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Training Log Archive: runnermdj

In the 7 days ending Nov 3, 2019:

activity # timemileskm+m
  Road Running6 3:41:39 30.01(7:23) 48.3(4:35) 270
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Trail Running3 1:09:32 8.8(7:54) 14.16(4:55) 240
  Orienteering1 1:05:53 6.05(10:53) 9.74(6:46) 280
  Hill Running1 27:28 2.78(9:53) 4.47(6:08) 340
  Total14 8:04:32 67.64(7:10) 108.86(4:27) 1130

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Sunday Nov 3, 2019 #

Event: FVO SoSOL
 
10 AM

Trail Running 7:09 [2] 0.94 mi (7:36 / mi) +10m 7:22 / mi

Short warm up along the wall and back to the start

Orienteering 1:05:53 [4] 6.05 mi (10:53 / mi) +280m 9:31 / mi

SoSOL - Callendar Park Brown Course
Felt a bit like groundhog day from the start. Think all the controls I lost significant time on were in areas where I've struggled in the past. Failed to notice #1 was 'that' big reentrant which is hard to spot until you're on it, and not for the first time. #4 was annoying, ran down a water course which turned out to not be any stream on the map so got confused and required relocation at the edge of the woods, 3mins lost. Lost a couple of minutes at #8 being not far away to the north but had to hunt around for it. Seemed to miss the decent paths towards #9 and got stuck in grot. That spurred the drastic route choice of the more than double the distance path route to #10. Very funny that it was the fastest split! Rest of the course was OK, a little scrappy finding #12 and #15. Wasn't super motivated to hammer it so result OK given the two bigger losses. 7th/18.

Saturday Nov 2, 2019 #

10 AM

Trail Running 10:30 [1] 1.2 mi (8:45 / mi) +30m 8:07 / mi

Warm up jog plus a couple of the 250m hill XC laps with the FVH kids
3 PM

Trail Running 51:53 [3] 6.66 mi (7:47 / mi) +200m 7:08 / mi

Run to Hill House and back via the canal. Later than anticipated due to trip to emergency dentist with Tracey then waiting 10mins for monsoon to rain itself out. Was lucky that there was virtually no rain on the run.

Friday Nov 1, 2019 #

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

12 PM

Road Running 38:49 [2] 5.01 mi (7:45 / mi) +20m 7:39 / mi

Carrick Knowe loop anti-clockwise. One of these lunchtimes when it would have been oh so easy not to bother. Chucking it down and very miserable. Compromised by postponing circuits on soaking rugby pitch. Glad I did go out though.

Thursday Oct 31, 2019 #

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

12 PM

Road Running 15:56 [2] 2.23 mi (7:09 / mi) +10m 7:03 / mi

Run Down to AS

Hill Running 27:28 [4] 2.78 mi (9:53 / mi) +340m 7:10 / mi

Run up the dry valley over the col then down to Duddingston, up MFD to Crow/Nether and back via the arête. Decent effort up MFD though walked much of the steep bit. Slippy underfoot in bits.

Road Running 17:00 [2] 2.24 mi (7:35 / mi) +50m 7:06 / mi

Run back up to work
7 PM

Road Running 20:14 [3] 2.62 mi (7:43 / mi)

Run with the FVH kids. Went to Rannoch Park and did a couple of reps round the 550m loop, then did the 1km loop as a fartlek with effort between 5 and 15secs and easy jog recovery between 5 and 20secs. They particularly enjoyed the latter, good fun.

Wednesday Oct 30, 2019 #

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

Note
(rest day)

Tuesday Oct 29, 2019 #

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

12 PM

Road Running 14:54 [2] 2.09 mi (7:08 / mi) +10m 7:01 / mi

Run down to Warriston

Road Running intervals 20:09 [4] 3.48 mi (5:47 / mi) +10m 5:44 / mi

Session round Warriston bigger loop via the park (anti-clockwise) - 2 x 5mins, 2 x 3mins, 4 x 1mins (1min recs, 90secs between sets). Ran a solid pace with Cat. Heavy rain the whole time which was a bit annoying as could see it was relatively localised and stopped once finished. Rep paces from GPS seemed slower than the reps felt but trees/rain hopefully the cause! Job done whatever the pace.

Road Running 16:09 [2] 2.15 mi (7:31 / mi) +40m 7:06 / mi

Run back up to work.
6 PM

Road Running 26:04 [3] 3.27 mi (7:58 / mi) +80m 7:24 / mi

Run to Beancross with FVH kids to do 4 hill reps (moderate) and back. Legs felt much better than they have been on Tuesday evening after a lunch session.

Monday Oct 28, 2019 #

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

12 PM

Road Running 52:24 [2] 6.92 mi (7:34 / mi) +50m 7:24 / mi

Cyclepath loop clockwise with Kev. Had a diversion at Pilton where a section was cordoned off by the Police. Came back via Dublin St climb.

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