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Training Log Archive: runnermdj

In the 7 days ending Oct 6, 2019:

activity # timemileskm+m
  Road Running5 3:01:16 24.86(7:17) 40.01(4:32) 280
  Trail Running3 2:14:03 17.96(7:28) 28.9(4:38) 540
  Bike4 1:10:00 14.0(5:00) 22.53(3:06)
  Orienteering1 34:11 3.88(8:49) 6.24(5:28) 10
  Conditioning1 10:00
  Total13 7:09:30 60.7 97.69 830

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MoTuWeThFrSaSu

Sunday Oct 6, 2019 #

10 AM

Trail Running 1:36:13 [3] 12.38 mi (7:46 / mi) +400m 7:04 / mi

Run from Balvormie round Beecraigs with Kane, Ben & Euan. Graham joined us for first half and Calum for about three quarters. Damp conditions. Enjoyed the run and felt pretty strong. Didn't visit Cockleroi but pretty much went everywhere else.

Saturday Oct 5, 2019 #

11 AM

Trail Running 21:33 [3] 2.87 mi (7:31 / mi) +70m 6:59 / mi

Warm up round the course plus extra loop and strides.
12 PM

Trail Running 14:08 [5] 2.38 mi (5:56 / mi) +60m 5:30 / mi

Livingston AC Open XC - Usual course though an extra bit/climb on the initial loop which we did twice. Pretty solid run. Was in at least 10th by first corner but worked through the field into 2nd on the woods loop. Pushed on and finished 2nd behind an U17 from Law so first senior. Course muddier than last year. Pleased with run.

Trail Running 2:09 [3] 0.33 mi (6:31 / mi) +10m 5:57 / mi

Short warm down to car.
1 PM

Orienteering 34:11 [4] 3.88 mi (8:49 / mi) +10m 8:44 / mi

FVO Orienteering at the Helix - Blue course
Came along since a new O-ing area. Fairly steady effort round the course with tired legs. Caught the Browns (Rachel and Keith) and pushed on but they recaught me at #10 where control was in wrong place. Will caught us up so I drafted him for a bit round an easy section. Made bad mistake at #16 thinking I could outwit Will going more direct but got ensnared in a wall of brambles. How Will had the foresight to go the long way I'll never know! The Brown's caught up again following my route into the impenetrable grot. Steady enough to the finish from there. Legs got well stung in the nettles. Wet too, but good to try somewhere new.
2 PM

Road Running 7:02 [2] 0.87 mi (8:05 / mi)

Warm down loop with Will round the Falkirk Stadium

Friday Oct 4, 2019 #

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

12 PM

Road Running 25:06 [2] 3.32 mi (7:34 / mi) +10m 7:29 / mi

Carrick Knowe & Balgreen loop back to Roseburn Park with Dave.

Conditioning 10:00 [3]

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

Road Running 8:00 [3] 1.04 mi (7:41 / mi) +10m 7:28 / mi

Run back to work

Thursday Oct 3, 2019 #

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

12 PM

Road Running 25:40 [4] 3.64 mi (7:03 / mi) +90m 6:33 / mi

Run to Drumbrae via CK golf course & Kaimes Road climb. Brisk steady pace and did the climb hard.

Road Running 25:20 [3] 3.48 mi (7:17 / mi) +90m 6:44 / mi

Ran back to work over Corstorphine Hill

Wednesday Oct 2, 2019 #

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

Note
(rest day)

Tuesday Oct 1, 2019 #

Bike 10:00 [1] 2.0 mi (5:00 / mi)

12 PM

Road Running 15:03 [2] 2.06 mi (7:18 / mi) +10m 7:12 / mi

Run down to Warriston

Road Running 19:00 [4] 3.1 mi (6:08 / mi) +10m 6:04 / mi

Lactate shuttle session - 10 x 1min brisk, 1min float round the triangle. Ran OK with Nick. Very nearly made the 5k, though the turn just after halfway always seems to create an 10 seconds on the middle mile split. Robert caught us on the way back. Pretty chilly, wore a gilet and didn't overheat.

Road Running 16:39 [3] 2.17 mi (7:40 / mi) +40m 7:15 / mi

Monday Sep 30, 2019 #

12 PM

Road Running 39:26 [2] 5.18 mi (7:37 / mi) +20m 7:31 / mi

Run up the WoL to Saughton then back via Carrick Knowe GC with Dessie.

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