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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: runnermdj

In the 7 days ending Mar 24:

activity # timemileskm+m
  Road Running4 2:32:13 20.85(7:18) 33.55(4:32) 150
  Hill Running2 2:06:51 12.02(10:33) 19.34(6:33) 1320
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Trail Running4 56:48 6.22(9:08) 10.01(5:40) 130
  Orienteering1 36:10 4.52(8:00) 7.27(4:58) 140
  Conditioning1 10:00
  Total13 8:02:02 63.61 102.37 1740

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MoTuWeThFrSaSu

Sunday Mar 24 #

9 AM

Trail Running 20:43 [1] 2.12 mi (9:46 / mi) +20m 9:30 / mi

Family run with T & H from the Boness Road along the north side of Linlithgow Loch and back. Windy and rainy so better option than Junior Parkrun.
11 AM

Trail Running 3:35 [2] 0.52 mi (6:53 / mi) +10m 6:30 / mi

Warm up

Orienteering race 36:10 [5] 4.52 mi (8:00 / mi) +140m 7:18 / mi

Dunfermline Urban Orienteering - Brown Course
OK run to #9 then threw away 20secs or so running up a dead end enroute to #10, just misread the map. OK then to #15 but made a hash of #16, not route choice, simply couldn't find the passageway which was on the map into the control from the north. Was in the right place as ran down the adjacent one and longer way round to the control. A mystery! Then proceeded to do a 180 error coming back out of #16 and ran east instead of west. Altogether lost well over a minute. Fine to the finish apart from inevitable mispunch on two close easy controls at #20. So all for nothing again!

Saturday Mar 23 #

8 AM

Trail Running 22:25 [1] 2.17 mi (10:20 / mi) +100m 9:02 / mi

Family run with T & H from the top of Linlithgow up to the sign at the top of Hill House and back. Good running from Hanna. Bright and breezy.
2 PM

Hill Running 1:31:22 [3] 8.48 mi (10:46 / mi) +820m 8:17 / mi

Was going to go a Pentlands run while Hanna was skiing but managed to arrange it earlier so got time to fit in an Ochils run later instead. Headed out from Alva up Ben Ever, Ben Cleuch, east flank of The Law, north flank of Ben Cleuch, and down the Ben Buck Burn and Landrover track. Went hunting for what was left of the snow which wasn’t much after a mild week. Patches on east side of Ben Ever, The Law and the usual hollows on Ben Cleuch. Nice bright and breezy. Pretty cool on the tops. Quite busy too.

Friday Mar 22 #

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

12 PM

Road Running 16:04 [2] 2.03 mi (7:55 / mi) +10m 7:48 / mi

Run to Saughton via the WoL

Trail Running 10:05 [3] 1.41 mi (7:09 / mi)

Six laps of diagonals

Conditioning 10:00 [3]

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

Road Running 13:13 [2] 1.73 mi (7:38 / mi) +10m 7:30 / mi

Run back to work

Thursday Mar 21 #

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

12 PM

Road Running 37:50 [2] 5.08 mi (7:27 / mi) +20m 7:21 / mi

Anti-clockwise loop round Carrick Knowe Golf Course and back.

Wednesday Mar 20 #

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

12 PM

Road Running 17:07 [2] 2.36 mi (7:15 / mi) +10m 7:10 / mi

Run down to AS via west end to meet Dessie.

Hill Running 35:29 [5] 3.54 mi (10:01 / mi) +500m 6:58 / mi

WASP route with the Wednesday group. Was dropped on first climb as expected but just ran my own pace. Hard shift as expected. Resigned to walking most of the climbs. Conditions quite good, fairly warm, though quite a westerly headwind on some of the climbs. Nearly 3mins down on pb but fair enough for current fitness. Pretty much as brutal as I remember it!

Road Running 17:30 [2] 2.28 mi (7:41 / mi) +40m 7:17 / mi

Run back up to work

Tuesday Mar 19 #

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

12 PM

Road Running 14:43 [2] 2.07 mi (7:07 / mi) +10m 7:00 / mi

Run down to Warriston

Road Running intervals 19:01 [5] 3.18 mi (5:59 / mi) +10m 5:55 / mi

Session round Warriston triangle - 10 x 1min brisk, 1 min float. Felt a bit ropey on the first minute but good after that. Paced it well. Andy about 20m down at the turn after 5th float, and only just caught him at the end. Good session.

Road Running 16:45 [2] 2.12 mi (7:54 / mi) +40m 7:28 / mi

Run back up to work

Monday Mar 18 #

Note
(rest day)

12 PM

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

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