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Training Log Archive: runnermdj

In the 7 days ending Sep 11, 2016:

activity # timemileskm+m
  Hill Running4 2:10:17 15.05(8:39) 24.22(5:23) 1120
  Bike4 1:20:00 16.0(5:00) 25.75(3:06)
  Road Running3 44:04 5.65(7:48) 9.09(4:51) 40
  Trail Running2 39:39 4.99(7:57) 8.03(4:56) 70
  Conditioning1 10:00
  Total10 5:04:00 41.69 67.09 1230

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Sunday Sep 11, 2016 #

11 AM

Hill Running tempo 25:32 [4] 3.32 mi (7:41 / mi) +270m 6:08 / mi

Decided to give the final two routes of the Alternative Carnethy 5 a go. This one started in Bonaly and climbed up/round White Hill, then by the fence to the gate to pick up the track to Harbour Hill, then long descent back to Bonaly. Good little circuit though tough headwind from White Hill to Harbour Hill.
12 PM

Hill Running tempo 31:41 [4] 4.43 mi (7:09 / mi) +110m 6:38 / mi

Last of the Alt C5 called Reservoir Dogs. Started at Harlaw and ran up to the Bells/Harbour col, over the fence on Bells, round the side of Black Hill to cross Threpmuir and back by the side of the reservoir and south side of Harlaw. Quite a runnable route with a short/rough boggy bit in the middle. Ran ok, fairly steady & hardish.

Saturday Sep 10, 2016 #

12 PM

Hill Running tempo 39:51 [4] 4.0 mi (9:58 / mi) +310m 8:02 / mi
ahr:156 max:165

Decided to have a go at a few of the Alternative Carnethy 5 routes since they looked good. Started of with the (very) mini mountain marathon from the Castlelaw Car Park which involved visiting 5 checkpoints in any order. Bad start before I even started running when I realised I'd left my fell shoes at home. Luckily I'd worn speedcross for the drive across which are mountain shoes of sorts though very unstable in rough terrain, of which there was plenty. Not that fit anyway post cold so got round at a moderate pace and made sure the routes were good. Pleased to dip under 40mins and finish with both ankles in tact.
1 PM

Trail Running 11:48 [3] 1.47 mi (8:02 / mi) +60m 7:07 / mi
ahr:139 max:155

Drove straight to second run, planned to take in two more Alt C5 routes - the Allermuir Uphill and Caerketton Doonhiller. This first section of the run was the warm up from Craigdon Sports to the start below Swanston.

Hill Running tempo 19:01 [4] 1.48 mi (12:51 / mi) +350m 7:24 / mi
ahr:158 max:167

Second of the Alt C5 runs - Allermuir Uphill. Started down at the car park at the bypass and ran up through Swanston. Haven't run up this way in a very long time. Above Swanston things went a bit pear-shaped, thought the instructions said run up right side of the burn so I ended up climbing a gate into a field then climbing two more gates to get out of it and back on track. The next gate had the snib twisted and jammed to I ended up climbing it too after 20secs or so of faff. Not a great start. Ran the whole way to the top but not firing on many cylinders. Slight headwind the whole way up. Would be a very nice climb if I'd gone the right way, and a lot quicker!

Hill Running 7:36 [3] 0.72 mi (10:33 / mi) +70m 8:06 / mi
ahr:144 max:155

Trot from Allermuir to Caerketton.

Hill Running tempo 6:36 [4] 1.1 mi (6:00 / mi) +10m 5:50 / mi
ahr:157 max:164

Alt C5 route #3 - Caerketton Doonhiller race route. Slightly miffed to have to run it in speedcross and not get the chance to try out the racing Salomon's over the course. Did a fairly honest effort though never felt that fast or fit. Glad again not to twang my ankle given the shoes.

Road Running 4:13 [2] 0.56 mi (7:32 / mi)
ahr:137 max:143

Easy trot back to Craigdon. Will have to see if I've got the time/energy for the other two routes tomorrow.

Friday Sep 9, 2016 #

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

12 PM

Trail Running 27:51 [3] 3.52 mi (7:55 / mi) +10m 7:51 / mi

Round the long loop to St Marks Park, then 6 laps of strides/jog

Conditioning 10:00 [3]

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

Road Running 13:49 [2] 1.74 mi (7:56 / mi) +20m 7:40 / mi

Run back to work including Stockbridge loop

Thursday Sep 8, 2016 #

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

12 PM

Road Running 26:02 [2] 3.35 mi (7:46 / mi) +20m 7:38 / mi

Run round Warriston big loop AC with dogleg finish with Cameron, Fionna, Marco & Kev in the rain. Felt ok. Lungs pretty much clear at least.

Wednesday Sep 7, 2016 #

Note
(rest day)

At least managed a fairly brisk climb to the Knoll on the Caerketton Doonhiller and jog back down (after marshalling). Feeling much better so hopefully try a run tomorrow.

Tuesday Sep 6, 2016 #

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

Note
(rest day)

Monday Sep 5, 2016 #

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

Note
(rest day)

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