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Training Log Archive: runnermdj

In the 31 days ending Jan 31, 2018:

activity	#	time	miles		km		+m
Road Running	18	11:22:52	93.14	(7:20)	149.9	(4:33)	750
Hill Running	9	10:29:40	52.18	(12:04)	83.98	(7:30)	5540
Bike	15	4:50:00	58.0	(5:00)	93.34	(3:06)
Trail Running	8	3:26:43	25.67	(8:03)	41.31	(5:00)	760
Orienteering	3	2:32:58	13.95	(10:58)	22.45	(6:49)	660
Walking	1	1:30:00					200
Conditioning	2	20:00
Total	48	34:32:13	242.94		390.97		7910

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Wednesday Jan 31, 2018 #

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

Note
(rest day)

Tuesday Jan 30, 2018 #

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

12 PM

Road Running 14:54 [2] 2.09 mi (7:08 / mi) +10m 7:01 / mi

Run down to Warriston

Road Running intervals 20:06 [4] 3.41 mi (5:54 / mi) +40m 5:41 / mi

Session from Warriston through the park and along the cycle path loop (slightly uphill and into a headwind!) - 4 x 5mins (90sec recs). Legs feeling much better today so ran a solid session.

Paces - 5.52, 5.54, 5.55, 5.54min/mile

Road Running 10:51 [2] 1.52 mi (7:08 / mi) +20m 6:52 / mi

Ran back to work round the remainder of the cycle path loop

Monday Jan 29, 2018 #

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

12 PM

Road Running 52:27 [2] 6.86 mi (7:39 / mi) +50m 7:29 / mi

Cycle path loop with Dave, Murray & Paddy

Sunday Jan 28, 2018 #

10 AM

Orienteering 1:13:00 [2] 5.23 mi (13:57 / mi) +300m 11:51 / mi
ahr:112 max:135

With nippy legs and wet/windy weather, was a good morning for exploring Beecraigs at a leisurely pace.

Saturday Jan 27, 2018 #

11 AM

Trail Running 10:00 [2] 1.0 mi (10:00 / mi) +100m 7:38 / mi

Odds and sods of jogging about as a warm up

12 PM

Hill Running race 51:14 [5] 6.3 mi (8:08 / mi) +430m 6:43 / mi

Devils Burdens Relay - Leg 3 with Mike Reid
Was well up for trying to defend the vets title, knowing that there was going to be tough competition. Stewart and Dessie turned up a bit further down than expected but had taken the wrong line off West Lomond in the mist and lost several minutes. Shetts and Ochils vets had a fair gap ahead, so we just had to get the head down and run as hard as possible. Tried a new line below the crags to first control which seemed possibly quicker. The cross wind was brutal on the plateau so not much chance to recover. Was pretty boggy down the wall and just about caught Cambuslang by the valley. They were climbing slightly quicker so was well down the hard track from West Lomond before we caught them again. Was very fast running for last few miles with wind behind, but far from easy. Legs couldnt go any quicker. Pleased overall with run. Similar time to last year. Closed the gap on other vets teams but got beat by Ochils in the end (well done Godders!). Shetts came in after us so maybe John had gone wrong way. Great event as ever.
Results - 7th overall team, 2nd vets team

C • Good going Mark, sounds lik... 2

1 PM

Trail Running 8:50 [2] 1.03 mi (8:34 / mi) +10m 8:19 / mi

Jog back to the hall. Legs trashed.

Friday Jan 26, 2018 #

12 PM

Road Running 23:36 [2] 3.31 mi (7:08 / mi) +30m 6:56 / mi

Nice relaxed run along cycle path, loop around Ravelston & back. Legs felt fine.

Thursday Jan 25, 2018 #

12 PM

Road Running 16:20 [2] 2.23 mi (7:19 / mi) +10m 7:13 / mi

Run across to AS

Hill Running 33:41 [4] 3.67 mi (9:11 / mi) +340m 7:08 / mi

Run from the boulder up the big, pipers, nether, tourist descent, dasses and crags to finish. Fairly steady on the climbs. Pretty muddy underfoot in bits. Tourist descent quite technical. Nice and sunny at least. Out with Andy & Cameron.

Road Running 16:40 [2] 2.21 mi (7:32 / mi) +40m 7:08 / mi

Run back to work

Wednesday Jan 24, 2018 #

Note
(rest day)

Just as well given scotrail fiasco

Tuesday Jan 23, 2018 #

12 PM

Road Running 15:04 [2] 2.06 mi (7:19 / mi) +10m 7:12 / mi

Run down to Warriston

Road Running intervals 18:08 [4] 3.15 mi (5:45 / mi) +10m 5:42 / mi

Session round Warriston Triangle - 6 x 3mins (80sec recs). Legs still a little tired so session purpose was just to fire them up again before the weekend. Ran with Paddy. Kept effort hard but well in control.

Road Running 18:46 [2] 2.48 mi (7:34 / mi) +40m 7:12 / mi

Run back up to work

Monday Jan 22, 2018 #

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

Front puncture on return to the station so pushed bike home

12 PM

Road Running 51:33 [2] 6.6 mi (7:49 / mi) +50m 7:38 / mi

Cycle path loop with Dave & Andy. Tired legs

Sunday Jan 21, 2018 #

10 AM

Hill Running 1:33:51 [4] 7.56 mi (12:25 / mi) +750m 9:29 / mi

Late decision to bin the o-ing plans to get out earlier before the snow hit. Headed up Ben Cleuch via Ben Ever from Alva. What a difference being able to follow the trail from yesterday - 70mins climb yesterday, 53mins today. Headed out to Ben Buck just to make it a bit harder on the way back. No sign of any trail, a vast sea of untouched snow with not even a tussock poking through. Magic. Ran down Land Rover track which was relatively easy going. Shame most of the snow will disappear this week but there is an awful lot to melt. Started snowing just before we got home and within an hour cars were failing to get up the hill out our street so good call.

C • Ben Cleuch 2

Saturday Jan 20, 2018 #

10 AM

Hill Running 1:40:17 [4] 6.03 mi (16:38 / mi) +750m 12:00 / mi

Run from Alva Glen up to Ben Cleuch and back via Ben Ever with Dave and Andrea. Expected the conditions to be tough so planned route accordingly. Turned out to be as epic as expected. Passed the last hill walkers ahead just above the Nebit col then had to break the trail. Snow was almost waist deep at times but generally knee deep. Very tough work but great training. Absolutely stunning day too. Been a great winter for fantastic snowy runs.

2 PM

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

Went a bit of a walk at Beecraigs plus sledging on Cockleroi with Hanna. Loads of snow, around 10 inches on Cockleroi.

Friday Jan 19, 2018 #

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

12 PM

Road Running 25:50 [2] 3.31 mi (7:48 / mi) +20m 7:40 / mi
ahr:118 max:126

Out & back easy run with Dave on the cycle path. Keeping legs fresh for tomorrow's epic.

Thursday Jan 18, 2018 #

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

12 PM

Road Running 16:37 [2] 2.26 mi (7:21 / mi) +10m 7:15 / mi
ahr:122

Run across to AS

Hill Running 31:57 [4] 3.32 mi (9:37 / mi) +320m 7:24 / mi
ahr:140 max:162

Run from the boulder round to the rock step climb up Hyman's Knoll, then over Whinny to Nether. Descended to the road then climbed back over Whinny, then back to the boulder. Soft snow covered semi frozen grass best describes it. Impressed by the odd knee deep drift here and there but snow cover generally not much more than an inch or two. Very tricky on descents so stuck to the rough grass rather than paths as much as possible. Put in some effort on the climbs. Dave going well not far behind.

Road Running 16:58 [3] 2.23 mi (7:36 / mi) +40m 7:12 / mi
ahr:132

Run back to work Not liking the uphill warm downs!

Wednesday Jan 17, 2018 #

12 PM

Road Running 44:24 [2] 6.01 mi (7:23 / mi) +30m 7:16 / mi
ahr:122 max:132

Out & back on the cycle path with Dave. Felt easy enough. Knee feeling a lot better. Gritted cycle path spot on though enjoyed snowy walk to the station first thing.

C • Good to hear the knee is im... 2

Tuesday Jan 16, 2018 #

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

8 AM

Road Running 35:50 [3] 5.32 mi (6:44 / mi) +30m 6:37 / mi

Pre-work out & back on cycle path. Ran it as a progression with fastest mile 6.11, so not that hard. Cycle path gritted which was good given the snow.

Monday Jan 15, 2018 #

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

12 PM

Road Running 43:45 [2] 5.89 mi (7:26 / mi) +30m 7:19 / mi

Run out the cycle path and back. Knee ok running, slightly grumbly otherwise. Joined by Kev & Marco for a bit.

Sunday Jan 14, 2018 #

Note
(rest day)

Left knee slightly grumbly so rest day. Most likely from tight quads from standing around a lot yesterday.

9 AM

Road Running 11:56 [1] 1.27 mi (9:24 / mi)

Helix Junior Parkrun with Hanna. Very breezy. Good run given conditions.

Saturday Jan 13, 2018 #

9 AM

Trail Running 1:22:43 [2] 9.62 mi (8:36 / mi) +400m 7:37 / mi
ahr:124 max:139

Run up to Beecraigs, Cockleroi, Guthries, Hill house and back. Took it as easy as possible. All the thinned areas are looking pretty messy and unappealing.

Friday Jan 12, 2018 #

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

12 PM

Road Running 17:53 [2] 2.52 mi (7:06 / mi) +10m 7:01 / mi

Run down to St Marks Park

Trail Running 10:55 [3] 1.44 mi (7:35 / mi)

6 laps of strides

Conditioning 10:00 [3]

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

Road Running 20:33 [2] 2.64 mi (7:47 / mi) +50m 7:21 / mi

Run back to work

Thursday Jan 11, 2018 #

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

12 PM

Road Running 17:04 [2] 2.22 mi (7:41 / mi) +10m 7:35 / mi

Run across to AS

Hill Running 20:18 [3] 2.33 mi (8:43 / mi) +200m 6:53 / mi

Ran from the boulder up the bog, pipers, nether, down the tourist and back to the boulder. Kept it shorter and a bit easier after night o. Brisk descent down a very muddy tourist path. Out with Fraser, Paddy, Dave, Murray & Derek

Road Running 16:19 [2] 2.24 mi (7:17 / mi) +40m 6:54 / mi

Run back to work

Wednesday Jan 10, 2018 #

Event: FVO night event Muiravonside

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

6 PM

Orienteering race 38:25 [5] 4.1 mi (9:22 / mi) +180m 8:15 / mi
ahr:155 max:164

FVO Night Orienteering - Muiravonside - Long Course
First go at night o. Was planning on taking it pretty steady but that seemed to go out of the window in the mass start. Went low to #1 which I think was slower due to extra climb but easy nav. Someone very quick went the same way. Got to #1 near Fraser, Ben and Fanni, and was tooing and froing with them for a few controls. For the second half it was Fanni who was never far away. We went different routes and met up again a few times. I managed to get ahead at #15 by going longer round the path and popping into the knoll, and it was straightforward then to the finish though lost 10secs or so at last control looking for a cane! Really enjoyed it though knowing the area helped a great deal. Good fun.

C • Another night-O convert 4

Tuesday Jan 9, 2018 #

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

12 PM

Road Running 14:37 [2] 2.06 mi (7:06 / mi) +10m 6:59 / mi

Run from work down to Warriston

Road Running intervals 18:10 [4] 3.35 mi (5:25 / mi) +10m 5:22 / mi
ahr:142 max:158

Session round the Warriston triangle - 3 x 3, 2, 1min (1min recs). Started fairly hard and sustained fairly consistent effort. Paddy was tenacious as ever so we both helped each other keep the pace up. Good session.

Road Running 19:37 [3] 2.52 mi (7:47 / mi) +50m 7:20 / mi
ahr:132 max:145

Run back to work

Monday Jan 8, 2018 #

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

12 PM

Road Running 53:35 [2] 7.07 mi (7:35 / mi) +50m 7:25 / mi

Cycle path loop with the guys.

Sunday Jan 7, 2018 #

9 AM

Road Running 12:23 [1] 1.27 mi (9:45 / mi)

Helix Junior Parkrun with Hanna. Cold

10 AM

Hill Running 1:22:16 [4] 6.57 mi (12:31 / mi) +750m 9:15 / mi
ahr:140 max:152

There was no way I could resist an Ochils run in the snow. Ran from Alva Glen over Ben ever, Ben cleuch and the law before dropping down to tilli and finishing at the shops. Snow lying above 450m and extensively around a foot deep on Ben Cleuch. A trail had been bashed but preferred running off it at times on the descents though snow was variable in supporting weight so hard work. Absolutely stunning blue sky day. Was sweating on the climb with no wind and the sun out. Wore spikes above the snowline.

Saturday Jan 6, 2018 #

10 AM

Hill Running 1:40:29 [3] 8.94 mi (11:14 / mi) +800m 8:48 / mi

Burdens recce from Kinnesswood. Ran reverse of the finish of leg 2 until about halfway up Whitecraigs before meeting Stewart, Mike, Adrian and Graham. Ran back finish of leg 2 and ran out and back leg 3 route to the gate at the bottom of the second climb. Snowy on the tops and quite icy so had kahtoolas on for most of the run which was a big advantage. Nice outing, very chilly wind. Really not clear from the Fife AC map where the leg 2/3 changeover is.

Friday Jan 5, 2018 #

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

12 PM

Road Running 18:55 [2] 2.55 mi (7:25 / mi) +10m 7:20 / mi

Run down to St Marks Park

Trail Running 8:46 [3] 1.19 mi (7:22 / mi)

5 laps of strides.

Conditioning 10:00 [3]

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

Road Running 20:01 [2] 2.49 mi (8:02 / mi) +40m 7:39 / mi

Run back up to work

Thursday Jan 4, 2018 #

Note
(rest day)

Wednesday Jan 3, 2018 #

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

12 PM

Trail Running 49:08 [3] 6.64 mi (7:24 / mi) +180m 6:49 / mi

Run from work to ravelston, craigcrook road, north end of Corrie hill then the full traverse path, returning by ravelston and cycle path. Nice run-through quite muddy.

Tuesday Jan 2, 2018 #

10 AM

Hill Running 1:55:37 [3] 7.46 mi (15:30 / mi) +1200m 10:20 / mi

Run from Alva Glen car park up Wood Hill, down into Tilli Glen (lower bridge), up the Law, Ben Cleuch, Ben Ever then down. Forecast was looking like a cert for a pasting and so it proved. Heavy snow above 400m, which was drifting a lot over the highest three hills. The gradual climb up Ben Cleuch in particular was pretty deep snow. Breaking the trail up it was like being on a gym machine! Had Kahtoolas on over the tops as the scoured bits were icy. The kit stood up well though and really enjoyed it, love being out on wild days. Good to have Andrea for company and she loved the conditions too. Pigs in muck!

Monday Jan 1, 2018 #

9 AM

Trail Running 31:58 [2] 4.22 mi (7:35 / mi) +40m 7:22 / mi

Steady run around the loch in anticipation of the sprint o being quite short. Nice loosener on a nice morning.

11 AM

Trail Running 4:23 [2] 0.53 mi (8:16 / mi) +30m 7:02 / mi

Warm up run to the top of the hill in Callander Park and back.

Orienteering 22:25 [5] 2.62 mi (8:33 / mi) +120m 7:29 / mi
ahr:150 max:166

Resolution Sprint O - Hallglen East
Thought I'd give it a blast as good urban o training. Definitely trickier than the other urbans I've run. Quite intense and not easy to run optimal routes at speed. Could no doubt have been cleaner but apart from being a bit sloppy on first two controls, was generally OK. Good start to the year.

Update - fastest on the long course, just.

Orienteering 19:08 [3] 2.0 mi (9:34 / mi) +60m 8:45 / mi
ahr:130 max:148

Warm down running the course in reverse trying to find Tracey and Hanna. Got to #15 but could easily have missed them so ran back to the finish then headed out again. Spotted them heading to #17 so shadowed them to finish. Quite funny afterwards when Tracey realised they'd done the whole long course. Wasn't listening to Chris's clear instructions at the start! Good extra training for them and they enjoyed it so all good!

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