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Training Log Archive: runnermdj

In the 7 days ending Sep 17:

activity # timemileskm+m
  Road Running4 2:07:59 16.76(7:38) 26.97(4:45) 160
  Trail Running6 1:58:00 17.47(6:45) 28.12(4:12) 300
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Orienteering1 1:12:29 6.64(10:55) 10.69(6:47) 550
  Conditioning1 10:00
  Total13 7:08:28 60.87 97.96 1010

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Sunday Sep 17 #

11 AM

Trail Running 8:30 [2] 0.96 mi (8:51 / mi) +60m 7:25 / mi

Jog to the start on Cademuir Hill. Then stood around for 20mins+ since there was a delay.

Orienteering race 1:12:29 [5] 6.64 mi (10:55 / mi) +550m 8:41 / mi

SoSOL - Cademuir Hill - Brown course
Made a poor start navigating well to #1 then looking for it on Crag below knoll instead of on the knoll (in the bracken). #2 was a Crag and had misread the description for #1, oops. So over 1min binned. Gut feeling that took too long a route to #4 going round landrover track to the south as didn't see descent through dark green by the wall (likely optimal route). A bit scrappy until I got out onto the open hill at #8, then was more or less ok from there. Got a few potentially tricky controls ok. Really enjoyed the open hill.
12 PM

Trail Running 5:42 [3] 0.75 mi (7:36 / mi)

Run back to the school

Saturday Sep 16 #

1 PM

Trail Running 13:44 [2] 1.88 mi (7:18 / mi) +40m 6:51 / mi

Warm up round the loop with Mike plus some strides
2 PM

Trail Running race 27:25 [5] 4.69 mi (5:51 / mi) +120m 5:25 / mi

Scottish Vets Home International Cross Country Trial - Tollcross Park
Nice grassy undulating lap which we did four times. Set of steady and things only started getting tougher during the 3rd lap though as generally coming through or holding position. Probably ran as well as I could given current fitness so pleased enough. Finished 16th and 5th V45, though not officially V45 until next weekend!

Trail Running 11:57 [2] 1.58 mi (7:34 / mi) +30m 7:08 / mi

Warm down lap with Mike who'd run well for 3rd.

Friday Sep 15 #

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

12 PM

Trail Running 26:32 [3] 3.51 mi (7:34 / mi) +10m 7:30 / mi

Run round Warriston big loop then 6 laps of strides in St Marks park.

Conditioning 10:00 [3]

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

Road Running 13:51 [2] 1.8 mi (7:42 / mi) +20m 7:26 / mi

Run back to work including Stockbridge loop

Thursday Sep 14 #

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

Note
(rest day)

Wednesday Sep 13 #

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

12 PM

Road Running 43:42 [2] 5.83 mi (7:30 / mi) +40m 7:20 / mi

Cycle Path loop with Dave

Tuesday Sep 12 #

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

12 PM

Road Running 13:45 [2] 1.75 mi (7:51 / mi) +40m 7:20 / mi

Warm up to Inverleith Park

Trail Running 24:10 [4] 4.1 mi (5:54 / mi) +40m 5:43 / mi

Session in Inverleith Park on the grass/trails. - 8, 6, 4, 3, 2, 1min (90s after the 8 & 6 then 1min recs). Paces - 5.54, 6.02, 5.50, 5.49, 5.56, 5.29. Tried to run aerobically as possible. Quite difficult with the hill! Solid session with the usual Inverleith crowd.

Road Running 12:13 [2] 1.55 mi (7:53 / mi) +20m 7:35 / mi

Run back to work

Monday Sep 11 #

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

12 PM

Road Running 44:28 [2] 5.83 mi (7:38 / mi) +40m 7:28 / mi

Cycle path loop with Murray. A bit tired!

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