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Training Log Archive: runnermdj

In the 7 days ending Mar 2, 2014:

activity # timemileskm+m
  Road Running4 3:37:32 27.71 44.6 290
  Orienteering2 2:08:57 11.1(11:37) 17.86(7:13) 450
  Hill Running2 2:07:45 13.18(9:42) 21.21(6:01) 1260
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Conditioning1 1:00:00
  Total12 10:34:14 71.99 115.86 2000

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Sunday Mar 2, 2014 #

11 AM

Orienteering 1:19:06 [3] 6.59 mi (12:00 / mi) +150m 11:13 / mi

Went for an explore round Beecraigs using the O map, starting and finishing in Balvormie. Headed up to the north, across the road and back, then down towards the loch car park. Meandered around, working down to the south east corner of the map, then across the woods at the south end before popping out and zig-zagging back to Balvormie.

Meant to be an easy run but it was pretty physical in places! The average pace speaks for itself.

Saturday Mar 1, 2014 #

9 AM

Conditioning (Sandpit action) 1:00:00 [3]

One hour hard graft building a big sand mountain and moat in Alva Playpark (sorry, couldn't resist logging it! :-))
10 AM

Hill Running 1:02:08 [3] 6.07 mi (10:14 / mi) +750m 7:24 / mi

Ran up and down Ben Cleuch via Ben Ever from Alva Glen Car Park. Ran the whole way but kept the effort moderate. 42.30 to the top. Snow lying above 650m (only significant on Ben Cleuch). Not much wind making for good conditions.
2 PM

Orienteering race 49:51 [4] 4.51 mi (11:03 / mi) +300m 9:10 / mi

ESOC CTI event at Corstorphine Hill - Green Course 5.6km, 290m (tough for a CTI!)

Steady if not slightly fatigued run round. Nav ok apart from two rubbish controls, No.11 where I lost 2 - 3 mins hunting about a massive crag covered in thorny bushes, then eventually found the control on a tiny one out in the open further west. And no.14 where I lost perhaps just over a minute in the random gorse bushes which didn't seem to be mapped that well. Was a bit wayward to no.4 too.

Slightly miffed to have to return the map at the finish as they'd massively underestimated how many folk were going to turn up. Good that the event was popular though!

Result 3rd, fastest Mark Purkis 46.20

Friday Feb 28, 2014 #

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

Road Running 36:58 [2] 4.82 mi (7:40 / mi) +30m 7:31 / mi

Run down to the coast and back with Marco and Fionna. Proper easy run for a change!

Thursday Feb 27, 2014 #

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

Road Running 58:23 [2] 7.98 mi (7:19 / mi) +80m 7:06 / mi

Up Water of Leith to Roseburn then cycle track loop back with climb to Queen St at the end. Out with Stewart, Marco and Fionna. Nice & sunny but still blustery in bits.

Wednesday Feb 26, 2014 #

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

12 PM

Hill Running 1:05:37 [4] 7.11 mi (9:14 / mi) +510m 7:33 / mi

Ran over to Arthurs Seat with Dessie to meet up with the Wednesday lunch Arthurs Seat run (burn up!). Turnout was around eight folk with Paul Faulkner setting the pace.

Started at the bottom of the Radicle Road then headed into the bog. Climbed up the Dasses then round the east side of the Seat to Nether Hill. Descended down to Duddingston and climbed back up the steps by the wall. Followed IainW round the left of Dunsapie Crag (short cut!) so could regain ground on the front runners, then back up to Nether Hill. Came down the zig zags then last climb up the crags (prob around 35mins for the hill run). Steady run back to the office.

Tried to pace the climbs fairly sensibly so I could run them all though it was still a fairly hard effort. Nice to do over half a munros worth in a lunchtime!

Tuesday Feb 25, 2014 #

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

12 PM

Road Running warm up/down 17:28 [2] +60m

Run up to the start of the canal via Queensferry Street (steep!) and Lothian Road. Plus 6 strides.

Road Running 29:00 [5] 4.52 mi (6:25 / mi)

Edinburgh Lunchrunners session - 10 x 2mins fast, 1min easy jog

Just Marco, Fionna, Amanda & me on the blustery canal. Nice and sunny though and enjoyed a new venue for a session (albeit still a canal!).

Rep paces - 5.36min/mile, 40, 31, 21, 23, 35, 19, 21, 17, 12

Wind was helpful on the last four, though not helpful in the first half (ran on Marco's heels!). Good session.

Road Running 13:59 [2] 1.83 mi (7:38 / mi) +20m 7:23 / mi

Warm down via Princes Street Gardens and down Dundas Street.

Monday Feb 24, 2014 #

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

12 PM

Road Running 1:01:44 [3] 8.56 mi (7:13 / mi) +100m 6:58 / mi

Ran from new office in Henderson Row (Edinburgh). Couple of loops of RBS (out too early!) before meeting Marco & Fionna. Headed up Water of Leith to Roseburn, then followed cyclepath round big clockwise loop all the way back to Silvermills. Added hill up to Queens Street then back down Dundas Street to finish. Marco still runs too fast on the 'easy' runs so will have to work on slowing him down!

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