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Training Log Archive: runnermdj

In the 31 days ending Dec 31, 2018:

activity # timemileskm+m
  Trail Running15 10:49:12 84.84(7:39) 136.54(4:45) 2570
  Road Running18 9:41:47 78.66(7:24) 126.59(4:36) 620
  Hill Running9 7:58:07 42.27(11:19) 68.03(7:02) 5060
  Bike19 6:20:00 76.0(5:00) 122.3(3:06)
  Walking1 1:00:00 130
  Orienteering1 53:59 4.45(12:08) 7.16(7:32) 180
  Conditioning2 20:00
  Total56 37:03:05 286.22 460.62 8560

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Monday Dec 31, 2018 #

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

12 PM

Trail Running 42:33 [3] 5.31 mi (8:01 / mi) +150m 7:22 / mi

Run to Corstorphine Hill and back via Ravelston. Bright & windy. Marcothon complete for another year.

Sunday Dec 30, 2018 #

1 PM

Trail Running 1:06:01 [2] 8.18 mi (8:04 / mi) +300m 7:15 / mi

Direct from the house up to Cockleroi and back via Hill House. Mild & breezy.

Saturday Dec 29, 2018 #

1 PM

Hill Running 1:39:47 [3] 7.79 mi (12:49 / mi) +1150m 8:47 / mi

Leg 4 from Alva Glen with Jill & Craig - Wood Hill, Tilli Glen, The Law, BC, BE and back. Lovely winters afternoon with the hills bathed in sunshine and sharp light. Very mild. Fairly steady effort, thankfully the calves were working OK. Magic.

Friday Dec 28, 2018 #

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

12 PM

Road Running 25:34 [2] 3.34 mi (7:39 / mi) +20m 7:31 / mi

Balgreen loop again. Calves still tight/sore. Roasting...

Thursday Dec 27, 2018 #

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

12 PM

Road Running 26:22 [2] 3.32 mi (7:57 / mi) +20m 7:48 / mi

Easy Balgreen loop. About as much as my tight calves could cope with.

Wednesday Dec 26, 2018 #

10 AM

Trail Running 4:32 [2] 0.56 mi (8:06 / mi) +10m 7:40 / mi

Jog to the start and back
11 AM

Hill Running 5:24 [3] 0.61 mi (8:51 / mi) +50m 7:03 / mi

Run up Cockleroi and back after the Cockleroi fun run. Hanna had a great run.

Trail Running race 58:44 [5] 8.69 mi (6:46 / mi) +400m 5:55 / mi

Beecraigs Boxing Day Handicap
Same course apart from going straight on at the deer farm instead of turning right to the loch, which added on maybe 150m over 2 laps and an extra short climb. Conditions excellent this year - mild with a west breeze and not that muddy anywhere. As usual handicapping was pretty harsh, started at 11.36. Set off in a group of 5 with Mike Reid, Elliot Sedman, Ally Brokie and Owen Williams. Mike set the pace down to the dam and I sat in with Elliot. As expected, Elliot pulled away as soon as we started climbing. Ally passed me then wiped out on a very slippy bridge ending his race. Mike stayed within a minute ahead the whole race. Paced it OK though it's always a tough gig. 6th fastest behind Freddie C, Tam Wilson, Elliot, Mike and Sijer Maliun (?).
12 PM

Trail Running 2:00 [2] 0.28 mi (7:08 / mi)

Jog back to the car. Calves very tight.

Tuesday Dec 25, 2018 #

9 AM

Trail Running 1:00:03 [3] 8.27 mi (7:16 / mi) +180m 6:48 / mi

Run from Tracey's parents into Callander Park. Did the high route on the way out then back low before running round the parkrun. Went through the start likely around 8mins after the main parkrun race started. Caught up the back of the race after first climb. Covered the course in about 20.40, fairly comfortable pace. Did another lap of the park to finish. Cool, damp and overcast. Trails fine though pavements a bit slippy.

Monday Dec 24, 2018 #

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

12 PM

Trail Running 50:28 [3] 6.65 mi (7:35 / mi) +180m 7:00 / mi

Corstorphine Hill Traverse via Ravelston & Craigcrook Road. Lovely sunny cold day. Good to avoid the slippy pavements as much as possible. Run takes me up to 99980m of ascent for the year so set up nicely to break 100k tomorrow.

Sunday Dec 23, 2018 #

9 AM

Trail Running 1:06:43 [2] 8.17 mi (8:10 / mi) +300m 7:20 / mi

Run from the house up to Cockleroi and back via Hill House. Slippery on the pavements but fine at Beecraigs. Took it pretty easy/steady.

Saturday Dec 22, 2018 #

9 AM

Hill Running 1:28:54 [3] 8.05 mi (11:03 / mi) +800m 8:26 / mi

Run from Tilli up Wood Hill, Ben Ever, Ben Cleuch, Andrea Hammel, KS gate then down the path and across to Kirk Craigs to watch the race before heading back down. Timed it quite well though the race was running late. Mist on the high tops and a westerly wind which was helpful. Took it steady. First time I'd climbed Wood Hill from Tilli, and first time to Kirk Crags.

Friday Dec 21, 2018 #

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

8 AM

Road Running 26:20 [2] 3.34 mi (7:53 / mi) +20m 7:44 / mi

Pre-work Balgreen loop. Tired legs. Nice morning though and no ice.

Thursday Dec 20, 2018 #

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

12 PM

Road Running 17:16 [2] 2.33 mi (7:25 / mi) +10m 7:19 / mi

Run down to AS

Hill Running race 24:16 [5] 2.19 mi (11:05 / mi) +400m 7:04 / mi

Lunch Runners Xmas AS Handicap
Route went from the boulder up the bog, zig-zags to Nether, descent to Duddingston then up MFD to Crow Hill and finish on Nether summit. Set out reasonably hard and had a decent climb up Nether. Descent was mega slippy so has to descend the rougher grass to get a grip in the Salomon shoes. Was knackered by the bottom so MFD it was a slog as expected, mainly a walk. Decent run overall though on a brutal course and great turn out of 25 runners. James Britton fastest in 22.06.
C • Well done Mark. Sounds like... 2
1 PM

Hill Running 6:42 [3] 1.02 mi (6:34 / mi) +10m 6:22 / mi

Run from Nether back down to the boulder. Took Don Reid for a spin down Tourist Descent since he's a connoisseur of fast descending. Really slippy in the mud but good fun.

Road Running 16:30 [2] 2.22 mi (7:26 / mi) +40m 7:02 / mi

Run back up to work

Wednesday Dec 19, 2018 #

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

8 AM

Road Running 25:07 [2] 3.35 mi (7:30 / mi) +20m 7:22 / mi

Pre-work run round Balgreen loop and back. Path through Roseburn Park has iced up.

Tuesday Dec 18, 2018 #

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

12 PM

Road Running 15:28 [2] 2.1 mi (7:22 / mi) +10m 7:15 / mi

Run down to Warriston

Road Running 8:54 [4] 1.41 mi (6:19 / mi)

Warm up - one lap of triangle, 1 min brisk, 1min jog

Road Running 9:51 [5] 1.72 mi (5:44 / mi) +20m 5:32 / mi

Xmas Lunchrunners Flat Handicap - Warriston Big Loop Anti-Clockwise
Had a turn out of twelve for the handicap on a pretty wet lunchtime. Always find it hard to race and organise these but at least it was hard work. Only passed Jamie, and Mike and Rob flew past me. Managed about a 10 second improvement from my best lap time in reps (done on third rep!). Not much better for 'racing', Good fun though. Roll on the xmas hill handicap on Thursday...

Road Running 16:30 [2] 2.17 mi (7:36 / mi) +40m 7:12 / mi

Run back up to work

Monday Dec 17, 2018 #

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

12 PM

Road Running 48:29 [2] 6.49 mi (7:28 / mi) +50m 7:18 / mi

Cycle path loop with Marco and Murray

Sunday Dec 16, 2018 #

1 PM

Orienteering 53:59 [4] 4.45 mi (12:08 / mi) +180m 10:47 / mi

SOSOL - Barr Wood - Brown Course
Surprised to see snow on the ground! A bit of a steady effort on quite tired legs. Lost over a minute at #3 getting stuck above the crag and having to go back round the windblown. Trying to get up the hill to #5 was interesting. Lost time on easy #6 thinking bend would be further from the wall. The rest was pretty steady stuff. Unnecessary dogleg to #21. Found the map too busy and kept losing focus. Always appreciate Barr Wood from a training rather than racing perspective! Last out so had woods to myself which was nice.
2 PM

Trail Running 2:30 [2] 0.33 mi (7:35 / mi)

Run back to car

Saturday Dec 15, 2018 #

9 AM

Hill Running 1:48:21 [4] 8.47 mi (12:48 / mi) +1220m 8:50 / mi

Can't resist a hill run when there's a severe weather warning for snow. Set off from Alva Glen with Angela and Canna up Wood Hill, down into Tilli Glen, up the Law, Ben Cleuch, Ben Buck, The Nebit and back. Wind was Baltic on the tops but no snow. Ground was frozen solid so good for keeping the feet dry, but had to be wary of ice. Angela set a good pace on the uphills. Felt alright and really enjoyed the run despite the lack of snow.

Friday Dec 14, 2018 #

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

12 PM

Road Running 18:55 [2] 2.51 mi (7:32 / mi) +10m 7:27 / mi

Ran down to St Marks Park with Dave

Trail Running 11:06 [3] 1.44 mi (7:43 / mi)

Six laps of strides

Conditioning 10:00 [3]

Two sets of Oregon circuits with Cat & Dave (20s on/off)

Road Running 19:39 [2] 2.53 mi (7:46 / mi) +40m 7:24 / mi

run back up to work

Thursday Dec 13, 2018 #

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

12 PM

Road Running 16:36 [2] 2.19 mi (7:35 / mi) +10m 7:28 / mi

Run down to AS with Dave.

Hill Running 31:04 [4] 3.12 mi (9:57 / mi) +330m 7:30 / mi

Run from the boulder, up Brutal, top of bog, pipers to Nether, tourist descent, dasses then down to commie pool roundabout. Brutal was a faff due to all the barriers but at least recce confirmed should go a different way at the handicap next week. Hit tourist descent hard since it was relatively quiet (rare!), and managed a 2.16. Solo run. Ground semi frozen but quite dry.

Road Running 18:51 [2] 2.53 mi (7:27 / mi) +10m 7:22 / mi

Run back through the Meadows.

Wednesday Dec 12, 2018 #

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

12 PM

Road Running 30:15 [2] 4.03 mi (7:30 / mi) +20m 7:24 / mi

Out and back run on the cycle path before work. Nicely consistent when compared to Monday!

Tuesday Dec 11, 2018 #

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

12 PM

Road Running 15:52 [2] 2.12 mi (7:29 / mi) +10m 7:23 / mi

Run down to Warriston

Road Running intervals 21:03 [5] 3.7 mi (5:41 / mi) +10m 5:38 / mi

Session round Warriston triangle - 6,5,4,3,2,1min (90s after 6,5 then 1min). Felt quite good from about halfway through first rep. Ran with Andy on first rep then just ahead, with John in front. Good conditions.

Road Running 18:49 [2] 2.45 mi (7:41 / mi) +50m 7:13 / mi

Run back up to work

Monday Dec 10, 2018 #

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

7 AM

Road Running 30:15 [2] 4.03 mi (7:30 / mi) +20m 7:24 / mi

Pre-work run out and back on the cycle path due to xmas lunch. Frosty plus nice sun rise.

Sunday Dec 9, 2018 #

10 AM

Walking 1:00:00 [1] +130m

Plan A of hill race at Craig a Barns fell through as Hanna was under the weather Saturday afternoon (was going mainly since there was a junior race). Still keen to go to Perth for Tiso visit so stopped off at Kinnoull for a very nice family walk.
1 PM

Trail Running 1:08:01 [3] 8.75 mi (7:46 / mi) +300m 7:01 / mi

Cockleroi from the house, via Hill House. Not overly keen getting out the door but felt pretty decent once I got going. Nice cool conditions.

Saturday Dec 8, 2018 #

8 AM

Road Running 17:02 [1] 1.77 mi (9:37 / mi) +30m 9:08 / mi

Run from the house with Hanna along Avalon Gardens to the private road/gravel path loop and back. Most enjoyable and Hanna going well. Breezy.
1 PM

Hill Running 1:20:37 [3] 7.64 mi (10:33 / mi) +760m 8:04 / mi

Run from Alva Glen up Wood Hill, Ben Ever, Ben Cleuch, Ben Buck and down the Land Rover track. Nice quiet run, kept the pace fairly steady. Overcast but stayed dry and cloud above the tops. Breezy.

Friday Dec 7, 2018 #

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

12 PM

Road Running 14:12 [2] 1.87 mi (7:36 / mi) +10m 7:28 / mi

Run along WoL to Saughton Park

Trail Running 10:39 [3] 1.46 mi (7:18 / mi)

Seven laps of strides. Did extra lap as pitch was smaller than St Marks.

Conditioning 10:00 [3]

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

Road Running 13:37 [2] 1.84 mi (7:24 / mi) +10m 7:17 / mi

Run back to work

Thursday Dec 6, 2018 #

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

12 PM

Road Running 16:08 [2] 2.2 mi (7:20 / mi) +10m 7:14 / mi

Ran down to AS with Marco

Hill Running 33:02 [4] 3.38 mi (9:46 / mi) +340m 7:27 / mi

Run from the boulder up the bog (where Marco departed) then solo up zig-zags to Nether, down tourist, up Dasses and Crags to finish. Fairly steady efforts. Quite enjoyed the wind and blustery showers. Atmospheric views over the city. Very slippy underfoot, especially in worn out speedcross.

Road Running 17:25 [2] 2.25 mi (7:44 / mi) +40m 7:20 / mi

Run back up to work

Wednesday Dec 5, 2018 #

Bike 20:00 [3] 4.0 mi (5:00 / mi)

12 PM

Road Running 25:33 [2] 3.35 mi (7:38 / mi) +20m 7:29 / mi

Balgreen loop steady in the rain.

Tuesday Dec 4, 2018 #

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

12 PM

Road Running 15:07 [2] 2.11 mi (7:10 / mi) +10m 7:04 / mi

Run down to Warriston

Road Running intervals 19:01 [4] 3.16 mi (6:01 / mi) +10m 5:58 / mi

Lactate shuttle session round the triangle - 10 x 1min brisk,1min float. Felt good and really enjoyed it. Was with Andy for first few but started pulling ahead a bit. Rob way ahead as usual. We all turned at end of 5th float so was chasing and being chased on way back. Held similar pace through session, with slight pick up towards he end. Nice cool conditions and thankfully no ice.

Road Running 17:06 [2] 2.23 mi (7:40 / mi) +50m 7:10 / mi

Run back up to work

Monday Dec 3, 2018 #

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

12 PM

Trail Running 47:33 [2] 6.19 mi (7:41 / mi) +40m 7:32 / mi

WoL/canal loop with Dave. Legs a bit tired so glad to take it easy. Sunny for once!

Sunday Dec 2, 2018 #

10 AM

Trail Running 1:17:12 [3] 10.32 mi (7:29 / mi) +310m 6:51 / mi

Run to the end of the loch then up to Beecraigs, Cockleroi and back. A bit faster than yesterday since feeling quite good. Rain came on during the run.

Saturday Dec 1, 2018 #

9 AM

Trail Running 1:21:07 [3] 10.24 mi (7:55 / mi) +400m 7:04 / mi

Run from the house up to Beecraigs via Hill House, then to Cockleroi, Guthries, Loch Car Park, Hill House and back. Steady run. Felt reasonably strong. Dull and cool.

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