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Training Log Archive: runnermdj

In the 7 days ending May 7, 2017:

activity	#	time	miles		km		+m
Hill Running	2	2:13:05	13.46	(9:53)	21.66	(6:09)	1170
Trail Running	4	1:33:10	11.71	(7:57)	18.84	(4:57)	260
Road Running	3	1:24:20	12.32	(6:51)	19.83	(4:15)	140
Bike	4	1:20:00	16.0	(5:00)	25.75	(3:06)
Orienteering	2	1:04:30	7.4	(8:43)	11.91	(5:25)	300
Conditioning	1	10:00
Total	11	7:45:05	60.89		97.99		1870

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Sunday May 7, 2017 #

10 AM

Hill Running 1:39:46 [3] 9.66 mi (10:20 / mi) +830m 8:09 / mi
ahr:133 max:149

Rare run in the pentlands from red moss whilst T & H at Jupiter artland. Ran through the cleuch then skyline climb up black hill, then followed my nose down to the Howe, then C5 climb up Carnethy, then Scald Law, Kips and back via the drove road. Good run, cool and dry. Tried to take it fairly easy with slow jogs on the climbs.

Saturday May 6, 2017 #

9 AM

Trail Running 34:30 [2] 4.2 mi (8:13 / mi) +150m 7:24 / mi

Such nice weather so did a trail loop from Balvormie down to the loch, back up to Cockleroi and back. Kept it easyish. Most enjoyable.

2 PM

Orienteering race 25:34 [5] 3.53 mi (7:15 / mi) +100m 6:39 / mi
ahr:156 max:165

Interlopers CATI at Almond Park in Livingston - Light Green course. Nice run round a fairly straightforward course. Still had a few overshoots but not much time loss. Perfect sunny weather.

Trail Running 6:29 [2] 0.88 mi (7:22 / mi) +20m 6:53 / mi
ahr:129

Warm down to play park and back.

Friday May 5, 2017 #

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

12 PM

Trail Running 30:33 [3] 3.99 mi (7:39 / mi) +10m 7:36 / mi

Run round Warriston big loop to St Marks Park then 8 laps of strides.

Conditioning 10:00 [3]

2 sets of Oregon circuits with Andy & Kev (20secs on/off)

Road Running 8:42 [2] 1.13 mi (7:42 / mi) +10m 7:29 / mi

Run back to work

Thursday May 4, 2017 #

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

12 PM

Road Running 15:08 [2] 1.93 mi (7:50 / mi) +40m 7:22 / mi
ahr:123

Run across to AS

Hill Running 33:19 [3] 3.8 mi (8:46 / mi) +340m 6:52 / mi
ahr:137 max:155

From the boulder up the bog, pipers, nether, tourist descent, dasses then finish up the crags. Took the climbs a bit easier as legs a bit tired from o-ing though not bad. Out with Dave, Marco, Kev, Paddy, Andy & Dessie. Cool, breezy & dry, and bone dry underfoot.

Road Running 13:34 [2] 1.85 mi (7:20 / mi) +30m 6:59 / mi
ahr:129

Run back to work

Wednesday May 3, 2017 #

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

5 PM

Trail Running 21:38 [2] 2.64 mi (8:12 / mi) +80m 7:29 / mi
ahr:132

Run from home up the Avon to Muiravonside. Dry as a bone!

Orienteering race 38:56 [4] 3.87 mi (10:04 / mi) +200m 8:40 / mi
ahr:153 max:164

FVO CAT at Muiravonside - Green Course 5.2km
Put in a fairly steady effort though average HR seems higher than perceived effort! Navigated ok though a few time losses - hesitation on descent to #3 which ended up easy, dogleg on way to #9 after running too far along river before cutting in, went to wrong thicket at #13 (which more obvious and was on the map but under the red line), walked for a bit on way to #14 so not to alarm the biggest dog I've ever seen, then a bit wayward descending to #15. Just over 3 minutes off the pace to the faster guys (Andy & Will).

Tuesday May 2, 2017 #

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

12 PM

Road Running 10:45 [2] 1.53 mi (7:02 / mi) +20m 6:45 / mi

Run to Warriston

Road Running intervals 24:10 [5] 4.28 mi (5:39 / mi) +10m 5:36 / mi

Session at Warriston Triangle. 2 sets of 5min, 4min, 3min with 70sec recoveries. Paces - 5.46, 5.36, 5.35, 5.36, 5.36, 5.44min/mile. Felt miles better than last weeks poor efforts, running strongly though a little tired on the last one. Gradually caught Andy and started to drop him towards the end. Kev there or there abouts and way ahead on last one. Nice cool conditions.

Road Running 12:01 [2] 1.6 mi (7:31 / mi) +30m 7:06 / mi

Warm down back to work

Monday May 1, 2017 #

Note
(rest day)

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