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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: runnermdj

In the 7 days ending Dec 10:

activity # timemileskm+m
  Road Running5 3:23:35 28.03(7:16) 45.11(4:31) 270
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Trail Running4 1:28:13 12.77(6:54) 20.55(4:18) 260
  Orienteering1 34:13 3.19(10:44) 5.13(6:40) 180
  Conditioning1 10:00
  Total14 7:16:01 63.99 102.98 710

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Sunday Dec 10 #

10 AM

Trail Running 14:08 [2] 1.82 mi (7:46 / mi) +60m 7:03 / mi

Warm up jog. Took a while to warm up given how cold it was!
11 AM

Orienteering race 34:13 [4] 3.19 mi (10:44 / mi) +180m 9:08 / mi

Tay Orienteers Xmas Score - Blackspout Wood Pitlochry
Format was 45mins to get 30 controls plus a bonus 10 points if you found the fairy running randomly round the woods with a control box. Had a look at the blank map before the start and decided a clockwise loop may be a good strategy given there was only two ways of crossing the big gorge, at the top or bottom. Set of fairly hard and was within touch of Simon Gardner most of the way to the south end of the map. Decided to take the foot off the gas on the climb out of #204 to do some planning for the second half, which had more options, and Simon disappeared into the trees. Chose an ok route to the finish, and got back in 34minutes, though then realised I'd missed a control at the west corner of the map #181. By the time I realised, wasn't bothered enough to go and get it. Probably would've taken an extra 3mins max to fit it in enroute. So ended up 11th. No sign of the random fairy! Good fun though and some nice woods to run through.

Saturday Dec 9 #

1 PM

Trail Running 14:55 [2] 2.0 mi (7:27 / mi) +40m 7:01 / mi

Full lap warm up
2 PM

Trail Running 35:22 [5] 5.91 mi (5:59 / mi) +120m 5:38 / mi

East District Cross Country Championship - Dechmont Law
Great to be part of a full senior (with Eoin, Andy, Dessie, Mike, Iain) and vet (with Dessie and Mike) Carnethy team. One of my favourite courses and was quite happy with it being frozen, apart from wiping out on a corner about half a mile from the finish. Felt pretty good on the first two laps, coming through, though last lap was getting tough so pace was dropping a little bit. Hung on fine though and didn't really lose places (apart from fall) so happy with run.

Results - 70th overall, 13th vet, 1st V45 though 24secs down on 1st V50 Nick Milosorov. Team 4th, 2nd vets team behind Corstorphine. Really pleased with the team result, knew the club could do well at the big events if we just got folk out.

Trail Running 13:10 [2] 1.6 mi (8:14 / mi) +40m 7:38 / mi

Tired legs warm down with the team.

Friday Dec 8 #

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

12 PM

Road Running 18:02 [2] 2.51 mi (7:11 / mi) +10m 7:06 / mi

Run from Haymarket down to St Marks Park.

Trail Running intervals 10:38 [3] 1.44 mi (7:23 / mi)

6 laps of strides.

Conditioning 10:00 [3]

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

Road Running 19:39 [2] 2.56 mi (7:41 / mi) +40m 7:19 / mi

Run back to work

Thursday Dec 7 #

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

5 PM

Road Running 36:40 [2] 4.84 mi (7:35 / mi) +90m 7:10 / mi

Run from the house after work to the canal, lower hill loop and back.

Wednesday Dec 6 #

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

8 AM

Road Running 24:38 [2] 3.21 mi (7:40 / mi) +10m 7:36 / mi

Pre-work run along the cycle path towards Ravelston and back.

Tuesday Dec 5 #

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

12 PM

Road Running 13:57 [3] 2.06 mi (6:46 / mi) +10m 6:40 / mi

Run from work down to Warriston Triangle. Brisk again in case I was late but got there spot on 12.30.

Road Running intervals 19:01 [5] 3.1 mi (6:08 / mi) +10m 6:04 / mi

Session round the triangle - 10 x 1min brisk, 1min float. Ran well, finished strong. Turned after 5th float, but watch doesn't seem to handle change in direction very well as middle mile split was much slower though effort was the same. Managed to stay ahead of Kev who was hunting me down on the way back, just! He's flying. With Paddy to about #6.

Road Running 16:43 [2] 2.16 mi (7:44 / mi) +40m 7:19 / mi

Need to get used to the uphill longer warm downs!

Monday Dec 4 #

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

12 PM

Road Running 54:55 [2] 7.59 mi (7:14 / mi) +60m 7:04 / mi

First run from the new office at Haymarkey. Headed down to meet the guys at Dean Path then did the cycle path loop then back up. A bit brisker than planned but worried about it being on the long side.

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