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Training Log Archive: Thompass

In the 30 days ending Nov 30, 2019:

activity # timemileskm+mload
  Running39 27:09:02 187.02 300.98 40481124.6
  Strength8 9:45:00
  Orienteering10 6:42:16 32.65(12:19) 52.55(7:39) 1108293.8
  Cross Training5 2:27:5238.6
  Stretching2 38:00
  Core1 15:00
  Total55 46:57:10 219.67 353.52 51561457.0
  [1-5]44 36:09:10

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Saturday Nov 30, 2019 #

5 PM

Running 1:07:00 intensity: (14:27 @1) + (11:54 @2) + (7:33 @3) + (33:06 @4) 14.82 km (4:31 / km) +44m 4:27 / km
ahr:154 max:183 shoes: X-Talon 230

1, 2, 3, 4, 3, 2, 1, 2, 3, 4, 3, 2, 1 [1]

Ground was delightfully crispy tonight. Wasn't sure what to expect for paces but I think it went alright. Right hamstring a little tight after.

Friday Nov 29, 2019 #

5 PM

Running 1:08:03 intensity: (7:16 @1) + (34:43 @2) + (24:01 @3) + (2:03 @4) 11.73 km (5:48 / km) +115m 5:32 / km
ahr:145 max:180 shoes: Asics Gel Kayano 25

Craigmillar, slow, nice rest

Thursday Nov 28, 2019 #

7 AM

Strength 1:15:00 [0]
shoes: Under Armour Lightning 2

New program is long
5 PM

Running 6:53 intensity: (1:00 @1) + (4:48 @2) + (51 @3) + (14 @4) 1.38 km (5:00 / km)
ahr:141 max:167 shoes: Asics Gel Kayano 25

Running 37:11 intensity: (8:57 @1) + (27:54 @2) + (20 @3) 6.83 km (5:26 / km) +59m 5:13 / km
ahr:132 max:156 shoes: Asics Gel Kayano 25

Wednesday Nov 27, 2019 #

8 AM

Running 42:35 intensity: (3:15 @1) + (29:25 @2) + (9:52 @3) + (3 @4) 8.29 km (5:08 / km) +44m 5:00 / km
ahr:145 max:171 shoes: Asics Gel Kayano 25

Out into the misty meadows, delightful morning.
6 PM

Orienteering 56:47 intensity: (7:56 @1) + (13:45 @2) + (5:55 @3) + (29:09 @4) + (2 @5) 10.72 km (5:18 / km) +188m 4:52 / km
ahr:156 max:189 shoes: VJ Bolds

FVO Night Series in Stirling Uni and a bit of Hermitage Wood towards the end. Was shifting alright but kept losing my head and not seeing things. Kept in step with the boys in front of me, a few differing route choices and lots of change-up in position among the three of us. Rejoined the group into the wood and ended up on a steep hillside watching the guy behind me fly past on the trail I'd meant to take. Good fun am enjoying these Wednesday bouts.

Tuesday Nov 26, 2019 #

6 PM

Running 12:20 intensity: (18 @1) + (6:32 @2) + (5:30 @3) 2.27 km (5:25 / km)
ahr:148 max:162

Running 34:03 intensity: (3:59 @2) + (8:37 @3) + (19:45 @4) + (1:42 @5) 8.3 km (4:06 / km)
ahr:171 max:192 shoes: Asics Gel Kayano 25

Triple job yesterday was too much for me, have a plan for a reason. Silly boy. Live and learn etc etc. Slippy sloppy as all hell

Running 20:25 intensity: (24 @1) + (13:42 @2) + (5:24 @3) + (55 @4) 3.38 km (6:02 / km) +50m 5:38 / km
ahr:148 max:185

Monday Nov 25, 2019 #

8 AM

Running 31:01 intensity: (57 @1) + (27:05 @2) + (2:59 @3) 5.96 km (5:12 / km) +42m 5:02 / km
ahr:144 max:164 shoes: Asics Gel Kayano 25

The morning shift. Coughing.
1 PM

Strength 1:15:00 [0]

2 PM

Cross Training 30:00 [1]

3 PM

Note

Sauna
5 PM

Running 39:12 intensity: (56 @1) + (13:05 @2) + (16:50 @3) + (8:19 @4) + (2 @5) 7.25 km (5:24 / km) +150m 4:54 / km
ahr:154 max:188 shoes: Asics Gel Kayano 25

Pre-cooking, spinning was very weak so went out.

Sunday Nov 24, 2019 #

Note

Very ugly looking log
10 AM

Running 5:38 intensity: (5:14 @1) + (24 @2) 0.94 km (6:01 / km)
ahr:118 max:134 shoes: VJ Bolds

Orienteering 11:10 intensity: (32 @1) + (4:48 @2) + (5:32 @3) + (18 @4) 1.24 km (8:59 / km) +21m 8:17 / km
ahr:149 max:171 shoes: VJ Bolds

no compass

Orienteering 11:14 intensity: (35 @1) + (8:47 @2) + (1:52 @3) 1.32 km (8:31 / km) +37m 7:27 / km
ahr:144 max:161 shoes: VJ Bolds

contour corridors

Orienteering 11:16 intensity: (15 @1) + (7:25 @2) + (3:16 @3) + (20 @4) 1.24 km (9:03 / km) +46m 7:38 / km
ahr:149 max:169 shoes: VJ Bolds

slopes

Orienteering 11:41 intensity: (20 @1) + (7:58 @2) + (2:38 @3) + (45 @4) 1.36 km (8:35 / km) +24m 7:53 / km
ahr:149 max:183 shoes: VJ Bolds

contour corridor

Orienteering 13:51 intensity: (12 @1) + (32 @2) + (12:04 @3) + (1:03 @4) 1.45 km (9:32 / km) +38m 8:27 / km
ahr:158 max:178 shoes: VJ Bolds

contour no compass

Orienteering 15:03 intensity: (14 @1) + (29 @2) + (11:35 @3) + (2:45 @4) 1.42 km (10:38 / km) +51m 9:01 / km
ahr:159 max:172 shoes: VJ Bolds

collecting

Saturday Nov 23, 2019 #

10 AM

Running 9:23 intensity: (1:03 @1) + (8:20 @2) 1.26 km (7:25 / km)
ahr:137 max:151 shoes: VJ Bolds

Orienteering 17:23 intensity: (29 @1) + (8:38 @2) + (7:22 @3) + (54 @4) 1.81 km (9:38 / km) +1m 9:36 / km
ahr:149 max:178 shoes: VJ Bolds

short compass

Orienteering 40:19 intensity: (14 @1) + (6:00 @2) + (27:36 @3) + (6:29 @4) 4.53 km (8:53 / km) +99m 8:01 / km
ahr:157 max:181 shoes: VJ Bolds

normal nav
1 PM

Orienteering 20:01 intensity: (1:50 @1) + (4:24 @2) + (12:28 @3) + (1:19 @4) 2.19 km (9:09 / km) +99m 7:28 / km
ahr:151 max:176 shoes: VJ Bolds

leeeeeeeegs

Orienteering 10:28 intensity: (16 @1) + (1:10 @2) + (3:55 @3) + (5:07 @4) 1.37 km (7:40 / km) +46m 6:33 / km
ahr:162 max:180 shoes: VJ Bolds

ATTACK

Orienteering 6:04 intensity: (38 @2) + (2:15 @3) + (3:11 @4) 0.69 km (8:47 / km) +17m 7:49 / km
ahr:163 max:176 shoes: VJ Bolds

knolls

Friday Nov 22, 2019 #

10 AM

Running 30:00 intensity: (25 @1) + (11:33 @2) + (17:24 @3) + (38 @4) 5.94 km (5:03 / km) +42m 4:53 / km
ahr:153 max:175 shoes: Asics Gel Kayano 25

Running exact times is a power possessed by few, craved by many
4 PM

Running 34:29 intensity: (1:08 @1) + (23:26 @2) + (7:24 @3) + (2:31 @4) 5.83 km (5:55 / km) +177m 5:08 / km
ahr:148 max:171 shoes: Asics Gel Kayano 25

A bit of discomfort on the heel of my right foot, present since yesterday FwtN and still there for both runs today. Most of the time not there but a few pings, especially on right turns and side hills with the uphill on the right. Am still religiously sticking to a Meadows, Seat, Pentlands diet so not a lot of tarmac in my life.

Thursday Nov 21, 2019 #

7 AM

Strength 1:15:00 [0]

Very impressed that the radio managed to consistently play shitty versions of good songs, that's dedication to ruining music.
8 AM

Note

Sauna
7 PM

Cross Training 14:21 intensity: (8:38 @1) + (5:43 @2)
ahr:120 max:148

Running 32:39 intensity: (46 @2) + (27:35 @3) + (4:18 @4) 7.28 km (4:29 / km) +27m 4:24 / km
ahr:160 max:180 shoes: Asics Gel Kayano 25

Cross Training 13:31 intensity: (12:52 @1) + (39 @2)
ahr:112 max:137

Wednesday Nov 20, 2019 #

8 AM

Running 29:50 intensity: (7:37 @1) + (22:02 @2) + (11 @3) 5.89 km (5:04 / km) +40m 4:54 / km
ahr:135 max:154 shoes: Asics Gel Kayano 25

Keeping it standard.

Coughing and blowing my nose quite a bit.
2 PM

Running 1:29:14 intensity: (9:22 @1) + (30:28 @2) + (37:22 @3) + (11:50 @4) + (12 @5) 14.29 km (6:15 / km) +499m 5:19 / km
ahr:150 max:192 shoes: X-Talon 230

Feeling much much better than the morning, keeping it chill, and very much ready for pasta in a few hours.

Tuesday Nov 19, 2019 #

6 PM

Running 11:50 intensity: (5:05 @1) + (6:36 @2) + (1 @3) + (8 @4) 2.23 km (5:19 / km)
ahr:133 max:178 shoes: X-Talon 230

Running 38:02 intensity: (39 @1) + (7:38 @2) + (3:47 @3) + (24:36 @4) + (1:22 @5) 9.49 km (4:00 / km)
ahr:168 max:192 shoes: X-Talon 230

Pretty prime conditions, warm but grass was solid, loving it. Body felt good, big fan of the spin-sauna combo on Mondays and Fridays, might keep that going. Nothing to note, ideal.

Running 19:56 intensity: (48 @1) + (16:35 @2) + (2:29 @3) + (4 @4) 3.1 km (6:25 / km) +51m 5:56 / km
ahr:142 max:166 shoes: X-Talon 230

Monday Nov 18, 2019 #

9 AM

Running 30:07 intensity: (3:58 @1) + (26:08 @2) + (1 @3) 5.86 km (5:08 / km) +39m 4:58 / km
ahr:138 max:152 shoes: Asics Gel Kayano 25

Busy day coming up, getting this out of the way
1 PM

Strength 1:15:00 [0]

2 PM

Cross Training 30:00 [1]

3 PM

Note

Sauna yay

Sunday Nov 17, 2019 #

6 PM

Running 1:45:13 intensity: (2:51 @1) + (47:41 @2) + (27:25 @3) + (27:16 @4) 15.82 km (6:39 / km) +609m 5:35 / km
ahr:153 max:182 shoes: X-Talon 230

Job done. So hungry and not quite ticking properly, just looking to get in the minutes.

Saturday Nov 16, 2019 #

12 PM

Running 14:10 intensity: (4 @1) + (6 @2) + (17 @3) + (13:10 @4) + (33 @5) 2.57 km (5:31 / km)
ahr:180 max:189 shoes: Asics Gel Kayano 25

Running 28:00 intensity: (15 @2) + (1:14 @3) + (26:21 @4) + (10 @5) 7.33 km (3:49 / km) +1m 3:49 / km
ahr:178 max:189 shoes: Asics Gel Kayano 25

Was moving alright with the buff over my ears, pendulum paces, then got hit by a particular welcome tune and pretty sure all the pent up dopamine in my head released all at once, got that fix early and rode the wave for a bit. Enjoyable.

Running 7:55 intensity: (57 @1) + (6:58 @2) 1.39 km (5:42 / km) +10m 5:30 / km
ahr:137 max:145 shoes: Asics Gel Kayano 25

Friday Nov 15, 2019 #

7 AM

Running 41:52 intensity: (10:02 @1) + (23:20 @2) + (5:02 @3) + (3:28 @4) 7.3 km (5:44 / km) +131m 5:16 / km
ahr:140 max:176 shoes: Asics Gel Kayano 25

Up onto the Crags, debating whether or not I should pick up the tapes, decided against and went on with life. Later today, for sure.
1 PM

Note

A young walk to get the streamers
5 PM

Running 39:31 intensity: (1:54 @1) + (13:53 @2) + (14:16 @3) + (9:28 @4) 7.41 km (5:20 / km) +26m 5:14 / km
ahr:154 max:171 shoes: Asics Gel Kayano 25

6 PM

Stretching 12:00 [0]

Note

Sauna to loosen up a bit, feeling very peckish

Thursday Nov 14, 2019 #

7 AM

Strength 1:15:00 [0]

GYM
5 PM

Running 10:44 intensity: (1:22 @1) + (7:33 @2) + (1:49 @3) 1.61 km (6:39 / km) +92m 5:11 / km
ahr:141 max:161 shoes: Asics Gel Kayano 25

Orienteering 25:04 intensity: (49 @1) + (22:59 @2) + (1:16 @3) 2.17 km (11:34 / km) +58m 10:13 / km
ahr:144 max:161 shoes: Asics Gel Kayano 25

Setting the training. Made the mistake of not running after gym, but that's okay will make up the mileage on Friday and Saturday.

Running 11:30 intensity: (53 @1) + (10:37 @2) 1.66 km (6:55 / km) +18m 6:34 / km
ahr:136 max:148 shoes: Asics Gel Kayano 25

Wednesday Nov 13, 2019 #

7 AM

Running 31:33 intensity: (4:08 @1) + (17:50 @2) + (9:35 @3) 6.27 km (5:02 / km) +42m 4:52 / km
ahr:144 max:160 shoes: Asics Gel Kayano 25

Morning Meadows

Everything's feeling a-okay. Crisp, love a bit of frosty grass
1 PM

Running 36:18 intensity: (1:22 @1) + (9:11 @2) + (21:02 @3) + (4:43 @4) 6.08 km (5:58 / km) +175m 5:13 / km
ahr:154 max:182 shoes: Asics Gel Kayano 25

Setting the EdEx event
6 PM

Running 8:31 intensity: (8:29 @1) + (2 @2) 1.39 km (6:09 / km) +16m 5:49 / km
ahr:113 max:131 shoes: VJ Bolds

Orienteering 30:04 intensity: (58 @1) + (9:08 @2) + (5:56 @3) + (13:42 @4) + (20 @5) 3.96 km (7:36 / km) +180m 6:11 / km
ahr:159 max:196 shoes: VJ Bolds

Just following people to the first control, getting used to the scale. Almost didn't succeed and slightly overshot the control but after that got into it. Was immediately alone, had a different gaffle than Boyan or really anyone, so just ran it out. Sometimes paths, sometimes not. Enjoyed myself a lot though, feeling good. A bit of a grim climb up to the Wallace Monument.

Started my watch on the way to 2, finishing time was 34:38, ah well.

Running 9:59 intensity: (39 @1) + (6:00 @2) + (2:39 @3) + (41 @4) 1.25 km (8:01 / km) +96m 5:47 / km
ahr:147 max:179 shoes: VJ Bolds

Up to the view over Stirling, had a nice sit down and gaze over the lights

Tuesday Nov 12, 2019 #

6 PM

Running 11:15 intensity: (5:48 @1) + (5:27 @2) 2.18 km (5:09 / km)
ahr:129 max:142

Running 34:00 intensity: (6:40 @1) + (13:56 @2) + (1:12 @3) + (12:08 @4) + (4 @5) 8.35 km (4:04 / km)
ahr:150 max:188 shoes: X-Talon 230

KF 5x6 mins [1]

Pretty horrible. Felt alright on first one, had inkling I might crash during second, then plummeted. Didn't cut any off, couldn't have taken that L

Running 20:36 intensity: (23 @1) + (5:01 @2) + (9:37 @3) + (5:35 @4) 3.18 km (6:29 / km) +53m 5:59 / km
ahr:157 max:183

Monday Nov 11, 2019 #

1 PM

Strength 1:15:00 [0]

6 PM

Running 41:41 intensity: (23 @1) + (58 @2) + (11:12 @3) + (28:51 @4) + (17 @5) 8.85 km (4:42 / km) +15m 4:40 / km
ahr:170 max:200 shoes: Asics Gel Kayano 25

Nice progression, chill alone, bit faster with Matt Dailey, then quite quick with Mhairi MacLennan added on, back to chill home. Quite a star-studded Monday.

Sunday Nov 10, 2019 #

11 AM

Orienteering 55:11 intensity: (7:00 @2) + (20:28 @3) + (27:43 @4) 8.26 km (6:41 / km) +127m 6:12 / km
ahr:164 max:182 shoes: VJ Bolds

Cambus O'May Individual

Bit of a time pressure, wanted to delay my start because I didn't feel ready but started anyway in the end. Didn't turn out to be an issue, my legs didn't complain, a step in a stream and a loss of all feeling in my feet may have contributed. Was hyperaware of Tom and David one and two minutes behind me, so put up a fight at the beginning to try and maintain the gap. The fight kept up until 8, very nice feeling, then took a little breather to read the long leg and execute. Had eyes on the back of Pedley but he pulled away. Caught an eyeful of Tom and David coming around the hill into 9 as I was going out the opposite way, looked like I had a bit more than a minute and a half. Back into the fight, caught sight of Pedley in the distance, and reeled him in for an eternity until was running with him. He pulled away for a hot second again when I took a bad line but was back on him again. From there, close to the end, high focus, avoid mistakes, good stuff.

3DRerun

Running 35:10 intensity: (21 @2) + (8:26 @3) + (26:10 @4) + (13 @5) 6.28 km (5:36 / km) +29m 5:28 / km
ahr:168 max:194 shoes: VJ Bolds

Deeside way, didn't want to keep up with Spud and Bobby so solo. Freezing cold.

Saturday Nov 9, 2019 #

11 AM

Running warm up/down 10:00 [0]

no idea
12 PM

Orienteering 23:40 [3] 3.92 km (6:02 / km) +76m 5:30 / km

Mass start with Dan on the third leg, round the course but no racing. Max's shoes worked a treat.

A few different route choices made for some nice comparisons. Saw the more obvious of the gaffles and lost maybe 15-20 seconds, it's okay wasn't too fussed. Runnable terrain was fun, can get behind that in the future.
2 PM

Running warm up/down 7:10 [2]
shoes: Adidas Ultraboost

Forgot Garmin, it didn't come until the night, bear with me.

Orienteering 23:00 [1] 2.4 km (9:35 / km)
shoes: Adidas Ultraboost

Compass exercises on some cool terrain, big fan.
3 PM

Running 8:00 [2]
shoes: Adidas Ultraboost

Orienteering 20:00 [1] 2.5 km (8:00 / km)
shoes: Adidas Ultraboost

Control retrieval very cool

Friday Nov 8, 2019 #

4 PM

Running 4:15 intensity: (1:27 @1) + (2:43 @2) + (5 @3) 0.93 km (4:33 / km)
ahr:130 max:153 shoes: Asics Gel Kayano 25

Cross Training 30:00 [1]

5 PM

Running 4:45 intensity: (27 @1) + (4:18 @2) 0.95 km (5:01 / km) +15m 4:39 / km
ahr:140 max:149 shoes: Asics Gel Kayano 25

Thursday Nov 7, 2019 #

7 AM

Strength 1:00:00 [0]

Gym gym gymmin
7 PM

Running 37:39 intensity: (9:26 @1) + (23:56 @2) + (3:11 @3) + (1:06 @4) 6.81 km (5:32 / km) +116m 5:06 / km
ahr:137 max:169

Wednesday Nov 6, 2019 #

2 PM

Note

Phys testing
4 PM

Running 1:51:27 intensity: (7:26 @1) + (1:04:54 @2) + (34:46 @3) + (4:21 @4) 20.3 km (5:29 / km) +320m 5:05 / km
ahr:146 max:176 shoes: Asics Gel Kayano 25

Tuesday Nov 5, 2019 #

6 PM

Running 12:19 intensity: (9:03 @1) + (3:16 @2) 2.26 km (5:27 / km)
ahr:122 max:149 shoes: X-Talon 230

Running 36:00 intensity: (1:53 @1) + (17:10 @2) + (5:21 @3) + (9:31 @4) + (2:05 @5) 8.72 km (4:08 / km)
ahr:158 max:199 shoes: X-Talon 230

KF 6x5 mins [1]

The last few rainy days made the fields nice and SOGGY, kept going wider and wider to get out of the mass of footsteps. Kept things controlled on fourth and fifth rep to avoid locking up on the last one.

Running 20:58 intensity: (3:37 @1) + (16:42 @2) + (38 @3) + (1 @4) 3.15 km (6:39 / km) +53m 6:08 / km
ahr:136 max:165 shoes: X-Talon 230

Monday Nov 4, 2019 #

10 AM

Core 15:00 [0]

6 PM

Running 34:28 intensity: (4:27 @1) + (24:25 @2) + (5:34 @3) + (2 @4) 7.3 km (4:43 / km) +15m 4:40 / km
ahr:141 max:166 shoes: Asics Gel Kayano 25

Meadows with Jack, Tam, and Finn before gym. Some pretty horrendous conditions, am very happy to be indoors.
7 PM

Strength 1:15:00 [0]

soaked gym, changed all the clothes
8 PM

Running 5:05 intensity: (50 @1) + (4:15 @2) 1.01 km (5:03 / km) +18m 4:38 / km
ahr:129 max:139 shoes: Asics Gel Kayano 25

home

Sunday Nov 3, 2019 #

10 AM

Running 1:33:58 intensity: (4:40 @1) + (21:50 @2) + (52:57 @3) + (14:31 @4) 14.0 km (6:43 / km) +763m 5:16 / km
ahr:154 max:177 shoes: X-Talon 230

Biked out to Hillend with Peds to wait for the run-from-home crew then up into to Pentlands. Bit wet out on the day but very lovely as always. A bit short but ah well not too fussed.

Think I could have done a few things differently this week, i.e. running on Friday for ~40 mins instead of spinning and extra 20 mins today. To be fair it's not beyond me quite yet I could shake out that extra mileage quickly....

Note

W/ ~55 minutes cycling

Running 22:29 intensity: (5:41 @1) + (12:58 @2) + (3:50 @3) 4.68 km (4:48 / km) +41m 4:36 / km
ahr:141 max:158

Saturday Nov 2, 2019 #

1 PM

Running 42:40 intensity: (39 @1) + (2:22 @2) + (8:03 @3) + (31:36 @4) 9.61 km (4:26 / km) +15m 4:24 / km
ahr:166 max:181 shoes: X-Talon 230

2x 90, 4x 45, 4x 30, 4x 15, float rest

Mona fartlek on the Meadows with Peds. Good fun, rain was torrential during the cooldown, decided to go home over another meadows lap. A touch faster than last time, lovely stuff. Feeling good across the board.

Friday Nov 1, 2019 #

4 PM

Cross Training 30:00 [1]

SSS

Limitlessly limited

Not good for the mileage but such is life

Stretching 26:00 [0]

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