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Training Log Archive: Thompass

In the 30 days ending Sep 30, 2020:

activity # timemileskm+mload
  Running31 30:01:05 212.68(8:28) 342.27(5:16) 42761024.2
  Strength11 10:15:00
  Orienteering3 2:06:50 11.64(10:54) 18.73(6:46) 525132.7
  Total42 42:22:55 224.31 361.0 48011156.9
  [1-5]31 32:07:55

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Wednesday Sep 30, 2020 #

8 AM

Strength 1:00:00 [0]

1 PM

Running 1:04:46 intensity: (20:37 @1) + (30:55 @2) + (11:03 @3) + (2:11 @4) 10.82 km (5:59 / km) +311m 5:14 / km
ahr:139 max:175 shoes: Brooks Ravenna 10

On the Seat with Spendog, feeling sore.

Tuesday Sep 29, 2020 #

6 PM

Running 16:03 intensity: (10:14 @1) + (5:49 @2) 3.05 km (5:16 / km)
ahr:126 max:144 shoes: Brooks Ravenna 10

Running 35:02 intensity: (10 @1) + (9 @2) + (2:02 @3) + (32:41 @4) 9.22 km (3:48 / km)
ahr:178 max:187 shoes: Inov8 Mudclaw 300

With the group for the first two reps, then was trying to stick out the paces we'd started at alone when the others went off. Kept finding myself buckling by two seconds per k or so but had enough power to bring it back to where I wanted. Last rep was horribly grindy for the last two minutes.

HRM was in action for this one, and I'm a little surprised by how consistent my heart rate was, no increase as it got tougher, staying in low 180s.

Running 18:00 intensity: (1:45 @1) + (14:45 @2) + (1:30 @3) 3.0 km (6:00 / km) +48m 5:34 / km
ahr:140 max:159 shoes: Brooks Ravenna 10

Monday Sep 28, 2020 #

7 AM

Running 39:28 intensity: (8:12 @1) + (31:16 @2) 7.37 km (5:21 / km) +30m 5:15 / km
ahr:133 max:142 shoes: Brooks Ravenna 10

sweet
6 PM

Strength 1:00:00 [0]

Sunday Sep 27, 2020 #

12 PM

Running 16:30 intensity: (4:31 @1) + (7:53 @2) + (2:56 @3) + (1:10 @4) 3.2 km (5:09 / km) +27m 4:57 / km
ahr:140 max:172 shoes: Inov8 Mudclaw 300

Orienteering 52:24 intensity: (22 @1) + (23 @2) + (5:15 @3) + (46:24 @4) 7.42 km (7:04 / km) +182m 6:18 / km
ahr:173 max:186 shoes: Inov8 Mudclaw 300

Pretty horrible showing from me. Fucked 1 by two minutes to see Ben join me, then boosted off towards 2 just to mess up near not being able to read basic features, back on the Ben train and passed him out of 2, then too far left not doing anything properly and saw Ben go into 3 from a distance at was pretty far into my own head at this point. Good into 4 on the path, back alone and left Ben behind, but then too far up the hill because was too far left, and watched Ben hit it from above while I was coming down. After that, things were fine, but my head was in a deep, dark place. Was with Nixon for a few legs, but took a horrible line to 13 and stopped to tie both shoes (lol), then grinded through the yellow under the electrical wires to 15 instead of going to the forest just below. What a shitshow.

Think I was just too keen to go fast the beginning and did too many things differently than I usually do, threw incremental improvements out the window trying to go for the speed and paid for it pretty hard. Graythwaite will be a return to my usual style and working on pushing when I can actually afford to push and won't throw the speed at which I can nav out the window.

New HRM on its debut.

Running 38:08 intensity: (1:57 @1) + (24:12 @2) + (11:59 @3) 8.16 km (4:40 / km) +21m 4:37 / km
ahr:148 max:157 shoes: Inov8 Mudclaw 300

Saturday Sep 26, 2020 #

10 AM

Running 1:09:06 intensity: (56:17 @1) + (10:17 @2) + (1:30 @3) + (1:02 @4) 12.29 km (5:37 / km) +55m 5:30 / km
ahr:124 max:169 shoes: Brooks Ravenna 10

Around the Killing Fields with Felly and Breeze while Dan tempoed. Tried on Nvii shoes. Not my jam.

Friday Sep 25, 2020 #

9 AM

Running 38:09 intensity: (9:20 @1) + (28:31 @2) + (18 @3) 6.91 km (5:31 / km) +121m 5:05 / km
ahr:134 max:155 shoes: Brooks Ravenna 10

Easy Blackfords morning
6 PM

Strength 1:00:00 [0]

Thursday Sep 24, 2020 #

6 PM

Running 12:13 intensity: (6:56 @1) + (5:13 @2) + (4 @3) 2.12 km (5:45 / km) +52m 5:07 / km
ahr:130 max:152 shoes: Inov8 Mudclaw 300

Orienteering 28:20 intensity: (1:44 @1) + (16:11 @2) + (3:15 @3) + (7:10 @4) 4.0 km (7:05 / km) +120m 6:10 / km
ahr:149 max:173 shoes: Inov8 Mudclaw 300

Thought this course was meant to be shortest distance so went for shortest distance.

Running 26:52 intensity: (8 @1) + (40 @2) + (20:21 @3) + (5:43 @4) 4.8 km (5:36 / km) +42m 5:22 / km
ahr:162 max:180 shoes: Inov8 Mudclaw 300

Wednesday Sep 23, 2020 #

8 AM

Strength 1:00:00 [0]

Back in with Steve
1 PM

Running 1:04:48 intensity: (8:32 @1) + (20:52 @2) + (27:15 @3) + (8:09 @4) 10.86 km (5:58 / km) +304m 5:14 / km
ahr:149 max:173 shoes: Brooks Ravenna 10

Climbs on the Seat with Spender, Gregor, and Pedley, with an introduction to Tom Ryan's from Pedley, will have to put that in my back pocket.

Tuesday Sep 22, 2020 #

6 PM

Running 12:55 intensity: (7:24 @1) + (5:24 @2) + (7 @3) 2.49 km (5:11 / km)
ahr:127 max:159 shoes: Brooks Ravenna 10

Running 34:07 intensity: (30 @1) + (33 @2) + (2:13 @3) + (30:37 @4) + (14 @5) 8.81 km (3:52 / km)
ahr:173 max:190 shoes: Brooks Ravenna 10

7x4mins [1]

Rounding up the pack, but also firmly in the pack. Am happy with that, good paces and didn't pop.

Running 15:43 intensity: (15 @1) + (10:24 @2) + (4:20 @3) + (44 @4) 2.53 km (6:13 / km) +49m 5:40 / km
ahr:150 max:176 shoes: Brooks Ravenna 10

Monday Sep 21, 2020 #

12 PM

Running 49:44 intensity: (6:24 @1) + (40:44 @2) + (2:09 @3) + (27 @4) 9.47 km (5:15 / km) +160m 4:51 / km
ahr:139 max:178 shoes: Brooks Ravenna 10

A bit longer than intended today, gotta reel it back in a little to keep things progressing smoothly. Back into the S&C as well, last week was two misses. To be fair, moving in and no wifi makes it hard.
6 PM

Strength 1:00:00 [0]

Sunday Sep 20, 2020 #

6 PM

Running 1:31:14 intensity: (27:38 @1) + (59:00 @2) + (4:06 @3) + (30 @4) 16.16 km (5:39 / km) +283m 5:12 / km
ahr:135 max:176 shoes: Brooks Ravenna 10

Almost made it through the run without a torch but the return the Blackford was impossibly dark. Not feeling bonky at all, am hoping to increase running times for long runs again soon.

Saturday Sep 19, 2020 #

10 AM

Running 17:52 intensity: (16:04 @1) + (1:48 @2) 3.45 km (5:11 / km)
ahr:120 max:143 shoes: Brooks Ravenna 10

Running 30:00 intensity: (1:59 @1) + (1:08 @2) + (4:14 @3) + (21:00 @4) + (1:39 @5) 8.05 km (3:44 / km)
ahr:171 max:197 shoes: Brooks Ravenna 10

30 min progression, happy with how that went

Running 25:16 intensity: (28 @1) + (1:15 @2) + (3:25 @3) + (20:08 @4) 4.33 km (5:50 / km) +11m 5:46 / km
ahr:169 max:180 shoes: Brooks Ravenna 10

Friday Sep 18, 2020 #

5 PM

Running 37:43 intensity: (6:27 @1) + (31:01 @2) + (8 @3) + (7 @4) 7.7 km (4:54 / km) +53m 4:44 / km
ahr:133 max:166 shoes: Brooks Ravenna 10

Easy Monday Meadows, faster than usual.

Thursday Sep 17, 2020 #

12 PM

Running 1:10:00 intensity: (2:41 @1) + (30:00 @2) + (34:42 @3) + (2:37 @4) 16.4 km (4:16 / km) +67m 4:11 / km
ahr:151 max:184 shoes: Brooks Ravenna 10

On the canal, felt good most of it, a little bit of grind in last 3k. Good run, did what I intended on doing.

Wednesday Sep 16, 2020 #

11 AM

Running 58:30 intensity: (39:29 @1) + (15:33 @2) + (9 @3) + (3:19 @4) 9.33 km (6:16 / km) +139m 5:50 / km
ahr:128 max:180 shoes: Brooks Ravenna 10

Very easy hermitage with Felix, impressively slow plod felt normal. Nice to chat.

Tuesday Sep 15, 2020 #

11 AM

Running 23:13 intensity: (18:45 @1) + (4:28 @2) 4.18 km (5:34 / km) +25m 5:24 / km
ahr:121 max:138 shoes: Brooks Ravenna 10

Ran to Braemore because their phones were down and ended up setting up a plan to get our flat keys today lol
12 PM

Running 36:00 intensity: (19 @1) + (56 @2) + (11:24 @3) + (22:59 @4) + (22 @5) 9.31 km (3:52 / km)
ahr:168 max:204 shoes: Brooks Ravenna 10

Session with Spendoid, 6x5[1]
Paces 3:28 to 3:35

First three pretty solid, started feeling the drop off on the fourth and last two were pretty grindy, started skipping the bad bits of grass in favour of pavement. Good session.

Running 20:00 intensity: (6 @1) + (16:44 @2) + (3:08 @3) + (2 @4) 3.36 km (5:57 / km) +41m 5:37 / km
ahr:144 max:165 shoes: Brooks Ravenna 10

Monday Sep 14, 2020 #

11 AM

Running 43:10 intensity: (10:15 @1) + (32:55 @2) 7.94 km (5:26 / km) +51m 5:16 / km
ahr:133 max:146 shoes: Brooks Ravenna 10

easy
6 PM

Strength 1:00:00 [0]

Sunday Sep 13, 2020 #

11 AM

Running 1:29:23 intensity: (51:56 @1) + (36:38 @2) + (49 @3) 14.49 km (6:10 / km) +533m 5:13 / km
ahr:126 max:159 shoes: Inov8 Mudclaw 300

Fun little outing into the windy Pentlands, saw some military blokes before we set off and nearly got blown away a few times.

Saturday Sep 12, 2020 #

10 AM

Running 14:49 intensity: (7:35 @1) + (6:45 @2) + (29 @3) 2.46 km (6:02 / km) +99m 5:01 / km
ahr:127 max:154 shoes: Inov8 Mudclaw 300

Orienteering 46:06 intensity: (23 @1) + (1:53 @2) + (10:44 @3) + (33:02 @4) + (4 @5) 7.31 km (6:19 / km) +224m 5:28 / km
ahr:167 max:189 shoes: Inov8 Mudclaw 300

Mass start at Kinnoull Hill. Had same first two gaffles as Pedley and was with him, not completely confident I hit 2 dead on, was below it, but kept going in the spirit of group training. Stuck just behind Pedley, a few variations in route choice here and there, but my right shoelace was reduced to a single knot by 11 and I stopped to secure it and the other one just in case. Felt a little disoriented when I got up but tried to force the focus back, didn't really work and went too far left, then too far right. Had a right old mess on 16-18, hit the controls but the in between was very questionable. Once again an undone shoelace undoes me. Easy solution, just need to remember it.

Running 11:06 intensity: (1:41 @1) + (8:19 @2) + (1:06 @3) 1.83 km (6:05 / km) +35m 5:33 / km
ahr:137 max:164 shoes: Inov8 Mudclaw 300

Friday Sep 11, 2020 #

1 PM

Running 38:18 [1] 6.91 km (5:33 / km) +32m 5:25 / km
ahr:79 max:113 shoes: Brooks Ravenna 10

easy
6 PM

Strength 1:00:00 [0]

Thursday Sep 10, 2020 #

1 PM

Running 1:10:01 intensity: (1:08 @1) + (5:59 @2) + (32:51 @3) + (30:03 @4) 17.42 km (4:01 / km) +46m 3:58 / km
ahr:162 max:175 shoes: Brooks Ravenna 10

Had plans to chill at 4:15s but went pretty much entirely off feel and went a bit faster. Felt comfortable around 4:05 for most of it, with 4:07 average first half, then closer to the end sped up.

Wednesday Sep 9, 2020 #

12 PM

Running 1:01:40 intensity: (2:07 @1) + (17:50 @2) + (32:58 @3) + (8:45 @4) 9.41 km (6:33 / km) +423m 5:21 / km
ahr:153 max:178 shoes: Inov8 Mudclaw 300

6 PM

Strength 1:00:00 [0]

Tuesday Sep 8, 2020 #

4 PM

Running 16:09 [1] 2.56 km (6:18 / km) +34m 5:54 / km
ahr:112 max:127 shoes: Brooks Ravenna 10

Running 37:00 intensity: (2:47 @1) + (4:37 @2) + (3:27 @3) + (25:51 @4) + (18 @5) 8.65 km (4:17 / km)
ahr:166 max:195 shoes: Inov8 Mudclaw 300

3x6[2] + 3x3[2] on the Killing Fields. Had to shit before, which gave a little concern, and then had to extend the break after the first 3 for another one, which gave a bigger concern. Other than that, was fine. The 6s were consistent and felt good, but felt legs going a bit on the first 3, into the wind on the second, and third was the fastest until I hit the uphill at the end and my average pace plummeted. Had a headache on this one, slowly developed over course of day and was not fun.

Running 3:34 intensity: (1:10 @1) + (1:58 @2) + (26 @3) 0.5 km (7:05 / km)
ahr:138 max:157 shoes: Inov8 Mudclaw 300

strides

Running 20:55 intensity: (12:16 @1) + (8:39 @2) 2.66 km (7:53 / km) +68m 6:59 / km
ahr:128 max:143 shoes: Brooks Ravenna 10

maximus plodimus

Monday Sep 7, 2020 #

12 PM

Running 38:27 intensity: (35:56 @1) + (2:31 @2) 6.9 km (5:34 / km) +31m 5:27 / km
ahr:120 max:134 shoes: Brooks Ravenna 10

easy money on the meadows
6 PM

Strength 30:00 [0]

came late but have a dope new collection of hot sauces

Sunday Sep 6, 2020 #

1 PM

Running 1:46:00 intensity: (4:49 @1) + (59:11 @2) + (32:09 @3) + (9:51 @4) 17.35 km (6:07 / km) +649m 5:09 / km
ahr:147 max:175 shoes: Inov8 Mudclaw 300

Nice run in the pentlands, putting no effort into the climbs until near the top then pushed a bit to catch back up. Tired now, happy to be running normal long runs again.

Saturday Sep 5, 2020 #

11 AM

Running 15:00 [1] 2.72 km (5:31 / km) +17m 5:20 / km
ahr:111 max:121 shoes: Brooks Ravenna 10

Running 30:04 [1] 7.13 km (4:13 / km)
ahr:118 max:129 shoes: Brooks Ravenna 10

2x(6, 3, 1) w/ 2 mins rest

Wind played a factor, feeling pretty decent for most of it, thought I might push a bit too hard but turned out fine. Ran alongside a skateboarder all the way down the Meadows cycling path and it was very awkward. Saw Zakee skateboarding as well and he didn't look at me rip.

Running 5:05 intensity: (5:03 @1) + (2 @2) 0.92 km (5:33 / km)
ahr:109 max:131 shoes: Brooks Ravenna 10

strides 4x30s

Running 13:38 [1] 2.12 km (6:27 / km)
ahr:120 max:128 shoes: Brooks Ravenna 10

Friday Sep 4, 2020 #

11 AM

Running 37:37 [1] 6.6 km (5:42 / km) +142m 5:09 / km
ahr:81 max:113 shoes: Brooks Ravenna 10

chill lol while Alice grinds herself on Jurassic Grind
6 PM

Strength 45:00 [0]

Thursday Sep 3, 2020 #

12 PM

Running 59:55 intensity: (23:35 @1) + (36:00 @2) + (1 @3) + (19 @4) 10.42 km (5:45 / km) +126m 5:25 / km
ahr:130 max:177 shoes: Brooks Ravenna 10

Hermitage, got hit with a quick dose of rain at the beginning before spending the rest of the time wet in the sun.

Wednesday Sep 2, 2020 #

10 AM

Running 1:01:02 intensity: (41:22 @1) + (18:54 @2) + (46 @3) 10.22 km (5:58 / km) +122m 5:38 / km
ahr:128 max:163 shoes: Brooks Ravenna 10

Met Josh for a bit then solo crags
6 PM

Strength 1:00:00 [0]

Tuesday Sep 1, 2020 #

2 PM

Running 1:06:50 intensity: (44 @1) + (9:08 @2) + (10:38 @3) + (45:54 @4) + (26 @5) 15.74 km (4:15 / km) +33m 4:12 / km
ahr:167 max:191 shoes: Brooks Ravenna 10

steady around the dirt track on the Meadows

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