Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: runnermdj

In the 7 days ending Jan 24, 2021:

activity	#	time	miles		km		+m
Trail Running	4	3:38:07	25.95	(8:24)	41.76	(5:13)	730
Road Running	2	1:50:24	14.9	(7:25)	23.98	(4:36)	360
Walking	2	1:43:00	5.26	(19:35)	8.47	(12:10)	180
Conditioning	2	40:00
Total	10	7:51:31	46.11		74.21		1270

1:39

0:00

» now

Sunday Jan 24, 2021 #

7 AM

Walking 58:00 [1] 3.0 mi (19:20 / mi) +100m 17:31 / mi

Another snowy golf course family walk. - 6C when we left the house. Starting to notice it getting lighter. Followed up with another sledging session for an hour. Faster today.

10 AM

Conditioning 20:00 [3]

Kenny Wilson circuits session - 4 sets of 7 exercises (25s/20s)

5 PM

Conditioning 20:00 [2]

Baltic outside and potentially slippy so replaced Hanna’s run with an indoor session of stairs and shuttle runs.

Saturday Jan 23, 2021 #

7 AM

Walking 45:00 [1] 2.26 mi (19:55 / mi) +80m 17:56 / mi

Family walk around the golf course plus sledging (not logged!). Very cold, around - 4C. Found a relatively unsledged hill with up to 6 inches of snow which was good.

10 AM

Trail Running 54:14 [4] 6.49 mi (8:21 / mi) +200m 7:38 / mi
ahr:143

Usual golf course loops in the snow. Largely unchanged from yesterday though easier to pick more runnable lines in the light. Worked quite hard and running OK. Definitely not speedy for sure but good strength work. Nice and sunny but still below freezing.

Friday Jan 22, 2021 #

7 AM

Trail Running 54:55 [3] 6.05 mi (9:05 / mi) +170m 8:21 / mi
ahr:135

Usual loops round West Lothian Golf Course. Very hard work in the snow, but good fun. No appreciable melting and plenty fresh snow to run in. Minimal icy bits.

Thursday Jan 21, 2021 #

7 AM

Trail Running 57:40 [3] 7.1 mi (8:07 / mi) +190m 7:30 / mi
ahr:139

An inch or two of overnight snow lying at the house so ran from the house up Fisher's Brae to the golf course. The golf course was fantastic with 3 to 4 inches of fresh snow. Most enjoyable. Worth getting up early to be the first to run or walk in it. Ran Fishers Brae descent fast on the way back and was surprised to get the CR by 1 second. Could definitely go a fair bit quicker in snow-free dry conditions.

Wednesday Jan 20, 2021 #

7 AM

Trail Running 51:18 [3] 6.31 mi (8:08 / mi) +170m 7:30 / mi
ahr:137

A bit slippy in town so went up to the golf course for a run, doing the usual loops. 1 to 2 inches of fresh snow made it very pleasant, especially on top of the hill.

Tuesday Jan 19, 2021 #

7 AM

Road Running 17:41 [3] 2.25 mi (7:52 / mi) +100m 6:54 / mi

Up the main road climb to the top road, then strides.

Road Running 24:07 [5] 3.99 mi (6:03 / mi) +50m 5:49 / mi
ahr:144 max:156

Session on the top road - 8, 6, 4, 3, 2, 1min (90s after 8 & 6, 60s). Ran out towards Upper Kinneil on the first rep but it hit iciness from the downhill onwards. Ran back up to the top road to escape the ice after that, then did the last minute down Fishers Brae. Good session to get under the belt.

Road Running 8:53 [3] 1.24 mi (7:10 / mi) +20m 6:49 / mi

Warm down via Fishers Brae

Monday Jan 18, 2021 #

7 AM

Road Running 59:43 [2] 7.42 mi (8:03 / mi) +190m 7:27 / mi
ahr:125

Steady run via Clark Avenue, Fishers Brae, Upper Kinneil, Fisher S down the up, top road and back via main road. Nice steady effort and sensible AHR for a change.

« Earlier | Later »