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Training Log Archive: runnermdj

In the 7 days ending Dec 20, 2018:

activity # timemileskm+m
  Road Running6 3:16:39 26.83(7:20) 43.18(4:33) 240
  Hill Running3 2:19:19 11.68(11:56) 18.8(7:25) 1630
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Orienteering1 53:59 4.45(12:08) 7.16(7:32) 180
  Trail Running2 13:36 1.77(7:41) 2.85(4:47)
  Conditioning1 10:00
  Total14 8:33:33 64.73 104.17 2050

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Thursday Dec 20, 2018 #

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

12 PM

Road Running 17:16 [2] 2.33 mi (7:25 / mi) +10m 7:19 / mi

Run down to AS

Hill Running race 24:16 [5] 2.19 mi (11:05 / mi) +400m 7:04 / mi

Lunch Runners Xmas AS Handicap
Route went from the boulder up the bog, zig-zags to Nether, descent to Duddingston then up MFD to Crow Hill and finish on Nether summit. Set out reasonably hard and had a decent climb up Nether. Descent was mega slippy so has to descend the rougher grass to get a grip in the Salomon shoes. Was knackered by the bottom so MFD it was a slog as expected, mainly a walk. Decent run overall though on a brutal course and great turn out of 25 runners. James Britton fastest in 22.06.
C • Well done Mark. Sounds like... 2
1 PM

Hill Running 6:42 [3] 1.02 mi (6:34 / mi) +10m 6:22 / mi

Run from Nether back down to the boulder. Took Don Reid for a spin down Tourist Descent since he's a connoisseur of fast descending. Really slippy in the mud but good fun.

Road Running 16:30 [2] 2.22 mi (7:26 / mi) +40m 7:02 / mi

Run back up to work

Wednesday Dec 19, 2018 #

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

8 AM

Road Running 25:07 [2] 3.35 mi (7:30 / mi) +20m 7:22 / mi

Pre-work run round Balgreen loop and back. Path through Roseburn Park has iced up.

Tuesday Dec 18, 2018 #

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

12 PM

Road Running 15:28 [2] 2.1 mi (7:22 / mi) +10m 7:15 / mi

Run down to Warriston

Road Running 8:54 [4] 1.41 mi (6:19 / mi)

Warm up - one lap of triangle, 1 min brisk, 1min jog

Road Running 9:51 [5] 1.72 mi (5:44 / mi) +20m 5:32 / mi

Xmas Lunchrunners Flat Handicap - Warriston Big Loop Anti-Clockwise
Had a turn out of twelve for the handicap on a pretty wet lunchtime. Always find it hard to race and organise these but at least it was hard work. Only passed Jamie, and Mike and Rob flew past me. Managed about a 10 second improvement from my best lap time in reps (done on third rep!). Not much better for 'racing', Good fun though. Roll on the xmas hill handicap on Thursday...

Road Running 16:30 [2] 2.17 mi (7:36 / mi) +40m 7:12 / mi

Run back up to work

Monday Dec 17, 2018 #

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

12 PM

Road Running 48:29 [2] 6.49 mi (7:28 / mi) +50m 7:18 / mi

Cycle path loop with Marco and Murray

Sunday Dec 16, 2018 #

1 PM

Orienteering 53:59 [4] 4.45 mi (12:08 / mi) +180m 10:47 / mi

SOSOL - Barr Wood - Brown Course
Surprised to see snow on the ground! A bit of a steady effort on quite tired legs. Lost over a minute at #3 getting stuck above the crag and having to go back round the windblown. Trying to get up the hill to #5 was interesting. Lost time on easy #6 thinking bend would be further from the wall. The rest was pretty steady stuff. Unnecessary dogleg to #21. Found the map too busy and kept losing focus. Always appreciate Barr Wood from a training rather than racing perspective! Last out so had woods to myself which was nice.
2 PM

Trail Running 2:30 [2] 0.33 mi (7:35 / mi)

Run back to car

Saturday Dec 15, 2018 #

9 AM

Hill Running 1:48:21 [4] 8.47 mi (12:48 / mi) +1220m 8:50 / mi

Can't resist a hill run when there's a severe weather warning for snow. Set off from Alva Glen with Angela and Canna up Wood Hill, down into Tilli Glen, up the Law, Ben Cleuch, Ben Buck, The Nebit and back. Wind was Baltic on the tops but no snow. Ground was frozen solid so good for keeping the feet dry, but had to be wary of ice. Angela set a good pace on the uphills. Felt alright and really enjoyed the run despite the lack of snow.

Friday Dec 14, 2018 #

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

12 PM

Road Running 18:55 [2] 2.51 mi (7:32 / mi) +10m 7:27 / mi

Ran down to St Marks Park with Dave

Trail Running 11:06 [3] 1.44 mi (7:43 / mi)

Six laps of strides

Conditioning 10:00 [3]

Two sets of Oregon circuits with Cat & Dave (20s on/off)

Road Running 19:39 [2] 2.53 mi (7:46 / mi) +40m 7:24 / mi

run back up to work

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