Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: runnermdj

In the 31 days ending Oct 31, 2018:

activity	#	time	miles		km		+m
Walking	5	16:55:00					3320
Road Running	14	10:11:32	85.1	(7:11)	136.96	(4:28)	690
Hill Running	9	8:44:23	53.5	(9:48)	86.1	(6:05)	4620
Trail Running	8	6:31:57	48.43	(8:06)	77.94	(5:02)	1570
Bike	17	5:40:00	68.0	(5:00)	109.43	(3:06)
Orienteering	1	17:38	2.7	(6:32)	4.34	(4:03)	10
Conditioning	1	10:00
Total	49	48:30:30	257.73		414.77		10210

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Wednesday Oct 31, 2018 #

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

12 PM

Road Running 46:17 [2] 6.26 mi (7:24 / mi) +30m 7:17 / mi

WoL/canal loop.

Tuesday Oct 30, 2018 #

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

12 PM

Road Running 14:50 [2] 2.07 mi (7:10 / mi) +10m 7:04 / mi

Run down to Warriston

Road Running 18:07 [5] 3.26 mi (5:33 / mi) +10m 5:30 / mi

Session round Warriston triangle - 3 sets of 3, 2,1min (1min recoveries). Ran ok though started to feel tough on last set, though pace held up ok. With Dave on first two sets then he got a small gap on last set.

Road Running 19:20 [2] 2.46 mi (7:52 / mi) +50m 7:24 / mi

Run back up to work

Monday Oct 29, 2018 #

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

12 PM

Road Running 51:37 [2] 6.8 mi (7:35 / mi) +50m 7:25 / mi

Cycle path loop with Dave, Marco & Murray.

Sunday Oct 28, 2018 #

10 AM

Hill Running 1:22:08 [3] 8.53 mi (9:38 / mi) +760m 7:32 / mi

Run from Alva Glen, up the landrover track up the glen to the back of Craighorn, Ben Buck, Ben Cleuch, Ben Ever and back with Dave. Lovely cold blue sky day with the ground frozen above 500m. Put a bit of effort into the climbs since had a rest day from running yesterday. Quickest I've run this route for a few years. Another stunning day for the hills.

Saturday Oct 27, 2018 #

11 AM

Walking 3:50:00 [1] +700m

Walk from Loch an Daimh up Stuchd an Lochain with Tracey, Hanna and the Jebbs. Surprising amount of snow on the hill from overnight showers. Had to wrap up warm as a cold wind on the ridge, windchill likely around -15C, but a beautiful day. Really enjoyable and the kids did very well, still full of energy at the end and in good spirits all day. Good kit makes all the difference. Didn't bother with a run later.

Friday Oct 26, 2018 #

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

12 PM

Road Running 16:54 [2] 2.48 mi (6:49 / mi) +10m 6:44 / mi

Run down to St Marks Park

Trail Running 11:18 [3] 1.47 mi (7:41 / mi)

Six laps of strides

Conditioning 10:00 [3]

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

Road Running 19:22 [2] 2.55 mi (7:36 / mi) +50m 7:10 / mi

Run back up to work

Thursday Oct 25, 2018 #

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

12 PM

Road Running 15:49 [2] 2.21 mi (7:09 / mi) +10m 7:03 / mi

Run down to AS

Hill Running 31:16 [4] 3.21 mi (9:44 / mi) +380m 7:07 / mi

Run from the boulder up the dry valley arête, down toDudfongstpn, up MFD, Nether, down Pipers, and finish down the bog. Ran with Dave. Put in a hard effort MFD though walked the final steep climb. Time almost identical to a month ago and was working hard. Dry and cool.

Road Running 18:01 [2] 2.27 mi (7:56 / mi) +40m 7:32 / mi

Run back to work

Wednesday Oct 24, 2018 #

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

Note
(rest day)

Tuesday Oct 23, 2018 #

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

12 PM

Road Running 15:40 [2] 2.09 mi (7:30 / mi) +10m 7:23 / mi

Run down to Warriston

Road Running 24:15 [4] 4.25 mi (5:42 / mi) +10m 5:40 / mi

Session round Warriston- 8min (90s), 4 x 2min (1min), 8min. Fairly solid session, running ok. Didn’t have much change of pace on the shorter reps but ran the longer ones well (5.50 & 5.48min/mile). Pretty blustery though relatively sheltered. Just behind Dave all the reps .

Road Running 17:40 [2] 2.22 mi (7:57 / mi) +50m 7:26 / mi

Run back up to work. Found a new route which cuts out steep hill.

Monday Oct 22, 2018 #

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

12 PM

Road Running 53:14 [2] 6.91 mi (7:42 / mi) +60m 7:30 / mi

Cyclepath loop plus out & back fro Murray at Ravelston. Not great being back on tarmac! Blustery.

Sunday Oct 21, 2018 #

10 AM

Trail Running 1:14:04 [2] 8.73 mi (8:29 / mi) +300m 7:40 / mi

Run up Cockleroi via canal and Hill House, and back more direct. Very tired after yesterday so just happy to be out and moving. Quite blustery with a few showers. Hooded kalenji gilet came into its own.

C • Gillet! 1

Saturday Oct 20, 2018 #

1 PM

Trail Running 3:39 [3] 0.47 mi (7:46 / mi)

Bit of a warm up

Hill Running 1:26:13 [5] 7.04 mi (12:15 / mi) +850m 8:54 / mi

British Hill Relay - Grasmere - Leg 3 with Mike Reid
Conditions were somewhat challenging with mist right down the hill. Ran a good leg with Mike, pretty much nailed a decent route, in particular to #2 where we got 11th fastest split going up to Alcock Tarn then a path up to the shoulder south of Heron Pike on the way. Unfortunately Mike had been ill all week and only started running again on Friday so started struggling for pace after #2 but dug deep. In contrast I was feeling really good after lots of recent hill training. 23rd on leg so good performance.

Friday Oct 19, 2018 #

Note
(rest day)

Thought a rest day was wise. Went round the 2.4k 'hard' orienteering course at Whinlatter with T & H with H doing as much of the nav as possible, with a bit of guidance along the way. Nice course.

Thursday Oct 18, 2018 #

9 AM

Walking 3:50:00 [1] +760m

Walk from Honister with Tracey and Hanna. Headed straight up a nice grassy track to Grey Knotts then across to Great Gable via Brandreth and Green Gable. Was an absolutely stunning morning with blue skies and clear views, a joy to be out on the hills. Was quite rough going up Gable so took time at the top for lunch and to enjoy the views. Dropped back down to the col and then the scree path down to pick up the Moses trod, which we followed back to Honister. Trod was great in places though had rougher/boggier sections. Such a cracking walk and Hanna once again was strong and cheery all day. Now over 50 Wainwright under her belt so a proper hill walker!

3 PM

Trail Running 52:26 [2] 6.27 mi (8:22 / mi) +200m 7:36 / mi

Run with Rupert on the tracks by Derwentwater before heading up the traversing climb through Walls Crag woods, then down through Castlehead Wood and Fitz Park. Nice steady run and good to catch up with Rupert. Need a rest day now before the relays.

Wednesday Oct 17, 2018 #

9 AM

Walking 3:00:00 [1] +580m

Walk from the National Trust car park at East end of Loweswater with Hanna and Tracey. Headed up through the woods to Holme Beck, then up via the fence and cairn to Burnbank Fell. Forecast was grey cloud with 10% chance of rain but the drizzle started in the woods and it was chucking it down by the summit ridge, and in the mist. Hanna was very resilient and happy enough in decent kit. Luckily the rain stopped on the way to Blake Fell. Mist was still thick so fenceline was useful for navigation to Gavel Fell. Cloud started breaking up and it was a very pleasant walk off the hill via a track along the NE ridge. Sunny spells by the car.

1 PM

Hill Running 1:12:46 [4] 6.39 mi (11:23 / mi) +720m 8:26 / 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. Tops were clear when I set out but by the climb onto Ladyside it had started raining and the mist had rolled in. Luckily the rain eased off so only cloudy on the run to Grisedale Pike. Legs were pretty tired on final climb. Was first run in new mudclaws so couldn't resist a swift descent down NE ridge of Grisedale Pike. Running after hill walks certainly makes the runs more challenging.

Tuesday Oct 16, 2018 #

9 AM

Hill Running 59:27 [3] 7.03 mi (8:27 / mi) +340m 7:21 / mi

Run along the old railway line then trails to the far end of Latrigg. Headed up east side to car park then up to summit via bench and down by zig zags and Fitz Park. Thought I was tired heading out but felt better as the run went on. Drizzle the whole way with cloud on the top but really nice conditions for running.

Monday Oct 15, 2018 #

Hill Running 1:00:15 [3] 6.81 mi (8:51 / mi) +350m 7:38 / mi

Run on Latrigg. Had planned to go to Lonscale gate first but turnedat Beck crossing as would've got feet wet. Headed round to climb Latrigg east ridge then down zig zagz and back through Fitz Park. Legs tired after harder run yesterday and walk up Blencathra. Glorious weather though so most enjoyable.

9 AM

Walking 3:00:00 [1] +750m

Walk with Tracey & Hanna up Blencathra from Threlkeld via Doddick and down via Blease Fell. Forecast was good so the obvious walk to go for, and it didn't disappoint! Fantastic day with light winds and great views though quite chilly on the ridge.

Sunday Oct 14, 2018 #

9 AM

Hill Running 1:12:37 [4] 8.37 mi (8:41 / mi) +600m 7:06 / mi

Run up Latrigg via the south woods climb, visiting the Keswick AC mystery box enroute. Descended to latrigg car park then round the front to climb the steep gorse bush climb to the left of the nose. Descended the east ridge, round to the car park, then climbed latrigg again. Brisk descent via the zig zags and back by Fitz Park. Felt pretty good today. Cool and overcast but no wind. Pretty muddy/wet in bits.

12 PM

Walking 3:15:00 [1] +530m

Walk from Mungrisdale up Bowscale Fell east ridge, across to Bannerdale Crags, and descended by traversing into the upper Bullfell Beck valley and down. Was going to do the main path descent but was warned off it by walkers who said the river crossing at the bottom was in spate. Great walk with Hanna and Tracey. Cool but little wind and sunny spells later. There was a rescue happening on Sharp Edge so got a close view of the operation with two helicopters in action. Hanna did well after her first sub 10min junior park run in the morning.

Saturday Oct 13, 2018 #

8 AM

Trail Running 1:08:12 [2] 8.16 mi (8:21 / mi) +300m 7:30 / mi

Ran from the house to Cockleroi direct via Hill House. Spotty rain the whole run which became a bit heavier in last 10mins. Felt a bit sluggish so just ran steady.

Friday Oct 12, 2018 #

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

12 PM

Trail Running 42:27 [3] 5.39 mi (7:53 / mi) +150m 7:15 / mi

Fairly easy run to Corstorphine Hill and back via Ravelston. Usual top loop. Very breezy but at least it stayed dry.

Thursday Oct 11, 2018 #

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

12 PM

Road Running 16:39 [2] 2.23 mi (7:28 / mi) +10m 7:22 / mi

Run down to AS

Hill Running 26:40 [3] 2.85 mi (9:21 / mi) +300m 7:03 / mi

Run from the boulder up the bog, pipers, Nether, tourist descent, dasses then finish at commie pool roundabout. Took it pretty steady apart from a swift tourist descent.

Road Running 18:22 [2] 2.49 mi (7:23 / mi) +10m 7:17 / mi

Run back via the Meadows with Dave.

Wednesday Oct 10, 2018 #

Note
(rest day)

Tuesday Oct 9, 2018 #

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

12 PM

Road Running 14:22 [2] 2.08 mi (6:54 / mi) +10m 6:48 / mi

Run down to Warriston with a good tailwind.

Road Running intervals 21:10 [5] 3.95 mi (5:22 / mi) +10m 5:19 / mi

Session round Warriston Triangle - 3 sets of 1min, 90s, 2min, 90s, 1min with 30secs between reps and 90secs between sets. Faster running balanced with short recoveries made for a tough but good sesssion. Ran in a pack with Dave, Nick and John H. Blustery but not too bad. Felt quite good.

Road Running 17:17 [3] 2.09 mi (8:16 / mi) +50m 7:42 / mi

Run back to work. Mega knackered and into a headwind.

Monday Oct 8, 2018 #

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

12 PM

Road Running 47:06 [2] 6.17 mi (7:38 / mi) +40m 7:29 / mi

WoL/canal loop with Dave & Marco. Tough headwind on way out but following on the canal.

Sunday Oct 7, 2018 #

12 PM

Trail Running 1:33:38 [2] 11.06 mi (8:28 / mi) +480m 7:28 / mi

Run from the house up to Beecraigs via Hill House, then up Cockleroi, Witchcraig loop, Guthrie, South Edge, Loch CP, Hill House and home. Really good to enjoy an easy run like this to the max again. A couple of months ago that wasn't possible due to ankle issues. Amazing the difference due to a change of road shoe. Cool, blustery conditions with spitty rain. New Kalenji gilet spot on, especially the hood. Felt pretty decent.

Saturday Oct 6, 2018 #

12 PM

Trail Running 18:20 [3] 2.64 mi (6:57 / mi) +50m 6:33 / mi

Ran the course plus six strides

Trail Running race 13:29 [5] 2.34 mi (5:46 / mi) +50m 5:24 / mi

Livingston AC Open Cross Country - Dechmont Law
Love running at Dechmont Law, my perfect type of running. Decided to race since Hanna was doing U11s, her first cross country. Seniors ran with under 17s so was expecting a speedy start. Enjoyed the race and was in second place after first few hundred metres where I stayed to the finish. Worked hard the whole way and pleased with run, better than recent sessions would've suggested. Lovely cool sunny day. Looking forward to doing more cross country.

Trail Running 14:24 [2] 1.9 mi (7:35 / mi) +40m 7:07 / mi

Ran most of the lap as a warm down with Colin Partridge.

Friday Oct 5, 2018 #

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

12 PM

Road Running 24:24 [2] 3.34 mi (7:18 / mi) +20m 7:10 / mi

Short of time so just ran to Balgreen and back.

Thursday Oct 4, 2018 #

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

12 PM

Road Running 16:41 [2] 2.23 mi (7:29 / mi) +10m 7:23 / mi

Run down to AS

Hill Running 33:01 [3] 3.27 mi (10:06 / mi) +320m 7:45 / mi

Ran up the bog, gutted haddie, Nether, tourist descent, dasses and crags traverse. Took it really steady as legs a bit tired. Out with Kev & Dave. Took a few of the shorter route options.

Road Running 17:45 [2] 2.25 mi (7:53 / mi) +40m 7:29 / mi

Run back to work

Wednesday Oct 3, 2018 #

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

12 PM

Road Running 23:26 [2] 3.11 mi (7:32 / mi) +20m 7:23 / mi

Run along to Balgreen and back.

5 PM

Orienteering 17:38 [5] 2.7 mi (6:32 / mi) +10m 6:27 / mi

Urban Sprint @ Grangemouth. Fairly short intense course. Ran ok, missed a few optimal routes but didn't do any bad ones. Stupidity of the night was reserved for forgetting my new SI Air Card, so ended up wrestling the control unit out from the kite for a few controls in order to dib! Good fun.

Tuesday Oct 2, 2018 #

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

12 PM

Road Running 14:43 [2] 2.04 mi (7:13 / mi) +10m 7:06 / mi

Run down to Warriston

Road Running intervals 30:03 [4] 5.04 mi (5:58 / mi) +20m 5:53 / mi

Session 3 x 10mins (2min recs). Ran with Cat, with Dave just a bit ahead. Solid pacing, well controlled. Harder on way out due to slight uphill and headwind.

Road Running 18:28 [3] 2.25 mi (8:12 / mi) +50m 7:41 / mi

Run back up to work

Monday Oct 1, 2018 #

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

Note
(rest day)

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