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Training Log Archive: runnermdj

In the 7 days ending Nov 6, 2017:

activity	#	time	miles		km		+m
Road Running	4	2:22:49	19.85	(7:12)	31.94	(4:28)	290
Orienteering	2	1:41:02	10.05	(10:03)	16.17	(6:15)	600
Bike	5	1:40:00	20.0	(5:00)	32.18	(3:06)
Trail Running	3	41:17	5.17	(7:59)	8.32	(4:58)	120
Hill Running	1	33:10	3.56	(9:19)	5.73	(5:47)	350
Conditioning	1	10:00
Total	12	7:08:18	58.63		94.35		1360

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Monday Nov 6, 2017 #

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

12 PM

Road Running 53:29 [2] 7.27 mi (7:21 / mi) +150m 6:55 / mi

Over to AS, clockwise loop of the road, then back. Bright & breezy.

Sunday Nov 5, 2017 #

Event: TAY 30th Anniversary Event, incorporating SoSOL

10 AM

Trail Running 8:40 [3] 0.92 mi (9:25 / mi) +70m 7:37 / mi

Warm up in Deuchny Wood

11 AM

Orienteering 1:09:10 [4] 5.91 mi (11:42 / mi) +450m 9:28 / mi

SoSOL - Kinnoull Hill - Brown
Generally a bit scrappy. Quite challenging at times to keep track of the paths etc. Something a bit weird with #3 (and#26) which seemed a bit lower and further west than expected. Only major mistakes came on #9 and #10. Got a bit misplaced on the tracks and ended up in the gorse early/above #9, then relocated on the burn before getting it eventually. Then headed off down the hill from #9 towards #13 before realising mistake at track and having to climb back up to #10. Slightly off line on way into #21 due to extra gorse on the ground so a bit of time loss hunting around. Certainly over 5mins of errors but it's a tougher area than you'd think! Cracking day though and a great area to run round. Most enjoyable.

Result - 7th/16. Nearly 11mins down on Will.

Saturday Nov 4, 2017 #

Note

Had a catchy throat/cough since Monday which has slowly got worse though not too bad. Decided just to do the Orienteering today, annoying not being able to hit the training hard. Hopefully will ease off soon.

2 PM

Orienteering 31:52 [4] 4.14 mi (7:42 / mi) +150m 6:55 / mi

Interlopers Local Event - Mortonhall - Green course
Started out fairly brisk but not flat out. Generally fine until #14 where hit the wall the control was on very close to it, but went the wrong way to look for it so at least 30secs binned. Lost about 15secs after #17 when woman ahead got her rucksack caught on barbed wire and freed it for her. Finish results suggested I didn't punch last control #19 but 100% definitely did so must just not have registered. Nice afternoon for it.

Result - Fastest by about 4mins but at the bottom due to #19. Interesting splits to #3, a roundabout route was required due to an uncrossable boundary, though a few splits suggest some folk had impossibly quick times! :-)

Trail Running 5:57 [2] 0.67 mi (8:53 / mi) +40m 7:30 / mi

Warm down run back to Stewart's house. Cold felt a lot better after run but probably will come back later.

Friday Nov 3, 2017 #

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

12 PM

Trail Running 26:40 [3] 3.58 mi (7:27 / mi) +10m 7:23 / mi

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

Conditioning 10:00 [3]

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

Road Running 13:34 [2] 1.79 mi (7:35 / mi) +10m 7:27 / mi

Run back to work

Thursday Nov 2, 2017 #

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

12 PM

Road Running 14:03 [2] 1.83 mi (7:41 / mi) +40m 7:11 / mi

Run across to AS

Hill Running 33:10 [4] 3.56 mi (9:19 / mi) +350m 7:08 / mi

Ran from the boulder along to the south side of St Margaret's Loch to pick up a route through the gorse, then followed as closely as possible the route the 1995 World Mountain Running Trophy took over Whinny Hill, Nether Hill, Dunsapie Crag and back over Whinny. Pretty much nailed it as closely as possible. Only the initial bit from the loch through the gorse was tricky as overgrown, so difficult to run. Will try and cover the whole course in coming weeks (maybe not all at once though as 12km, 880m climb is a lot for a lunchtime!). Lovely sunny cool conditions. Out with Kev, Marco, Dave & Murray.

Road Running 13:18 [2] 1.83 mi (7:16 / mi) +40m 6:48 / mi

Run back to work.

Wednesday Nov 1, 2017 #

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

Note
(rest day)

Tuesday Oct 31, 2017 #

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

12 PM

Road Running 13:07 [2] 1.72 mi (7:38 / mi) +10m 7:29 / mi

Warm up to Warriston triangle.

Road Running 24:17 [4] 3.9 mi (6:14 / mi) +10m 6:11 / mi

Session 6 X 4mins (80sec recs). Started very steady and didn't push the pace. Only picked it up only on the last rep at 5.40 pace. Rest slower than 6min/mile.

Road Running 11:01 [2] 1.51 mi (7:18 / mi) +30m 6:52 / mi

Warm down back to work.

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