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Training Log Archive: runnermdj

In the 7 days ending Sep 22, 2014:

activity	#	time	miles		km		+m
Hill Running	2	2:36:33	16.62	(9:25)	26.75	(5:51)	1270
Road Running	2	1:49:37	15.28	(7:10)	24.59	(4:27)	140
Bike	5	1:40:00	20.0	(5:00)	32.18	(3:06)
Orienteering	1	1:17:23	5.83	(13:16)	9.38	(8:15)	300
Trail Running	3	1:07:36	8.48	(7:58)	13.65	(4:57)	230
Total	12	8:31:09	66.21	(7:43)	106.55	(4:48)	1940

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Monday Sep 22, 2014 #

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

12 PM

Road Running 58:17 [2] 7.43 mi (7:51 / mi) +80m 7:35 / mi

Usual RBS, WoL, cyclepath loop at a nice steady pace. Good turn out, running with Marco, Stewart, Drew & Cameron.

Sunday Sep 21, 2014 #

Event: TAY SoSOL 1- Loch Ordie

11 AM

Trail Running 3:51 [2] 0.41 mi (9:23 / mi) +30m 7:39 / mi

The running part of my warm up until I caught Tracey & Hanna, and walked the rest of the way to the start (uphill!) with Hanna on my shoulders.

Orienteering race 1:17:23 [4] 5.83 mi (13:16 / mi) +300m 11:27 / mi

SoSOL - Loch Ordie : Brown Course 7.9km, 300m

Thought I better not miss the chance of running in an open hilly/moorland area. Enjoyed the course though it was almost entirely tough going in the heather! A bit sloppy early on, overshot #2, turning left off the marsh too late hitting the hill beyond before back-tracking, 2mins binned. Then didn't quite hit #3, just missing it, then looking too far right before coming back across for it, 1.30 binned. After that, no real complaints, just tough going. Couldn't resist the track option from #9 to #10 as it looked pretty 50:50. Almost punched control 200 at #17 which was just lower and left of the actual control. Take my hat of to those (the long legged!) good at bounding through heather, especially Spongey, amazing time for that course.

Result - 7th/16

12 PM

Trail Running 3:04 [2] 0.41 mi (7:29 / mi)

Jog back from the finish

Saturday Sep 20, 2014 #

10 AM

Hill Running 1:39:13 [3] 10.06 mi (9:52 / mi) +850m 7:49 / mi

Run from Alva Glen CP, along to Tilli, up ROTM climb via Kingseat Gate to Andrew Gannel, over Ben Cleuch, Ben Buck and down the Landrover track. Ran with Chris D, his first run up the Ochils. Ran up into the mist then above it as the tops were clear. Magic. Felt quite decent on the climbs though took them steady.

Friday Sep 19, 2014 #

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

Note
(rest day)

Thursday Sep 18, 2014 #

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

12 PM

Hill Running 57:20 [3] 6.56 mi (8:44 / mi) +420m 7:17 / mi

AS run - Hyman's Knoll, Whinny Hill, bypassed Dunsapie Crag on the road, up Nether Hill, round Pipers Walk and up the Crags to finish. Legs felt pretty decent. Running with Matt, a triathlete who moved to Edinburgh from London 3 weeks ago, so introducing him to his first taste of hill running! The fact it was misty was a shame and must've meant the climbs felt forever for him! Quite busy running passed the parliament on the way back...

Wednesday Sep 17, 2014 #

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

12 PM

Trail Running 1:00:41 [2] 7.66 mi (7:55 / mi) +200m 7:20 / mi

Run to Corstorphine Hill and back with Marco. Slightly longer loop at the top.

Tuesday Sep 16, 2014 #

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

12 PM

Road Running 11:37 [2] 1.51 mi (7:42 / mi) +30m 7:15 / mi

Warm up run to the canal via Queens St etc.

Road Running intervals 25:05 [5] 4.49 mi (5:35 / mi)

Interval session on the canal with Marco, Matt & Cameron :
1, 2, 3, 4, 5, 4, 3, 2, 1min intervals with 1min recoveries after the 1, 2 & 3min reps and 75 seconds after the 4 & 5min reps.

Paces :
1 - 5.39min/mile
2 - 5.25
3 - 5.47 (dodgy?)
4 - 5.34
5 - 5.41
4 - 5.33
3 - 5.34
2 - 5.34
1 - 5.14

Paced it well for first 25min session in a long while. Felt fairly strong at the finish. Good conditions.

Road Running 14:38 [2] 1.85 mi (7:55 / mi) +30m 7:32 / mi

Warm down back through Princess St Gardens

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