Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: runnermdj

In the 7 days ending Oct 13, 2017:

activity	#	time	miles		km		+m
Road Running	6	3:17:19	27.61	(7:09)	44.43	(4:26)	360
Bike	5	1:40:00	20.0	(5:00)	32.18	(3:06)
Trail Running	4	1:18:36	8.77	(8:58)	14.11	(5:34)	220
Hill Running	1	30:58	3.42	(9:03)	5.5	(5:38)	330
Total	14	6:46:53	59.8	(6:48)	96.24	(4:14)	910

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Friday Oct 13, 2017 #

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

Roasting

Note
(rest day)

Note

Scottish Vets team announced yesterday for the home international cross country in Derry in November. Managed to scrape into the V45 team so better get on the training!

C • Congratulations! 2

Thursday Oct 12, 2017 #

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

12 PM

Road Running 14:52 [3] 1.95 mi (7:37 / mi) +40m 7:10 / mi

Run across to AS

Hill Running 30:58 [3] 3.42 mi (9:03 / mi) +330m 6:58 / mi

Run on AS from the boulder up the bog then a runnable zig zag up the crags (with Derek) before heading solo up the steep zig zags to Nether, across to Whinny then down the dry valley. Took it steady and felt decent on the climbs, well in control.

Road Running 13:52 [2] 1.86 mi (7:27 / mi) +40m 6:59 / mi

Run back to work

Wednesday Oct 11, 2017 #

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

12 PM

Road Running 45:29 [2] 6.15 mi (7:24 / mi) +60m 7:11 / mi

Steady run through Inverleith Park and down to the coast, then back by the cycle paths. Wet lunchtime, quite heavy for a bit around Pilton.

Tuesday Oct 10, 2017 #

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

12 PM

Road Running 12:06 [2] 1.59 mi (7:37 / mi) +20m 7:19 / mi

Warm up to Inverleith Park

Trail Running intervals 19:10 [3] 3.04 mi (6:18 / mi) +60m 5:56 / mi

Session in Inverleith Park - 3 x 3, 2, 1min (1min). Legs tired so just took it steady, chatting with Dessie at the back. Good to stretch the legs out a bit, was running around 6.10s for the later reps.

Road Running 13:30 [2] 1.74 mi (7:46 / mi) +40m 7:15 / mi

Run back to work

Monday Oct 9, 2017 #

Bike 20:00 [2] 4.0 mi (5:00 / mi)

12 PM

Road Running 45:49 [2] 5.93 mi (7:44 / mi) +40m 7:34 / mi

Cycle path loop easy with Paddy and Marco (for a short bit). Legs a bit tired but ok, no muscle soreness. Tried to persuade Paddy to sign up to attackpoint.

Sunday Oct 8, 2017 #

1 PM

Road Running 15:49 [2] 2.19 mi (7:13 / mi) +20m 7:01 / mi

Warm up along the loch and back then to the start.

2 PM

Road Running 35:52 [5] 6.2 mi (5:47 / mi) +100m 5:31 / mi

Linlithgow 10k - Decided to come out of road race retirement since Hanna was doing the 2k kids run for he first time. Started quite steady and paced it pretty well. Was with John Redding and Colin Partridge to about 2.5k where John started slowly pulling away and I got a small gap on Colin. Felt I kept the pace strong the whole way with slowest mile of 6.04 on the hardest mile (5) but followed that with a 5.38. Colin caught me again at 9k and just couldn't hang onto him towards the end. Finished 11th and was sub 36, roughly same time as last run in 2013. Happy with that. Good conditions, cool with little wind.

Saturday Oct 7, 2017 #

8 AM

Trail Running 42:06 [2] 3.81 mi (11:03 / mi) +80m 10:22 / mi

Putting out the controls in the west and north part of Muiravonside for local event.

9 AM

Trail Running 10:20 [2] 1.02 mi (10:08 / mi) +50m 8:47 / mi

Putting out controls in the east part of Muiravonside.

4 PM

Trail Running 7:00 [2] 0.9 mi (7:47 / mi) +30m 7:03 / mi

Collecting in control I forgot to get Will to collect in!

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