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Training Log Archive: runnermdj

In the 7 days ending Jun 23, 2019:

activity # timemileskm+m
  Road Running5 2:40:50 21.95(7:20) 35.33(4:33) 100
  Trail Running4 2:29:05 18.78(7:56) 30.22(4:56) 470
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Orienteering1 30:33 4.59(6:39) 7.39(4:08) 70
  Conditioning1 10:00
  Total14 7:30:28 65.32 105.12 640

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Sunday Jun 23, 2019 #

9 AM

Road Running 9:39 [2] 1.29 mi (7:29 / mi)

Helix Junior Parkrun #118 with Hanna. A bit steadier this week but still a decent time.
11 AM

Trail Running 16:02 [2] 2.19 mi (7:19 / mi) +20m 7:07 / mi

Two warm up loops round the school fields and open area across the road. Warm!
12 PM

Orienteering race 30:33 [5] 4.59 mi (6:39 / mi) +70m 6:21 / mi

Sprint Scotland Orienteering @ Bo'ness - Only race I could manage of the weekend so made the most of it. Determined not to muck it up and ended up with a pretty solid performance. Only noticeable time losses were missing the steps gap north of #15 so ran the long way round. At least 15 secs lost though was almost impossible to see that on the map. Should probably have gone north route to #18 instead of zig zagging. Beyond that, nothing else significant so pleased with a hard run. Enjoyed the course, a nice mix of leg lengths and level of challenge. Thanks to Jon, GG & co. 2nd V40, 29 secs down on Will.

Saturday Jun 22, 2019 #

2 PM

Trail Running 1:11:34 [3] 8.63 mi (8:18 / mi) +300m 7:29 / mi

Cockleroi via the canal then direct back. Felt a bit of a struggle for such an easy pace though no end of excuses - legs stiff from circuits and standing around all morning, weather warm & humid, and high pollen count. Got it done at least.

Friday Jun 21, 2019 #

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

12 PM

Road Running 15:43 [2] 2.07 mi (7:36 / mi) +10m 7:29 / mi

Run along the WoL to Saughton Park.

Trail Running 9:17 [3] 1.34 mi (6:56 / mi)

Six laps of diagonals. They'd removed the white lines from the pitches so involved a bit of guesswork. Marco joined in though was only doing some of the faster ones and carried on for longer.

Conditioning 10:00 [3]

Two sets of Oregon circuits (20secs on/off). About time I started these up again.

Road Running 15:11 [2] 2.02 mi (7:31 / mi) +10m 7:24 / mi

Run back to work via the WoL.

Thursday Jun 20, 2019 #

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

12 PM

Trail Running 52:12 [3] 6.62 mi (7:53 / mi) +150m 7:22 / mi

Corstorphine Hill traverse via Craigcrook and Ravelston. Not as muddy as expected. Bright and breezy.
7 PM

Road Running 15:47 [2] 1.91 mi (8:16 / mi)

Road run with Hanna from Grangemouth Stadium to the park (full lap) and back. Not sure the 'do everything' model works that well at U13 as some of those keener on field events are unsurprisingly not that keen on the prospect or execution of a 3k run!

Wednesday Jun 19, 2019 #

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

Note
(rest day)

Tuesday Jun 18, 2019 #

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

12 PM

Road Running 15:13 [2] 2.07 mi (7:21 / mi) +10m 7:15 / mi

Run down to Warriston

Road Running intervals 24:00 [4] 4.1 mi (5:51 / mi) +10m 5:49 / mi

Session round the Warriston big loop then the triangle- 8mins (90s), 4 x 2mins (1min), 8mins. Took it fairly steady but running ok. Ran with Chloe until pulling away on last rep.

Road Running 19:03 [2] 2.41 mi (7:54 / mi) +40m 7:31 / mi

Run back up to work

Monday Jun 17, 2019 #

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

12 PM

Road Running 46:14 [2] 6.08 mi (7:36 / mi) +20m 7:32 / mi

Round Carrick Knowe GC with a bit extra at far end. Steady run with Marco and Kev. Windy again.

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