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Training Log Archive: runnermdj

In the 7 days ending Sep 3:

activity # timemileskm+m
  Trail Running4 2:20:55 17.43(8:05) 28.05(5:01) 420
  Road Running4 1:45:34 14.48(7:17) 23.3(4:32) 170
  Orienteering2 1:42:56 7.89(13:03) 12.7(8:06) 180
  Walking1 1:30:00 200
  Bike4 1:20:00 16.0(5:00) 25.75(3:06)
  Hill Running1 31:36 3.41(9:16) 5.49(5:45) 320
  Conditioning1 10:00
  Total13 9:21:01 59.21 95.29 1290

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MoTuWeThFrSaSu

Sunday Sep 3 #

9 AM

Road Running 13:04 [1] 1.27 mi (10:17 / mi)

Helix Parkrun #64 with Hanna
10 AM

Trail Running 1:15:01 [3] 9.21 mi (8:09 / mi) +250m 7:31 / mi

Run up the Avon to Muiravonside, looped around, and back via the canal.

Saturday Sep 2 #

9 AM

Trail Running 32:21 [3] 3.87 mi (8:22 / mi) +150m 7:28 / mi

Went a run from Balvormie up Cockleroi, Guthries, South edge and back. Just a morning leg stretch.
1 PM

Orienteering race 20:56 [4] 3.05 mi (6:52 / mi) +30m 6:40 / mi

Interlopers CAT @ Eliburn - Green course
Fairly fast and straightforward course round Eliburn which I'd never been to before. Note to self (again!), must do a bit more urban/sprint orienteering!

Trail Running 3:25 [2] 0.37 mi (9:14 / mi) +10m 8:31 / mi

Set off round the reverse of the yellow as a warm down, but Hanna was too quick and met them at the third last control, so a bit short!

Friday Sep 1 #

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

12 PM

Trail Running 30:08 [3] 3.98 mi (7:34 / mi) +10m 7:31 / mi

Run round Warriston big loop then 6 laps of strides at St Marks Park.

Conditioning 10:00 [3]

2 sets of Oregon circuits (20secs on/off) with Cam & Derek.

Road Running 15:14 [2] 1.9 mi (8:01 / mi) +50m 7:25 / mi

Run back to work via Queen Street.

Thursday Aug 31 #

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

12 PM

Road Running 14:53 [2] 1.97 mi (7:33 / mi) +40m 7:06 / mi

Run across to AS

Hill Running 31:36 [4] 3.41 mi (9:16 / mi) +320m 7:10 / mi

Run up the bog, then up Pipers gully then the summit gully onto the summit of AS. Headed across to Nether then down to the back loch and did a hard effort up the Whinny East climb. Finished down the dry valley. Out with Cam, Marco & Derek. Nice dry conditions.

Road Running 14:11 [2] 1.88 mi (7:33 / mi) +40m 7:05 / mi

Run back to work

Wednesday Aug 30 #

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

Note
(rest day)

Tuesday Aug 29 #

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

Chilly morning
12 PM

Road Running 10:19 [2] 1.35 mi (7:38 / mi) +10m 7:28 / mi

Warm up to Warriston Triangle

Road Running intervals 30:04 [4] 5.1 mi (5:54 / mi) +20m 5:49 / mi

Tempo interval session - 3 x 10mins (2min recs). Ran one rep out, 5min out/back and last rep back along the cycle path via dogleg and psycho path. Paced it fairly well, felt ok, though not particularly speedy. Rep stats :

Rep 1 : 10.02, 1.66 miles, 6m03s/mile
Rep 2 : 10.01, 1.71 miles, 5m51s/mile
Rep 3 : 10.01, 1.73 miles, 5m48s/mile

It's slightly uphill, and had a couple of bits of headwind (though largely sheltered) on the way out, so no surprise the pace increased. Good session. Was just quicker than Cat, and a bit behind Marco though within 10secs/mile.

Road Running 7:49 [2] 1.01 mi (7:44 / mi) +10m 7:31 / mi

Tired run back to work.

Monday Aug 28 #

9 AM

Walking 1:30:00 [1] +200m

Bank holiday walk in Beecraigs with Tracey.
1 PM

Orienteering 1:22:00 [2] 4.84 mi (16:57 / mi) +150m 15:27 / mi

Went to Muiravonside for a recce. The security bods there let me know where to avoid as there was filming going on. Managed to skirt round the side of the filming location in stealth mode through the trees, and it looked a fairly sizeable production with smoke machines and big horses. Found out later it was Outlander they were filming.

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