10m 7:29 / mi

Warm up to Warriston triangle.

Road Running 24:17 [4] 3.9 mi (6:14 / mi) +10m 6:11 / mi

Session 6 X 4mins (80sec recs). Started very steady and didn't push the pace. Only picked it up only on the last rep at 5.40 pace. Rest slower than 6min/mile.

Road Running 11:01 [2] 1.51 mi (7:18 / mi) +30m 6:52 / mi

Warm down back to work.

Monday Oct 30, 2017 #

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

12 PM

Road Running 50:51 [2] 6.65 mi (7:39 / mi) +40m 7:30 / mi

Cycle path loop from work with the guys.

Sunday Oct 29, 2017 #

Event: CompassPoint Scottish Orienteering League 7

12 PM

Trail Running 6:55 [2] 0.84 mi (8:14 / mi) +40m 7:10 / mi

Warm up jog to start though stopped early to walk when caught up Tracey & Hanna.

Orienteering 1:11:11 [4] 5.24 mi (13:35 / mi) +350m 11:15 / mi

SOL - Drummond Hill - Short Brown
Another disappointing SOL. Fine to #8 though granted most of the controls were straightforward. Climbed the hill from the track bend below #9 and popped out in a shallow bracken filled re-entrant. No control. Hunted a bit and eventually found it beyond a fallen tree. Contoured to #10, maybe track was quicker, hard to tell (update - contour better - 2nd fastest split). #11 turned out to be a disaster. Planned to climb above the next crags then contour but got distracted by minor craggy ground short of the control and ended up searching much higher than the control. Did continue further round but was confused so decided to climb until I could see the wall to relocate and try again. Relocated off wrong hill top so was back where I started but carried on round further and spotted control on a flat area (over 5mins lost). P*ssed off at myself but cracked on. One more clanger after nailing the controls to #16, had passed a Moravian guy and in the rush managed to miss #17 and only realised at #18, so climbed back up the hill to get it (2.10 binned). All in all 75% ok, but very costly mistakes. Nice wood, though pretty tough going in places. Glorious day.

Result - 9th/28 on short brown. 11mins down on Dan Gooch mainly due to #11 & #17.

Worst route choice of the day was coming back A9/M90, at least an hour lost due to congestion.

Saturday Oct 28, 2017 #

Event: INT bto Urban League - SOUL 10

12 PM

Road Running 7:35 [2] 1.05 mi (7:13 / mi) +10m 7:01 / mi

Warm up to the start plus a couple of strides.

Orienteering 40:11 [4] 5.62 mi (7:09 / mi) +50m 6:57 / mi

SOUL - Livingston 6.6km
41 controls so non stop action. Really enjoyed the course, like the combination of faster running, focus and snap decision route choice of urban. Was fairly clean apart from one big clanger in the middle. Came through the underpass after #19 the then navigated to #3 then #2 before realising I was heading back to the start, doh!. Navigated from #2 to #20 to get back on track but likely 90secs or so lost, and also spent rest of the run thinking I'd get dq'ed, but thankfully not. Time loss will be costly!

Update - lost about a minute doing the extra controls enroute to #20. 2nd to Ray again, 1.11 down.

Note - Can see advantage of SI Air on a course like this (best part of 1min in 41 controls?). Something to consider if doing more urban.

Friday Oct 27, 2017 #

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

12 PM

Trail Running 26:39 [3] 3.54 mi (7:32 / mi) +10m 7:28 / mi

Run round Warriston big loop to the park then 6 laps of strides with Murray & Fraser.

Conditioning 10:00 [3]

Road Running 12:19 [2] 1.66 mi (7:25 / mi) +20m 7:09 / mi

Run back to work

Thursday Oct 26, 2017 #

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

12 PM

Hill Running 43:24 [3] 5.53 mi (7:51 / mi) +260m 6:51 / mi

Run from work to AS. Short of time so went directly up to Nether and back via the tourist path.

Wednesday Oct 25, 2017 #

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

Note
(rest day)

Tuesday Oct 24, 2017 #

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

12 PM

Road Running 12:49 [2] 1.71 mi (7:30 / mi) +20m 7:14 / mi

Warm up to Warriston triangle

Road Running 25:09 [5] 4.45 mi (5:39 / mi) +10m 5:37 / mi

Session round the triangle - 1, 2, 3, 4, 5, 4, 3, 2, 1min with 1min recs after the 1, 2 & 3 and 75secs after the 4 & 5.
Paces - 6.03, 5.28, 5.28, 5.39, 5.43, 5.39, 5.56, 5.37, 5.08
Pretty even effort after the usual warm up rep. Worked pretty hard. Just ahead of Marco but well behind Kev & Andy as usual.

Road Running 8:56 [2] 1.15 mi (7:46 / mi) +10m 7:34 / mi

Warm down back to work. Legs knackered.

Monday Oct 23, 2017 #

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

12 PM

Road Running 50:13 [2] 6.63 mi (7:34 / mi) +40m 7:26 / mi

Lunch run round the cycle path loop plus Stockbridge loop. Good turn out of eight.

Sunday Oct 22, 2017 #

9 AM

Road Running 11:39 [1] 1.27 mi (9:10 / mi)

Helix Junior Parkrun #66 with Hanna. She was flying today, fastest time she's run with me. A bit breezy.

10 AM

Trail Running 1:13:01 [3] 9.18 mi (7:57 / mi) +300m 7:13 / mi

Run from the house up to Cockleroi via the canal, and fairly direct back. Steady run.

Saturday Oct 21, 2017 #

9 AM

Trail Running 36:54 [2] 4.7 mi (7:51 / mi) +50m 7:36 / mi

Run up the Avon, along the canal and back. Avon path getting muddier.

1 PM

Trail Running 4:24 [3] 0.59 mi (7:27 / mi) +20m 6:45 / mi

Warm up

Orienteering 42:46 [4] 4.04 mi (10:35 / mi) +350m 8:20 / mi

ESOC local event on Whinny Hill - Green course
Good value for money event with 28 controls on Whinny Hill and Dunsapie Crag. Enjoyed the course. Only losses were a slight delay at #8 checking (luckily) the initial control number as was at 232 instead of 223, both knolls in the gorse quite close together, and at least 90secs lost at #25 ( boulder by path). Navigated to correct reentrant then ran up only obvious path but no control. Mapping just a bit iffy in the area as boulder was a bit further north though not on a path (GPS suggested I ran straight to the map control location). Any other time losses would've been down to sub-optimal route choice, but generally felt ok. Lucky with weather, breezy but nice and cool/dry. Hanna had fun on the white/yellow. Great place for a local event.

Friday Oct 20, 2017 #

Note

Visit to Homesteads Fort on Hadrian's Wall on the way home. Well worth the diversion plus nice walking along the wall.

6 AM

Hill Running 45:42 [3] 5.09 mi (8:59 / mi) +280m 7:40 / mi

Pre-breakfast run up Latrigg via the zig-zags and back. Took it fairly easy. Quite misty at times with some drizzle though headtorch was up to the job.

Thursday Oct 19, 2017 #

2 PM

Trail Running 1:23:13 [3] 10.56 mi (7:53 / mi) +300m 7:14 / mi

Run from Keswick down the west side of Derwent Water via the terrace path on way out, then lower track by the lake on the way back. Chose a higher path at one point instead of sticking to the lake which was a bad mistake (boggy & rocky), and rejoined the lakeside path anyway a mile later. Bit tired though felt ok running. Dry & breezy.

Wednesday Oct 18, 2017 #

9 AM

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

Walk from Scawgill Bridge (Darling Howe) with T & H up the valley a bit before heading on to a very boggy path to connect with the wall up the south side of Broom Fell. Sunk over my knee it one point carrying Hanna! Lovely ridge walk to Graystones to make up for Sunday's failure then down into the woods and back. Magic sunny weather & great views. Good route despite the early bogs.

12 PM

Hill Running 1:15:29 [3] 6.18 mi (12:13 / mi) +700m 9:02 / mi

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. Headed across to Grisedale Pike then down the NE ridge back to Whinlatter. Love this route and clear this time. Legs a bit tired/low on energy from hill walk so took it steady.

Tuesday Oct 17, 2017 #

9 AM

Hill Running 56:21 [3] 6.31 mi (8:56 / mi) +400m 7:28 / mi

Ran up the railway then onto the tracks on south side of Latrigg. Found a couple of new climb's to connect with the top track which took me round to the nose climb, and onto the summit. Descended to car park then went over Mallen Dodd and down via zig zags and Fitz Park. Good run and luckily no trees down after overnight gales, just a few branches. Still windy but ok. Felt fine.

1 PM

Walking 1:20:00 [1] +150m

Went a walk with T & H up the Hobcarton valley. Took a cross country route across the burn to join the tracks on either side to make a nice loop, albeit with wet feet! Lovely quiet valley.

Monday Oct 16, 2017 #

9 AM

Hill Running 1:17:25 [3] 9.06 mi (8:33 / mi) +500m 7:18 / mi

Run from the house up the zig-zags to Latrigg, down east ridge, then out and back to Lonscale gate from the car park, up the grass to Latrigg, then back via zig zags and Fitz Park. Strange conditions, very dark with heavy showers at times and very variable wind. Atmospheric! Very mild too. Legs felt decent.

Sunday Oct 15, 2017 #

10 AM

Walking 1:20:00 [1] +150m

Looked like a weather window for a walk so headed to Scawgill Bridge car park for a walk up Graystones with T & H. Nice walk up through the woods but when we came to the open hill for the short steep climb to the top it was blowing a gale so decided to turn back as quite scary for Hanna. So met office forecast b*LL*x once again! Nice walk though, must come back.

1 PM

Trail Running 1:22:47 [3] 10.35 mi (8:00 / mi) +250m 7:26 / mi

Decided to run round Derwent Water as original plan of Lonscale Fell probably would've involved crawling. Ran round clockwise and particularly enjoyed the terrace on the west side, great trail. Was surprised when I got to the duckboards at south end and sections were in the lake (inch or two deep), but was taken by surprise when the final 200m so to the road was knee deep so had to wade. Hadn't run back the east side before and wasn't that great, very bitty, and back in the lake on a couple of sections. Also sections of narrow pavement by the road. Will run out & back west side next time. Very dull and raining a bit, but at least fairly sheltered.

Saturday Oct 14, 2017 #

10 AM

Trail Running 8:25 [2] 1.15 mi (7:19 / mi) +20m 6:57 / mi

Warm up to the start

11 AM

Orienteering 42:21 [4] 3.86 mi (10:58 / mi) +200m 9:27 / mi

Border Liners local event at Eycott Hill - Long course (5k)
Bonus to have a local event on while on holiday and a nice (though rough-ish) open hilly moorland so double bonus. Started well with fastest split to #1 though lost a chunk of time at #3 (over 2mins), a control at marsh end, though the actual marsh went way further up the hill, so it was halfway down it! Shouldve noticed from other features that I was too high. A few of the controls seemed a wee bit off, #5 in particular too far east, so was losing 20 - 30 secs here and there without much in the way of anything which felt like a mistake. Finished well with 6 out of 7 last fastest splits but earlier time losses meant finishing 5th from 42, 4mins down. Enjoyed the course, especially as don't do these kind of areas much. Would've been good MM training. Very wet underfoot after recent rain. T & H enjoyed the Novice (orange) in their wellies.

Trail Running 2:27 [2] 0.28 mi (8:45 / mi) +20m 7:09 / mi

Boggy run back to the car.

12 PM

Walking 1:00:00 [1] +230m

Went a walk up Gowbarrow Fell with T & H from Dockray. Nice walk, especially path near the top, though pretty muddy further down. Forecast sunshine nowhere to be seen and quite breezy. Visited Aira Force afterwards and quite surprised by how spectacular it was.

Friday Oct 13, 2017 #

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

Roasting

Note
(rest day)

Note

Scottish Vets team announced yesterday for the home international cross country in Derry in November. Managed to scrape into the V45 team so better get on the training!

C • Congratulations! 2

Thursday Oct 12, 2017 #

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

12 PM

Road Running 14:52 [3] 1.95 mi (7:37 / mi) +40m 7:10 / mi

Run across to AS

Hill Running 30:58 [3] 3.42 mi (9:03 / mi) +330m 6:58 / mi

Run on AS from the boulder up the bog then a runnable zig zag up the crags (with Derek) before heading solo up the steep zig zags to Nether, across to Whinny then down the dry valley. Took it steady and felt decent on the climbs, well in control.

Road Running 13:52 [2] 1.86 mi (7:27 / mi) +40m 6:59 / mi

Run back to work

Wednesday Oct 11, 2017 #

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

12 PM

Road Running 45:29 [2] 6.15 mi (7:24 / mi) +60m 7:11 / mi

Steady run through Inverleith Park and down to the coast, then back by the cycle paths. Wet lunchtime, quite heavy for a bit around Pilton.

Tuesday Oct 10, 2017 #

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

12 PM

Road Running 12:06 [2] 1.59 mi (7:37 / mi) +20m 7:19 / mi

Warm up to Inverleith Park

Trail Running intervals 19:10 [3] 3.04 mi (6:18 / mi) +60m 5:56 / mi

Session in Inverleith Park - 3 x 3, 2, 1min (1min). Legs tired so just took it steady, chatting with Dessie at the back. Good to stretch the legs out a bit, was running around 6.10s for the later reps.

Road Running 13:30 [2] 1.74 mi (7:46 / mi) +40m 7:15 / mi

Run back to work

Monday Oct 9, 2017 #

Bike 20:00 [2] 4.0 mi (5:00 / mi)

12 PM

Road Running 45:49 [2] 5.93 mi (7:44 / mi) +40m 7:34 / mi

Cycle path loop easy with Paddy and Marco (for a short bit). Legs a bit tired but ok, no muscle soreness. Tried to persuade Paddy to sign up to attackpoint.

Sunday Oct 8, 2017 #

1 PM

Road Running 15:49 [2] 2.19 mi (7:13 / mi) +20m 7:01 / mi

Warm up along the loch and back then to the start.

2 PM

Road Running 35:52 [5] 6.2 mi (5:47 / mi) +100m 5:31 / mi

Linlithgow 10k - Decided to come out of road race retirement since Hanna was doing the 2k kids run for he first time. Started quite steady and paced it pretty well. Was with John Redding and Colin Partridge to about 2.5k where John started slowly pulling away and I got a small gap on Colin. Felt I kept the pace strong the whole way with slowest mile of 6.04 on the hardest mile (5) but followed that with a 5.38. Colin caught me again at 9k and just couldn't hang onto him towards the end. Finished 11th and was sub 36, roughly same time as last run in 2013. Happy with that. Good conditions, cool with little wind.

Saturday Oct 7, 2017 #

8 AM

Trail Running 42:06 [2] 3.81 mi (11:03 / mi) +80m 10:22 / mi

Putting out the controls in the west and north part of Muiravonside for local event.

9 AM

Trail Running 10:20 [2] 1.02 mi (10:08 / mi) +50m 8:47 / mi

Putting out controls in the east part of Muiravonside.

4 PM

Trail Running 7:00 [2] 0.9 mi (7:47 / mi) +30m 7:03 / mi

Collecting in control I forgot to get Will to collect in!

Friday Oct 6, 2017 #

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

12 PM

Trail Running 26:38 [3] 3.47 mi (7:41 / mi) +20m 7:32 / mi

Run round Warriston big loop to St Marks Park

Conditioning 10:00 [3]

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

Road Running 12:11 [2] 1.66 mi (7:20 / mi) +30m 6:57 / mi

Run back to work

Thursday Oct 5, 2017 #

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

12 PM

Road Running 13:53 [2] 1.87 mi (7:26 / mi) +40m 6:58 / mi

Run across to AS

Hill Running 29:48 [4] 3.31 mi (9:00 / mi) +300m 7:01 / mi

Run from the boulder up the Hyman's Knoll climb, over Whinny, DV col, Nether, Pipers and finish up the crags. Took the climbs fairly steady.

1 PM

Road Running 13:45 [2] 1.83 mi (7:31 / mi) +40m 7:02 / mi

Run back from AS

Wednesday Oct 4, 2017 #

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

12 PM

Road Running 34:24 [2] 4.42 mi (7:47 / mi) +30m 7:37 / mi

Easy run down to the coast and back by dogleg with Kev, Andy and Paddy.

Tuesday Oct 3, 2017 #

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

12 PM

Road Running 12:46 [2] 1.71 mi (7:28 / mi) +10m 7:20 / mi

Warm up to Warriston triangle

Road Running intervals 24:00 [4] 4.15 mi (5:47 / mi) +10m 5:44 / mi

Session round Warriston Triangle - 4 sets of 5min (30sec), 1min (1min)
Paces -
5min reps - 5.52, 5.46, 5.49, 5.50min/mile
1min reps - 5.30, 5.31, 5.49, 5.32min/mile
Pretty consistent and felt strong the whole session. Paced it well. Ran with Cat though was pulling away slightly on the later longer reps. Kev & Andy well ahead running 5.20s.

Road Running 12:02 [2] 1.61 mi (7:28 / mi) +10m 7:20 / mi

Warm down back to work

Monday Oct 2, 2017 #

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

12 PM

Road Running 49:28 [2] 6.53 mi (7:35 / mi) +40m 7:26 / mi

Cycle path loop with Kev plus Stockbridge loop.

Sunday Oct 1, 2017 #

8 AM

Road Running 17:32 [1] 1.54 mi (11:23 / mi) +40m 10:32 / mi

Went a family run with Tracey and Hanna from the loch car park, round a loop by the high street, then out to the Peel and back. Most enjoyable, must do more of these. A bit damp!

9 AM

Trail Running 1:36:15 [2] 11.6 mi (8:18 / mi) +420m 7:28 / mi

Run along the loch then up to Beecraigs, Cockleroi, Guthrie's, Loch CP, Hillhouse and home. Took it fairly steady/easy. Wanted to get in something a bit longer. Varying degrees of dampness.

12 PM

Note

Went to Muiravonside to de-bramble one of the orange controls then plan the string course. Still p*ssing it down!

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