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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: runnermdj

In the 7 days ending May 27, 2018:

activity # timemileskm+m
  Walking2 4:40:00 950
  Road Running3 2:38:45 22.08(7:11) 35.53(4:28) 250
  Trail Running6 2:29:39 19.89(7:31) 32.01(4:41) 520
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Orienteering1 27:50 2.88(9:40) 4.64(6:00) 100
  Conditioning1 10:00
  Total15 12:06:14 64.85 104.36 1820

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Sunday May 27, 2018 #

8 AM

Trail Running 1:12:19 [2] 9.09 mi (7:57 / mi) +310m 7:12 / mi

Run from the house to the canal, then up Cockleroi via Hill House. Returned via Avalon Gardens. Sluggish first mile then felt quite good. Misty up at Beecraigs and very chilly on windy Cockleroi. Bone dry underfoot.
2 PM

Walking 1:40:00 [1] +250m

Walk from the top of Linlithgow up to Cockleroi and back via loch car park with Tracey. Misty only just lifted in time.

Saturday May 26, 2018 #

8 AM

Trail Running 26:05 [2] 3.45 mi (7:34 / mi) +60m 7:10 / mi

Run from Tracey's folks round the parking course plus strides.
9 AM

Trail Running race 17:52 [5] 3.11 mi (5:45 / mi) +60m 5:25 / mi

Falkirk Parkrun. Lovely sunny morning with a bit of an easterly breeze. No chance of a win with Peter Moffat, Steve F & John Brogan running. Set of quite aggressively and just worked at it the whole way round. Could tell I wasnt that strong on heartbreak hill, and JB caught me at the top having taken it steady in the first half. I hung on, on the descent, but he got away at the end, so finished 4th. Knew before the race that I'd be delighted to do any better than a pw, and also to beat 18mins, so was happy to equal pw to the second! Good to get a running race in after last weekends orienteering disasters.

Trail Running 10:05 [2] 1.31 mi (7:42 / mi) +30m 7:11 / mi

Run back to Tracey's folks house via the hill.
11 AM

Walking 3:00:00 [1] +700m

Walk up Ben Cleuch via Ben Ever from Woodlands with Hanna & Tracey. Great day for Hanna to do her first Ben Cleuch and she did well. Quite cool and breezy at the top but hot lower down, 25C at the car at the end.

Friday May 25, 2018 #

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

12 PM

Road Running 18:22 [2] 2.54 mi (7:14 / mi) +10m 7:09 / mi

Run to St Marks Park

Trail Running 11:02 [3] 1.48 mi (7:27 / mi)

6 laps of strides

Conditioning 10:00 [3]

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

Road Running 19:17 [2] 2.52 mi (7:39 / mi) +40m 7:18 / mi

Run back to Haymarket

Thursday May 24, 2018 #

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

Note
(rest day)

Wednesday May 23, 2018 #

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

5 PM

Trail Running 1:45 [3] 0.24 mi (7:18 / mi) +10m 6:28 / mi

Jog to the start

Orienteering 27:50 [3] 2.88 mi (9:40 / mi) +100m 8:43 / mi

Muiravonside - Local Orienteering
Event used the new fixed orienteering course. Quite a quick start but then the minging stuff started after #4. Wasn't in the mood for bashing through grot so wasted an awful lot of time trying to find less bad lines. Should've run round more. Also got very confused by the control on the small spur which wasnt on the mapped spur, but a tiny spur just along from it. Actually took 35mins, just posted moving time from strava since spent far too long not really getting anywhere. Nice night for it though.
6 PM

Trail Running 10:31 [2] 1.21 mi (8:42 / mi) +50m 7:42 / mi

Joined Will on his warm up, as my warm down.

Tuesday May 22, 2018 #

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

12 PM

Road Running 15:37 [2] 2.1 mi (7:26 / mi) +10m 7:20 / mi

Run down to Warriston.

Road Running intervals 30:00 [4] 5.08 mi (5:54 / mi) +10m 5:52 / mi

Session out and back on the cycle path from Warriston to Crewe Toll and back - 3 x 10mins (2mins)
Started steady then picked it up as the first report went on, holding the gap to Dave & Cat in the second half. Went with their pace on the last two reps, and had to work a bit on last rep as Dave was turning the screw a bit towards the end. Pleased to keep up. Paces 6.09, 5.50, 5.45min/mile. First rep harder due to slight uphill. Pleased with session. Nice & cool.

Road Running 16:23 [2] 2.08 mi (7:53 / mi) +40m 7:26 / mi

Run back up the hill to work.

Monday May 21, 2018 #

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

12 PM

Road Running 59:06 [2] 7.76 mi (7:37 / mi) +140m 7:13 / mi

Couldn't resist a run round AS to have a nosy at the first damage. No bad thing getting rid of some of the gorse!

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