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Training Log Archive: Thompass

In the 31 days ending Dec 31, 2019:

activity # timemileskm+mload
  Running28 26:01:16 185.49(8:25) 298.51(5:14) 42401083.4
  Strength6 7:30:00
  Football2 2:45:00
  Cross Training4 2:00:0030.0
  Orienteering2 1:23:18 8.45(9:51) 13.61(6:07) 35684.4
  Stretching3 1:10:00
  Core1 15:00
  Total45 41:04:34 193.94 312.12 45971197.9
  [1-5]34 29:24:34

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Tuesday Dec 31, 2019 #

4 PM

Running 42:38 intensity: (5:34 @1) + (17:47 @2) + (16:08 @3) + (3:03 @4) + (6 @5) 8.0 km (5:20 / km) +109m 5:00 / km
ahr:146 max:192 shoes: Adidas Ultraboost

Closer, closer. Tomorrow a longer day if everything feels in order, rather not a higher intensity.

Monday Dec 30, 2019 #

2 PM

Running 35:30 intensity: (1:39 @1) + (23:52 @2) + (9:59 @3) 6.95 km (5:06 / km) +41m 4:57 / km
ahr:145 max:161 shoes: Asics Gel Kayano 25

Most trouble has passed, am just left with snotty nose and sore throat.

Sunday Dec 29, 2019 #

12 PM

Running 31:16 intensity: (29 @1) + (12:51 @2) + (9:34 @3) + (8:22 @4) 5.84 km (5:21 / km)
ahr:154 max:179 shoes: Asics Gel Kayano 25

Testing testing

Feet and ankles full of niggles, snow was wet in places when I got to the tracks. Clearly still physically recovering, but effort is on its way back.

Friday Dec 27, 2019 #

3 PM

Football 1:15:00 [0]

Keeping it light, good stuff, bit of heartbeat and bit of sweat. Will keep watching but unlikely there's a session or long run in next few days. Feeling better but still loads of snot.

Thursday Dec 26, 2019 #

8 AM

Note
(sick)

Ideal

Wednesday Dec 25, 2019 #

10 AM

Running 30:05 intensity: (1:15 @1) + (7:34 @2) + (18:51 @3) + (2:25 @4) 5.28 km (5:42 / km) +93m 5:14 / km
ahr:153 max:172 shoes: VJ Bolds

Looking to get a good job done at Willow but HR was v high and nose was quite plugged, not feeling it. Will rest up.

Tuesday Dec 24, 2019 #

12 PM

Running 12:00 intensity: (1:33 @1) + (10:27 @2) 2.37 km (5:03 / km) +11m 4:57 / km
ahr:135 max:149 shoes: Asics Gel Kayano 25

Running 32:32 intensity: (11 @1) + (54 @2) + (16:18 @3) + (15:09 @4) 8.3 km (3:55 / km)
ahr:163 max:178 shoes: Asics Gel Kayano 25

4x7 mins [1.5]

Up Highland View to grind out the session before lunch. No issues first two reps, but then the dogs started getting let out. Either this was a concentrated effort to get me off their road, or the dogs were going mental inside smelling me run by and the owners let them out because they thought they wanted fresh air or something. Lots of mad barking on the third rep, but just four dogs and they just scared the shit out of me, all good. I go ahead with the fourth rep, believing that we're in the clear. The first two dogs from earlier have joined another dog from across the road, but they politely sat and watched me, lovely. I turn the corner to the other two should be but they're back inside. That doesn't stop two chihuahuas to yip at me and another dog to bark a bit, but they stayed a little away from the road. I think I'm all clear, enjoying the tunes, six minutes in, and suddenly I hear a deafening bark behind me, look back and there's a huge black dog biting at my legs. I accidentally upper cut it when my leg comes back, it starts coming at my hand, but at this point I'm past its house and it can't be arsed anymore so it pretends nothing happened and strolls back home. Bloody hell what a fright. Don't think I'll head back there on Saturday. Nice loop though for intervals.

A few niggles, probably from neglected muscles being used yesterday, a little tightness on the inside of both legs near the ankle but confident it's from football. Was alright for the session and concerns that I had a stuffy nose this morning faded.

Running 11:55 intensity: (9 @1) + (3:21 @2) + (2:07 @3) + (6:18 @4) 1.97 km (6:02 / km)
ahr:159 max:182 shoes: Asics Gel Kayano 25

Monday Dec 23, 2019 #

3 PM

Football 1:30:00 [0]

Played with old teammates that I saw by chance, loads of fun.

Sunday Dec 22, 2019 #

1 PM

Running 1:39:59 intensity: (5:06 @1) + (1:28:48 @2) + (5:50 @3) + (15 @4) 19.81 km (5:03 / km) +190m 4:49 / km
ahr:143 max:172 shoes: Asics Gel Kayano 25

Three mile loop with Max, then the View and the Beaut alone. So boring and lots of hard surfaces, couldn't get myself to do more.

Saturday Dec 21, 2019 #

9 AM

Running 1:02:49 intensity: (5:22 @1) + (5:44 @2) + (8:15 @3) + (43:28 @4) 11.96 km (5:15 / km) +127m 4:59 / km
ahr:161 max:181 shoes: Asics Gel Kayano 25

Touring Hudson with Max, hit some key landmarks but missed out on the Beaut and Beaut 2, sounds like tomorrow's plan is laid out for me.

Friday Dec 20, 2019 #

Note
(rest day)

Travel

Considered running at night but am not feeling up to it at all. Resting, no session tomorrow, just a normal job.

Thursday Dec 19, 2019 #

12 PM

Running 40:17 intensity: (4:53 @1) + (27:28 @2) + (7:24 @3) + (32 @4) 6.84 km (5:54 / km) +187m 5:11 / km
ahr:142 max:172 shoes: Asics Gel Kayano 25

Crags and Dasses with Spenny before gym, good stuff. Cookies in the air.
1 PM

Strength 1:15:00 [0]

My oh my, good session but pretty tired after, decided not to spin. Falling behind on minutes but this week is a bit of an exception so that's okay.

Wednesday Dec 18, 2019 #

12 PM

Running 1:29:50 intensity: (6:26 @1) + (30:42 @2) + (31:40 @3) + (20:51 @4) + (11 @5) 14.06 km (6:23 / km) +759m 5:02 / km
ahr:152 max:190 shoes: X-Talon 230

Lovely, chilly Pentlands bout with the banana monster, Spenny, and Noah. The hills were sprinkled with white, like powdered sugar, very nice.

Tuesday Dec 17, 2019 #

6 PM

Running 11:15 intensity: (11:13 @1) + (2 @2) 2.18 km (5:10 / km)
ahr:122 max:130

Running 39:03 intensity: (1:26 @1) + (20:12 @2) + (2:55 @3) + (13:16 @4) + (1:14 @5) 9.38 km (4:10 / km)
ahr:155 max:194 shoes: X-Talon 230

KF 3x8 [2] + 2x4 [1]

Last session in Edinburgh of the year, didn't get the spikes set in time so used the usual X-Talons. Paces generally consistent, just a few muddy sections but pretty manageable. Inner thighs tight from squats but kept it controlled, no pop.

Running 17:50 intensity: (48 @1) + (12:22 @2) + (4:17 @3) + (23 @4) 2.88 km (6:12 / km) +50m 5:42 / km
ahr:147 max:169

Monday Dec 16, 2019 #

Note

It's come to my attention that my bum has been a frequent point of discussion, and it is unavoidable that something must be done about this. After all, how else am I to spread the word of its shapely beauty further than already achieved? Thus, it only makes sense to embrace it and change my name to reflect reality.
12 PM

Running 37:37 intensity: (3:38 @1) + (3:02 @2) + (21:34 @3) + (9:13 @4) + (10 @5) 7.09 km (5:18 / km) +146m 4:49 / km
ahr:157 max:197 shoes: Asics Gel Kayano 25

Pre-gym with Danny boy, highlight was seeing not Pat and a honk from an unjustified grumpy old man.
1 PM

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

Big man with a big plan
2 PM

Cross Training 30:00 [1]

4 PM

Stretching 30:00 [0]

Sunday Dec 15, 2019 #

12 PM

Running 1:46:57 intensity: (33 @1) + (53:23 @2) + (29:42 @3) + (23:19 @4) 20.36 km (5:15 / km) +315m 4:53 / km
ahr:154 max:185 shoes: Asics Gel Kayano 25

Mortonhall plod with Spenny D and Noah and a bit of Davros. Didn't go for the full two hour job, was feeling a bit tired. Didn't get this week right, dropped 20 mins Friday by going Craigmillar instead of the usual run and spin, and Saturday session was a bit short as well. Quality is there though, and about to head into reduced mileage when I go home.

Saturday Dec 14, 2019 #

2 PM

Running 54:51 intensity: (5:05 @1) + (16:56 @2) + (6:13 @3) + (26:37 @4) 12.65 km (4:20 / km) +4m 4:20 / km
ahr:156 max:186 shoes: Asics Gel Kayano 25

30 min tempo around the meadows, watching the boys fade into the distance. Windy but manageable.
11 PM

Running 8:22 intensity: (1:02 @1) + (6:18 @2) + (1:02 @3) 2.0 km (4:11 / km) +33m 3:51 / km
ahr:141 max:162 shoes: Adidas Ultraboost

Friday Dec 13, 2019 #

4 PM

Running 42:53 intensity: (34 @1) + (12:51 @2) + (17:26 @3) + (12:02 @4) 7.37 km (5:49 / km) +102m 5:26 / km
ahr:156 max:176 shoes: X-Talon 230

Down to Craigmillar to do some of the training, headed back pretty early thanks to a weak torch and Dan having a dirty case of cba.

Thursday Dec 12, 2019 #

11 AM

Running 6:13 [1] 1.24 km (5:01 / km)
ahr:115 max:126 shoes: Asics Gel Kayano 25

Running 54:57 intensity: (15:38 @1) + (32:33 @2) + (6:33 @3) + (13 @4) 10.99 km (5:00 / km) +78m 4:50 / km
ahr:138 max:166 shoes: Asics Gel Kayano 25

Doing something productive with the usual training

Running 9:30 intensity: (22 @1) + (7:37 @2) + (1:31 @3) 1.9 km (4:59 / km) +15m 4:48 / km
ahr:146 max:160 shoes: Asics Gel Kayano 25

1 PM

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

Wednesday Dec 11, 2019 #

8 AM

Running 38:22 intensity: (5:37 @1) + (4:33 @2) + (14:20 @3) + (13:52 @4) 6.45 km (5:57 / km) +209m 5:07 / km
ahr:156 max:180 shoes: Asics Gel Kayano 25

Morning plodaroo on crags and up tourist
6 PM

Orienteering 53:04 intensity: (1:18 @1) + (34 @2) + (11:59 @3) + (37:37 @4) + (1:36 @5) 8.24 km (6:26 / km) +250m 5:35 / km
ahr:169 max:195 shoes: Asics Gel Kayano 25

Train was going a very manageable speed, but I dropped off the hill on the long leg because the undergrowth looked nasty on the map and fell way behind. Spent a lot of ponderous time alone before finding David, Felix, and Sophie and finished bit off. A few dodgy decisions but generally fine.

Tuesday Dec 10, 2019 #

6 PM

Running 10:26 intensity: (10:19 @1) + (7 @2) 2.02 km (5:10 / km)
ahr:121 max:130

Running 36:35 intensity: (2:28 @1) + (16:32 @2) + (1:54 @3) + (14:49 @4) + (52 @5) 8.61 km (4:15 / km) +45m 4:09 / km
ahr:157 max:193 shoes: X-Talon 230

KF 3x7 [1.5] + 2x5 [1]

On and on and on and on and on, forever and ever and ever. Progress so slow it be feeling like purgatory.

Running 22:18 intensity: (2:51 @1) + (19:07 @2) + (20 @3) 3.36 km (6:39 / km) +54m 6:09 / km
ahr:137 max:156

Monday Dec 9, 2019 #

8 AM

Running 35:28 intensity: (10:17 @1) + (24:44 @2) + (27 @3) 7.01 km (5:04 / km) +40m 4:55 / km
ahr:135 max:154 shoes: Asics Gel Kayano 25

Nice morning.
1 PM

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

2 PM

Cross Training 30:00 [1]

Solo :(

193

Sunday Dec 8, 2019 #

10 AM

Running 1:55:26 intensity: (3:47 @1) + (21:44 @2) + (30:41 @3) + (59:14 @4) 20.26 km (5:42 / km) +357m 5:14 / km
ahr:160 max:182 shoes: Asics Gel Kayano 25

Mortonhall with Noah, first time going a bit deeper. Noah forgot some of it so we guessed, but most of it was good and enjoyable. Thin sleeves did nothing to protect me from the freezing rain. Ate breakfast, thought this was a regular move but I guess not.

Saturday Dec 7, 2019 #

3 PM

Running 1:08:02 intensity: (1:36 @1) + (25:43 @2) + (13:52 @3) + (25:00 @4) + (1:51 @5) 14.36 km (4:44 / km) +15m 4:43 / km
ahr:156 max:197 shoes: Asics Gel Kayano 25

12x2 [90] on the Meadows

Decided during warm-up to just copy the morning boys. A few steps behind Noah throughout, consistent paces, let down only on the 9th rep. Need to commit to going a little faster, tank wasn't empty enough.

Friday Dec 6, 2019 #

9 AM

Running 36:07 intensity: (6:03 @1) + (17:39 @2) + (10:45 @3) + (1:40 @4) 6.27 km (5:46 / km) +168m 5:05 / km
ahr:145 max:177 shoes: Asics Gel Kayano 25

Struggled up APO, easy money
2 PM

Cross Training 30:00 [1]

Circuit classes were on, so downstairs >:(

Thursday Dec 5, 2019 #

7 AM

Strength 1:15:00 [0]

3 PM

Core 15:00 [0]

Nice
6 PM

Note

Cycle to and from FwtN
7 PM

Orienteering 30:14 intensity: (16 @1) + (5:57 @2) + (16:57 @3) + (7:04 @4) 5.36 km (5:38 / km) +107m 5:08 / km
ahr:158 max:183 shoes: X-Talon 230

Nice course, enjoying the openness quite a bit but v windy. Easy nav didn't require much brainpower but happy to see I didn't bin anything.

Wednesday Dec 4, 2019 #

9 AM

Running 29:24 intensity: (2:18 @1) + (24:22 @2) + (2:44 @3) 5.88 km (5:00 / km) +41m 4:50 / km
ahr:142 max:156 shoes: Asics Gel Kayano 25

Morning jog on the meadows, wowow
2 PM

Running 1:28:21 intensity: (3:06 @1) + (45:07 @2) + (27:27 @3) + (12:41 @4) 14.32 km (6:10 / km) +570m 5:09 / km
ahr:150 max:178 shoes: X-Talon 230

Good day behind me <3 very, very ploddy, was getting dropped on the uphills but that's okay.

Tuesday Dec 3, 2019 #

5 PM

Stretching 25:00 [0]

Running 11:15 intensity: (6:47 @1) + (4:28 @2) 2.17 km (5:11 / km)
ahr:124 max:148 shoes: Asics Gel Kayano 25

Running 37:03 intensity: (37 @1) + (17:32 @2) + (11:02 @3) + (6:27 @4) + (1:25 @5) 9.26 km (4:00 / km) +43m 3:55 / km
ahr:154 max:191 shoes: Puma Evospeed Haraka 6

First run out with the spikes, they gave me a reminder that o-shoes are impressively waterproof but from there acclimated to the wet feeling. Was fighting muscle fatigue in the legs much more than my heart rate, which stayed pretty low. Could have been faster but what's done is done.

Running 19:49 intensity: (1:24 @1) + (11:08 @2) + (5:47 @3) + (1:30 @4) 3.18 km (6:14 / km) +51m 5:46 / km
ahr:146 max:187 shoes: Asics Gel Kayano 25

Monday Dec 2, 2019 #

9 AM

Running 37:09 intensity: (4:20 @1) + (20:46 @2) + (10:12 @3) + (1:51 @4) 7.4 km (5:01 / km) +41m 4:53 / km
ahr:144 max:178 shoes: Asics Gel Kayano 25

Morning Meadows, fantastic
1 PM

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

So bad at lateral hangs should start doing daily sideplanks.
3 PM

Cross Training 30:00 [1]

Went shopping and realized I didn't spin so back I went.
4 PM

Stretching 15:00 [0]

Section 5

Sunday Dec 1, 2019 #

12 PM

Running 1:22:31 intensity: (3:58 @1) + (1:11:04 @2) + (7:27 @3) + (2 @4) 15.51 km (5:19 / km) +323m 4:49 / km
ahr:142 max:167 shoes: Asics Gel Kayano 25

Mortonhall with Dan, chilly but many, many dogs out and about. Nice, shortened to keep the week under control.
5 PM

Running 14:41 intensity: (1:00 @1) + (13:35 @2) + (6 @3) 3.02 km (4:52 / km) +24m 4:41 / km
ahr:138 max:152 shoes: Adidas Ultraboost

Remembered that I didn't bring my bike >:(

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