Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: runnermdj

In the 31 days ending May 31, 2021:

activity	#	time	miles		km		+m
Walking	21	48:12:00	143.02	(20:13)	230.17	(12:34)	8410
Road Running	16	12:54:00	99.63	(7:46)	160.34	(4:50)	2020
Trail Running	12	10:38:09	77.45	(8:14)	124.64	(5:07)	2160
Hill Running	2	2:33:27	12.72	(12:04)	20.47	(7:30)	840
Orienteering	2	1:45:00	4.73	(22:12)	7.61	(13:48)	150
Conditioning	3	1:00:00
Total	55	77:02:36	337.55		543.23		13580
[1-5]	54	76:11:36

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Monday May 31, 2021 #

7 AM

Walking 1:30:00 [1] 4.82 mi (18:40 / mi) +410m 14:46 / mi
ahr:101

Family walk up Blairdenon from Sherrifmuir. Needed an easier walk so a good one to do, and a new route for Tracey. Glorious morning with mist in the valleys and sun on the hill.

12 PM

Orienteering 50:00 [1] 2.23 mi (22:25 / mi) +90m 19:55 / mi

Easy walk around an orange course at Bantaskine to give Hanna some orienteering practice. Glad of the shade in the wooded bits!

3 PM

Road Running 39:09 [3] 5.02 mi (7:48 / mi) +130m 7:13 / mi
ahr:129

Run up lower Fisher's Brae, Fisher S, Upper Kinneil and back via Fishers Brae descent. Warm but breeze kept it OK.

Sunday May 30, 2021 #

8 AM

Walking 5:20:00 [1] 14.23 mi (22:29 / mi) +1240m 17:42 / mi
ahr:106

Beinn a'Ghlo Munros clockwise from Loch Moraig. Came back the valley from the col and the new section of path (after the bogs) was welcome. Left home at 6.30am but there were still at least half a dozen parties out before us. Fairly quiet on the hill though and a cracking day. Hanna did so well on her longest walk to date, climbing strongly all day. Luckily there was a breeze on the tops and some high cloud. Walk back was warm.

Saturday May 29, 2021 #

7 AM

Road Running 19:50 [2] 2.35 mi (8:26 / mi) +70m 7:43 / mi

Warm up on the top road, strides, then a hill session with Hanna on the top part of Fishers Brae - 3 x long, 3 x medium, 2 x short reps, longest around 30s. A bit misty on Airngarth so quite cool.

Road Running 58:53 [4] 8.07 mi (7:18 / mi) +170m 6:51 / mi
ahr:142

Ran down to Kinneil Woods, did a loop then ran the 1.17km south edge segment flat out. Missed it last time by 7 seconds so was surprised to have beaten it by 18 seconds this time around. Just a more aggressive approach though hopefully a little fitter. Ran back via top road, Fisher S descent and lower Fisher's Brae. Felt quite good.

10 AM

Conditioning 20:00 [3]

Kenny Wilson circuits - 2 x 11 x 35s on/25s off. Abs and arms

Friday May 28, 2021 #

7 AM

Road Running 20:54 [1] 2.23 mi (9:22 / mi) +40m 8:53 / mi

Run with Hanna on the top road.

Road Running 41:45 [2] 5.21 mi (8:01 / mi) +100m 7:34 / mi
ahr:125

Run home via a loop in Kinneil Woods and Fisher's Brae descent. Nice sunny morning. Took it fairly easy.

Thursday May 27, 2021 #

7 AM

Trail Running 54:06 [3] 6.73 mi (8:02 / mi) +220m 7:18 / mi
ahr:130

Run up Fisher's Brae, round the golf course loop and back via Fishers Brae descent. Trails still very muddy/slippy. Felt decent.

Wednesday May 26, 2021 #

7 AM

Road Running 9:52 [1] 1.11 mi (8:53 / mi) +10m 8:39 / mi

Warm up on top road plus strides.

Road Running 4:50 [3] 0.82 mi (5:54 / mi)

Session with Hanna - 6 x 200m, 2 x 50m

Road Running 4:45 [1] 0.54 mi (8:48 / mi) +10m 8:19 / mi

Warm down

Road Running 38:29 [3] 5.17 mi (7:27 / mi) +100m 7:01 / mi

Run home via Kinneil Woods, Upper Kinneil and Fishers Brae descent.

Tuesday May 25, 2021 #

7 AM

Road Running 18:02 [3] 2.4 mi (7:31 / mi) +50m 7:03 / mi

Warm up to the lower farm road via Parkhead plus strides.

Road Running 20:10 [5] 3.45 mi (5:51 / mi) +50m 5:36 / mi

Session on the lower road - 10 x 2mins (1min). Good solid session. Nice conditions, cool with a NW breeze.

Road Running 8:28 [3] 1.17 mi (7:14 / mi) +20m 6:52 / mi

Warm down via lower Fisher's Brae

Monday May 24, 2021 #

7 AM

Road Running 19:50 [1] 2.24 mi (8:51 / mi) +40m 8:23 / mi

Morning Run with Hanna on the top road since Tracey had a sore heel.

12 PM

Road Running 39:23 [3] 5.0 mi (7:53 / mi) +130m 7:17 / mi
ahr:128

Lunch run via Parkhead, top road and Fisher's Brae descent.

Sunday May 23, 2021 #

7 AM

Hill Running 1:19:50 [1] 4.84 mi (16:30 / mi) +410m 13:03 / mi
ahr:108

Went up to Sherrifmuir to walk up Blairdenon with Hanna since Tracey has a sore heel. Always wanted to try the route and it far exceeded expectations with a decent trail the whole way. Set a solid pace uphill and did easy jogs down the descents. Breezy and cool but stayed dry. Top was in cloud at one stage but it cleared by the time we hit there. Hopefully will return soon to run it hard.

Saturday May 22, 2021 #

7 AM

Road Running 13:02 [2] 1.5 mi (8:41 / mi) +10m 8:31 / mi

Warm up plus strides

Road Running 3:12 [3] 0.5 mi (6:24 / mi)
ahr:134

800m time trial with Hanna on the Grangemouth - Bo'ness Road. Good solid effort which felt faster than the time suggested.

Road Running 5:19 [3] 0.61 mi (8:43 / mi)

Warm down

Road Running 59:01 [4] 8.07 mi (7:19 / mi) +260m 6:39 / mi
ahr:146

Run home via farm road, Kinneil, golf course trails then down the Bo'ness Road descent. Did the initial section of farm road (segment) as a Tempo. Its net uphill with some flat and downhill so quite tough changes of pace. Was actually surprised to be only 1 second off the CR but ran pretty hard. Ran the final descent pretty hard but controlled. Trails were quite muddy so grand new NB1080s got well christened.

10 AM

Conditioning 20:00 [3]

Kenny Wilson circuit session 21 x 35s on/25s off

Friday May 21, 2021 #

7 AM

Road Running 52:24 [3] 6.56 mi (7:59 / mi) +170m 7:24 / mi
ahr:127

Steady run on the farm roads with a few out & backs due to lower road being flooded again from overnight rain.

Thursday May 20, 2021 #

7 AM

Road Running 53:58 [3] 6.79 mi (7:57 / mi) +160m 7:24 / mi
ahr:125

Steady run via the Sports Centre, Bo'ness Road, Fishers Brae climb, Fishers S descent then home. Felt quite tired though HR pretty low. Interesting to see the effect of 2 weeks of larger volume aerobic.

Wednesday May 19, 2021 #

7 AM

Road Running 9:20 [2] 1.09 mi (8:34 / mi) +10m 8:20 / mi

Warm up on the top road plus 5 strides.

Road Running 6:10 [3] 0.96 mi (6:25 / mi)

Session with Hanna - 4 x 400m starting every 3m30s. Times - 1.34, 1.34, 1.32, 1.32. Enjoyable stretch of the legs.

Road Running 4:59 [1] 0.57 mi (8:45 / mi) +10m 8:18 / mi

Warm down back to the car.

Road Running 38:03 [3] 5.01 mi (7:36 / mi) +80m 7:14 / mi
ahr:129

Run home via loop in Kinneil, Fisher's Brae descent and Avalon Gardens. Nice sunny morning though chilly breeze.

Tuesday May 18, 2021 #

7 AM

Road Running 38:14 [2] 5.05 mi (7:34 / mi) +40m 7:23 / mi
ahr:127

Decided to drive up to top road to do a steady on the relative flat. Around 3 out & backs for 5 miles. Knee was fine. Pre-run rolling if quads helped.

Monday May 17, 2021 #

7 AM

Trail Running 55:42 [3] 6.89 mi (8:05 / mi) +210m 7:23 / mi
ahr:127

Steady run up Fisher's Brae, round the golf course trails then back via Fishers Brae descent. Felt fine on run but knee a bit nippy for rest of day.

Sunday May 16, 2021 #

7 AM

Walking 1:54:00 [1] 6.61 mi (17:15 / mi) +90m 16:33 / mi
ahr:81

Family walk at Canada Wood. Good to find new trails. Knee fine on walk.

1 PM

Conditioning 20:00 [3]

KW circuits 20 x 35s/25s Abs & arms

Saturday May 15, 2021 #

7 AM

Walking 3:34:00 [1] 10.05 mi (21:18 / mi) +810m 17:02 / mi
ahr:90

Family Hill Walk up Beinn Udlamain and Sgairneach Mhor. Went up the valley then up a steep climb to gain the ridge, before following the usual paths. Mist cleared after first top which was good, so we got great views into SM's snow rimmed Corrie. Great walk to end the holiday and good base fitness training lugging the rucksack up all the hills.

3 PM

Road Running 25:48 [3] 3.37 mi (7:39 / mi)
ahr:130

Steady run to Parkhead and back via Fishers Brae lower descent. Undergrowth has shot up in 2 weeks! Knee was fine during run but a bit nightly afterwards. Must be down to tight quads from walks.

Friday May 14, 2021 #

7 AM

Walking 2:25:00 [1] 5.33 mi (27:12 / mi) +480m 21:15 / mi
ahr:96

Family walk from the Cairngorm car park into Coire an Lochain. The Corrie had loads of snow which had partially avalanches on the great slab, and was ready to go further with creeping cracks formed above. Quite spectacular scenery. Cut up onto the ridge to the west, up to a Cairn around 1070m, then back to the car park via the main path. Overcast with cloud around 1100m.

2 PM

Walking 1:00:00 [3] 3.15 mi (19:03 / mi) +40m 18:20 / mi

Family walk in the woods at Loch Garten.

Thursday May 13, 2021 #

7 AM

Walking 2:58:00 [1] 7.65 mi (23:16 / mi) +760m 17:47 / mi
ahr:93

Walk up Geal Charn and A'Mharconaich from Balsporran Cottages. Mist was down to around 600m so saw little on the hill apart from one break in the clouds at the first summit. Very little wind though so conditions were pleasant. Tracey kept a solid pace on the uphill so good training with the rucksack! Hanna going very well on all the walks.

2 PM

Walking 33:00 [1] 1.4 mi (23:34 / mi) +30m 22:06 / mi

Nice walk along the north side of Loch Vaa and back. Oh to have this on the doorstep!

6 PM

Trail Running 10:21 [2] 1.17 mi (8:51 / mi) +30m 8:12 / mi
ahr:126

Travelled out to Drumguish for Manny's handicap. Jog warm up to the start.

7 PM

Trail Running race 20:27 [5] 3.19 mi (6:25 / mi) +80m 5:57 / mi
ahr:153

First face to face race for 15 months, albeit a handicap. Set off around 20 seconds or so behind Cat which was good as could follow her and judge pace off her a bit. Despite wanting to take the first climb a bit steady, race head took over, and lungs/legs were fairly burning by the top. Passed Cat around halfway and pushed on to chase down another couple of people. Kept pace solid despite feeling a bit overcooked. Pleased with the run. Fastest Joe Mann in 18.54. Nice night for it since the rain held off.

Trail Running 10:38 [2] 1.16 mi (9:10 / mi)
ahr:121

Warm down jog.

Wednesday May 12, 2021 #

7 AM

Road Running 21:49 [2] 2.38 mi (9:10 / mi) +50m 8:36 / mi

Steady run with Hanna round local roads/trails followed by 6 x 80m strides.

8 AM

Walking 1:50:00 [1] 4.66 mi (23:36 / mi) +330m 19:21 / mi
ahr:85

Walk at Kingussie round the side then up and down Creag Bheag. Planned descent off the west was aborted amongst the Heather. The path shown on the OS map definitely doesn't exist where it is shown. Very wet which made the stone step descent very hazerdous for Tracey with her poles.

2 PM

Trail Running 37:38 [3] 4.65 mi (8:06 / mi) +70m 7:44 / mi
ahr:127

Steady run out the Speyside Way, cutting across to the ring cairn of Granish, then back.

Tuesday May 11, 2021 #

8 AM

Walking 50:00 [1] 2.5 mi (20:00 / mi) +150m 16:52 / mi

Walk with Hanna in the woods at the Slochd while Tracey walked over Burma Road and out to the Slochd.

1 PM

Trail Running 2:13:38 [3] 14.12 mi (9:28 / mi) +540m 8:28 / mi
ahr:139

Ran from Coylumbridge up the Lairig Ghru, turning at the cairn below Lurchers Crag, then back again. Cracking run in bright, slightly warm, sunny conditions, though very breezy at times. Path seemed pretty rough in sections on the way up but felt much better running down it on the way back. Some cool snow fields and tunnels in the glen bottom. Felt fairly solid formwise. Had to remind myself to stop for a drink near the end since I'd carried it!

Monday May 10, 2021 #

7 AM

Walking 3:13:00 [1] 9.53 mi (20:15 / mi) +600m 16:56 / mi
ahr:94

Family hillwalk up Meall Chuaich via the usual route. Had been heading to a couple more of the Drumochter Munros but the forecast had got progressively worse, and was looking a bit grim, so changed plan to reduce time up high. Was wet on the walk in but we got lucky in the hill and it was just a bit breezy. Made good time up the hill, which was pretty boggy lower down. Top was mist free, just. Rain returned on the walk back out. Really enjoyed it.

2 PM

Trail Running 49:20 [3] 6.23 mi (7:55 / mi) +100m 7:33 / mi
ahr:128

Run out via the Speyside Way and back, keeping it fairly easy. A few showers, but fairly mild. Felt OK.

Sunday May 9, 2021 #

7 AM

Walking 2:03:00 [1] 6.53 mi (18:50 / mi) +560m 14:52 / mi
ahr:92

Family walk from Lynwilg to Geal-Charn Mor via the Burma Road. Wanted to do a straightforward hill. No issue with snow since it had melted back to damp patches. Misty and breezy on top, and another nice atmospheric day. No one else out early so had the hill to ourselves.

2 PM

Orienteering 55:00 [1] 2.5 mi (22:00 / mi) +60m 20:29 / mi

Went to Loch Vaa for a stroll, and did some orienteering practice for Hanna. Downloaded an excerpt of the map onto the phone, with a bit of a Black course on it. Used a couple of controls and some other features to try and explain some techniques for Orange courses (mainly attackpoints). Will be good once she picks it up again after not much in past couple of years. Loch Vaa area superb for wondering off the paths.

Saturday May 8, 2021 #

7 AM

Walking 2:24:00 [1] 9.64 mi (14:56 / mi) +220m 13:57 / mi
ahr:83

Plan was to drive to Forest Lodge in Abernethy for a walk but the track in was closed at the road (due to Covid!) so we parked there. Walked in towards Forest Lodge then turned right onto the track to Ryvoan Bothy. Nice walk through the woods then over the moor to the Bothy. Returned by the same route.

1 PM

Trail Running 1:01:09 [4] 8.39 mi (7:17 / mi) +140m 6:56 / mi
ahr:137

Wanted another fairly flat route so headed out on the trail past the gocarts and Loch nan Carraigean to the tunnel. Did an out and back to the track end at the east of Loch Vaa, and returned via the Speyside Way. Picked up the pace on the way back and was pretty much tempo effort at around 4min/k. Fast and hard enough for tired legs! Fairly rainy the whole way so only saw a few cyclists out and about.

Friday May 7, 2021 #

7 AM

Walking 3:35:00 [2] 10.3 mi (20:52 / mi) +670m 17:22 / mi
ahr:97

Forecast was decent so headed to Kingussie to head up the Corbett Carn na Fhreiceadein. Headed up Bhinn Bhreac first and made rapid time to the Bothy around 550m. Above the Bothy the track was increasingly full of drifted snow and the going became very challenging indeed. Even trying to avoid the worst, there was a lot of hard trail breaking in untouched snow over knee deep. There were a few points where we considered turning back but the weather was cracking so we ploughed on (literally) and eventually reached Beinn Bhreac. There was a short respite of fairly snow free track before hitting drifts again before the col, then the next climb was very harder work in places. On one section I had to plough a trench for Tracey and Hanna to make progress and they sometimes found it easier to crawl on the surface. We eventually got up on the top ridge where the going was then fairly easy to the main summit. The fantastic views and amazing conditions made up for the tough going at least. Hit some more drifts on the way down the track, which was waist deep in one bit, but much easier going generally. Felt like walking on air when we hit the snow-free track. A walk to remember on, what for most, would usually be a very unremarkable Corbett. Previously ran it with Tracey when snow free on a grey day so very different experience!

2 PM

Trail Running 41:04 [2] 5.17 mi (7:57 / mi) +80m 7:35 / mi
ahr:131

Needed a fairly easy run so just went out and back on the Speyside Way. Nice route and spot on. Snow free which was good!

Thursday May 6, 2021 #

7 AM

Road Running 22:38 [2] 2.63 mi (8:36 / mi) +60m 8:02 / mi

Run with Hanna. Warm up to the forest gate and back then strides plus 8 x 80m on the road outside the house which was slush free, followed by a warm down. Decent session in cold snowy conditions.

Trail Running 59:50 [3] 6.62 mi (9:02 / mi) +330m 7:50 / mi
ahr:137

Run in the woods. Ran along lower track which was quite slushy then up a long climb to the top fence where the snow was over 10cm deep and a real winter wonderland, albeit making the running tough! Headed along cycle path then down main tracks home. Amazing conditions for May. Snow showers for most of run.

10 AM

Walking 1:38:00 [1] 5.0 mi (19:36 / mi) +130m 18:08 / mi
ahr:99

Drove up to a very snowy Glenmore for a walk round the trails south and east of Loch Morlich. Around 10 to 15cm of snow and we were first on many if the trails which was cool. Amazing weather for May. Good fun.

Wednesday May 5, 2021 #

7 AM

Walking 2:24:00 [1] 7.45 mi (19:20 / mi) +300m 17:11 / mi
ahr:90

Woke up to snow on the ground. Drove to Carrbridge for a walk round Tolquhonie Woods. Was snowing quite heavily when we got there with showers throughout the walk though only about an inch of snow lying. Really nice walk and very quiet as expected.

1 PM

Hill Running 1:13:37 [3] 7.88 mi (9:21 / mi) +430m 7:59 / mi
ahr:142

Decided to run from the house to Beinn Ghuilbin aka Kettle Hill. Snow had largely melted. Had studied strava and picked a fairly direct route via mainly cycle paths, though it was fairly complex and only had 1:50k map which wasn't that helpful. Failed to get the right line on the first shortcut which resulted in a long cut to get onto the cycle path. Was trickier going than expected underfoot though followed the route OK. Main issue came as it was very challenging to spot where to cut off up to the left onto the hill and ended up overshooting on the bike track and stopped when came to an unexpected descent. Got the phone out and checked OS locate which confirmed I was roughly in the area I expected so climbed a deer fence and ploughed straight up the heather to the summit. There was a vague trod south off the top but ended up in the heather to get back into the woods. Tried to speed up home by sticking to the big tracks but ended up on longer zig zags than was ideal. All round a bit of a stramash! Pretty knackered by the finish.

Tuesday May 4, 2021 #

7 AM

Walking 2:00:00 [1] 6.48 mi (18:31 / mi) +220m 16:45 / mi
ahr:86

Family walk at Uath Lochan, round the lochs at the start then a route over the craggy hill. Went on a bit of the Badenoch Way which was really nice. Such a good place for trails. Snow showers again and quite a lot of snow building up above 500m.

6 PM

Trail Running 57:45 [2] 7.29 mi (7:55 / mi) +100m 7:36 / mi
ahr:131

Run from Inverdruie to Loch an Eilein via Lochan Mors trail, went anti clockwise round the loch, then back via Blackpark. Ran with Cat and Richard which was first run with anyone outside the family since February last year. Nice breezy bright evening. Good to catch up.

Monday May 3, 2021 #

7 AM

Walking 4:00:00 [1] 11.81 mi (20:19 / mi) +850m 16:36 / mi
ahr:96

Family walk up the two Drumochter East Munros A'Bhuidheanach Bheag and Carn na Caim, accessing the plateau via the Land rover track near the Dalwhinnie Road end. Got out early given the forecast and the wind did pick up through the day. Fair bit of mist on the tops so had to keep an eye on the map and compass. There is a big path most of the way but it does disappear on ABB, so I missed it on the way down and just used the compass. Pretty cold on top, around freezing. Hills quiet for a Bank Holiday Monday, only saw one other person on the tops though a couple were starting out not long before we finished. They'd have got a pasting! Good to get up a couple of Munros given the general winter forecast. Cairngorms very snowy.

2 PM

Trail Running 46:31 [4] 5.84 mi (7:58 / mi) +260m 7:00 / mi
ahr:144

Ran round the loop we walked round on Saturday in Kinvechy Woods above the house, with a few minor extra bits. Ran a bit harder than intended, hard to judge after a hillwalk.

Sunday May 2, 2021 #

7 AM

Walking 2:28:00 [1] 7.28 mi (20:20 / mi) +220m 18:35 / mi
ahr:85

Parked near Inshriach House and did a family forest walk via Loch Gamhna. Found some nice trails in the woods up the first hill to the cairn. Snow showers. Only saw one other person.

1 PM

Walking 51:00 [0] 2.9 mi (17:35 / mi) +60m 16:31 / mi

Family walk on the flatter trails from the house

Saturday May 1, 2021 #

7 AM

Road Running 19:25 [3] 2.25 mi (8:38 / mi) +60m 7:58 / mi

Session with Hanna - Warm up and strides on the top road then 5 x 100m hill sprints at the top of Fishers Brae, followed by warm down to the car.

Road Running 56:18 [4] 7.51 mi (7:30 / mi) +190m 6:57 / mi
ahr:140

Run home from the Grange round the golf course via the trails, then via Kinneil Woods where I did an effort back up the hill and along the south edge. Ran pretty hard but missed segment record by 7 seconds though I was 11 seconds down after the first short steep hill segment section which was a bit GPS quirky. Trundled home via Fisher's Brae descent. Another lovely cold morning, almost frosty again.

1 PM

Walking 1:42:00 [3] 5.7 mi (17:54 / mi) +240m 15:50 / mi

Staying at the north end of Aviemore. Went a walk in the woods round the obvious land rover track loop anti-clockwise. Great trails and pretty quiet. Managed not to get soaked which was good. Cairngorms looking very snowy above 1000m.

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