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Training Log Archive: runnermdj

In the 7 days ending Jul 16, 2017:

activity # timemileskm+m
  Hill Running3 2:31:20 15.17(9:59) 24.41(6:12) 1600
  Road Running4 2:18:06 18.51(7:28) 29.79(4:38) 180
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Orienteering1 38:42 3.57(10:50) 5.75(6:44) 230
  Trail Running1 26:45 3.5(7:39) 5.63(4:45) 10
  Conditioning1 10:00
  Total13 7:44:53 60.75 97.77 2020

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Sunday Jul 16, 2017 #

9 AM

Hill Running 1:20:09 [3] 8.19 mi (9:47 / mi) +760m 7:36 / mi
ahr:134 max:156

Run from Alva Glen up the land rover track, then an out & back to Craighorn before heading over Ben Buck (did climb quite hard), Ben Cleuch, Ben Ever and back. Bright & breezy weather, and hill tracks pretty boggy. Been missing solo Ochils runs. Never saw anybody until last 10mins. Nice anti-dote to the rubbish run at Maddy Moss. Gave HRM strap a clean and seemed to work ok.

Saturday Jul 15, 2017 #

10 AM

Road Running 30:46 [2] 4.05 mi (7:36 / mi) +60m 7:16 / mi

Run from the house up to the sports centre, canal, loch west end and home. Easy steady before the afternoon o-ing.
1 PM

Orienteering 4:55 [3] 0.39 mi (12:36 / mi) +20m 10:52 / mi

ESOC CAT take 1
Ran to first control site (tree) but no control. Found the control on a wrong tree about 50m away so ran back to the start to report it and accompanied Mark K relocating it.

Orienteering 33:47 [5] 3.18 mi (10:37 / mi) +210m 8:49 / mi

ESOC CAT Blackford Hill - Green course - take 2
Clean to #1 ;-) There were a couple of good long legs going from one side of the hill to the other, the first of which was to #2. Went pretty straight but must've just missed the control, probably due to lack of a thicket it was supposed to be on, and ended up wasting a bit of time above it on the path before someone else spotted it. The next couple of controls were a bit footery on steep vegetated slopes. Managed to drop map scrambling out of #4 which required a down climb and back up again, costing best part of a minute. Pretty much fine from then on, apart from a minor dead end diversion on way to #9. Decided to contour more to the left on 2nd long leg to #10 to cut out a bit of climb. Good course for the area.

Friday Jul 14, 2017 #

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

12 PM

Trail Running 26:45 [3] 3.5 mi (7:39 / mi) +10m 7:35 / mi

Run round Warriston big loop to the park then 6 laps of strides.

Conditioning 10:00 [3]

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

Road Running 14:08 [2] 1.83 mi (7:43 / mi) +10m 7:36 / mi

Run back to work

Thursday Jul 13, 2017 #

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

Note
(rest day)

Was going to run at lunch but none of the usual guys around and ended up visiting T & H at a friends near my work instead. No muscle soreness from last night but legs are tired so day off won't do any harm.

Wednesday Jul 12, 2017 #

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

6 PM

Hill Running 9:50 [3] 0.84 mi (11:42 / mi) +120m 8:06 / mi

Warm up jog above the glen and back though it was warm enough!
7 PM

Hill Running race 1:01:21 [4] 6.14 mi (10:00 / mi) +720m 7:19 / mi

Maddy Moss Hill Race - Not pleased with the warm temperatures driving across but it wasn't too bad during the race. Set off steady though wasn't feeling great up the Law. Been a bit sniffy/catchy throat past couple of days, not much, so was hoping I'd be feeling ok, but just couldn't get going. Felt low on energy. By Ben Cleuch was down a bit but had worked quite hard. More worrying was the descent, just didn't have the strength to push on. From the summit of Andrew Gannel to the finish, just ran in. Disappointing after good run at Skiddaw. At least legs should be fine tomorrow though would rather have had a good race! Not impressed by the state of the paths already due to the cows. Some of the nicest hill trails in Scotland getting trashed. Madness! Nice night to be in the hills though!

Tuesday Jul 11, 2017 #

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

12 PM

Road Running 10:14 [2] 1.34 mi (7:38 / mi) +10m 7:28 / mi

Warm up to Warriston Triangle

Road Running intervals 19:01 [4] 2.91 mi (6:32 / mi) +10m 6:28 / mi

Session round the triangle - 10 x 1min brisk, 1min easy. Just a light session to get the legs used to speed again before Maddy Moss (hopefully). Just me & Dave today. Wet as usually is every Tuesday.

Road Running 11:05 [2] 1.48 mi (7:29 / mi) +10m 7:20 / mi

Warm down back to work

Monday Jul 10, 2017 #

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

12 PM

Road Running 52:52 [2] 6.9 mi (7:40 / mi) +80m 7:24 / mi

Cycle path loop with the hill at the end with Andy, Dave, Cameron, Paddy and Marco for a bit.

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