Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: runnermdj

In the 31 days ending Mar 31, 2022:

activity	#	time	miles		km		+m
Road Running	26	22:27:00	169.03	(7:58)	272.02	(4:57)	4320
Walking	4	8:46:00	29.65	(17:44)	47.72	(11:01)	1900
Hill Running	2	3:00:19	16.31	(11:03)	26.25	(6:52)	1620
Trail Running	4	1:40:07	12.26	(8:10)	19.73	(5:04)	460
Total	34	35:53:26	227.25	(9:29)	365.72	(5:53)	8300
[1-5]	32	31:31:26

2:22

0:00

» now

Wednesday Mar 30, 2022 #

7 AM

Road Running 21:05 [3] 2.6 mi (8:07 / mi) +30m 7:50 / mi

Session with Hanna on Clerk Avenue - 6 x 200m

Road Running 40:11 [3] 5.15 mi (7:48 / mi) +160m 7:07 / mi
ahr:135

Airngarth and back via Fisher's Brae

Tuesday Mar 29, 2022 #

7 AM

Road Running 58:15 [3] 7.22 mi (8:04 / mi) +220m 7:22 / mi
ahr:130

Steady round Grange/Airngarth loop via Fisher's Brae

Monday Mar 28, 2022 #

7 AM

Road Running 24:30 [1] 2.73 mi (8:58 / mi) +60m 8:24 / mi
ahr:116

Steady run with Hanna round Lovell's Glen, Avalon Gardens, Lower Farm Road loop. Frosty and sunny. Tough gig after the clocks change!

Road Running 36:37 [2] 4.51 mi (8:07 / mi) +80m 7:42 / mi
ahr:124

Steady run via Avalon Gardens and Lower Farm Road with extra out & backs.

Sunday Mar 27, 2022 #

7 AM

Trail Running 22:51 [3] 2.44 mi (9:22 / mi) +110m 8:13 / mi
ahr:119

Run with Hanna down the Grange then up over Airngarth via the field climb. She certainly found the climb tough, starting up it a bit quick, but good training.

Road Running 51:34 [4] 6.66 mi (7:45 / mi) +220m 7:01 / mi

Ran up Fisher's Brae, down the Grange, up the field climb, doing an effort up it, then back via Fishers Brae descent. Good lung buster.

Saturday Mar 26, 2022 #

7 AM

Walking 2:22:00 [1] 8.02 mi (17:42 / mi) +460m 15:02 / mi
ahr:97

Family walk from Glendevon round the Cairnmorris loop. Great for Tracey to be getting back up onto the proper tops. Great weather too and quiet.

Friday Mar 25, 2022 #

7 AM

Road Running 20:23 [1] 2.31 mi (8:49 / mi) +50m 8:16 / mi
ahr:120

Lower farm road loop with Hanna

Road Running 39:40 [2] 4.86 mi (8:10 / mi) +140m 7:30 / mi
ahr:129

Steady via Parkhead plus Fishers Brae up & down

Thursday Mar 24, 2022 #

7 AM

Road Running 30:49 [2] 3.85 mi (8:00 / mi) +80m 7:31 / mi
ahr:129

Steady to the lower farm riad and back. Very tired.

Wednesday Mar 23, 2022 #

7 AM

Road Running 18:53 [2] 2.44 mi (7:44 / mi) +20m 7:33 / mi

Session with Hanna on Clerk Avenue - 7 x 100m, 2 x 50m

5 PM

Hill Running 1:30:34 [3] 7.98 mi (11:21 / mi) +820m 8:36 / mi
ahr:140

Solo Ochils run from Woodlands up Ben Ever & Ben Cleuch, then dropped down the back yo the snow patches, largest of which were the ones at 580m, meaning a decent climb back up and over to the Ben Ever Col, contoured Ben Ever, then back. Cracking evening.

Tuesday Mar 22, 2022 #

7 AM

Road Running 18:01 [3] 2.2 mi (8:11 / mi) +90m 7:16 / mi

Warm up, up Fisher's Brae, then strides

Road Running tempo 19:20 [5] 3.13 mi (6:11 / mi) +30m 6:00 / mi
ahr:154

Session on the top road, out & back to Upper Kinneil, and down Fisher S - 10 x 1min brisk, 1min float. Solid session. Net downhill but uphill hits made it very tough.

Road Running 9:53 [3] 1.31 mi (7:33 / mi) +30m 7:03 / mi
ahr:139

Warm down home

Monday Mar 21, 2022 #

7 AM

Road Running 22:55 [1] 2.56 mi (8:57 / mi) +50m 8:26 / mi
ahr:119

Lower farm road loop with Hanna

Road Running 37:22 [3] 4.62 mi (8:05 / mi) +120m 7:29 / mi
ahr:130

Steady run along Avalon Gardens, Fisher S, Fishers Brae descent and back.

Sunday Mar 20, 2022 #

7 AM

Road Running 25:21 [2] 2.99 mi (8:29 / mi) +110m 7:37 / mi
ahr:124

Grange loop anti-clockwise with Hanna. Lovely sunny chilly morning. Bit of an easterly breeze. Solid run, a bit quicker than last week. Good up the hill.

8 AM

Road Running 1:05:47 [4] 8.69 mi (7:34 / mi) +250m 6:57 / mi
ahr:141

Steady run, a bit brisker than normal. Headed to Upper Kinneil via Fisher S, through Kinneil Woods, round the edge of golf course paths, over Airngarth, and back via Fisher's brae descent. Felt quite good early on but ankles weren't great by the time I hit the top road. Not sure if the issue is more shoes or just body rebelling.

Saturday Mar 19, 2022 #

7 AM

Walking 2:04:00 [0] 7.1 mi (17:28 / mi) +360m 15:05 / mi
ahr:91

Family Hill Walk from Glendevon up Commonedge Hill and Seamab Hill via the forest track, as an out & back. Frosty start but glorious day. Warmer on the hill top. Great for Tracey to be getting up onto the tops again.

Friday Mar 18, 2022 #

7 AM

Road Running 19:55 [1] 2.29 mi (8:42 / mi) +30m 8:21 / mi
ahr:117

Steady run with Hanna round the usual local route.

Road Running 40:59 [3] 5.15 mi (7:57 / mi) +160m 7:15 / mi
ahr:131

Airngarth Run via Fisher's Brae. The 5 mile standard outing.

Thursday Mar 17, 2022 #

7 AM

Road Running 50:07 [2] 6.12 mi (8:11 / mi) +160m 7:34 / mi
ahr:129

Steady to Kinneil Woods and back via Fisher S on the way out and Fisher's Brae on the way back. Felt like a bit of a struggle, but glorious morning.

Wednesday Mar 16, 2022 #

7 AM

Road Running 20:49 [3] 2.64 mi (7:53 / mi) +30m 7:37 / mi

Session on Clerk Avenue with Hanna - 6 x 200m

Road Running 41:07 [2] 5.15 mi (7:59 / mi) +160m 7:17 / mi
ahr:129

Steady to Airngarth and back via Fisher's Brae. Felt not bad.

Tuesday Mar 15, 2022 #

7 AM

Road Running 14:17 [3] 1.84 mi (7:46 / mi) +50m 7:10 / mi

Warm up to the lower farm road plus strides

Trail Running hills 24:06 [5] 3.75 mi (6:26 / mi) +160m 5:40 / mi
ahr:140

Session on upper Fisher's Brae - 8, 6, 4, 3, 2, 1min (90s/60s recs)
Did the 8, 6 & 4min as up & down reps, then the 3min uphill, and the 2 & 1min downhill. Good session. Running ok.

Road Running 10:04 [3] 1.33 mi (7:34 / mi) +20m 7:14 / mi

Warm down home

Monday Mar 14, 2022 #

7 AM

Road Running 20:35 [3] 2.43 mi (8:28 / mi) +60m 7:52 / mi

Steady run to Clerk Avenue then 3 x S, M, L hill sprints with Hanna. Thought would mix it up a bit instead of a steady run.

Road Running 41:31 [2] 5.16 mi (8:03 / mi) +160m 7:20 / mi
ahr:128

Steady run to Airngarth and back via Fisher's Brae.

Sunday Mar 13, 2022 #

8 AM

Walking 2:18:00 [0] 8.19 mi (16:51 / mi) +380m 14:44 / mi
ahr:91

Family walk in Glendevon Forest. Went usual route anti-clockwise, though had to turn back on the final middle traverse where the path disappeared into tree carnage (windblow). Was Tracey's first hill walk of sorts since August following a knee injury and broken toe.

Saturday Mar 12, 2022 #

7 AM

Trail Running 25:59 [2] 3.01 mi (8:38 / mi) +110m 7:45 / mi
ahr:123

Grange/Airngarth loop with Hanna. Set off pretty steady plus a solid climb.

8 AM

Road Running 1:00:49 [3] 8.01 mi (7:36 / mi) +210m 7:01 / mi
ahr:138

Slightly harder than normal steady run via Avalon Gardens, Fishers Brae, Upper Kinneil, Kinneil Woods (edge), Bo'ness Road then home. Path up the steep climb in the woods was muddier than I've ever seen it, so quite hard to get up in road shoes.

Friday Mar 11, 2022 #

7 AM

Road Running 41:47 [2] 5.26 mi (7:57 / mi) +140m 7:20 / mi
ahr:131

Steady run along Avalon Gardens, Fisher S climb, out & back to Rousland, then back via Fisher's Brae descent.

Thursday Mar 10, 2022 #

7 AM

Road Running 19:37 [2] 2.29 mi (8:34 / mi) +20m 8:20 / mi
ahr:113

Steady run with Hanna round the local streets with an effort along LG segment at the end.

Road Running 40:31 [3] 5.15 mi (7:52 / mi) +160m 7:10 / mi
ahr:131

Steady to Airngarth and back via Fisher's Brae. Positively mild.

Road Running 18:53 [2] 2.44 mi (7:44 / mi) +20m 7:33 / mi

Session with Hanna on Clerk Avenue - 7 x 100n, 2 x 50m.

Wednesday Mar 9, 2022 #

7 AM

Road Running 58:32 [2] 7.24 mi (8:05 / mi) +220m 7:23 / mi
ahr:128

Steady run via Fisher's Brae, Grange descent, Airngarth & FB descent. Windy again.

Tuesday Mar 8, 2022 #

7 AM

Road Running 16:54 [3] 2.07 mi (8:10 / mi) +100m 7:06 / mi

Warn up, up FB to the top road, plus strides.

Road Running intervals 18:00 [5] 2.96 mi (6:05 / mi) +30m 5:54 / mi
ahr:140

Session on the top road - 6 x 3min (75s recs)
A fresh SE wind sprung up from nowhere making the uphill direction tough/slow, so pace was around 6.20s one way and 5.50s the other. Not the easiest or smoothest but glad I stuck at it and seemed to loosen off the ankles/achilles if anything.

Road Running 11:08 [2] 1.55 mi (7:11 / mi) +20m 6:54 / mi
ahr:132

Warm down home.

Monday Mar 7, 2022 #

7 AM

Road Running 23:12 [1] 2.55 mi (9:06 / mi) +50m 8:35 / mi
ahr:117

Steady with Hanna via Clerk Avenue, lower farm road and lower Fisher's Brae. New Hanna route for a change.

Road Running 41:14 [3] 5.15 mi (8:00 / mi) +160m 7:18 / mi
ahr:129

Steady run to Airngarth & back via Fisher's Brae.

Sunday Mar 6, 2022 #

7 AM

Walking 2:02:00 [1] 6.34 mi (19:15 / mi) +700m 14:20 / mi

Walk with Hanna from Woodlands up Ben Ever, Ben Cleuch and back via the traverse path around Ben Ever. Cracking sunny frosty morning. Had fun on some of the snow patches.

Saturday Mar 5, 2022 #

7 AM

Trail Running 27:11 [1] 3.06 mi (8:53 / mi) +80m 8:13 / mi
ahr:121

Steady run on the golf course with Hanna. Roads too slippy (ice). Glorious morning for it and a pleasure just to go for a chatty run in the sun.

8 AM

Road Running 57:08 [3] 7.32 mi (7:48 / mi) +190m 7:13 / mi
ahr:131

Steady run along Avalon Gardens, Fisher's Brae, Golf Course loops and back via Fisher's Brae descent. Feeling a bit more like normal though not exactly great. What a morning though.

Friday Mar 4, 2022 #

7 AM

Road Running 39:22 [2] 4.84 mi (8:08 / mi) +120m 7:33 / mi
ahr:127

Struggling a fair bit this week on all fronts so just getting out for a steady and managing nearly 5 miles felt like a win. Probably still a hangover from Tuesday nights run plus busy at work. Headed up Bo'ness road and back via Fishers Brae.

Thursday Mar 3, 2022 #

8 AM

Road Running 58:41 [3] 7.24 mi (8:06 / mi) +220m 7:24 / mi
ahr:135

Steady via Fisher's brae, Airngarth, Grange and back via Fisher's Brae. Nice not to have to go out quite so early as had day off to watch Hanna in schools cross country. Legs still a bit lifeless.

Wednesday Mar 2, 2022 #

7 AM

Road Running 11:59 [2] 1.38 mi (8:41 / mi) +10m 8:30 / mi

Easy session with Hanna - just over a mile warm up then six strides, all in Lovells Glen

Road Running 29:13 [3] 3.64 mi (8:02 / mi) +80m 7:31 / mi
ahr:130

Steady via Avalon Gardens & lower farm road. Easy pace though didn't feel easy!

Tuesday Mar 1, 2022 #

5 PM

Hill Running 1:29:45 [4] 8.33 mi (10:46 / mi) +800m 8:18 / mi
ahr:147

Evening Ochils run from Woodlands. Couldn't resist given the first decent midweek forecast in ages. Headed up to Ben Ever, Ben Cleuch, did a loop round the back via the snow patches (plentiful and fairly solid) to Ben Buck, across to Ben Ever then direct back to Woodlands. Fantastic conditions - sunny, little wind and cool. Achilles and ankles were very stiff from the off and only slowly improved which was definitely hampering efficiency/uphill power. A little on the slow side if anything compared to 'steady' Ochils runs from a few years ago, and effort unfortunately right up in the tempo range! Even trying a decent pace for the last descent meant a pretty high HR. Ho-hum. Form definitely not great at the moment for whatever reason so just enjoyed getting out & running. So lucky on a night like tonight. Had the hills to myself and finished with just enough light not to need the torch.

« Earlier | Later »