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Training Log Archive: runnermdj

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Road Running4 2:25:32 19.13(7:36) 30.79(4:44) 270
  Hill Running2 1:59:52 11.44(10:29) 18.41(6:31) 1110
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Orienteering1 40:06 5.14(7:48) 8.27(4:51) 160
  Trail Running1 26:41 3.47(7:41) 5.58(4:47) 20
  Conditioning1 10:00
  Total11 7:22:11 59.18 95.24 1560

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Sunday Sep 25, 2016 #

12 PM

Orienteering race 40:06 [5] 5.14 mi (7:48 / mi) +160m 7:07 / mi

Beecraigs CATI - Blue course.
First half of the course was fairly straightforward and fast running since opted not to try any short cuts through the green. #8 to #9 was the first leg properly in the woods and spiked it. Ended up losing time by trying to follow paths to #10, zig zagging about. Should've just gone straighter up the wall. Ran out to south edge path to #11. Located ditch fine after forest break though Brad popping out the bushes helped confirm things. Went longer runnable way to #12 which I think worked well, then fairly straightforward to the end. Good hard run. Real fun starts next week at the SOL!

Saturday Sep 24, 2016 #

11 AM

Hill Running 1:28:10 [3] 7.66 mi (11:31 / mi) +760m 8:48 / mi
ahr:135 max:154

Run in the Ochils with Will from Alva Glen car park. Ran right up the glen itself which haven't done for ages, and Will hadn't done ever. Good to be sheltered for as long as possible as the weather was pretty blowy. Followed the ridge up The Cloves to pick up the fence round the back of Craighorn, then continued on to Ben Buck and Ben Cleuch. Weather was pretty extreme on top of BC, driving wind & rain, so didn't hang about. Headed down over Ben Ever and direct back to the car. Hard to see at times the rain was blowing so hard into our faces. Really enjoyed it though.

Friday Sep 23, 2016 #

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

12 PM

Trail Running 26:41 [3] 3.47 mi (7:41 / mi) +20m 7:33 / mi

Run round Warriston to St Marks Park plus 6 laps of stride straight, jog byeline.

Conditioning 10:00 [3]

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

Road Running 13:11 [2] 1.75 mi (7:32 / mi) +20m 7:17 / mi

Run back to work including Stockbridge loop.

Thursday Sep 22, 2016 #

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

12 PM

Road Running 14:28 [2] 1.95 mi (7:25 / mi) +40m 6:58 / mi
ahr:126

Run across to AS

Hill Running 31:42 [4] 3.78 mi (8:23 / mi) +350m 6:31 / mi
ahr:145 max:164

Run from the boulder up the bog and Pipers to Nether, down the tourist descent then up the dasses, Pipers and crags to finish. Running with Paddy. Ran the climbs quite hard and had minimal recovery on Nether. Good work out. Breezy, bring and dry.

Road Running 14:05 [2] 1.88 mi (7:29 / mi) +30m 7:08 / mi
ahr:133

Run back to work.

Wednesday Sep 21, 2016 #

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

Note
(rest day)

Tuesday Sep 20, 2016 #

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

12 PM

Road Running 11:05 [2] 1.43 mi (7:45 / mi) +10m 7:35 / mi
ahr:118

Warm up to Stockbridge loop then to Warriston triangle.

Road Running intervals 24:06 [4] 3.45 mi (6:59 / mi) +20m 6:52 / mi
ahr:138 max:160

Session round Warriston Triangle with Marco, Paddy, Kev, Dave & Murray - 5 x 4mins (90sec recs). Stats :

1 – 6.06min/mile, ahr = 135, max = 147
2 – 5.54min/mile, ahr = 141, max = 151
3 – 5.45min/mile, ahr = 148, max = 155
4 – 5.49min/mile, ahr = 151, max = 159
5 – 5.37min/mile, ahr = 152, max = 160

Took it pretty steady to begin with and built the pace. Got a bit of fitness to catch back up.

Road Running 13:39 [2] 1.77 mi (7:43 / mi) +20m 7:27 / mi
ahr:127

Run back including Stockbridge loop

Monday Sep 19, 2016 #

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

12 PM

Road Running 54:58 [2] 6.9 mi (7:58 / mi) +130m 7:32 / mi
ahr:120

Run from work across to AS then round Queens Drive clockwise, and back. Ran up the path by the wall on the climb. Nice weather so making the most of it before winter kicks in. Out with Drew, Dave, Marco & Kev.

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