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Training Log Archive: runnermdj

In the 31 days ending Mar 31, 2019:

activity # timemileskm+m
  Road Running18 11:12:13 92.29(7:17) 148.52(4:32) 690
  Hill Running10 9:13:33 52.41(10:34) 84.35(6:34) 5230
  Trail Running12 6:47:48 50.03(8:09) 80.51(5:04) 1220
  Bike21 6:40:00 80.0(5:00) 128.74(3:06)
  Walking1 2:25:00 5.16(28:06) 8.3(17:28) 700
  Orienteering1 36:10 4.52(8:00) 7.27(4:58) 140
  Conditioning3 30:00
  Total55 37:24:44 284.4 457.7 7980

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Sunday Mar 31, 2019 #

9 AM

Road Running 9:32 [2] 1.26 mi (7:34 / mi)

Ran with Hanna round the Keswick Junior Parkrun. Great run on a nice morning, and a new pb. Doing the English Junior Champs Hill Race at Clough Head the day before didn't seem to slow her down. I guess parkruns are a piece of cake in comparison!
10 AM

Walking 2:25:00 [1] 5.16 mi (28:06 / mi) +700m 19:46 / mi

Mothers Day Hill Walk with Tracey & Hanna from car park 0,5km south of Ravenstone Hotel up Ullock Pike, Long Side and Carl Side, and back. Magic weather and a very nice walk.

Saturday Mar 30, 2019 #

2 PM

Hill Running 49:11 [3] 5.67 mi (8:40 / mi) +400m 7:07 / mi

Run from Whinlatter up Barf and Lord Seat. Nice run, felt decent. Just beat the rain.

Friday Mar 29, 2019 #

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

12 PM

Road Running 15:37 [2] 1.96 mi (7:58 / mi) +10m 7:51 / mi

Run to Saughton

Trail Running 9:46 [3] 1.39 mi (7:02 / mi)

Six laps of diagonals

Conditioning 10:00 [3]

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

Road Running 12:51 [2] 1.71 mi (7:31 / mi) +10m 7:23 / mi

Run back to work

Thursday Mar 28, 2019 #

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

12 PM

Road Running 16:31 [2] 2.21 mi (7:28 / mi) +10m 7:22 / mi

Run down to AS

Hill Running 41:17 [3] 3.54 mi (11:40 / mi) +480m 8:12 / mi

WASP route from the boulder over the crags, Nether, loch corner, Dunsapie Crag, MFD to Crow, Nether and back via the Dasses. Ran with Dave, Andy and Cameron who took a few shortcuts. Fairly steady pace. Andy only has road shoes. Good conditions, dry and breezy. More enjoyable when not flat out!

Road Running 17:01 [2] 2.26 mi (7:32 / mi) +30m 7:14 / mi

Run back up to work.

Wednesday Mar 27, 2019 #

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

12 PM

Trail Running 47:42 [2] 6.2 mi (7:42 / mi) +40m 7:33 / mi

WoL canal loop easy

Tuesday Mar 26, 2019 #

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

12 PM

Road Running 15:23 [2] 2.07 mi (7:26 / mi) +10m 7:19 / mi

Run down to Warriston

Road Running intervals 28:05 [4] 4.55 mi (6:10 / mi) +20m 6:05 / mi

Session round Warriston big loop clockwise - 6, 10, 8, 4min (90sec recs). Had quite a hard week so a tempo type session suited nicely with steadier pacing. Ran with Cat and Dave.

Road Running 17:41 [2] 2.23 mi (7:56 / mi) +40m 7:31 / mi

Run back up to work

Monday Mar 25, 2019 #

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

Had to walk home as someone locked their bike to mine... again.

Note
(rest day)

Sunday Mar 24, 2019 #

9 AM

Trail Running 20:43 [1] 2.12 mi (9:46 / mi) +20m 9:30 / mi

Family run with T & H from the Boness Road along the north side of Linlithgow Loch and back. Windy and rainy so better option than Junior Parkrun.
11 AM

Trail Running 3:35 [2] 0.52 mi (6:53 / mi) +10m 6:30 / mi

Warm up

Orienteering race 36:10 [5] 4.52 mi (8:00 / mi) +140m 7:18 / mi

Dunfermline Urban Orienteering - Brown Course
OK run to #9 then threw away 20secs or so running up a dead end enroute to #10, just misread the map. OK then to #15 but made a hash of #16, not route choice, simply couldn't find the passageway which was on the map into the control from the north. Was in the right place as ran down the adjacent one and longer way round to the control. A mystery! Then proceeded to do a 180 error coming back out of #16 and ran east instead of west. Altogether lost well over a minute. Fine to the finish apart from inevitable mispunch on two close easy controls at #20. So all for nothing again!
C • Number 16 2

Saturday Mar 23, 2019 #

8 AM

Trail Running 22:25 [1] 2.17 mi (10:20 / mi) +100m 9:02 / mi

Family run with T & H from the top of Linlithgow up to the sign at the top of Hill House and back. Good running from Hanna. Bright and breezy.
2 PM

Hill Running 1:31:22 [3] 8.48 mi (10:46 / mi) +820m 8:17 / mi

Was going to go a Pentlands run while Hanna was skiing but managed to arrange it earlier so got time to fit in an Ochils run later instead. Headed out from Alva up Ben Ever, Ben Cleuch, east flank of The Law, north flank of Ben Cleuch, and down the Ben Buck Burn and Landrover track. Went hunting for what was left of the snow which wasn’t much after a mild week. Patches on east side of Ben Ever, The Law and the usual hollows on Ben Cleuch. Nice bright and breezy. Pretty cool on the tops. Quite busy too.

Friday Mar 22, 2019 #

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

12 PM

Road Running 16:04 [2] 2.03 mi (7:55 / mi) +10m 7:48 / mi

Run to Saughton via the WoL

Trail Running 10:05 [3] 1.41 mi (7:09 / mi)

Six laps of diagonals

Conditioning 10:00 [3]

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

Road Running 13:13 [2] 1.73 mi (7:38 / mi) +10m 7:30 / mi

Run back to work

Thursday Mar 21, 2019 #

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

12 PM

Road Running 37:50 [2] 5.08 mi (7:27 / mi) +20m 7:21 / mi

Anti-clockwise loop round Carrick Knowe Golf Course and back.

Wednesday Mar 20, 2019 #

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

12 PM

Road Running 17:07 [2] 2.36 mi (7:15 / mi) +10m 7:10 / mi

Run down to AS via west end to meet Dessie.

Hill Running 35:29 [5] 3.54 mi (10:01 / mi) +500m 6:58 / mi

WASP route with the Wednesday group. Was dropped on first climb as expected but just ran my own pace. Hard shift as expected. Resigned to walking most of the climbs. Conditions quite good, fairly warm, though quite a westerly headwind on some of the climbs. Nearly 3mins down on pb but fair enough for current fitness. Pretty much as brutal as I remember it!

Road Running 17:30 [2] 2.28 mi (7:41 / mi) +40m 7:17 / mi

Run back up to work

Tuesday Mar 19, 2019 #

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

12 PM

Road Running 14:43 [2] 2.07 mi (7:07 / mi) +10m 7:00 / mi

Run down to Warriston

Road Running intervals 19:01 [5] 3.18 mi (5:59 / mi) +10m 5:55 / mi

Session round Warriston triangle - 10 x 1min brisk, 1 min float. Felt a bit ropey on the first minute but good after that. Paced it well. Andy about 20m down at the turn after 5th float, and only just caught him at the end. Good session.

Road Running 16:45 [2] 2.12 mi (7:54 / mi) +40m 7:28 / mi

Run back up to work

Monday Mar 18, 2019 #

Note
(rest day)

12 PM

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

Sunday Mar 17, 2019 #

12 PM

Hill Running 1:36:27 [3] 7.85 mi (12:17 / mi) +790m 9:22 / mi

Ran from Alva Glen Car Park direct up Ben Ever, Ben Cleuch, dropped to the snowy hollow on the NE flank then traversed round to Ben Buck before descending the landrover track. Soft snow above 250m up to around 550m. Above that the snow was much better, more consolidated. North side of Ben Cleuch was amazing, the traverse pretty hard work into a north westerly wind with snow averaging over 6 inches deep, and some proper drifts. Good fun & training. Solo outing.

Saturday Mar 16, 2019 #

9 AM

Trail Running 1:28:24 [3] 9.79 mi (9:02 / mi) +480m 7:50 / mi

Headed out with Dave up Cockleroi via the north face. Snow got deeper all the way up and the drifts on lea side of the hill were getting deep. Quite wild. Much nicer once we dropped down into the woods where there were a few inches on the paths. Headed to Witchcraig and did usual loop in reverse. Round about then, the snow turned to rain. Headed over Guthrie’s, south edge, loch cp, hill house and home. Paths in town were very slushy. Great run, nice to have a bit of winter back. Felt quite good.

Friday Mar 15, 2019 #

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

12 PM

Road Running 38:52 [2] 5.16 mi (7:32 / mi) +20m 7:27 / mi

Run with Marco along the WoL to Balgreen, lap of Carrick Knowe Golf Course, and back. Got belted by hail early on but sunny after that. Very windy too.

Thursday Mar 14, 2019 #

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

12 PM

Road Running 16:40 [2] 2.23 mi (7:28 / mi) +10m 7:22 / mi

Run down to AS

Hill Running 35:39 [3] 3.71 mi (9:37 / mi) +340m 7:29 / mi

AS Easy route - Bog, Pipers gully, Nether, Tourist descent, Dasses, Crags. Took it fairly steady up & down apart from a bit of effort on the final crags climb on the steep bit. Very breezy but otherwise quite nice & sunny. Out with Dave & Cameron.

Road Running 17:10 [2] 2.28 mi (7:32 / mi) +40m 7:08 / mi

Run back up to work

Wednesday Mar 13, 2019 #

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

Note
(rest day)

Tuesday Mar 12, 2019 #

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

12 PM

Road Running 14:58 [2] 2.05 mi (7:18 / mi) +10m 7:12 / mi

Run down to Warriston

Road Running 25:13 [5] 4.45 mi (5:40 / mi) +30m 5:33 / mi

Session out and back on the cycle path, via the park on the way out - 1,2,3,4,5,4,3,2,1min (1min after the 1,2,3s, 75secs after the. 4,5). Turned near end of in rep. Tough headwind on way out so delighted to turn. Went from 6.03min/mile on 5min to 5.25m/m on the 4min. Ran with Chloe though pulled ahead on the longer reps.

Road Running 16:43 [2] 2.08 mi (8:02 / mi) +40m 7:35 / mi

Run back up to work

Monday Mar 11, 2019 #

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

12 PM

Trail Running 54:50 [2] 7.28 mi (7:32 / mi) +40m 7:24 / mi

WoL/canal with extra loop.

Sunday Mar 10, 2019 #

9 AM

Road Running 16:00 [2] 2.0 mi (8:00 / mi)

Was belting down with snow when we left the house so headed to Grangemouth instead of junior parkrun. Session - 6min WU jog, Drills, 10 x 60m stride/sprint (walk back), 2 laps of the stand, 5 stand sprints, 5 stand bounds, 2 laps of stand, Conditioning, 4min WD. Took about an hour. Good fun for a change.
2 PM

Road Running 39:10 [2] 5.15 mi (7:36 / mi) +60m 7:20 / mi

Run from house along north side of loch, smaller Springfield loop, and back. Set off in the run but the sleet hit, then a heavy hail, before finishing in the sun. Knee was fine so low level grumbles from yesterday seem ok.

Saturday Mar 9, 2019 #

8 AM

Trail Running 21:21 [1] 1.99 mi (10:44 / mi) +100m 9:17 / mi

Family run with Tracey & Hanna from the top of Linlithgow up to Hill House and back. Nice bit of hill training for Hanna and she most enjoyed the downhills! Must do that route again.
1 PM

Hill Running 1:02:19 [3] 5.98 mi (10:25 / mi) +600m 7:57 / mi

Run round the Broughton Heights Hill Race route with Dave & Craig M. Shortly after we set off, could see a wall of snow approaching which hit us at the start of the climb. Was totally wild, strong wind and heavy hail/snow. Dave was struggling in shorts so had to stop to put on waterproofs. My new paclite jacket was spot on, great material, and hood kept the worst off my face. Snow eventually eased off after first loop, and sun came out briefly on the climb up the wall. Good fun.
2 PM

Hill Running 20:50 [3] 1.78 mi (11:42 / mi) +220m 8:27 / mi

Did a recce of the hillside to the east of the start for options for the under 15 and fun run. Some good routes sussed out.

Friday Mar 8, 2019 #

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

12 PM

Road Running 15:45 [2] 2.02 mi (7:48 / mi) +10m 7:41 / mi

Run to Saughton

Trail Running 10:09 [3] 1.44 mi (7:03 / mi)

Six laps of diagonals

Conditioning 10:00 [3]

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

Road Running 15:32 [2] 2.09 mi (7:26 / mi) +10m 7:19 / mi

Run back to work

Thursday Mar 7, 2019 #

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

12 PM

Road Running 16:49 [2] 2.29 mi (7:21 / mi) +10m 7:15 / mi

Run down to AS

Hill Running 31:00 [4] 3.34 mi (9:17 / mi) +320m 7:09 / mi

Run up Hymans Knoll, Whinny Hill, Nether, down Pipers and crags to finish. Very slippy underfoot, not helped by having hardly any studs left on the speedcross. Ran the climbs quite hard and took the descents easy. Out with Dave & Derek.

Road Running 17:48 [2] 2.26 mi (7:53 / mi) +40m 7:28 / mi

Run back to work.

Wednesday Mar 6, 2019 #

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

12 PM

Road Running 26:05 [2] 3.47 mi (7:31 / mi) +10m 7:27 / mi

Run to Balgreen and back.

Tuesday Mar 5, 2019 #

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

12 PM

Road Running 13:42 [3] 2.07 mi (6:37 / mi) +10m 6:31 / mi

Run down to Warriston a bit faster than usual as running late.

Road Running 24:06 [4] 4.15 mi (5:48 / mi) +20m 5:43 / mi

Session round Warriston big loop - 6 x 4min (80s). Ran with Cat. Good session, controlled pace. Fair bit of cold rain so legs a bit chilly. Wore tempos which felt a bit better for speed.

Road Running 18:05 [2] 2.39 mi (7:34 / mi) +40m 7:12 / mi

Run back up to work

Monday Mar 4, 2019 #

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

12 PM

Road Running 54:41 [2] 7.05 mi (7:45 / mi) +50m 7:35 / mi

Cycle path loop with Murray, coming back along the WoL to dean path.

Sunday Mar 3, 2019 #

11 AM

Trail Running 1:17:54 [3] 10.51 mi (7:25 / mi) +310m 6:47 / mi

Run by loch then up to Beecraigs and Cockleroi and back. Ran fairly brisk for much of it though effort wasn't sustained throughout and never that hard. Strong westerly wind but sunny.

Saturday Mar 2, 2019 #

10 AM

Hill Running 1:29:59 [3] 8.52 mi (10:34 / mi) +760m 8:16 / 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. Fairly steady pace the whole way since Dave on the comeback trail. Nice cool conditions with mist around 500m. Breezy and baltic on Ben Cleuch.

Friday Mar 1, 2019 #

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

12 PM

Trail Running 40:54 [3] 5.21 mi (7:51 / mi) +120m 7:20 / mi

Run to Balgreen, up the south side of Corstorphine Hill and back via Craigleith. Didn't feel up for strides & circuits due to dodgy stomach but was fine on a steady run.

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