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Training Log Archive: runnermdj

In the 31 days ending Dec 31, 2017:

activity # timemileskm+m
  Road Running21 12:08:51 96.72(7:32) 155.65(4:41) 910
  Trail Running14 11:45:51 90.3(7:49) 145.32(4:51) 2830
  Bike16 5:20:00 64.0(5:00) 102.99(3:06)
  Hill Running5 4:32:17 25.28(10:46) 40.68(6:42) 2600
  Orienteering1 34:13 3.19(10:44) 5.13(6:40) 180
  Conditioning3 30:00
  Total51 34:51:12 279.48 449.79 6520

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Sunday Dec 31, 2017 #

2 PM

Road Running 2:50 [2] 0.35 mi (8:06 / mi) +10m 7:26 / mi

Aborted run due to insole issue.

Trail Running 1:08:17 [3] 8.54 mi (8:00 / mi) +310m 7:11 / mi
ahr:129 max:150

Run from the house up to the canal then up to Cockleroi and back by Avalon Gardens. Just about all the snow and ice gone though muddy in bits. Very blowy though not that bad since waited for the worst to pass. Got soaked in last 20mins. Marcothon completed again. Hopefully good base for the Burdens.

Saturday Dec 30, 2017 #

8 AM

Trail Running 1:21:16 [3] 9.44 mi (8:37 / mi) +430m 7:32 / mi
ahr:135 max:159

Run from the house up to Cockleroi via the north face then on to Witchcraig loop, Guthries, and back via Hill House. Wet snow underfoot on the way up and icy in places in Beecraigs though put Kahtoolas on on the summit of Cockleroi until getting back to the town so was totally fine. Quite hard work in the snow.

Friday Dec 29, 2017 #

12 PM

Trail Running 41:02 [3] 5.27 mi (7:47 / mi) +170m 7:05 / mi

Run to Corstorphine Hill and back from work. Nice and snowy underfoot due to the morning blizzards, though some of the paths on the hill hard packed and slippy already.

Thursday Dec 28, 2017 #

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

12 PM

Road Running 16:40 [2] 2.21 mi (7:32 / mi) +20m 7:20 / mi

Run across to AS via Cowgate

Hill Running 30:54 [4] 3.59 mi (8:36 / mi) +250m 7:05 / mi

Run on AS with Kev. Ran round to the Hyman's Knoll climb, then over Whinny and across to Nether (#40 for the year). Headed down to the top road then finished by following the Queens Drive anti-clockwise to the boulder. Conditions were really icy on the paths/frozen solid ground, so ran on the snow covered adjacent rough grass as much as possible. Hill was still mobbed with tourists, slipping about the place. Nice and sunny, though not great for trying to see the paths! Cold. Legs felt decent on the climbs.

Road Running 16:57 [2] 2.24 mi (7:34 / mi) +40m 7:10 / mi

Run back to work.

Wednesday Dec 27, 2017 #

1 PM

Trail Running 41:26 [2] 5.23 mi (7:55 / mi) +50m 7:42 / mi
ahr:123 max:141

Run from the house up the Avon, along the canal to Preston Road and back. Easy run on tired legs from the race and a morning sledging trip to Cockleroi.

Tuesday Dec 26, 2017 #

11 AM

Trail Running 3:23 [2] 0.34 mi (9:57 / mi) +30m 7:49 / mi

Short warm up in the woods though had been out & about watching Hanna in the Cockleroi Fun Run. Loads of snow on Cockleroi so they had great fun.

Trail Running 58:42 [5] 8.61 mi (6:49 / mi) +380m 6:00 / mi

Beecraigs Festive Handicap - 2 laps as usual. Handicap was particularly harsh, setting off 38 minutes after the first starter, equal last of the 2 lap runners with Mike Reid. Stewart had a 12 minute start and Oleg 4 minutes! Didn't go quite so aggressive from the start compared to last year and Mike slowly pulled ahead. Still a bit tight in the right hamstring/glut so didn't hammer the downhills quite as hard as usual, though that probably helped the pacing a bit. Definitely had a bit more in the legs in the second half. Only started passing a few people with even worse handicaps halfway round the second lap. The lead handicap runners were literally miles ahead. Had Mo Farah set off at my start time, he might just have scraped inside the top 20 (out of 101)! Really enjoyed the run though, especially the snowy descent off Cockleroi. Tracks were generally ok, but some icy sections particularly near the Deer Farm. 5th fastest behind Oleg 55.15, Tam Wilson 57.07, Mike 57.24, Dave Ward 58.28.

Monday Dec 25, 2017 #

8 AM

Trail Running 59:09 [2] 7.37 mi (8:02 / mi) +200m 7:24 / mi

Run in Callendar Park from Tracey's folks, first 2k with Tracey then looping about with at least a couple of full climbs of the woods. Pretty wet & dull though enjoyed it.

Sunday Dec 24, 2017 #

9 AM

Road Running 13:22 [1] 1.27 mi (10:31 / mi)

Helix Junior Parkrun with Hanna & Eilidh, though Eilidh was struggling so Hanna ran on ahead to finish in 11.52. Windy.
10 AM

Trail Running 1:13:42 [2] 9.15 mi (8:03 / mi) +300m 7:19 / mi
ahr:125 max:146

Run up to Cockleroi via the canal and fairly direct back. Windy & wet though quite enjoyed it. Felt ok.

Saturday Dec 23, 2017 #

9 AM

Trail Running 1:25:29 [3] 10.37 mi (8:15 / mi) +370m 7:25 / mi
ahr:126 max:146

Ran from the house up to Beecraigs, Cockleroi, Guthries, South Edge, Loch CP, Hill House and home. Blustery but mild and dry. Checked out the felling which is quite patchy and pretty brashy/muddy where it's occurred.

Friday Dec 22, 2017 #

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

8 AM

Road Running 31:28 [3] 4.42 mi (7:07 / mi) +40m 6:55 / mi

Pre-work run along the cycle path, looping around Ravelston and back. Brisker than normal steady. Hamstring more functional today.

Thursday Dec 21, 2017 #

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

12 PM

Road Running 53:02 [2] 6.88 mi (7:43 / mi) +50m 7:32 / mi

Cycle path loop with Kev and Andy

Wednesday Dec 20, 2017 #

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

12 PM

Road Running 28:31 [2] 3.57 mi (7:59 / mi) +20m 7:51 / mi

Very easy lunch run with Kev along the cycle path and back. Right hamstring quite sore from yesterday.

Tuesday Dec 19, 2017 #

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

12 PM

Road Running 15:51 [2] 2.2 mi (7:12 / mi) +20m 7:00 / mi

Run across to AS

Hill Running race 27:57 [5] 2.44 mi (11:27 / mi) +440m 7:20 / mi

Arthurs Seat Xmas Lunch Handicap
Had 19 takers for the handicap which was great. Mild conditions with a south westerly breeze, and quite muddy underfoot in bits. Route runs from the boulder round the grass to brutal, then climbing the brutal up to the radical road. Turn right at the top and descend to the top of the bog, then climb Nether via the zig-zags. Descend to the top road via the left side of crow, take the steps down to Duddy, then climb Crow via MFD and finish on top of Nether. Quite a brutal route overall and was definitely a death march up the last climb. Was ok until then but was pretty slow on MFD (PW!). Finished well down the handicap (16th/19). Kev fastest in 25.42. All good fun though.

Hill Running 6:02 [3] 0.98 mi (6:09 / mi) +10m 5:58 / mi

Brisk descent from Nether back to the boulder (once recovered).

Road Running 17:57 [2] 2.26 mi (7:57 / mi) +40m 7:32 / mi

Run back to work

Monday Dec 18, 2017 #

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

8 AM

Road Running 25:28 [2] 3.32 mi (7:40 / mi) +10m 7:36 / mi

Pre-work run along cycle path and back.

Sunday Dec 17, 2017 #

3 PM

Road Running 1:08:36 [2] 9.04 mi (7:35 / mi) +120m 7:17 / mi

Steady run from the house along the loch, countryside loop, Springfield, hill and back by canal.

Saturday Dec 16, 2017 #

9 AM

Hill Running 1:25:31 [3] 6.58 mi (13:00 / mi) +800m 9:26 / mi
ahr:134 max:156

Run from Alva Glen CP into Woodlands. Took an off piste route up the south side of Wood Hill, straight up through the trees and onto a gloriously sunny, snowy hillside. Headed along to Ben Ever then up Ben Cleuch. Conditions fantastic with snow up to knee deep in bits going up Ben Cleuch. Views tremendous. Headed back over Ben Ever to Alva. Descents were fantastic fun. Joined by Dave, his first proper hill run in the snow. Felt quite decent.

Friday Dec 15, 2017 #

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

12 PM

Road Running 29:06 [3] 3.94 mi (7:23 / mi) +10m 7:20 / mi

Run down to St Marks park then 6 laps of strides.

Conditioning 10:00 [3]

2 sets of Oregon circuits (20secs on/off)

Road Running 19:42 [2] 2.5 mi (7:53 / mi) +40m 7:30 / mi

Run back to work

Thursday Dec 14, 2017 #

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

12 PM

Road Running 16:44 [2] 2.23 mi (7:30 / mi) +20m 7:18 / mi

Run down cowgate to AS

Hill Running 32:25 [4] 3.15 mi (10:18 / mi) +340m 7:42 / mi

Run from the boulder round the grass to the top of the big, up the zig-zags to Nether, down to the top road, then up the top selection of MFD to Crow, then Nether, before final descent down tourist track. Misty on the very top and ground quite frozen in places. Stayed upright at least.

Road Running 17:05 [2] 2.21 mi (7:44 / mi) +40m 7:19 / mi

Run back to work

Wednesday Dec 13, 2017 #

5 PM

Road Running 25:57 [2] 3.16 mi (8:13 / mi) +50m 7:50 / mi

Busy all day and had to walk into the station in the morning due to ice so decided to try new run home from the station. Headed up the hill before dropping down to the main Street and home. Pavements were lethal black ice so run was a combination of skating and bombing it along the road when there weren't cars. Managed not to fall.

Tuesday Dec 12, 2017 #

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

12 PM

Road Running 25:02 [3] 3.52 mi (7:07 / mi) +10m 7:03 / mi

Run down to Warriston triangle, then one lap if 5 X 1min brisk, 1min jog.

Road Running race 7:51 [5] 1.43 mi (5:29 / mi)

Lunch group Xmas handicap - Warriston triangle lap
Set just about everyone off then headed off as hard as I could muster. Never really felt like racing much though was still trying hard. Enjoyed it though and good turn out of 14. 12th finisher be folk were well grouped so handicapping ok.

Road Running 15:43 [2] 2.08 mi (7:33 / mi) +40m 7:08 / mi

Run back to work

Monday Dec 11, 2017 #

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

12 PM

Road Running 51:57 [2] 6.78 mi (7:40 / mi) +50m 7:29 / mi

Cycle path loop from work

Sunday Dec 10, 2017 #

10 AM

Trail Running 14:08 [2] 1.82 mi (7:46 / mi) +60m 7:03 / mi

Warm up jog. Took a while to warm up given how cold it was!
11 AM

Orienteering race 34:13 [4] 3.19 mi (10:44 / mi) +180m 9:08 / mi

Tay Orienteers Xmas Score - Blackspout Wood Pitlochry
Format was 45mins to get 30 controls plus a bonus 10 points if you found the fairy running randomly round the woods with a control box. Had a look at the blank map before the start and decided a clockwise loop may be a good strategy given there was only two ways of crossing the big gorge, at the top or bottom. Set of fairly hard and was within touch of Simon Gardner most of the way to the south end of the map. Decided to take the foot off the gas on the climb out of #204 to do some planning for the second half, which had more options, and Simon disappeared into the trees. Chose an ok route to the finish, and got back in 34minutes, though then realised I'd missed a control at the west corner of the map #181. By the time I realised, wasn't bothered enough to go and get it. Probably would've taken an extra 3mins max to fit it in enroute. So ended up 11th. No sign of the random fairy! Good fun though and some nice woods to run through.

Saturday Dec 9, 2017 #

1 PM

Trail Running 14:55 [2] 2.0 mi (7:27 / mi) +40m 7:01 / mi

Full lap warm up
2 PM

Trail Running 35:22 [5] 5.91 mi (5:59 / mi) +120m 5:38 / mi

East District Cross Country Championship - Dechmont Law
Great to be part of a full senior (with Eoin, Andy, Dessie, Mike, Iain) and vet (with Dessie and Mike) Carnethy team. One of my favourite courses and was quite happy with it being frozen, apart from wiping out on a corner about half a mile from the finish. Felt pretty good on the first two laps, coming through, though last lap was getting tough so pace was dropping a little bit. Hung on fine though and didn't really lose places (apart from fall) so happy with run.

Results - 70th overall, 13th vet, 1st V45 though 24secs down on 1st V50 Nick Milosorov. Team 4th, 2nd vets team behind Corstorphine. Really pleased with the team result, knew the club could do well at the big events if we just got folk out.

Trail Running 13:10 [2] 1.6 mi (8:14 / mi) +40m 7:38 / mi

Tired legs warm down with the team.

Friday Dec 8, 2017 #

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

12 PM

Road Running 18:02 [2] 2.51 mi (7:11 / mi) +10m 7:06 / mi

Run from Haymarket down to St Marks Park.

Trail Running intervals 10:38 [3] 1.44 mi (7:23 / mi)

6 laps of strides.

Conditioning 10:00 [3]

2 sets of Oregon circuits (20secs on/off)

Road Running 19:39 [2] 2.56 mi (7:41 / mi) +40m 7:19 / mi

Run back to work

Thursday Dec 7, 2017 #

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

5 PM

Road Running 36:40 [2] 4.84 mi (7:35 / mi) +90m 7:10 / mi

Run from the house after work to the canal, lower hill loop and back.

Wednesday Dec 6, 2017 #

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

8 AM

Road Running 24:38 [2] 3.21 mi (7:40 / mi) +10m 7:36 / mi

Pre-work run along the cycle path towards Ravelston and back.

Tuesday Dec 5, 2017 #

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

12 PM

Road Running 13:57 [3] 2.06 mi (6:46 / mi) +10m 6:40 / mi

Run from work down to Warriston Triangle. Brisk again in case I was late but got there spot on 12.30.

Road Running intervals 19:01 [5] 3.1 mi (6:08 / mi) +10m 6:04 / mi

Session round the triangle - 10 x 1min brisk, 1min float. Ran well, finished strong. Turned after 5th float, but watch doesn't seem to handle change in direction very well as middle mile split was much slower though effort was the same. Managed to stay ahead of Kev who was hunting me down on the way back, just! He's flying. With Paddy to about #6.

Road Running 16:43 [2] 2.16 mi (7:44 / mi) +40m 7:19 / mi

Need to get used to the uphill longer warm downs!

Monday Dec 4, 2017 #

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

12 PM

Road Running 54:55 [2] 7.59 mi (7:14 / mi) +60m 7:04 / mi

First run from the new office at Haymarket. Headed down to meet the guys at Dean Path then did the cycle path loop then back up. A bit brisker than planned but worried about it being on the long side.

Sunday Dec 3, 2017 #

9 AM

Road Running 11:43 [1] 1.27 mi (9:14 / mi)

Helix Parkrun #69 with Hanna
10 AM

Trail Running 1:19:28 [2] 9.69 mi (8:12 / mi) +310m 7:28 / mi
ahr:125 max:142

Run to Cockleroi and back via the canal and Hill House. Nice sunny morning. Took it fairly easy.

Saturday Dec 2, 2017 #

10 AM

Hill Running 1:29:28 [3] 8.54 mi (10:29 / mi) +760m 8:12 / mi
ahr:135 max:148

Solo run from Alva Glen CP up landrover track above Alva Glen, up Cloves ridge, round back of Craighorn then over Ben Buck, Ben Cleuch, Ben Ever and down. Bit of mist on higher tops, but nice and cool for running. Quite icy above 500m with patchy snow. Had to run off the path, particularly on BB & BC.

Friday Dec 1, 2017 #

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

12 PM

Trail Running 25:44 [3] 3.52 mi (7:19 / mi) +20m 7:11 / mi

Round Warriston big loop then 6 laps of strides.

Conditioning 10:00 [3]

2 sets of Oregon circuits (20secs on/off)

Road Running 13:44 [2] 1.81 mi (7:35 / mi) +10m 7:28 / mi

Run back to work

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