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Training Log Archive: runnermdj

In the 7 days ending Mar 23, 2014:

activity # timemileskm+m
  Road Running4 3:23:14 27.04(7:31) 43.52(4:40) 380
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Trail Running3 1:09:43 9.87(7:04) 15.89(4:23) 220
  Orienteering2 1:06:31 7.71(8:38) 12.41(5:22) 300
  Hill Running1 1:01:06 6.25(9:47) 10.06(6:04) 750
  Total14 8:20:34 70.87(7:04) 114.05(4:23) 1650

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Sunday Mar 23, 2014 #

Event: FVO CAT (Come and Train) Event 5 - Beecraigs
 
10 AM

Trail Running 9:47 [2] 1.14 mi (8:35 / mi) +70m 7:12 / mi

Warm up run up to the top of Cockleroi and back from Balvormie. Hills to the north looked good!
11 AM

Orienteering race 40:59 [5] 4.89 mi (8:23 / mi) +170m 7:34 / mi

FVO CATI - Blue 6.4km
Was looking forward to this since it was on home turf and really enjoyed the run. Ran fairly hard the whole way (legs fresher than normal!) apart from being a bit careful on 3 & 4, so probably lost a bit of time there, and hesitant approaching 6. Nice day for it and surprised it was only 41mins as felt like I'd been out for longer. Lovely combination of sunny weather and cool temperatures for running.
12 PM

Trail Running 40:02 [2] 5.25 mi (7:38 / mi) +60m 7:22 / mi

Ran home via an extra loop in Beecraigs including round Beecraigs Loch. A bit stiff at first as had to wait until Tracey had finished the Orange. Felt ok though considering.

Saturday Mar 22, 2014 #

10 AM

Hill Running 1:01:06 [3] 6.25 mi (9:47 / mi) +750m 7:07 / mi

Ran from Alva Glen car park up Ben Ever (31mins), Ben Cleuch (40.40) and back the same way (via gorse bush zig zag path lower down). Climbed fairly steady/hard but controlled, running the whole way. Snow lying above 550m and freezing wind on Ben Cleuch.
2 PM

Orienteering race 25:32 [4] 2.82 mi (9:03 / mi) +130m 7:55 / mi

ESOC CTI - Green Course 3.8km, 130m, 26 controls
A fairly easy area navigation-wise but quite a few steep climbs in the woods to the north. Fairly clean though a bit hesitant in places. Control 16 to finish was just a cross country run which the legs were feeling a bit after this morning's outing. Result - 1st/28.

Friday Mar 21, 2014 #

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

Note
(rest day)

Thursday Mar 20, 2014 #

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

12 PM

Road Running 55:52 [2] 7.55 mi (7:24 / mi) +80m 7:10 / mi

WoL and cyclepath loop plus climb at the end with Marco, Fionna & Stewart. Very wet and chilly to start though eased off a bit.

Wednesday Mar 19, 2014 #

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

12 PM

Road Running warm up/down 18:05 [2] 2.41 mi (7:30 / mi) +40m 7:08 / mi

Run over to Holyrood Park plus a lap recce of the Haggis Knowe loop.

Trail Running intervals 19:54 [5] 3.48 mi (5:43 / mi) +90m 5:18 / mi

Session with Marco & Fionna, 6 x Haggis Knowe reps (0.58 miles) with 90sec recoveries - 3.22, 3.22, 3.18, 3.20, 3.17, 3.15

Route - St Margaret's Well, along cycle path, then clockwise grass/gravel/grass path loop round Haggis Knowe and back.

Over 10 years probably since I last did this session and quite enjoyed it (sort of) despite a ridiculously strong wind which made the second half of each rep very tough!

Road Running warm up/down 15:58 [2] 2.06 mi (7:45 / mi) +40m 7:19 / mi

Run back via Regent Road & Dundas Street.

Tuesday Mar 18, 2014 #

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

12 PM

Road Running 59:03 [2] 7.81 mi (7:34 / mi) +160m 7:07 / mi

Steady run with Marco over to the park, lap of Queens Drive clockwise, recce of Haggis Knowe rep loop, then back via Regent Road and down Dundas Street. Dry at least but fairly windy.

Monday Mar 17, 2014 #

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

12 PM

Road Running 54:16 [2] 7.21 mi (7:32 / mi) +60m 7:20 / mi

Did opposite of usual steady so Trinity, Roseburn then WoL, with Marco, Fionna & Stewart. Tried my best to slow them down. A bit tired from the weekend.

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