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Training Log Archive: Thompass

In the 30 days ending Nov 30, 2020:

activity # timemileskm+m
  Easy Run24 19:55:01 130.93(9:08) 210.71(5:40) 3560
  Strength12 11:35:00
  Long Run5 10:20:56 68.38(9:05) 110.05(5:39) 2093
  Quality Run8 5:34:56 45.79(7:19) 73.69(4:33) 1165
  Total42 47:25:53 245.1 394.46 6818
  [1-5]30 35:50:53

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Monday Nov 30, 2020 #

11 AM

Easy Run 44:10 intensity: (12:49 @1) + (27:26 @2) + (2:28 @3) + (1:27 @4) 7.58 km (5:50 / km) +135m 5:21 / km
ahr:135 max:172 shoes: Brooks Ravenna 10

6 PM

Strength 50:00 [0]

Sunday Nov 29, 2020 #

8 AM

Long Run 1:55:08 intensity: (6:51 @1) + (1:13:06 @2) + (33:53 @3) + (1:18 @4) 22.2 km (5:11 / km) +375m 4:47 / km
ahr:146 max:171 shoes: Inov8 Mudclaw 300

Into BBM w/ Dan and most of the Mandem. Enjoyed it, a bit faster than I usually go but was a good change of pace for me, easily in reach. Misty, almost went above the mist on Braids but wasn't quite high enough, would have been interesting to see what the Seat was like.

Nailed the week.
C • Seat 2

Saturday Nov 28, 2020 #

10 AM

Easy Run 13:39 intensity: (3:26 @1) + (10:13 @2) 2.62 km (5:13 / km)
ahr:133 max:146 shoes: Inov8 Mudclaw 300

Quality Run 45:30 intensity: (25 @1) + (3:35 @2) + (6:59 @3) + (34:31 @4) 8.46 km (5:23 / km) +353m 4:27 / km
ahr:171 max:186 shoes: Inov8 Mudclaw 300

8mins tempo into 8x alternating 75s reps and 45s reps. Legs were doing quite well for most of it but the high heartrate was tough this time around. Not a bad session, enjoyed it.

Easy Run 27:31 intensity: (9:49 @1) + (16:03 @2) + (1:39 @3) 4.75 km (5:47 / km) +61m 5:26 / km
ahr:135 max:162 shoes: Inov8 Mudclaw 300

Friday Nov 27, 2020 #

1 PM

Easy Run 44:44 intensity: (18:12 @1) + (26:25 @2) + (7 @3) 7.77 km (5:45 / km) +134m 5:18 / km
ahr:132 max:156 shoes: Brooks Ravenna 10

every day another 24 hours pass
6 PM

Strength 1:00:00 [0]

Thursday Nov 26, 2020 #

12 PM

Easy Run 1:18:55 intensity: (14:12 @1) + (58:39 @2) + (5:33 @3) + (31 @4) 14.39 km (5:29 / km) +290m 4:59 / km
ahr:138 max:176 shoes: Inov8 Mudclaw 300

Mortonsmall for Dan, nice little variation I'll be using a bit more, plus a route that Dan refused to survey.

Wednesday Nov 25, 2020 #

8 AM

Strength 45:00 [0]

7 PM

Easy Run 1:10:40 intensity: (29:57 @1) + (40:40 @2) + (3 @3) 11.45 km (6:10 / km) +283m 5:30 / km
ahr:131 max:152 shoes: Brooks Ravenna 10

Oh man legs felt absolutely shit. Uphill worse than down, feet painful and legs just generally not willing to do anything. Maybe because of how late I ran, maybe as a delayed reaction to Sunday? Not worried about it, just was abnormally bad.

Tuesday Nov 24, 2020 #

11 AM

Easy Run 12:19 intensity: (5:09 @1) + (7:10 @2) 2.44 km (5:03 / km)
ahr:130 max:145 shoes: Inov8 Mudclaw 300

Quality Run 40:04 intensity: (5 @1) + (31 @2) + (2:15 @3) + (37:13 @4) 10.14 km (3:57 / km)
ahr:177 max:186 shoes: Inov8 Mudclaw 300

10mins, 3x5mins, 10mins

Good session, looks like yesterday was a good job and was straight back on my feet. Wind was manageable the first two reps but it got windier and windier, last rep was brutal. Happy with the session.

Easy Run 14:59 intensity: (1:25 @1) + (13:25 @2) + (9 @3) 2.44 km (6:08 / km) +49m 5:34 / km
ahr:140 max:152 shoes: Inov8 Mudclaw 300

Monday Nov 23, 2020 #

5 PM

Easy Run 33:04 intensity: (10:59 @1) + (22:05 @2) 6.2 km (5:20 / km) +26m 5:13 / km
ahr:130 max:144 shoes: Brooks Ravenna 10

Draggin ma legs around the Meadows, big oof
6 PM

Strength 1:00:00 [0]

Sunday Nov 22, 2020 #

11 AM

Long Run 2:49:34 intensity: (52:08 @1) + (1:40:32 @2) + (14:32 @3) + (2:22 @4) 28.07 km (6:02 / km) +725m 5:21 / km
ahr:136 max:171 shoes: Brooks Ravenna 10

7 hills with Alice. Felt good, nice and easy job, long one but felt good the whole way.

Saturday Nov 21, 2020 #

2 PM

Quality Run 45:53 intensity: (12:31 @1) + (5:01 @2) + (1:46 @3) + (26:35 @4) 10.52 km (4:22 / km) +24m 4:19 / km
ahr:154 max:181 shoes: Brooks Ravenna 10

Easy session today, reduced it, was planning on the normal session but spent a few hours working on uni and binned it in favor of this to make room for 7 hills.

Friday Nov 20, 2020 #

12 PM

Easy Run 43:29 intensity: (14:29 @1) + (24:58 @2) + (4:02 @3) 7.72 km (5:38 / km) +132m 5:11 / km
ahr:136 max:161 shoes: Brooks Ravenna 10

expert ferret drawing practice
C • ferret 1

Thursday Nov 19, 2020 #

11 AM

Easy Run 1:26:39 intensity: (33:57 @1) + (52:42 @2) 14.87 km (5:50 / km) +291m 5:18 / km
ahr:131 max:148 shoes: Brooks Ravenna 10

out to the middle halls of Morton

Wednesday Nov 18, 2020 #

8 AM

Strength 1:00:00 [0]

3 PM

Easy Run 1:00:26 intensity: (12:21 @1) + (32:25 @2) + (15:30 @3) + (10 @4) 10.9 km (5:33 / km) +272m 4:56 / km
ahr:140 max:166 shoes: Brooks Ravenna 10

Braids, slashed ten minutes because doing ten minutes after getting home wasn't sounding fun. It'll be fine.

Tuesday Nov 17, 2020 #

11 AM

Easy Run 20:06 intensity: (3:53 @1) + (16:08 @2) + (5 @3) 3.85 km (5:13 / km) +26m 5:03 / km
ahr:135 max:152 shoes: Brooks Ravenna 10

Quality Run 38:27 intensity: (7 @1) + (2:01 @2) + (3:24 @3) + (32:51 @4) + (4 @5) 9.56 km (4:01 / km)
ahr:176 max:189 shoes: Brooks Ravenna 10

3x7, 3x3

I tried, but couldn't string anything together and spent most of my time trying to keep things going. Not that good feelings and the wind didn't help. Don't have a very good track record on the meadows atm. We'll get em next time.

Think my legs could do with some strengthening. I was good in the strides, and good for the first half of the reps, but found the turnover in my legs was the first thing to go when the pace buckled. It feels like it's more of a leg strength problem than an aerobic problem.

Easy Run 14:18 intensity: (43 @1) + (13:02 @2) + (33 @3) 2.58 km (5:32 / km) +8m 5:28 / km
ahr:144 max:154 shoes: Brooks Ravenna 10

post-strides cd

Monday Nov 16, 2020 #

11 AM

Easy Run 43:27 intensity: (5:18 @1) + (14:59 @2) + (12:25 @3) + (10:29 @4) + (16 @5) 7.66 km (5:40 / km) +129m 5:14 / km
ahr:152 max:194 shoes: Brooks Ravenna 10

Nice bit of hermitage
6 PM

Strength 1:00:00 [0]

Sunday Nov 15, 2020 #

12 PM

Long Run 1:45:05 intensity: (25:26 @1) + (1:17:47 @2) + (1:52 @3) 18.06 km (5:49 / km) +309m 5:22 / km
ahr:136 max:155 shoes: Inov8 Mudclaw 300

Nailed the plan this week, except I try to undershoot my plan so had to reel back the long run to keep things consistent.

Saturday Nov 14, 2020 #

10 AM

Easy Run 12:22 intensity: (5:58 @1) + (6:24 @2) 2.25 km (5:30 / km)
ahr:128 max:143 shoes: Inov8 Mudclaw 300

Quality Run 47:03 intensity: (46 @1) + (8:22 @2) + (4:58 @3) + (32:57 @4) 8.56 km (5:30 / km) +412m 4:26 / km
ahr:168 max:185 shoes: Inov8 Mudclaw 300

Fun times on the old crags. Was surprised to find that there was a youth CC race going on today and had to shift the usual route a little. I also wasn't ready when the group started so started 10-15 seconds late.

Easy Run 15:28 intensity: (4:00 @1) + (10:32 @2) + (56 @3) 2.34 km (6:37 / km) +48m 6:00 / km
ahr:136 max:158 shoes: Inov8 Mudclaw 300

Friday Nov 13, 2020 #

5 PM

Easy Run 45:46 intensity: (23:29 @1) + (21:46 @2) + (23 @3) + (8 @4) 7.66 km (5:58 / km) +135m 5:29 / km
ahr:129 max:170 shoes: Brooks Ravenna 10

6 PM

Strength 1:00:00 [0]

Thursday Nov 12, 2020 #

6 PM

Easy Run 1:19:29 intensity: (22:31 @1) + (42:20 @2) + (7:40 @3) + (6:58 @4) 14.8 km (5:22 / km) +213m 5:01 / km
ahr:137 max:179 shoes: Inov8 Mudclaw 300

Orienteering on Craigmillar golf course, decent map and got some okay pace going, good fun times. Had another 50 minutes to do after which took ages.
C • 50 minutes 4

Wednesday Nov 11, 2020 #

8 AM

Strength 1:00:00 [0]

1 PM

Easy Run 1:09:31 intensity: (17:43 @1) + (43:08 @2) + (8:40 @3) 12.44 km (5:35 / km) +260m 5:04 / km
ahr:137 max:162 shoes: Inov8 Mudclaw 300

Saw Peter from Bake-Off again

Tuesday Nov 10, 2020 #

11 AM

Easy Run 12:27 intensity: (7:55 @1) + (4:32 @2) 2.46 km (5:03 / km)
ahr:125 max:138 shoes: Inov8 Mudclaw 300

Quality Run 40:00 intensity: (54 @1) + (4:19 @2) + (2:31 @3) + (32:16 @4) 9.66 km (4:08 / km)
ahr:172 max:186 shoes: Inov8 Mudclaw 300

The top bit before the descent is quite tough to get through, takes a chunk of energy every time you got it. Another mid-day one today, 3x8 + 2x4. Felt cream-crackered after

Easy Run 14:58 intensity: (1:54 @1) + (12:30 @2) + (34 @3) 2.48 km (6:02 / km) +48m 5:30 / km
ahr:140 max:154 shoes: Inov8 Mudclaw 300

Monday Nov 9, 2020 #

12 PM

Easy Run 45:18 intensity: (19:18 @1) + (23:34 @2) + (2:26 @3) 7.75 km (5:51 / km) +133m 5:23 / km
ahr:131 max:157 shoes: Brooks Ravenna 10

Easy breezy
6 PM

Strength 1:00:00 [0]

Sunday Nov 8, 2020 #

11 AM

Long Run 1:54:37 intensity: (13:20 @1) + (1:32:46 @2) + (8:31 @3) 20.66 km (5:33 / km) +317m 5:09 / km
ahr:140 max:161 shoes: Brooks Ravenna 10

Long one with Louis and Ben

Saturday Nov 7, 2020 #

11 AM

Easy Run 11:52 intensity: (4:36 @1) + (7:16 @2) 2.41 km (4:55 / km)
ahr:131 max:147 shoes: Inov8 Mudclaw 300

Quality Run 43:57 intensity: (22 @1) + (7:17 @2) + (5:21 @3) + (30:57 @4) 8.15 km (5:24 / km) +376m 4:23 / km
ahr:169 max:185 shoes: Inov8 Mudclaw 300

Good tempo and pyramid hill reps on the Crags. Didn't dig deep, don't usually dig deep, I question every week if I dig deep enough.

Easy Run 17:44 intensity: (4:50 @1) + (12:19 @2) + (35 @3) 2.81 km (6:18 / km) +60m 5:42 / km
ahr:136 max:161 shoes: Inov8 Mudclaw 300

Friday Nov 6, 2020 #

2 PM

Easy Run 44:13 intensity: (22:38 @1) + (21:28 @2) + (7 @3) 7.55 km (5:51 / km) +134m 5:23 / km
ahr:128 max:153 shoes: Brooks Ravenna 10

ballin on bford
6 PM

Strength 1:00:00 [0]

Thursday Nov 5, 2020 #

12 PM

Easy Run 1:18:54 intensity: (13:08 @1) + (55:36 @2) + (10:10 @3) 13.67 km (5:46 / km) +307m 5:11 / km
ahr:141 max:164 shoes: Brooks Ravenna 10

morton hears a who

Wednesday Nov 4, 2020 #

8 AM

Strength 1:00:00 [0]

6 PM

Easy Run 1:09:00 intensity: (18:46 @1) + (44:08 @2) + (5:51 @3) + (15 @4) 12.06 km (5:43 / km) +190m 5:18 / km
ahr:136 max:167 shoes: Brooks Ravenna 10

flat outing

Tuesday Nov 3, 2020 #

11 AM

Easy Run 11:59 intensity: (4:35 @1) + (7:24 @2) 2.44 km (4:55 / km)
ahr:128 max:138 shoes: Inov8 Mudclaw 300

Quality Run 34:02 intensity: (6 @1) + (1:16 @2) + (2:11 @3) + (30:29 @4) 8.64 km (3:56 / km)
ahr:177 max:187 shoes: Inov8 Mudclaw 300

Getting it done at a decent time, with Dan. First one alright, had a lot of moving with the wind, second one pretty shit, into the wind twice and didn't push hard enough against the wind, third one had double hill and double windy stretch again but pushed into it a bit more.
C • 1

Easy Run 13:57 intensity: (44 @1) + (9:35 @2) + (3:34 @3) + (4 @4) 2.45 km (5:42 / km) +49m 5:11 / km
ahr:147 max:166 shoes: Inov8 Mudclaw 300

Monday Nov 2, 2020 #

12 PM

Easy Run 43:37 intensity: (24:09 @1) + (19:28 @2) 7.87 km (5:33 / km) +150m 5:04 / km
ahr:126 max:150 shoes: Brooks Ravenna 10

Easy Blackford
6 PM

Strength 1:00:00 [0]

Sunday Nov 1, 2020 #

11 AM

Long Run 1:56:32 intensity: (25:57 @1) + (1:24:02 @2) + (6:33 @3) 21.06 km (5:32 / km) +367m 5:05 / km
ahr:137 max:160 shoes: Brooks Ravenna 10

absolutely standard job from home, I like this route, big variety

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