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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: runnermdj

In the 31 days ending Aug 31, 2018:

activity # timemileskm+m
  Walking8 17:09:00 6.75 10.86 3750
  Hill Running13 14:16:41 83.97(10:12) 135.14(6:20) 6860
  Road Running13 9:50:25 79.57(7:25) 128.05(4:37) 740
  Bike16 5:20:00 64.0(5:00) 102.99(3:06)
  Orienteering2 2:05:08 9.4(13:19) 15.13(8:16) 430
  Trail Running5 1:57:31 15.0(7:50) 24.14(4:52) 270
  Conditioning3 30:00
  Total51 51:08:45 258.68 416.31 12050

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Friday Aug 31, 2018 #

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

12 PM

Road Running 18:57 [2] 2.5 mi (7:35 / mi) +10m 7:29 / mi

Run down to St Marks Park

Trail Running 11:23 [3] 1.46 mi (7:48 / mi)

Six laps of strides

Conditioning 10:00 [3]

Two sets of Oregon circuits (20s on/off)

Road Running 19:32 [2] 2.51 mi (7:47 / mi) +40m 7:25 / mi

Run back up to work

Thursday Aug 30, 2018 #

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

12 PM

Road Running 16:19 [2] 2.27 mi (7:11 / mi) +10m 7:05 / mi

Run to AS. Dramatic drop in number of tourists, hurray!

Hill Running 32:39 [4] 3.49 mi (9:21 / mi) +350m 7:08 / mi

Up the bog, haddie to nether, tourist descent, dasses and crags to finish. Out with Dave, Kev and Next ck making his debut. Ran climbs and tourist descent fairly hard though still too many tourists to do whole descent flat out. Very dry underfoot. Running ok.

Road Running 17:27 [2] 2.25 mi (7:45 / mi) +40m 7:21 / mi

Run back up to work.

Wednesday Aug 29, 2018 #

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

12 PM

Road Running 46:51 [2] 5.99 mi (7:49 / mi) +40m 7:40 / mi

WoL canal loop with Dave. Felt pretty rubbish and tired for first half but ok once onto the canal.

Tuesday Aug 28, 2018 #

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

12 PM

Road Running 15:59 [2] 2.05 mi (7:48 / mi) +10m 7:41 / mi

Run down to Warriston

Road Running intervals 18:09 [4] 3.09 mi (5:52 / mi) +10m 5:49 / mi

Session round Warriston triangle- 3 x 3,2,1min (1min recs). Ran ok. Speed not great based on watch pace. Don’t think new shoes are that speedy compared to tempos but at least ankles functioning much better.

Road Running 21:25 [2] 2.57 mi (8:20 / mi) +50m 7:52 / mi

Crawl back up the hill.

Monday Aug 27, 2018 #

9 AM

Walking 2:09:00 [2] 6.75 mi (19:07 / mi) +750m 14:12 / mi

Bank holiday walk with Tracey from Farriers to Tilli, up The Law, Ben Cleuch, Ben Ever, then down the land rover track and woods. Very enjoyable. Tracey set a strong pace up The Law so good training without having to actually run. Bit of mist and breezy high up.

Sunday Aug 26, 2018 #

11 AM

Orienteering 1:39:52 [4] 6.76 mi (14:46 / mi) +350m 12:44 / mi

MAROC Orienteering at Balfour - Brown Course 8.8k
Thought the event could provide good training since we were up in the area for the weekend. Was determined to navigate a lot better than of late, ie avoid stupid mistakes, so took it a bit steadier and made sure I used the compass far more than normal. Seemed to work as couldn't pin point any actual mistakes, maybe a slight banana on #3, but hit all the controls OK. But... Some of the routes chosen took me through some horrendous slow terrain. A real shame as there was some really nice faster running to be found in the woods. Distinct lack of green hatch on some of the horrible bits so was hard to spot a good route from a bad one from the map. Good bit of physical training for the mountain trial though and was pleased enough with the navigating. Expect some folk will have got round a lot quicker though there were quite a few puzzled looking folk in the woods. Luckily didn't rain much, unlike the drive home!

Saturday Aug 25, 2018 #

5 PM

Trail Running 38:22 [3] 5.07 mi (7:34 / mi) +120m 7:03 / mi

Met up with Robbie for a run from his house in Kingswells round undulating trails to the north and east. Good to catch up.

Friday Aug 24, 2018 #

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

12 PM

Road Running 42:45 [3] 6.01 mi (7:07 / mi) +40m 6:58 / mi

Run up the WoL to the canal and back the canal. Breezy westerly. A bit brisker than normal steady at times.

Thursday Aug 23, 2018 #

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

12 PM

Road Running 16:26 [2] 2.23 mi (7:22 / mi) +10m 7:16 / mi

Run to AS

Hill Running 32:58 [4] 3.69 mi (8:56 / mi) +340m 6:57 / mi

Run from the boulder up the bog, pipers, dry valley descent, dasses and crags to finish. Running ok but not that fast.

Road Running 16:43 [2] 2.23 mi (7:30 / mi) +40m 7:06 / mi

Run back up to work

Wednesday Aug 22, 2018 #

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

Note
(rest day)

Tuesday Aug 21, 2018 #

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

12 PM

Road Running 16:04 [2] 2.16 mi (7:26 / mi) +10m 7:20 / mi

Run down to Warriston

Road Running intervals 25:08 [4] 4.21 mi (5:58 / mi) +10m 5:56 / mi

Session round the triangle - 1,2,3,4,5,4,3,2,1min with 1min recs after the 1,2,3s and 75s recs after the 4,5s. Tough session as legs felt quite flat. Just glad to get it done. Trailing behind Dave.

Road Running 17:46 [3] 2.14 mi (8:18 / mi) +50m 7:44 / mi

Usual horrible uphill warm down.

Monday Aug 20, 2018 #

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

12 PM

Road Running 58:35 [2] 7.62 mi (7:41 / mi) +60m 7:30 / mi

Cycle path loop plus extra at Ravelston and finish via Dublin Street

Sunday Aug 19, 2018 #

11 AM

Hill Running 59:32 [3] 7.26 mi (8:12 / mi) +400m 7:00 / mi

Run at Aberfoyle from Dounans up the landrover track towards Dukes Pass, then across to the 300m hill top above Dounans before descending back down. Added in a loop at the bottom to recce the first climb of the JHI trial which I was helping out at after the run. Stayed dry, quite humid. Felt quite good.

Saturday Aug 18, 2018 #

6 AM

Hill Running 54:35 [3] 6.15 mi (8:53 / mi) +310m 7:40 / mi

Pre-breakfast run up Latrigg via the zig-zags, and down by the east ridge and car park. Blowy overcast morning, but fairly mild and dry. Felt quite good but took it fairly easy. Great week of training and walking.
9 AM

Walking 1:40:00 [1] +400m

Drove to Martindale on the south side of Ullswater for a walk up Steel Knotts and Hallin Fell. Went straight up Steel Knotts and down the back before taking the traverse path round the west side back. Did a loop on Hallin Fell. Good hills to do on a blowy day with mist on the high tops. Thirteen new Wainwright for Hanna this week. Spoiled for good hills for kids in the Lakes.

Friday Aug 17, 2018 #

9 AM

Hill Running 52:29 [3] 5.36 mi (9:48 / mi) +300m 8:20 / mi

Run from Wray Castle along Windermere then up to Latterbarrow, clockwise loop in the woods, then back. Some of the forest paths quite rough, particularly the climb. Nice to do a new route. Dry, overcast and cool. HRM playing up so explains yesterday's peak HR.
11 AM

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

Walk from Tarn Hows to Black Fell and back with Tracey, Hanna, Sharon, Millie, Isla and Jos. Went up the east side of the lake on the way out and west side on the way back. Luckily the rain didn't kick in properly until the way back, but was quite sheltered anyway. A good Wainwright for the conditions, enjoyed it.

Thursday Aug 16, 2018 #

9 AM

Walking 4:00:00 [1] +720m

Parked in the layby near Town Head. Plan A was to walk up Steel Fell (with T & H) which turned out to be an excellent route via the SE ridge. Decided to carry on and do the circuit of four Wainwrights via Calf Crag, Gibson Knott and Helm Crag. Really nice walk across to Calf Crag though one epic bog along the way. Ridge walk from then on was fairly slow going, not helped by the heavy showers passing through, but views the whole way were great. Descended Helm Crag on the Grasmere side which was a bit tricky in the wet. All in all an excellent route apart from last descent. Hanna did really well and was in good fettle the whole way round.
3 PM

Hill Running 56:32 [4] 7.19 mi (7:52 / mi) +380m 6:45 / mi
ahr:149 max:174

Almost didn't go out, but once I went for it, glad I did as enjoyed a fairly hard run up Latrigg via the zig zags, down east ridge, round to car park, climb back to summit, then down via the zig zags. Did climbs fairly hard, and last descent hard. Felt quite good. Max HR reading was near end of descent, 5bpm+ higher than normal max so not sure if the reading is right. Bit of a shower on climb but generally nice conditions, pretty cool.

Wednesday Aug 15, 2018 #

9 AM

Walking 1:50:00 [3] +430m

Walk with T & H from Thackthwaite up Low Fell and Fellbarrow. Good path up the first hill. Blowy on the top though just out the clouds. Must come back on a clearer day as views down towards Buttermere would be fantastic.
12 PM

Hill Running 1:08:59 [3] 6.72 mi (10:16 / mi) +500m 8:20 / mi
ahr:129 max:142

Ran from Scawgill Bridge up the forest tracks with a short off track section to gain the ridge path at Widow Hause. Followed the ridge in the mist over Broom Fell to Lords Seat where the mist cleared though the wind was strong. Descended WSW to pick up the zig zag climb to Seat Howe. Followed the nice ridge path before descending to Whinlatter. Kept a lid on the effort the whole way, keeping an eye on the HRM. Legs felt OK after yesterday's outing and morning hill walk.

Tuesday Aug 14, 2018 #

10 AM

Hill Running 2:57:04 [3] 11.99 mi (14:46 / mi) +1710m 10:14 / mi
ahr:134 max:149

Rare chance to do a proper long run (over 2 hours!), with Hanna at a wildlife day at Whinlatter. Ran from Whinlatter to Hobcarton, then up the valley before taking the usual route up onto the path below Ladyside, then up the ridge to Hopegill Head. Popped out on the summit only to bump into Tracey who'd headed off just before me and gone up via Grisedale Pike. Ran off ahead of her (Tracey was walking briskly to Whiteside and back) to Whiteside before dropping down the big tricky descent to the bridge across Liza Beck. Climbed up the narrow trod above the beck on the south side which I followed for about 1km. Mist was down to about 450m so I couldn't see my target route up Grasmoor, the Dove Crag Arete. Had to leave the path and had a tough section up through thick heather into the mist but nailed the bottom of the arete where it got a bit grassier. Not much of an arete but a steep climb with the easy angle slabs halfway up a bit trickier than normal as the rock had the adhesive qualities of a bar of soap. Eventually the angle eased and reached the cairn on Grasmoor. Was quite wild with the wind and rain, and no one else around, magic! Headed to Eel Crag, Coledale Hause then last climb up Grisedale Pike, before the descent down the wall to Whinlatter. Just under 3 hours for nearly 12 miles but a pretty physical route with stacks of climb in tough conditions. Really enjoyed it. Felt a bit tired but paced it well.

Monday Aug 13, 2018 #

Note
(rest day)

Not enough time to fit in a run but planning on a longer outing tomorrow so not too fussed.
9 AM

Walking 2:30:00 [1] +520m

Walk from HighLane in Kentmere up Shipman Knotts and Kentmere Pike with Tracey, Hanna, Sharon, Millie, Isla & Jos. Misty and showery, some heavy, on the way up the hill though got some views from the top of Kentmere Pike. Good fun hike and nice route. Top half of descent particularly good and ran down with the kids.

Sunday Aug 12, 2018 #

1 PM

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

Walk up Ling Fell with T & H. Lovely grassy path the whole way up. Most enjoyable.
3 PM

Hill Running 58:51 [3] 6.64 mi (8:52 / mi) +320m 7:43 / mi
ahr:129 max:144

Run along the railway line to the back of Latrigg, then up the east ridge to the top, and down by the zip zag. Fairly relaxed run.

Saturday Aug 11, 2018 #

11 AM

Walking 2:00:00 [1] +500m

Walk up and down Grisedale Pike from Whinlatter with T & H.
1 PM

Hill Running 49:51 [4] 5.01 mi (9:57 / mi) +450m 7:47 / mi
ahr:139 max:159

Run from Whilatter to Seat Howe, Barf and Lords Seat. Basically Lords Seat fell race route but going over Seat Howe (via the wall) on the way out. Decent run, worked quite hard on a couple of the climbs.

Friday Aug 10, 2018 #

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

12 PM

Road Running 20:36 [2] 2.68 mi (7:41 / mi) +10m 7:36 / mi

Run to St Marks Park

Trail Running 11:24 [3] 1.45 mi (7:52 / mi)

6 laps of strides

Conditioning 10:00 [3]

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

Road Running 19:11 [2] 2.48 mi (7:44 / mi) +50m 7:17 / mi

Run back to work

Thursday Aug 9, 2018 #

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

12 PM

Road Running 16:27 [2] 2.23 mi (7:23 / mi) +10m 7:16 / mi

Run through cowgate (tourist torture) to AS

Hill Running 31:11 [4] 3.2 mi (9:45 / mi) +340m 7:20 / mi

From boulder round to Hymans Knoll climb, over Whinny then down to the top road. Did top half of MFD to Crow Hill then Nether before descending via Dry Valley and Haggis Knowe. Running much better, aided by far more flexible ankles thanks to new road shoes. Climbed fairly hard. Out with Dave & Cam

Road Running 17:06 [2] 2.25 mi (7:36 / mi) +50m 7:07 / mi

Run back to work. Felt so much better than 2 weeks ago when the same run was torture!

Wednesday Aug 8, 2018 #

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

Note
(rest day)

Tuesday Aug 7, 2018 #

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

12 PM

Road Running 15:04 [2] 2.07 mi (7:17 / mi) +10m 7:10 / mi
ahr:129 max:139

Run down to Warriston

Road Running intervals 24:09 [5] 4.15 mi (5:49 / mi) +20m 5:44 / mi
ahr:153 max:162

Session at Warriston - 2 bigger loops plus the triangle -
8min (90s rec), 4 x 2min (1min recs), 8min
Decent session. Running in a group with Dave, Cat & Adam with Dessie and Rob well ahead. Last rep fairly tough but good to still be under 6min/mile, much improved from 2 weeks ago. First session in new shoes. Hopefully ankles will be functioning ok tomorrow, unlike last week.
Rep paces - 5.51, 5.55, 5.43, 5.39, 5.36, 5.54min/mile

Road Running 17:59 [3] 2.27 mi (7:55 / mi) +50m 7:25 / mi
ahr:135 max:149

Back uphill to work

Monday Aug 6, 2018 #

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

12 PM

Road Running 52:14 [2] 6.64 mi (7:52 / mi) +50m 7:41 / mi

Cycle path loop with Dave and Murray. First run in NB880v7 which managed to get for £21 from Livi outlet. So far so good, ankles a lot better than last week.

Sunday Aug 5, 2018 #

10 AM

Hill Running 1:24:00 [3] 8.27 mi (10:09 / mi) +760m 7:54 / mi
ahr:138 max:153

Run from Alva Glen up the glen Land Rover track to the Cloves ridge, then round the back of Craighorn to Ben Buck, Ben Cleuch, Ben Ever and straight back down to the Glen car park. Nice quiet route, especially running solo. Cool on the tops with a South westerly breeze. Did the last descent fairly brisk though 20mins from Ben Cleuch back so definitely lacking on the speed front.

Saturday Aug 4, 2018 #

9 AM

Trail Running 44:51 [2] 5.54 mi (8:06 / mi) +150m 7:28 / mi
ahr:129 max:147

Ran up the Avon, canal, golf course hill and back. Steady outing.
1 PM

Orienteering race 25:16 [4] 2.64 mi (9:34 / mi) +80m 8:45 / mi

Interlopers local event - Almondell Country Park - Light Green
Fairly straightforward course. Took it steady and stuck to paths as much as possible, avoided anything which looked overgrown/grotty. Nice country park, not been there since primary school!

Friday Aug 3, 2018 #

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

12 PM

Road Running 19:13 [3] 2.48 mi (7:45 / mi) +10m 7:39 / mi

Run down to St Marks Park

Trail Running intervals 11:31 [3] 1.48 mi (7:47 / mi)

6 laps of strides

Conditioning 10:00 [3]

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

Road Running 20:20 [2] 2.49 mi (8:10 / mi) +50m 7:41 / mi

Usual slog back up to work though best ankles have been all week following hills & circuits

Thursday Aug 2, 2018 #

6 PM

Hill Running 1:38:00 [3] 9.0 mi (10:53 / mi) +700m 8:46 / mi

Run from Alva Glen up Ben Ever direct, then Ochils 2000 route over Blairdenon and Colsnaur to Menstrie. Mist at around 500m so for most of the way round the tops, which was good nav practice. Ran with Stewart, Dessie, John, Mike & Neil. Quite a bit of rain too but luckily the proper downpour only hit just after we finished. Think the rougher running has actually helped loosen the ankles! Really enjoyable outing.

Wednesday Aug 1, 2018 #

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

Note
(rest day)

Ankle a bit knackered though was going to rest anyway

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