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Training Log Archive: runnermdj

In the 7 days ending Sep 30, 2018:

activity	#	time	miles		km		+m
Road Running	4	2:48:36	23.05	(7:19)	37.1	(4:33)	200
Hill Running	2	2:05:10	11.09	(11:17)	17.85	(7:01)	1440
Bike	5	1:40:00	20.0	(5:00)	32.18	(3:06)
Orienteering	1	49:36	4.53	(10:57)	7.29	(6:48)	200
Trail Running	2	48:41	5.98	(8:08)	9.62	(5:04)	280
Conditioning	1	10:00
Total	12	8:22:03	64.65		104.04		2120

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Sunday Sep 30, 2018 #

10 AM

Trail Running 38:31 [3] 4.51 mi (8:32 / mi) +280m 7:10 / mi

Run from the house up to Hill House, through Beecraigs to Cockleroi and back to Balvormie.

11 AM

Orienteering race 49:36 [4] 4.53 mi (10:57 / mi) +200m 9:38 / mi

FVO local event @ Beecraigs West - Blue Course
Looked forward to racing having planned the event here in March. Did have some advantage, in particular having an idea which bits of wood were definitely not worth trying to cut through, e.g. to #3, though the area was generally much more overgrown. Took a path route to #2 which was maybe just a bit long. Fine to #4 but messed up #5 by overshooting cut in by quite a way. Thought I'd been aiming off right to #6 and over corrected on MTB track so lost a bit more time. Local knowledge definitely helped to #7 and best part was definitely on Witchcraig, though field route to #8 was slower than expected due to being overgrown. Routes which were good in winter between #11and #12 were very nettley. Managed to muck up last leg to #16 as got snarled in grot and missed drop down to control so ended up going via the finish. Quite a physical outing, and too much time thrown away in a few places. Did generally enjoy it though.

Saturday Sep 29, 2018 #

10 AM

Hill Running 1:36:50 [3] 8.31 mi (11:39 / mi) +1060m 8:21 / mi

Run from Alva Glen Car Park up Wee Torry, Bengengie, down the wall then up onto the Craighorn fence, Ben Buck, Ben Cleuch, Ben Ever then down the track back. Ran with Dave and Andrea, and joined by Graeme Campbell from Wee Torry to upper Alva Glen. Really enjoyed the run and felt reasonably strong on the uphills. Some mist coming and going on the tops with a fairly strong cold westerly wind. Freezing on Ben Cleuch.

Friday Sep 28, 2018 #

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

12 PM

Road Running 18:31 [2] 2.49 mi (7:26 / mi) +10m 7:21 / mi

Run down to St Marks Park

Trail Running 10:10 [3] 1.47 mi (6:55 / mi)

6 laps of strides

Conditioning 10:00 [3]

Solo circuits - 2 sets of Oregon Circuits (20secs on/off). Felt good.

Road Running 18:56 [3] 2.54 mi (7:27 / mi) +50m 7:01 / mi

Run back up to work

Thursday Sep 27, 2018 #

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

12 PM

Road Running 16:21 [2] 2.23 mi (7:20 / mi) +10m 7:14 / mi

Run down to AS

Hill Running 28:20 [4] 2.78 mi (10:12 / mi) +380m 7:09 / mi

Run from the boulder up dry valley arête, Duddingston, MFD, Nether, Tourist descent and back. Reasonable effort up MFD (7.40) though deliberately walked the steep bit so Dave would get some hard walking practice in.

Road Running 16:55 [2] 2.26 mi (7:29 / mi) +40m 7:06 / mi

Run back to work

Wednesday Sep 26, 2018 #

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

Note
(rest day)

Tuesday Sep 25, 2018 #

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

12 PM

Road Running 14:28 [2] 2.05 mi (7:03 / mi) +10m 6:57 / mi

Run down to Warriston

Road Running intervals 16:06 [5] 2.96 mi (5:26 / mi) +10m 5:23 / mi

Session from Warriston junction out Psycho Path and back - 8 x 2mins (1min recs) - 4 reps out, 4 reps back. Bit of a pacier session than normal Tuesday and felt decent. There or there abouts with Dave & Nick in first half though they gapped me a little bit in second half. I didn't slow down though! Rep paces - 5.37, 5.29, 5.34, 5.37, 5.10, 5.26, 5.17, 5.19min/mile
Less favourable wind & hills in first half. Good session.

Road Running 19:01 [2] 2.34 mi (8:08 / mi) +40m 7:43 / mi

Run back up to work

Monday Sep 24, 2018 #

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

12 PM

Road Running 48:18 [2] 6.18 mi (7:49 / mi) +30m 7:42 / mi

WoL/canal run with Kev.

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