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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: runnermdj

In the 7 days ending Apr 29:

activity # timemileskm+m
  Trail Running4 3:13:37 23.13(8:22) 37.22(5:12) 810
  Road Running3 2:24:42 20.04(7:13) 32.25(4:29) 170
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Orienteering1 32:38 3.67(8:54) 5.91(5:32) 30
  Hill Running1 32:01 3.64(8:48) 5.86(5:28) 340
  Total12 8:22:58 70.48(7:08) 113.42(4:26) 1350

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Sunday Apr 29 #

10 AM

Trail Running 1:19:33 [3] 9.72 mi (8:11 / mi) +300m 7:28 / mi

Run with Dave from the house up the Avon to Muiravonside, a clockwise loop then along the canal, up golf course hill and back. Decent run and felt ok. Pretty cool. Ground drying out fine so not much mud.

Saturday Apr 28 #

9 AM

Trail Running 1:06:55 [2] 7.47 mi (8:57 / mi) +350m 7:49 / mi

Run from the top of Linlithgow to Cockleroi, Witchcraig, Guthries, Loch CP and back. Ran with Drew who'd been out for an hour already. His calfs were playing up towards the end so pace was fairly easy/steady.
1 PM

Trail Running 4:21 [2] 0.58 mi (7:30 / mi) +10m 7:07 / mi

Warm up/down at orienteering.

Orienteering race 32:38 [4] 3.67 mi (8:54 / mi) +30m 8:40 / mi

ELO local event - Gosford House - Green course
Event fitted in nicely with a family trip to Newhailes beforehand (excellent new play park!). Quite enjoyed the course through nice woodlands. Fairly straightforward though a few more challenging controls. Even used compass a couple of times, unusual for a local event. A few 10 second or so losses where could've been a bit more confident (compass legs) as didn't really make any significant mistakes. 3rd behind Oleg & Pierre. Good turn out over 40 on green.

Friday Apr 27 #

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

Note
(rest day)

Thursday Apr 26 #

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

12 PM

Road Running 16:07 [3] 2.24 mi (7:12 / mi) +10m 7:06 / mi

Run to AS

Hill Running 32:01 [4] 3.64 mi (8:48 / mi) +340m 6:49 / mi

Ran the 'easy' route up the big, pipers, nether, tourist descent, dasses then crags to finish. Going ok though running with Dave and Murray who were both on great form, so made me wonder if I was running less well than it felt, though probably a bit of both. Fairly breezy which made some bits tough. Hill's dried out almost completely.

Road Running 17:01 [2] 2.22 mi (7:40 / mi) +40m 7:15 / mi

Run back up the Cowgate to work

Wednesday Apr 25 #

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

12 PM

Trail Running 42:48 [2] 5.36 mi (7:59 / mi) +150m 7:21 / mi

Run from work to Corstorphine Hill via Ravelston and back via Balgreen Road and Murrayfield.

Tuesday Apr 24 #

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

12 PM

Road Running 16:53 [2] 2.28 mi (7:24 / mi) +10m 7:18 / mi

Run down to Warriston

Road Running intervals 24:05 [4] 4.05 mi (5:57 / mi) +10m 5:54 / mi

Session round the big loop - 8, 6, 4, 3, 2, 1min (90secs after 8 & 6 then 1min). A decent session, ribs only a bit of bother in first 30secs of each rep but not bad. Behind the guys (Nick & Dave) by quite a bit on first couple of reps, then up with Dave on the 4 & 3, before dropping off on the last two as didn't want to force the pace. Getting there.

Road Running 17:23 [2] 2.19 mi (7:56 / mi) +50m 7:25 / mi

Run back to work

Monday Apr 23 #

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

12 PM

Road Running 53:13 [2] 7.06 mi (7:32 / mi) +50m 7:23 / mi

Cycle path loop. Had to do two diversions due to closed sections. A runner followed us on the first diversion who joined us for the rest of the run.

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