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Training Log Archive: DonP

In the 7 days ending Mar 24:

activity # timemileskm+m
  Running8 5:35:19 40.2(8:20) 64.7(5:11)
  Mountain Bike1 1:22:00 14.0(5:51) 22.53(3:38)
  Road Bike1 1:07:00 15.0(4:28) 24.14(2:47)
  Orienteering2 56:32 8.1(6:59) 13.03(4:20)
  Total10 9:00:51 77.3(7:00) 124.4(4:21)

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Sunday Mar 24 #

12 PM

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Kalengi Eliofeel Trail

Warm up before urban race at Dunfermline.

Orienteering race 34:54 [5] 4.2 mi (8:19 / mi)
shoes: Kalengi Eliofeel Trail

SOUL urban race at Dunfermline. The usual unhappy, hesitant plod round with the added joy of the right knee (the one I had surgery on 4 1/2 years ago) quite sore after running down the flights of steps at Culross yesterday. Still a bit tired but not too bad.

Start - 1 Missed the small path the control was on and had to double back. 15 secs lost.

1 - 2 Set off to the right towards the small bridge across the burn but changed my mind when I saw the drop down to the bridge and back up the other side so ran round further right past No 3. Must have lost some time as it's such a long way round but the splits don't show much time lost.

2 - 3 Had to wait for the traffic to clear before I could get across the road before No 3. Frustrating!

9 - 10 The control description for 10 showed a clearing. Navigated to the clearing in the fight, looked in the clearing and didn't see a flag. It was so obvious I thought the flag had been stolen so started to head off to 11. Got some meters away and thought I'd better check again so went back and found the flag tucked in the south-west corner. 30 secs lost!

12 - 13 Had to wait for the traffic to clear before I could cross the road. Very frustrating!

14 - 15 CONTROL DESCRIPTION INTERPRETATION ALERT! Why do planners of urban races do this? It isn't obvious from the map where the control is placed and as usual I guessed wrong - along with another 4 runners who were also looking confused on the roadway to the east. 30 secs lost and very unhappy!

15 - 16 Started to run towards 17! Got as far as the abbey and realised what I was doing, ran through the abbey grounds and along the road to No 16. 30 secs lost.

17 - 18 Took the right hand option over the large bridge over the gorge to avoid the drop in and out of the gorge but got pulled off line to another control to the south-west when I got in to the parkland. Fortunately I always check codes and didn't mis-punch but it took a few moments to sort out what I'd done and get to the correct control. 30 secs lost.

Looking at the results I made a lot of mistakes and should have been closer to Paul, or even have won the race, but I guess I don't have the right mindset for these urban races. There seem to be fewer competitors at these urban races these days? I would much rather have been at Hampsfell!

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)
shoes: Kalengi Eliofeel Trail

Easy cool down jog.

Saturday Mar 23 #

9 AM

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Saucony Fastwitch SS18

Warm up lap of the Linwood Parkrun course.

Running race 18:49 [5] 3.1 mi (6:04 / mi)
shoes: Saucony Fastwitch SS18

Linwood Parkrun on a windy day. Didn't feel I was running that fast but ran my fastest time for many months. Well beaten by M60 rival Brian from Cambuslang who's back from injury.

Running warm up/down 11:30 [3] 1.5 mi (7:40 / mi)
shoes: Saucony Fastwitch SS18

Slightly faster than normal cool down lap of the course with Rab from the athletic club.
12 PM

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Kalengi Eliofeel Trail

Trying to get my legs working before the Culross Sprint Race. They weren't co-operating!

Orienteering race 21:38 [5] 3.9 mi (5:33 / mi)
shoes: Kalengi Eliofeel Trail

Culross Sprint Race but would much rather have been at Haverthwaite, but Mrs P wanted to run here instead! Not happy!

I was absolutely knackered after the Parkrun and had nothing in the tank so this was a real plod shedding time on every leg!

Start - 1 had to run round the building to avoid the local painting his garden furniture.

1 - 2 Completely missed the most direct route to the flight of steps leading up the hill. Struggled very badly on the steps and nearly had to walk!! 15 secs lost.

5 - 6 Couldn't make out if we were allowed to go through the dark green as the map is very cluttered here. 10 secs lost.

16 - 17 Lost a lot of time (30+ secs!) when I went up and round. Too much climb I guess.

On the positive side Culross is a lovely place and well worth another visit.

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)
shoes: Kalengi Eliofeel Trail

Easy cool down jog. Legs totally shot! Time to start easing back on the training so the legs and body are fresher for SOL 2 next week and the JK after that.

Friday Mar 22 #

12 PM

Running 25:00 [3] 3.1 mi (8:04 / mi)
shoes: Kalenji Kiprun Trail XT6

Easy recovery run from work down the path alongside the river in to Dumbarton, along the west side of the river on the cycle track to check some work which was underway as far as the A82 bridge, over the river and back to work via the path on the east side. Knackered!

Thursday Mar 21 #

7 PM

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Kalengi Kiprun SD

Warm up before track session.

Running intervals 37:00 [5] 4.8 mi (7:42 / mi)
shoes: Kalengi Kiprun SD

Track session at Linwood track with the athletic club. Session was 5 x ((400m (100m easy jog recovery in 1min) + 800m (200m easy jog recovery in 2mins)).

Throat not great but running okay.

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Kalengi Kiprun SD

Usual cool down lap round nearby streets.

Wednesday Mar 20 #

12 PM

Running 1:04:00 [3] 6.5 mi (9:51 / mi)
shoes: Kelengi Kiprun Trail XT7

Lunchtime run from work through Dumbarton, loop round the old office in Garshake, two laps of the wonderful muddy, twisty paths in Crosslet Estate, up the Barnhill Right of Way, then on up to Overtoun Estate, a lap of the paths round the pond and back down to the town via Garshake and back to the office.

Not feeling great due to a good night's sleep and the sore throat still lingering.

Tuesday Mar 19 #

7 AM

Road Bike 1:07:00 [3] 15.0 mi (4:28 / mi)

Cycle to work.
12 PM

Running 49:00 [3] 5.2 mi (9:25 / mi)
shoes: Kalenji Kiprun Trail XT6

Run from work through Dumbarton and up to Overtoun Estate, a lap of the paths round the pond plus an extra detour to check some work which a contractor is doing for me. Can't believe how many bags of dog shit there are lying about! Why can't people put it in the many bins provided?

Monday Mar 18 #

11 AM

Mountain Bike 1:22:00 [3] 14.0 mi (5:51 / mi)

Off work today and Mrs P wanted us to go out on our mountain bikes. Headed over to Ferguslie on the minor roads and tracks and then a few laps of the trails on Linwood Moss then home.
7 PM

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Brooks GTS 17

Warm up before intervals.

Running intervals 35:00 [5] 5.0 mi (7:00 / mi)
shoes: Brooks GTS 17

Interval session with the athletic club on the trails on Linwood Moss. Session was 3 x 10mins (2 1/2 mins easy jog recovery). Running okay.

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Brooks GTS 17

Cool down run.

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