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Training Log Archive: Thompass

In the 31 days ending Jan 31, 2020:

activity # timemileskm+mload
  Running37 19:57:51 142.34(8:25) 229.08(5:14) 2877808.7
  Strength6 7:30:00
  Cross Training10 7:11:00262.3
  Orienteering10 6:59:55 36.35(11:33) 58.5(7:11) 1720269.6
  Total52 41:38:46 178.69 287.58 45961340.6
  [1-5]46 34:08:46

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Friday Jan 31, 2020 #

4 PM

Running 30:54 intensity: (9:12 @1) + (21:42 @2) 5.9 km (5:14 / km) +39m 5:04 / km
ahr:130 max:143 shoes: Asics GT-2000 7

Lovely Meadows jog, minutes done and feet feel good
6 PM

Cross Training 30:00 [2]

Unbelievable

Thursday Jan 30, 2020 #

1 PM

Strength 1:15:00 [0]

GYM, YES
4 PM

Running 58:21 intensity: (8:18 @1) + (47:45 @2) + (2:18 @3) 9.28 km (6:17 / km) +174m 5:45 / km
ahr:138 max:160 shoes: Asics Gel Kayano 25

Setting the training on Blackford, nice mix of tapes and TP
7 PM

Running 20:05 intensity: (13:20 @1) + (6:37 @2) + (8 @3) 3.52 km (5:42 / km) +18m 5:33 / km
ahr:127 max:153 shoes: Asics Gel Kayano 25

Cold jog home. Heel said hello for a bit of it. Rolling some more.

Wednesday Jan 29, 2020 #

9 AM

Running 34:25 intensity: (3:21 @1) + (21:44 @2) + (9:20 @3) 6.82 km (5:03 / km) +41m 4:54 / km
ahr:144 max:161 shoes: Asics Gel Kayano 25

No pain but presence at some points. Nice morning
2 PM

Running 54:22 intensity: (17 @1) + (19:31 @2) + (10:33 @3) + (24:01 @4) 11.57 km (4:42 / km) +199m 4:20 / km
ahr:159 max:177 shoes: Asics Gel Kayano 25

Extremely pleased with how that's gone. Rain was difficult to deal with on the second lap but great news otherwise. Spun the rest of the long run, not keen to overdo it.

Cross Training 25:00 [2]

Not fun without tunes

Sublime
4 PM

Running 4:52 intensity: (26 @1) + (3:49 @2) + (37 @3) 0.95 km (5:08 / km) +15m 4:46 / km
ahr:145 max:156 shoes: Asics Gel Kayano 25

Tuesday Jan 28, 2020 #

4 PM

Running 4:45 intensity: (4:24 @1) + (21 @2) 0.94 km (5:04 / km)
ahr:120 max:136 shoes: Asics Gel Kayano 25

Cross Training warm up/down 10:00 [1]

Cross Training 34:00 [4]

5x3 mins [2] + 4x30 secs [90]

Fab

Around 100-110 rpm for the 3 mins and 130-140 rpm for the 30 secs, feeling alright about it even though I would've preferred to be on the hill reps. Didn't want to jump back into it that quickly though.

Running 20:06 intensity: (5 @1) + (8:20 @2) + (7:11 @3) + (4:30 @4) 3.74 km (5:22 / km) +25m 5:12 / km
ahr:156 max:183 shoes: Asics Gel Kayano 25

Went about as well as I could have hoped, really. Pain was 0 for the whole thing and was focusing on keeping my knees straight since that seems to be a pretty significant flaw in my running form. Only concern was a very mild jab while I was walking afterward. Lines up with when I got the pain on the cooldown of the session last Saturday and on the cooldown of the session last Tuesday. Also, intensity of session aka pressure put on foot seems to positively correlate with amount of pain felt, except it's after the fact instead of during. Interesting. My body might be very effectively ignoring the pain when I run, but then the chemicals keeping me painless wear off afterwards and boom, pain on cooldowns.

Rolling + stretching + calf raises.

Plan tomorrow is one run and one spin, collectively 90+ minutes for the day.

Monday Jan 27, 2020 #

10 AM

Cross Training 30:00 [2]

Superb
11 AM

Note

Big effort cycling home from the rangers hut and to lecture. Windy.
7 PM

Strength 1:15:00 [0]

GYM
8 PM

Note

Quite a decent amount of cycling today, but my body feels very, very good. Which makes me think the spinning has had a bit of a tapering effect on me.

Sunday Jan 26, 2020 #

6 PM

Running 4:19 intensity: (1:42 @1) + (2:37 @2) 0.82 km (5:15 / km)
ahr:126 max:138 shoes: Asics Gel Kayano 25

To gym
7 PM

Cross Training 1:10:00 [2]

Nice
8 PM

Running 4:11 intensity: (25 @1) + (3:46 @2) 0.77 km (5:24 / km) +12m 5:00 / km
ahr:139 max:150 shoes: Asics Gel Kayano 25

To library

Saturday Jan 25, 2020 #

6 PM

Cross Training warm up/down 10:00 [1]

Cross Training 35:00 [4]

12x2 mins [1 mins]

Cool

Felt pretty good, enjoyable stuff, bit sweaty and woulda liked to run BW today but it's for the better.

Friday Jan 24, 2020 #

3 PM

Cross Training 30:00 [2]

Rad

Thursday Jan 23, 2020 #

7 AM

Strength 1:15:00 [0]

Gym. Skipped sideways hops and some hurdle jumping but other than that good stuff. A bit of extra rolling on the foot, new thangs.
3 PM

Cross Training 40:00 [2]

Sweet

Wednesday Jan 22, 2020 #

10 AM

Cross Training 42:00 [2]

Awesome. 30 mins at gym then to lecture after showering.
4 PM

Cross Training 1:15:00 [2]

Grinding out the minutes before the meeting.

Tuesday Jan 21, 2020 #

6 PM

Running 12:14 intensity: (3:47 @1) + (8:27 @2) 2.29 km (5:21 / km) +15m 5:10 / km
ahr:130 max:142 shoes: Asics Gel Kayano 25

Running 40:02 intensity: (1:05 @1) + (10:04 @2) + (25:17 @3) + (3:34 @4) + (2 @5) 6.04 km (6:37 / km) +361m 5:06 / km
ahr:155 max:189 shoes: VJ Bolds

Running 8:04 intensity: (7 @1) + (17 @2) + (4:21 @3) + (3:19 @4) 1.17 km (6:53 / km) +48m 5:42 / km
ahr:162 max:180 shoes: Asics Gel Kayano 25

Backing off asap. Heel was mostly fine for the session, good up the bog, but downhill onto the road something got irritated and I wasn't able to run the rest of the way home without strong pain. Appt. with physio needs to happen, and switching to spinning for the foreseeable future. Calf raises.

Monday Jan 20, 2020 #

6 PM

Running 35:44 intensity: (2:19 @1) + (25:36 @2) + (7:34 @3) + (15 @4) 7.53 km (4:45 / km) +25m 4:40 / km
ahr:143 max:169 shoes: Asics Gel-DS Trainer 24

Run about the meadows, the part of the day where my heel was still fine.

Running 5:02 intensity: (26 @1) + (4:36 @2) 0.95 km (5:16 / km) +15m 4:54 / km
ahr:141 max:150 shoes: Asics Gel-DS Trainer 24

7 PM

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

Aaaand heel reacted during the hopping, first time I felt it was Saturday cooling down from the session, then during gym, and now it's a bit tender. Will keep an eye on it. Possible cause is shoes, don't have as much support as expected because didn't realize they're competition shoes, good news on the back of that is mileage shoes should arrive tomorrow and now I have racing flats which I couldn't say earlier.

Sunday Jan 19, 2020 #

2 PM

Running 1:32:24 intensity: (54 @1) + (29:29 @2) + (56:53 @3) + (5:08 @4) 17.69 km (5:13 / km) +253m 4:52 / km
ahr:154 max:174 shoes: Asics Gel-DS Trainer 24

Started off feeling pretty good for the first fifty minutes but deteriorated towards the end and felt pretty grindy finishing it up. Didn't go for an extra loop for the mileage, didn't feel beneficial.

Saturday Jan 18, 2020 #

12 PM

Running 16:25 intensity: (1:04 @1) + (1:20 @2) + (1:57 @3) + (12:04 @4) 3.05 km (5:23 / km)
ahr:163 max:175 shoes: Asics Gel-DS Trainer 24

Running 36:32 intensity: (4 @1) + (1:20 @2) + (1:26 @3) + (33:42 @4) 8.58 km (4:16 / km)
ahr:171 max:184 shoes: Asics Gel-DS Trainer 24

25 min tempo around the Meadows, then 5x strides, around 22 seconds. Thought about doing parkrun but realized it was too late to get the bus there. Starting to get very tempted. Good mix, tempo felt decently strong, and strides felt decently quick. Sunny day did not do anything for my hands, freezing cold.

Running 14:32 intensity: (16 @2) + (55 @3) + (13:21 @4) 2.68 km (5:25 / km) +13m 5:18 / km
ahr:169 max:178 shoes: Asics Gel-DS Trainer 24

Friday Jan 17, 2020 #

8 AM

Running 30:40 intensity: (3:37 @1) + (11:21 @2) + (14:57 @3) + (45 @4) 5.93 km (5:10 / km) +42m 5:00 / km
ahr:147 max:174 shoes: Asics Gel Kayano 25

Meadows laps, wonderful stuff
11 AM

Note

Sprint Map
Long Map
Middle Map
Just putting the US JWOC trials terrain all together in one place for anyone who wants to look at them.
6 PM

Running 42:14 intensity: (39 @1) + (4:28 @2) + (5:39 @3) + (29:58 @4) + (1:30 @5) 7.83 km (5:24 / km) +130m 4:59 / km
ahr:170 max:202 shoes: Asics Gel-DS Trainer 24

New shoes arrive to relieve the Gel Kayano of their duties, rest well my sweet princes. Up the Crags and around the Meadows, keeping things nice and simple.

Thursday Jan 16, 2020 #

12 PM

Running 22:38 intensity: (2:29 @1) + (15:05 @2) + (5:04 @3) 4.7 km (4:49 / km) +22m 4:42 / km
ahr:143 max:159 shoes: Asics Gel Kayano 25

To gym, not much time but will gather it across the day
1 PM

Strength 1:15:00 [0]

Tired gym sesh
2 PM

Running 5:04 [1] 0.95 km (5:21 / km) +14m 4:59 / km
ahr:109 max:120 shoes: Asics Gel Kayano 25

5 PM

Running 20:23 intensity: (18:44 @1) + (1:38 @2) + (1 @3) 3.25 km (6:16 / km) +14m 6:08 / km
ahr:117 max:146 shoes: Asics Gel Kayano 25

Setting into meeting
9 PM

Running 4:25 intensity: (1:59 @1) + (2:26 @2) 0.91 km (4:50 / km) +11m 4:34 / km
ahr:123 max:132 shoes: Asics Gel Kayano 25

Home

Wednesday Jan 15, 2020 #

2 PM

Running 1:30:39 intensity: (7:41 @1) + (21:42 @2) + (22:56 @3) + (38:17 @4) + (3 @5) 17.77 km (5:06 / km) +257m 4:45 / km
ahr:156 max:190 shoes: Asics Gel Kayano 25

Long run with a big pack of boys, good times. Intended to hit the 100-120 minute range but the pace at the end killed my desire to do that. Good long run though, content to take it.

Tuesday Jan 14, 2020 #

6 PM

Running 13:01 intensity: (5:40 @1) + (7:09 @2) + (12 @3) 2.39 km (5:26 / km) +14m 5:17 / km
ahr:131 max:157 shoes: Asics Gel Kayano 25

Running 35:07 intensity: (30 @1) + (30:23 @2) + (4:05 @3) + (9 @4) 5.31 km (6:37 / km) +297m 5:10 / km
ahr:147 max:166 shoes: VJ Bolds

4x3 mins + 4x30s

Enjoyed the hills a lot, good stuff. V slippery but dobs did well.

Running 12:28 intensity: (8:45 @2) + (3:17 @3) + (26 @4) 1.79 km (6:58 / km) +51m 6:06 / km
ahr:149 max:173 shoes: Asics Gel Kayano 25

Monday Jan 13, 2020 #

6 PM

Running 38:51 intensity: (23 @1) + (1:37 @2) + (21:23 @3) + (15:28 @4) 8.49 km (4:35 / km) +12m 4:33 / km
ahr:163 max:187 shoes: Asics Gel Kayano 25

Around the meadows before gym. Didn't realize I was going too fast until it was mentioned, my bad.

Running 4:47 intensity: (18 @1) + (3:32 @2) + (57 @3) 0.87 km (5:28 / km) +12m 5:07 / km
ahr:144 max:155 shoes: Under Armour Lightning 2

7 PM

Strength (Gym) 1:15:00 [0]

Gym

Overstepped today, tomorrow will be tough

Sunday Jan 12, 2020 #

11 AM

Running 46:35 intensity: (3:57 @1) + (6:18 @2) + (20:18 @3) + (16:02 @4) 10.48 km (4:27 / km) +41m 4:22 / km
ahr:157 max:183 shoes: Adidas Ultraboost

Nice run with the boys around Loch Morlich, very pretty loop and a large variety of weather in a short time. Still coughing what a shock

Saturday Jan 11, 2020 #

4 PM

Running 30:27 intensity: (8:31 @1) + (21:56 @2) 5.8 km (5:15 / km) +25m 5:08 / km
ahr:132 max:150 shoes: Asics Gel Kayano 25

Goin round, real easy, don't feel amazing.

Friday Jan 10, 2020 #

Note

Brussels Airlines, giving you two seconds to transfer, and not delivering your baggage. Name a more iconic trio.

Thursday Jan 9, 2020 #

11 AM

Running 5:11 intensity: (4:12 @1) + (59 @2) 0.9 km (5:47 / km) +14m 5:22 / km
ahr:117 max:135

Orienteering 1:35:35 intensity: (23:34 @1) + (58:44 @2) + (12:49 @3) + (28 @4) 11.78 km (8:07 / km) +475m 6:45 / km
ahr:137 max:167 shoes: VJ Bolds

Long training at Chatel de Madera. Felt alright and didn't feel weak on the climbs for the first time this week. Routes mostly good, bad on 18 when I was on a trail and it turned and I tried to go to the trail that would bring me closer and ended up in some gross woods. Enjoyed myself since my expectation was pure filth and pain.

Wednesday Jan 8, 2020 #

10 AM

Running 11:41 intensity: (10:59 @1) + (41 @2) + (1 @3) 1.91 km (6:08 / km)
ahr:117 max:145 shoes: VJ Bolds

Orienteering 40:18 intensity: (4:42 @1) + (58 @2) + (8:31 @3) + (26:07 @4) 6.1 km (6:36 / km) +147m 5:54 / km
ahr:160 max:177 shoes: VJ Bolds

To Navalmoral Southwest for a one-man relay. Was my biggest nightmare last year so this was a bit better. Lost the train immediately on the different gaffle followed by a mistake on 3. Mostly good from there save for some minor bobbles, but legs were absolutely dead on any mild uphill, made it tough when I caught up Carcas and David to make it a race.

Running 9:50 intensity: (1:39 @1) + (8:11 @2) 1.87 km (5:16 / km) +17m 5:02 / km
ahr:135 max:150 shoes: VJ Bolds

4 PM

Running 3:05 intensity: (1:17 @1) + (1:48 @2) 0.49 km (6:18 / km) +21m 5:11 / km
ahr:125 max:138 shoes: VJ Bolds

Orienteering 40:21 intensity: (40 @1) + (11:12 @2) + (18:53 @3) + (9:36 @4) 6.45 km (6:15 / km) +131m 5:41 / km
ahr:156 max:178 shoes: VJ Bolds

Back to Hoyo de Pinares, a return to the most therapeutic terrain I've ever run on. So good. Took it as easy as possible. No major Ls, just bobbles.

Tuesday Jan 7, 2020 #

11 AM

Running warm up/down 11:01 [1] 2.01 km (5:29 / km) +17m 5:16 / km
shoes: VJ Bolds

Orienteering 42:57 intensity: (14:00 @1) + (28:57 @2) 4.59 km (9:22 / km) +248m 7:22 / km
ahr:120 max:151 shoes: VJ Bolds

O-Intervals in a tricky forest, alone on the first one but in the pack for the other three. Mostly pretty good navigation, other than the first control on first and third interval, brilliant since focus was the beginning of the race, ideal. Did pretty well otherwise when it was easy to muck it up.

Running warm up/down 7:20 [1] 1.38 km (5:20 / km)
shoes: VJ Bolds

4 PM

Running 7:47 intensity: (1:28 @1) + (6:09 @2) + (10 @3) 1.24 km (6:18 / km)
ahr:134 max:154 shoes: VJ Bolds

Orienteering 56:18 intensity: (4:51 @1) + (37:23 @2) + (13:47 @3) + (17 @4) 5.46 km (10:19 / km) +214m 8:37 / km
ahr:144 max:166 shoes: VJ Bolds

Infierno de Navalmoral. Started alright on the first bit, but fell apart after I hit 15. Missed 16, then just never reset and was bumbling around pretending I was hitting 17, 18, and 19. Regained my senses a bit going to the top of the hill to 20 and good stuff from there.

Monday Jan 6, 2020 #

11 AM

Running 8:15 intensity: (1:17 @1) + (4:47 @2) + (1:50 @3) + (21 @4) 1.66 km (4:58 / km) +28m 4:35 / km
ahr:142 max:178 shoes: Adidas Ultraboost

Orienteering 15:58 intensity: (14:27 @2) + (1:31 @3) 3.41 km (4:41 / km) +68m 4:15 / km
ahr:145 max:155 shoes: Adidas Ultraboost

Dodgy map but was moving alright, still spluttering too much so didn't push. Decent nav for most of it beyond a clear lack of thought on 8.

Running 11:41 intensity: (2:19 @1) + (7:17 @2) + (1:43 @3) + (22 @4) 1.8 km (6:29 / km) +64m 5:31 / km
ahr:137 max:172 shoes: Adidas Ultraboost

4 PM

Orienteering 14:10 intensity: (41 @1) + (13:29 @2) 2.79 km (5:04 / km) +31m 4:48 / km
ahr:140 max:150 shoes: Adidas Ultraboost

Bit of abuse resistance training in Spain, good stuff

Running 8:28 intensity: (8:27 @1) + (1 @2) 1.7 km (4:59 / km) +23m 4:40 / km
ahr:117 max:132 shoes: Adidas Ultraboost

Sunday Jan 5, 2020 #

11 AM

Running 12:05 intensity: (49 @1) + (11:03 @2) + (13 @3) 2.45 km (4:56 / km) +40m 4:34 / km
ahr:141 max:152 shoes: VJ Bolds

Orienteering 43:41 intensity: (25 @1) + (1:24 @2) + (32:24 @3) + (9:28 @4) 6.68 km (6:32 / km) +152m 5:52 / km
ahr:161 max:178 shoes: VJ Bolds

Physically still meh, but better than in the sprint in the afternoon. Started well, mistakes on 5, 6, decent for a bit, but then relative pace was slow, bled a lot of time just from running slowly. Ill though, not concerned.

Running 9:02 intensity: (25 @1) + (8:37 @2) 1.46 km (6:11 / km) +28m 5:39 / km
ahr:136 max:144 shoes: VJ Bolds

5 PM

Orienteering 21:51 intensity: (1:12 @1) + (20:37 @2) + (2 @3) 3.43 km (6:22 / km) +55m 5:53 / km
ahr:141 max:152 shoes: Asics Gel Kayano 25

Saturday Jan 4, 2020 #

11 AM

Running (wu) 9:12 intensity: (4:05 @1) + (5:07 @2) 1.71 km (5:22 / km) +36m 4:52 / km
ahr:131 max:150 shoes: VJ Bolds

Running (cd) 10:28 intensity: (18 @1) + (10:09 @2) + (1 @3) 1.98 km (5:18 / km) +35m 4:52 / km
ahr:143 max:151 shoes: Adidas Ultraboost

Orienteering 48:46 intensity: (58 @1) + (12:40 @2) + (20:40 @3) + (14:28 @4) 7.8 km (6:15 / km) +198m 5:33 / km
ahr:156 max:175 shoes: VJ Bolds

Magic Kings O-Cup Middle

Felt myself getting better over the last few days, but today I was coughing and snotty and generally grim for a lot of it. Felt it physically in some places. Technically decent, but lost seven minutes on leg 14, wasn't attacking from where I thought I was.

5 PM

Running 37:57 intensity: (2:38 @1) + (15:06 @2) + (6:57 @3) + (13:16 @4) 7.4 km (5:08 / km) +137m 4:42 / km
ahr:153 max:175 shoes: Asics Gel Kayano 25

Heart rate still a bit too high and still coughing. Standard business at this point.

Friday Jan 3, 2020 #

5 PM

Running 37:52 intensity: (1:24 @1) + (18:21 @2) + (17:00 @3) + (1:07 @4) 7.36 km (5:09 / km) +138m 4:42 / km
ahr:147 max:184 shoes: Asics Gel Kayano 25

In Burgohondo with the boys. Lovely although a distinct lack of sunset pics

Thursday Jan 2, 2020 #

12 PM

Running 42:18 intensity: (1:22 @1) + (13:54 @2) + (21:30 @3) + (5:32 @4) 8.33 km (5:05 / km) +88m 4:49 / km
ahr:153 max:176 shoes: Asics Gel Kayano 25

Pre-travel road running. Cough cough

Wednesday Jan 1, 2020 #

12 PM

Note

Bit o core
5 PM

Running 1:00:00 [3] 12.64 km (4:45 / km)
shoes: Asics Gel Kayano 25

Treadmill in the end, couldn't decide on a route. While I feel a little stuffed up didn't need to blow my nose, and progressed from 4'55s to 4'15s, keeping it easy. Good.

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