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Training Log Archive: Thompass

In the 31 days ending Jul 31, 2020:

activity # timemileskm+m
  Easy Run26 28:01:20 190.57(8:49) 306.69(5:29) 5432
  Strength11 9:25:00
  Easy XT4 6:24:48
  Total41 43:51:08 190.57 306.69 5432
  [1-5]30 34:26:08

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Friday Jul 31, 2020 #

Note
(rest day)

read a book

Thursday Jul 30, 2020 #

4 PM

Easy Run 1:10:01 intensity: (5:40 @1) + (14:58 @2) + (43:25 @3) + (5:58 @4) 15.67 km (4:28 / km) +72m 4:22 / km
ahr:152 max:174 shoes: Brooks Ravenna 10

On the Pencaitland Railway with Alice and Nixon, easier on the way out thanks to the gradual decline and a bit grindy on the climbs. Ticked off 4:15s for the last 4k as Alice zoomed off, felt quite nice. No pain on shin from yesterday, so no worries and happy days. New shoes feel divine.

Wednesday Jul 29, 2020 #

2 PM

Easy Run 1:02:44 intensity: (5:34 @1) + (19:53 @2) + (30:41 @3) + (6:36 @4) 10.81 km (5:48 / km) +437m 4:50 / km
ahr:150 max:176 shoes: Inov8 Mudclaw 300

Nice Pentlands visit from Bonaly, Bell's and Capelaw. Left leg was pinging a bit around the shin at times, good times.
5 PM

Strength 1:00:00 [0]

Tuesday Jul 28, 2020 #

4 PM

Easy Run 13:50 intensity: (11:49 @1) + (2:01 @2) 2.42 km (5:42 / km)
ahr:119 max:135 shoes: Asics GT-2000 7

Easy Run 36:59 intensity: (5:14 @1) + (10:16 @2) + (15:37 @3) + (5:45 @4) + (7 @5) 6.98 km (5:18 / km)
ahr:149 max:193 shoes: Asics GT-2000 7

8 mins tempo + 10x300[100]

Slow 100s, loads of rest. Was expecting shit for the 8 mins but came out of the wind at 3'29 and feeling good, stuck with it, didn't push any more to leave room for 300s. Banged out 52s for the first 9 and a 46 for the last one, good stuff good session.
C • Tekkers 1

Easy Run 12:04 intensity: (36 @1) + (1:01 @2) + (10:09 @3) + (18 @4) 2.24 km (5:23 / km)
ahr:156 max:167 shoes: Asics GT-2000 7

Monday Jul 27, 2020 #

11 AM

Easy Run 35:21 intensity: (2:27 @1) + (32:13 @2) + (41 @3) 6.92 km (5:07 / km) +33m 5:00 / km
ahr:140 max:155 shoes: Asics GT-2000 7

5 PM

Strength 1:00:00 [0]

Sunday Jul 26, 2020 #

12 PM

Easy Run 1:32:44 intensity: (1:50 @1) + (14:50 @2) + (37:11 @3) + (38:19 @4) + (34 @5) 14.07 km (6:35 / km) +742m 5:13 / km
ahr:160 max:196 shoes: Inov8 Mudclaw 300

Easy pentlands. 90 mins done and dusted, good signs for future long runs. Got dominated by some windy, rainy bullshit for a solid chunk of the beginning.

Saturday Jul 25, 2020 #

10 AM

Easy Run 15:12 intensity: (7:48 @1) + (7:24 @2) 2.7 km (5:37 / km) +1m 5:37 / km
ahr:126 max:143 shoes: Asics GT-2000 7

Easy Run 40:00 intensity: (29 @1) + (2:06 @2) + (5:24 @3) + (31:34 @4) + (27 @5) 9.75 km (4:06 / km) +1m 4:06 / km
ahr:173 max:190 shoes: Inov8 Mudclaw 300

3x8mins [2] + 2x4mins [1]

Windy and still a bit tired, not expecting big things today. Went off feeling and let things play out however they wanted, ended up centering around 3:41s on the 8s and 3:31s on the 4s. We'll see how those paces look next week I guess.

Easy Run 6:39 intensity: (1:18 @1) + (2:51 @2) + (2:30 @3) 0.87 km (7:37 / km) +2m 7:32 / km
ahr:142 max:163 shoes: Inov8 Mudclaw 300

Easy Run 15:00 intensity: (5:18 @1) + (9:42 @2) 2.43 km (6:10 / km)
ahr:129 max:140 shoes: Asics GT-2000 7

Friday Jul 24, 2020 #

7 PM

Easy Run 42:13 intensity: (25:34 @1) + (16:14 @2) + (25 @3) 7.87 km (5:22 / km) +73m 5:08 / km
ahr:129 max:157 shoes: Asics GT-2000 7

Meadows Meh-lage

100m - Splits

Thursday Jul 23, 2020 #

1 PM

Easy Run 42:01 intensity: (4:09 @1) + (26:21 @2) + (10:16 @3) + (1:08 @4) + (7 @5) 6.93 km (6:04 / km) +369m 4:47 / km
ahr:144 max:191 shoes: Inov8 Mudclaw 300

Running out to Ben Lui and a little bit up.
2 PM

Note

Ben Lui, Beinn a'Chleibh, Ben Oss, Beinn Dubhchraig

Nerve-racking bits at the beginning, lost the path and transferred to the map, no contacts and cloudy so was not quick. Got up the spur and found another path and from there, smooth sailing. Left the clouds behind for good after the second Munro except for a brief visit on the final one. Sweet contouring route to the saddle before Ben Oss because reclimbing Ben Lui seemed a bit excessive. Route back to the gravel path was a bit rogue and marshy but easy to navigate and a touch shorter. Made it back in time alright.

Wednesday Jul 22, 2020 #

5 PM

Easy Run 1:02:48 intensity: (5:20 @1) + (56:00 @2) + (1:18 @3) + (10 @4) 12.02 km (5:13 / km) +234m 4:46 / km
ahr:139 max:181 shoes: Inov8 Mudclaw 300

Along the West Highland Way, more dropping on the way out than it felt so long climb back took extra time, stopped short at the shop.

Tuesday Jul 21, 2020 #

4 PM

Easy Run 13:47 intensity: (7:56 @1) + (5:51 @2) 2.53 km (5:27 / km)
ahr:127 max:145 shoes: Asics GT-2000 7

Easy Run 48:23 intensity: (4:23 @1) + (32:30 @2) + (9:11 @3) + (2:19 @4) 8.61 km (5:37 / km)
ahr:145 max:172 shoes: Asics GT-2000 7

8 min threshold + 3x(400[100] + 300[200] + 200[300] + 100 [400])

300s weren't fun but I was generally moving pretty well I think. Much better feeling than Saturday. Nice 13.1 to end which makes me think I'm losing my eyebrow.

Easy Run 14:30 intensity: (2:17 @1) + (12:13 @2) 2.24 km (6:28 / km)
ahr:134 max:144 shoes: Asics GT-2000 7

Monday Jul 20, 2020 #

12 PM

Easy Run 39:31 intensity: (19:47 @1) + (19:44 @2) 7.42 km (5:20 / km) +59m 5:08 / km
ahr:127 max:142 shoes: Asics GT-2000 7

the misadventures of Jimmy Cogsworth
5 PM

Strength 1:00:00 [0]

Sunday Jul 19, 2020 #

12 PM

Easy Run 1:19:13 intensity: (3:27 @1) + (11:10 @2) + (49:39 @3) + (14:55 @4) + (2 @5) 12.34 km (6:25 / km) +612m 5:09 / km
ahr:157 max:188 shoes: Inov8 Mudclaw 300

Nice set of miles in the Pentlands, picking off the Carnethy Hills sans race route. Very nice, a bit windy, good chat.

Weekly hours and kilometers since injury are looking positive.

Saturday Jul 18, 2020 #

10 AM

Easy Run 16:07 intensity: (3:36 @1) + (11:21 @2) + (1:10 @3) 3.2 km (5:02 / km)
ahr:139 max:155 shoes: Asics GT-2000 7

Easy Run 43:33 intensity: (30 @1) + (1:24 @2) + (8:38 @3) + (31:30 @4) + (1:31 @5) 10.39 km (4:11 / km)
ahr:170 max:190 shoes: Inov8 Mudclaw 300

4x6mins [2] + 3x3mins [1]

Planned four 3s, was going well, girls helped me along on my second 3 but crashed on the third one and bailed. Hard day, legs felt heavy early on. Done deal next day.

Easy Run 5:39 intensity: (28 @1) + (1:30 @2) + (3:26 @3) + (15 @4) 0.97 km (5:51 / km)
ahr:150 max:168 shoes: Inov8 Mudclaw 300

Easy Run 14:50 intensity: (1:10 @1) + (13:40 @2) 2.36 km (6:17 / km) +28m 5:56 / km
ahr:138 max:149 shoes: Asics GT-2000 7

Friday Jul 17, 2020 #

4 PM

Easy XT 54:32 intensity: (33:42 @1) + (16:56 @2) + (3:36 @3) + (18 @4)
ahr:120 max:170

19,625km, 114,6m climb
5 PM

Strength 30:00 [0]

Thursday Jul 16, 2020 #

1 PM

Easy Run 43:20 intensity: (4:16 @1) + (21:18 @2) + (17:20 @3) + (26 @4) 8.99 km (4:49 / km) +136m 4:29 / km
ahr:146 max:174 shoes: Asics GT-2000 7

need to workshop the Thursday run, either more craigmillar loops and walk back or find an area with less tarmac

Wednesday Jul 15, 2020 #

12 PM

Easy Run 1:06:00 intensity: (4:13 @1) + (46:19 @2) + (13:54 @3) + (1:34 @4) 11.38 km (5:48 / km) +359m 5:01 / km
ahr:146 max:175 shoes: Inov8 Mudclaw 300

Kips
5 PM

Strength 40:00 [0]

Tuesday Jul 14, 2020 #

4 PM

Easy Run 15:00 intensity: (4:16 @1) + (10:44 @2) 2.74 km (5:29 / km)
ahr:130 max:142 shoes: Asics GT-2000 7

Easy Run 47:25 intensity: (1:30 @1) + (5:10 @2) + (18:06 @3) + (21:35 @4) + (1:04 @5) 8.8 km (5:23 / km)
ahr:163 max:191 shoes: Asics GT-2000 7

8mins [4] + 4x(400[200],200[200],200[400])

Dalkeith track. Tempo on grass went swimmingly. Was pretty bang on with the paces the first two sets, then got faster for the next two moving through Holly. Learning how to run in the pre-session strides.

3:32
72, 32, 32
71, 32, 32
67, 31, 31
66, 32, 29 *30 according to Nixon :(*
C • Learning how to run 4

Easy Run 14:16 intensity: (6:38 @2) + (7:25 @3) + (13 @4) 2.19 km (6:31 / km)
ahr:150 max:168 shoes: Asics GT-2000 7

Monday Jul 13, 2020 #

12 PM

Easy Run 40:00 intensity: (12:11 @1) + (26:55 @2) + (14 @3) + (35 @4) + (5 @5) 6.94 km (5:46 / km) +82m 5:27 / km
ahr:134 max:191 shoes: Asics GT-2000 7

nothing special today, nice one
5 PM

Strength 1:00:00 [0]

Sunday Jul 12, 2020 #

12 PM

Easy Run 1:16:37 intensity: (13:45 @1) + (40:48 @2) + (20:39 @3) + (1:25 @4) 12.75 km (6:01 / km) +544m 4:57 / km
ahr:143 max:178 shoes: Inov8 Mudclaw 300

Nice loop in the pentlands. Can't tell if my ankle was dodge or not.

Saturday Jul 11, 2020 #

11 AM

Easy Run 15:27 intensity: (3:14 @1) + (10:30 @2) + (1:43 @3) 2.9 km (5:19 / km)
ahr:139 max:164 shoes: Asics GT-2000 7

Easy Run 45:41 intensity: (20 @1) + (1:04 @2) + (8:58 @3) + (28:21 @4) + (6:58 @5) 10.31 km (4:26 / km)
ahr:176 max:197 shoes: Inov8 Mudclaw 300

3x(6 [2], 3 [1], 1 [3])

Quasi progression, felt pretty good for all of it, popped in the strides after and bonked all the way home so reckon I nailed it.
C • Strides 1

Easy Run 7:46 intensity: (2:19 @1) + (4:27 @2) + (1:00 @3) 0.93 km (8:23 / km)
ahr:137 max:160 shoes: Asics GT-2000 7

Easy Run 24:09 intensity: (7:06 @1) + (17:03 @2) 3.38 km (7:08 / km) +39m 6:45 / km
ahr:133 max:145 shoes: Asics GT-2000 7

Friday Jul 10, 2020 #

12 PM

Easy XT 2:45:51 intensity: (2:04:05 @1) + (41:46 @2)
ahr:114 max:151

61,303km, 561,9m climb

gonna smash 8.5hrs this week
5 PM

Strength 15:00 [0]

for shame

Thursday Jul 9, 2020 #

11 AM

Easy Run 46:28 intensity: (10:42 @1) + (25:06 @2) + (10:03 @3) + (37 @4) 7.88 km (5:54 / km) +217m 5:11 / km
ahr:139 max:168 shoes: Asics GT-2000 7

Wednesday Jul 8, 2020 #

12 PM

Easy Run 1:01:01 intensity: (6:29 @1) + (22:14 @2) + (21:21 @3) + (10:57 @4) 10.86 km (5:37 / km) +308m 4:55 / km
ahr:150 max:178 shoes: Inov8 Mudclaw 300

5 PM

Strength 1:00:00 [0]

Tuesday Jul 7, 2020 #

11 AM

Easy Run 16:58 intensity: (12:31 @1) + (4:26 @2) + (1 @3) 3.12 km (5:27 / km) +18m 5:18 / km
ahr:125 max:140 shoes: Asics GT-2000 7

Easy Run 42:29 intensity: (41 @1) + (58 @2) + (3:45 @3) + (35:21 @4) + (1:44 @5) 7.93 km (5:22 / km)
ahr:176 max:199 shoes: Asics GT-2000 7

10 mins tempo + 10x1 mins

Quads pretty minced despite some massage efforts and I struggled on the pre-session accelerations, but got through the tempo pretty strongly, quads seizing up a bit close to the end, and after a bit of a slow first 1 went fine there too. Good session.

Easy Run 19:20 intensity: (10:38 @1) + (8:41 @2) + (1 @3) 3.25 km (5:56 / km) +14m 5:49 / km
ahr:127 max:145 shoes: Asics GT-2000 7

Monday Jul 6, 2020 #

12 PM

Easy XT 1:09:38 intensity: (8:53 @1) + (37:49 @2) + (22:17 @3) + (39 @4)
ahr:145 max:170

23,464km, 282,6m climb

Easy day, way out east was pretty dope and found a nice field, then portobello and back was less fun.
5 PM

Strength 1:00:00 [0]

Sunday Jul 5, 2020 #

10 AM

Easy Run 1:21:14 intensity: (10:07 @1) + (46:42 @2) + (19:58 @3) + (4:27 @4) 13.44 km (6:03 / km) +322m 5:24 / km
ahr:143 max:175 shoes: Inov8 Mudclaw 300

Saturday Jul 4, 2020 #

12 PM

Easy Run 27:23 intensity: (3:28 @1) + (12:21 @2) + (7:46 @3) + (3:48 @4) 5.2 km (5:16 / km)
ahr:147 max:181 shoes: Asics GT-2000 7

Easy Run 36:00 intensity: (15 @1) + (16 @2) + (16:00 @3) + (19:29 @4) 9.1 km (3:57 / km)
ahr:164 max:183 shoes: VJ Bolds

Easy Run 5:49 intensity: (24 @1) + (1:22 @2) + (4:03 @3) 0.86 km (6:44 / km)
ahr:151 max:162 shoes: VJ Bolds

C • get rekt 4

Easy Run 14:15 intensity: (39 @1) + (13:32 @2) + (4 @3) 2.36 km (6:03 / km) +28m 5:42 / km
ahr:139 max:155 shoes: Asics GT-2000 7

Friday Jul 3, 2020 #

10 AM

Easy XT 1:34:47 intensity: (35:32 @1) + (56:23 @2) + (2:52 @3)
ahr:129 max:164

32,813km, 273,7m climb
5 PM

Strength 1:00:00 [0]

Thursday Jul 2, 2020 #

4 PM

Easy Run 30:54 intensity: (1:05 @1) + (20:51 @2) + (8:06 @3) + (52 @4) 6.64 km (4:39 / km) +62m 4:27 / km
ahr:147 max:182 shoes: Asics GT-2000 7

Wednesday Jul 1, 2020 #

11 AM

Easy Run 1:20:39 intensity: (1:35 @1) + (19:33 @2) + (37:05 @3) + (22:26 @4) 12.97 km (6:13 / km) +644m 4:59 / km
ahr:157 max:182 shoes: VJ Bolds

Forfeited minutes tomorrow in favour of a nicer run today, lots of boggy grass and softness, solid run. Was such a wet wipe on the descents, didn't tie shoes tight enough either.
5 PM

Strength 1:00:00 [0]

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