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Training Log Archive: runnermdj

In the 7 days ending Mar 8, 2015:

activity # timemileskm+m
  Road Running4 2:37:29 21.59(7:18) 34.75(4:32) 190
  Trail Running3 2:10:01 16.64(7:49) 26.78(4:51) 370
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Orienteering1 1:22:57 7.97(10:24) 12.83(6:28) 220
  Conditioning1 10:00
  Total12 8:00:27 66.2 106.54 780

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MoTuWeThFrSaSu

Sunday Mar 8, 2015 #

Event: INT CompassPoint Scottish O League 1
 
11 AM

Trail Running 11:49 [2] 1.49 mi (7:56 / mi) +20m 7:37 / mi

Warm up jog round string course field a few times.
12 PM

Orienteering race 1:22:57 [4] 7.97 mi (10:24 / mi) +220m 9:35 / mi

SOL - Gullane, Brown Course 10.7k, 225m, 32 controls

Was a bit wary about my first go at o-ing in sand dunes but it went ok. Didn't really make any major mistakes mainly due to being careful and taking my time when required (good advice from forestgrump!). Quite enjoyed it overall, especially the coastal features in the first half.

Result - 12th/32 which got to be happy enough with, though was up to 5th at one stage (#14). Definitely leaked time in the second half, a lack of confidence going over the open dune terrain.
C • Advice 2

Saturday Mar 7, 2015 #

10 AM

Trail Running 1:34:47 [3] 11.87 mi (7:59 / mi) +340m 7:20 / mi
ahr:127

Run from home along the loch, up to Beecraigs, Cockleroi, loch car park, Hillhouse and back. Felt a bit tired but strong enough. Wet and windy for the whole run.

Friday Mar 6, 2015 #

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

12 PM

Trail Running 23:25 [3] 3.28 mi (7:08 / mi) +10m 7:04 / mi

Run round Warriston loop clockwise through Victoria Park to St Marks Park. Did 10 diagonals on the pitch.

Conditioning 10:00 [3]

2 sets of Oregon circuits (20sec on/off)

Road Running 10:28 [2] 1.39 mi (7:32 / mi) +10m 7:22 / mi

Run back to work

Thursday Mar 5, 2015 #

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

12 PM

Road Running tempo 45:45 [4] 7.1 mi (6:27 / mi) +80m 6:14 / mi

Did the WoL/cyclepath loop again with hill up to QS at the end, but as a tempo/fartlek hybrid. Started of steady and built up the brisk pace along the river. Continued brisk on the cycle path until the Ferry Road bridge then ran quite hard along the back straight. Did a bit of a recovery to Tescos then relatively hard up the last hill. Recovered along QS then brisk down Dundas Street to finish. Certainly made the route go faster. Fastest mile 5.21 somewhere on the back straight. Fresh west wind though mild and sunny. First shorts & t-shirt run of the year. Foot fine too.

Wednesday Mar 4, 2015 #

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

Note
(rest day)

Tuesday Mar 3, 2015 #

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

12 PM

Road Running 49:39 [2] 6.5 mi (7:38 / mi) +50m 7:28 / mi

Same run as yesterday, WoL & cycle path,with Marco & Fionna. Foot slightly more sore but ok. Rest tomorrow.

Monday Mar 2, 2015 #

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

12 PM

Road Running 51:37 [2] 6.6 mi (7:49 / mi) +50m 7:38 / mi

Wol/cycle path run with Dessie. Luckily foot seems to be functioning ok.

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