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Training Log Archive: runnermdj

In the 7 days ending Jun 19, 2016:

activity	#	time	miles		km		+m
Road Running	7	4:27:50	35.42	(7:34)	57.01	(4:42)	430
Walking	1	1:50:00					420
Bike	5	1:40:00	20.0	(5:00)	32.18	(3:06)
Trail Running	2	1:34:19	13.0	(7:15)	20.92	(4:30)	310
Orienteering	1	46:50	3.94	(11:53)	6.34	(7:23)	100
Hill Running	1	33:29	3.58	(9:21)	5.76	(5:49)	290
Conditioning	1	10
Total	15	10:52:38	75.94		122.21		1550

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Sunday Jun 19, 2016 #

9 AM

Road Running 14:14 [1] 1.24 mi (11:29 / mi)

Helix Parkrun #40 with Hanna. Enjoyable as ever. Results out of synch again.

11 AM

Walking 1:50:00 [1] +420m

Family hill walk up The Nebit from Alva Glen car park. Great treat for fathers day. Overcast but nice westher. Hanna set a good pace uphill, just under the hour to the top.

2 PM

Trail Running 1:10:06 [3] 8.67 mi (8:05 / mi) +310m 7:17 / mi
ahr:127 max:145

Run up to Cockleroi via the canal & Hill house, and direct back. Fairly tired but enjoyed it. Rain for last 20mins.

Saturday Jun 18, 2016 #

9 AM

Road Running 1:43:24 [3] 14.53 mi (7:07 / mi) +200m 6:49 / mi
ahr:141

Decided to plot a route, using the gala day map, round all the houses decorated for the Linlithgow Gala Day. Almost like a big urban score event! Was good fun though took a bit longer than anticipated. Not run over 10 miles on the roads for years so calfs were very tight after finishing.

Friday Jun 17, 2016 #

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

12 PM

Road Running 26:27 [3] 3.5 mi (7:33 / mi) +20m 7:25 / mi

Run round Warriston big loop to St Marks Park then 6 laps of stride the straights, jog the bye lines.

Conditioning 10 [3]

2 sets of Oregon circuits (20 secs on/off) with Cameron, Murray and Kev

Road Running 12:40 [2] 1.67 mi (7:35 / mi) +20m 7:19 / mi

Run back to work including Stockbridge loop.

Thursday Jun 16, 2016 #

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

12 PM

Road Running 15:21 [2] 1.94 mi (7:55 / mi) +40m 7:26 / mi

Run across to AS. Legs tired!

Hill Running 33:29 [3] 3.58 mi (9:21 / mi) +290m 7:28 / mi

Certainly didn't need a hard run today but joined the guys anyway on Arthurs Seat and just took the climbs at a slower easier pace. Headed up the bog, pipers, nether, top loch, round Whinny then up the east climb, and down the dry valley to finish. Bumped into an old workmate who's gone from IT to being a Countryside Ranger for Linlithgow and Holyrood. Jammy job or what! Out with Marco, Kev and Cameron.

Road Running 13:38 [2] 1.78 mi (7:39 / mi) +40m 7:10 / mi

Run back via St Andrews Square.

Wednesday Jun 15, 2016 #

Event: FVO WEE Beecraigs

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

12 PM

Road Running 31:21 [2] 4.06 mi (7:43 / mi) +30m 7:33 / mi

Easy run to the coast and back with Marco just for some fresh air.

5 PM

Orienteering race 46:50 [3] 3.94 mi (11:53 / mi) +100m 11:01 / mi

FVO WEE at Beecraigs - Green Course
Set off first just to make sure all was OK with the course. Headed to the south end which can be pretty physical and #1 delivered on that front. Heading from #2 to #3 was convinced I was on line and broke out into a big clearing but no control. Looked around a bit then bailed out west and north to have another go and found the same north end of a big clearing. Bashed through the trees to the east and found the control in a lesser clearing though it's all a bit vague in that area. Best part of 5mins lost. Largely stuck to longer path routes where possible as know how slow going it can be off path. From #9 onwards the woods were generally nicer and quite pleasant occasionally. Only minor loss of time was heading in the direction of #14 from #12 before reading the map correctly! Pretty wet which was a shame for the planned BBQ though rain seemed to ease after I finished. Tough workout as expected. Looking at GPS plot think positioning of #3 was questionable though maybe others found it OK.

C • #3 2

Tuesday Jun 14, 2016 #

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

12 PM

Road Running 13:08 [2] 1.68 mi (7:49 / mi) +50m 7:09 / mi

Run up to the canal for a lunch session.

Trail Running intervals 24:13 [4] 4.33 mi (5:36 / mi)

Session on the canal with Marco and Kev -

Rep - pace (recovery)
8min - 5:45 (90sec)
2min - 5:28 (1min)
2min - 5:29 (1min)
2min - 5:23 (1min)
2min - 5:28 (1min)
8min - 5:36

Felt quite good but also a bit tired from the race so overall fine. Marco and Kev a bit faster on all but the final 8min where we dropped Marco. Nice & cool and overcast with an easterly breeze.

Road Running 14:13 [2] 1.94 mi (7:20 / mi) +10m 7:13 / mi

Run back to work

Monday Jun 13, 2016 #

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

12 PM

Road Running 23:24 [2] 3.08 mi (7:36 / mi) +20m 7:27 / mi

Warriston big loop anti clockwise. No time for anything longer.

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