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Training Log Archive: runnermdj

In the 7 days ending Mar 9, 2014:

activity # timemileskm+m
  Road Running4 2:43:41 22.51(7:16) 36.23(4:31) 250
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Hill Running2 1:36:02 10.37(9:16) 16.69(5:45) 890
  Trail Running1 1:26:08 10.03(8:35) 16.14(5:20) 250
  Orienteering1 51:23 5.88(8:44) 9.46(5:26) 150
  Total11 8:17:14 68.79(7:14) 110.71(4:29) 1540

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MoTuWeThFrSaSu

Sunday Mar 9, 2014 #

12 PM

Road Running warm up/down 15:43 [2] 2.15 mi (7:19 / mi) +30m 7:00 / mi

Warm up run on the paths round Deans

Orienteering race 51:23 [4] 5.88 mi (8:44 / mi) +150m 8:06 / mi

SoSOL - Dechmont Law - Brown 8.3km, 165m
Run went well with no major mistakes. Hesitant going along to 10, worried about overshooting, but it ended up easy to spot. Slightly awry coming into 19 but not bad. The navigation generally wasn't too difficult and the controls generally easy enough to find (none hidden!), so plenty scope for faster running, but had to think faster too. Will keep working on eliminating slight hesitations, but improving!

Result - 2nd out of 33 behind dstansfield (49.06). Pleased with that.

Road Running warm up/down 8:21 [2] 1.11 mi (7:31 / mi) +20m 7:08 / mi

Warm down, felt ok.

Saturday Mar 8, 2014 #

10 AM

Trail Running 1:26:08 [3] 10.03 mi (8:35 / mi) +250m 7:58 / mi

Ran from top of Linlithgow into Beecraigs, up Cockleroi, Guthries then went a bit of an explore using the O map before running back to the house via the canal. Glad to be in the trees most of the time given the wind.

Friday Mar 7, 2014 #

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

Note
(rest day)

Thursday Mar 6, 2014 #

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

12 PM

Hill Running 1:05:41 [3] 7.71 mi (8:31 / mi) +470m 7:10 / mi

Ran across from work to Holyrood. Steady hill run with Marco & Fionna past St Margaret's Loch, climb up to Hyman's knoll, Whinny Hill, Dunsapie Crag, Nether Hill, round to Piper's Walk then up the crags to finish. Hill run took about 38mins, 390m climb. Took the climbs quite steady and controlled. Paths a lot drier than last week and could see the cloud & rain out to the west. It's been remarkably dry since began running in Edinburgh (shouldn't speak too soon!).

Wednesday Mar 5, 2014 #

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

12 PM

Road Running warm up/down 14:17 [2] 1.97 mi (7:15 / mi) +50m 6:43 / mi

Warm up to the canal plus 4 strides

Road Running intervals 24:00 [5] 4.26 mi (5:38 / mi)

Session on the canal with Marco & Fionna. Usual headwind on the way out so a bit easier on the way back.

Stats :
8mins - 1.36miles, 5.52min/mile
2mins - 0.36, 5.35
2mins - 0.36, 5.32
2mins - 0.37, 5.27
2mins - 0.38, 5.20
8mins - 1.43, 5.36

Recoveries -90secs after first 8mins, 1min after 2mins.

Fairly hard work by the last rep. Passed three legends of Scottish distance running during the session - Charlie Ramsay, Phil Mowbray and Ray Ward!

Road Running warm up/down 14:37 [2] 1.92 mi (7:37 / mi) +20m 7:22 / mi

Warm down back through the gardens then down Dundas Street

Tuesday Mar 4, 2014 #

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

12 PM

Road Running 57:57 [2] 7.5 mi (7:44 / mi) +70m 7:31 / mi

Loop of RBS, WoL to Roseburn then cycle track loop. Finished with half the hill.

Monday Mar 3, 2014 #

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

12 PM

Road Running warm up/down 14:15 [2] 1.83 mi (7:47 / mi) +40m 7:18 / mi

Run over to Arthurs Seat with Stewart

Hill Running tempo 30:21 [4] 2.66 mi (11:25 / mi) +420m 7:39 / mi

Arthurs Seat Lunchtime Handicap
(Crags, AS, Nether Hill, Crow Hill, Dunsapie Crag, Whinny Hill, Haggis Knowe)

Good to join in with the other guys doing the monthly handicap. Wasn't familiar with the subtleties of the route so didn't bust a gut. Plenty steep climbing (walking!). Nice day for it, though the paths are still pretty muddy in places. Wore mudclaws.

Road Running warm up/down 14:31 [2] 1.77 mi (8:12 / mi) +20m 7:55 / mi

Run back to the office.

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