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Training Log Archive: Thompass

In the 31 days ending Dec 31, 2020:

activity # timemileskm+m
  Easy Run25 19:59:45 140.79(8:31) 226.58(5:18) 2826
  Strength7 6:00:00
  Quality Run4 2:39:16 22.54(7:04) 36.27(4:23) 375
  Long Run1 1:56:00 13.36(8:41) 21.49(5:24) 332
  Total33 30:35:01 176.68 284.34 3533
  [1-5]26 24:35:01

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Thursday Dec 31, 2020 #

12 PM

Strength 30:00 [0]

1 PM

Easy Run 1:10:54 intensity: (7:24 @1) + (1:03:30 @2) 13.55 km (5:14 / km) +110m 5:02 / km
ahr:138 max:151 shoes: Brooks Ravenna 10

Meadows laps

Wednesday Dec 30, 2020 #

1 PM

Easy Run 1:09:51 intensity: (14:07 @1) + (54:47 @2) + (57 @3) 13.1 km (5:20 / km) +126m 5:05 / km
ahr:135 max:160 shoes: Inov8 Mudclaw 300

W/ Alice, tried to go on the Seat but it was a deathtrap so we bailed to KF and Meadows.

Tuesday Dec 29, 2020 #

11 AM

Easy Run 15:00 intensity: (2:06 @1) + (12:54 @2) 2.98 km (5:02 / km) +17m 4:53 / km
ahr:137 max:151 shoes: Inov8 Mudclaw 300

Knee is usually a <1 while running, actually got better during the session, but doing scorpions with my right leg does raise the pain to a 5 or 6.

Quality Run 36:00 intensity: (4 @1) + (21 @2) + (5:19 @3) + (30:16 @4) 8.91 km (4:03 / km)
ahr:173 max:187 shoes: Inov8 Mudclaw 300

6x4mins + 2mins recovery

Felt good, the fresh snow made the southern half of the meadows quite sloppy, but the northern half was shovelled and quicker other than dodging a lot of people. Snow was questionably faster when we had to go on it to get around people taking up the whole path, bike lane and walking lane and everything, very impressive job to be a maximum pain in the ass, but also was uneven so didn't default to it.

Planned to start chill and see how the slippy treated us. Executed well, last rep was on the shovelled bit so went a bit faster than the planned 3:35s to finish. Recovery slowed down more than intended, although tbf after the fifth rep it was because I went back to Noah, speed was around 5s again for most of it.

Easy Run 18:10 intensity: (1:36 @1) + (15:05 @2) + (1:29 @3) 3.19 km (5:42 / km) +26m 5:28 / km
ahr:142 max:157 shoes: Inov8 Mudclaw 300

Monday Dec 28, 2020 #

2 PM

Easy Run 45:23 intensity: (1:38 @1) + (31:32 @2) + (12:13 @3) 8.92 km (5:05 / km) +83m 4:52 / km
ahr:147 max:162 shoes: Brooks Ravenna 10

Mudclaws and Ravennas are at 900km, time to sort out replacements.

Sunday Dec 27, 2020 #

1 PM

Easy Run 1:16:15 intensity: (3:59 @1) + (44:11 @2) + (26:45 @3) + (1:20 @4) 14.8 km (5:09 / km) +173m 4:52 / km
ahr:147 max:170 shoes: Inov8 Mudclaw 300

Mortonhall with Alice. Knee was twinging before we started running, but didn't break 1 on the pain scale for the whole thing. Wonder if it was the excessive pavement yesterday.

Saturday Dec 26, 2020 #

1 PM

Easy Run 59:43 intensity: (8:46 @1) + (25:02 @2) + (20:32 @3) + (5:23 @4) 12.36 km (4:50 / km) +109m 4:38 / km
ahr:147 max:170 shoes: Brooks Ravenna 10

Went down to the meadows and tried to pick up a bit, which worked somewhat going east, but the wind wasn't very kind. Everything felt fine.

Friday Dec 25, 2020 #

10 AM

Easy Run 32:15 intensity: (8:48 @1) + (16:52 @2) + (6:18 @3) + (17 @4) 6.09 km (5:18 / km) +92m 4:56 / km
ahr:139 max:169 shoes: Inov8 Mudclaw 300

Up Blackford Hill pre-brekkie. Little bit of knee aggravation.

Thursday Dec 24, 2020 #

1 PM

Easy Run 1:04:01 intensity: (12:18 @1) + (32:53 @2) + (14:14 @3) + (4:36 @4) 10.93 km (5:52 / km) +386m 4:59 / km
ahr:143 max:172 shoes: Inov8 Mudclaw 300

Can't believe the guy taking up the whole road. Was passing in the mud on the side of the road to get by and he swung out his walking stick to keep me away from him. He missed but what a bastard.

Wednesday Dec 23, 2020 #

12 PM

Easy Run 59:18 intensity: (14:14 @1) + (40:32 @2) + (4:32 @3) 10.81 km (5:29 / km) +159m 5:07 / km
ahr:137 max:161 shoes: Inov8 Mudclaw 300

Revisited the cursed path in my personal journey of redemption and overcoming fear.

Watched Green Book as well, great film. Didn't even recognize Viggo. His movie wife looked insanely familiar but can't figure out why.

Tuesday Dec 22, 2020 #

1 PM

Easy Run 15:00 intensity: (7:23 @1) + (7:37 @2) 2.85 km (5:16 / km)
ahr:129 max:149 shoes: Brooks Ravenna 10

Quality Run 30:00 intensity: (12 @1) + (40 @2) + (11:10 @3) + (17:58 @4) 7.22 km (4:09 / km) +4m 4:09 / km
ahr:165 max:177 shoes: Brooks Ravenna 10

6x3mins at 3:45-4:00 with 2mins recovery at ~4:45s

Went well, concrete started hurting my feet so would recover on the grass. No concerns, wasn't meant to be a toughie.

Easy Run 15:27 intensity: (27 @1) + (11:54 @2) + (3:06 @3) 2.96 km (5:14 / km) +33m 4:57 / km
ahr:146 max:160 shoes: Brooks Ravenna 10

Monday Dec 21, 2020 #

1 PM

Easy Run 30:43 intensity: (6:40 @1) + (23:46 @2) + (17 @3) 5.96 km (5:09 / km) +50m 4:57 / km
ahr:137 max:153 shoes: Brooks Ravenna 10

picking up wrapping paper from home. Bit of an interesting one, my tailbone has been hurting for the past three runs.

Sunday Dec 20, 2020 #

Note

No idea what took it out of me but I slept almost ten hours. Oof
C • Wow 2
7 PM

Easy Run 1:00:41 intensity: (4:33 @1) + (40:09 @2) + (15:12 @3) + (47 @4) 11.55 km (5:15 / km) +66m 5:07 / km
ahr:146 max:168 shoes: Brooks Ravenna 10

I'm getting a lot of notifications by email that my Local Legends are being stolen. I'll have to give them up until January when I'm running from my flat again.

Saturday Dec 19, 2020 #

12 PM

Easy Run 1:00:21 intensity: (6:02 @1) + (46:41 @2) + (7:38 @3) 11.65 km (5:11 / km) +162m 4:51 / km
ahr:142 max:159 shoes: Brooks Ravenna 10

staircase to normality

Edinburgh is so slippy at the moment had some PTSD
5 PM

Strength 1:00:00 [0]

core while we lose to Everton

Friday Dec 18, 2020 #

9 AM

Easy Run 50:55 intensity: (5:24 @1) + (34:19 @2) + (11:07 @3) + (5 @4) 10.13 km (5:02 / km) +86m 4:49 / km
ahr:144 max:165 shoes: Brooks Ravenna 10

pre-exam easy run, sticking to the plan, lovely stuff, saw Niamh and Spud

Thursday Dec 17, 2020 #

2 PM

Easy Run 39:50 intensity: (4:26 @1) + (26:34 @2) + (5:56 @3) + (2:54 @4) 7.95 km (5:01 / km) +45m 4:52 / km
ahr:146 max:175 shoes: Brooks Ravenna 10

Had a wee look at the 2021 racing calendar and have started tracking some flights, hope this isn't misplaced. Some of the races look amazing.

Wednesday Dec 16, 2020 #

3 PM

Easy Run 30:14 intensity: (5:58 @1) + (22:00 @2) + (2:08 @3) + (8 @4) 5.9 km (5:07 / km) +58m 4:53 / km
ahr:139 max:177 shoes: Brooks Ravenna 10

Knee felt pretty much exactly as I expected which is good. Left foot felt a bit rogue but chalking it up to the general weirdness of returning to running.

Tuesday Dec 15, 2020 #

Note

Third exam done, that's more like what we want to see.

Monday Dec 14, 2020 #

5 PM

Strength 1:00:00 [0]

gym session at home

Sunday Dec 13, 2020 #

9 AM

Strength 30:00 [0]

Knee felt stable during slalom hops but direct contact with the ground is still v painful. Running may be back soon though based on that.

Saturday Dec 12, 2020 #

Note

Second exam down, went okay, some incomplete proofs but felt alright. Woke up surprised because my knee had almost full range of movement but it stiffened up a little later. Walking pretty well.

Friday Dec 11, 2020 #

Note

First exam done, tough wan. Very tough wan.
C • Does this mean 12

Thursday Dec 10, 2020 #

Note

Sleeping was tricky.

Wednesday Dec 9, 2020 #

12 PM

Easy Run 19:38 intensity: (10:37 @1) + (9:01 @2) 3.55 km (5:32 / km) +53m 5:09 / km
ahr:128 max:147 (injured) shoes: Brooks Ravenna 10

That's what I get for wearing road shoes. Slipped on mud and landed in gravel, rather large and deep cut to the right of my right knee. Got help from Nixon, scrubbed it out and will attend to it. A few days no running guaranteed while it heals, hope everything is fine infection-wise. Minor roadbump in the training plan but shouldn't lose much, in the grand scheme of things I think I've come out fine.

Tuesday Dec 8, 2020 #

11 AM

Easy Run 12:11 intensity: (4:14 @1) + (7:57 @2) 2.45 km (4:58 / km)
ahr:130 max:142 shoes: Inov8 Mudclaw 300

Easy Run 48:00 intensity: (14 @1) + (1:09 @2) + (5:09 @3) + (41:28 @4) 12.03 km (3:59 / km)
ahr:173 max:182 shoes: Inov8 Mudclaw 300

8x5mins w/ 1min rest. Working alright, paces sagging towards the middle like a poorly made bake but the conditions were majorly sloppy so don't really care.

Easy Run 15:39 intensity: (2:35 @1) + (13:03 @2) + (1 @3) 2.59 km (6:03 / km) +51m 5:31 / km
ahr:135 max:152 shoes: Inov8 Mudclaw 300

Monday Dec 7, 2020 #

12 PM

Easy Run 44:48 intensity: (10:28 @1) + (29:01 @2) + (5:19 @3) 8.36 km (5:22 / km) +118m 5:00 / km
ahr:137 max:158 shoes: Inov8 Mudclaw 300

crags and meadows
6 PM

Strength 1:00:00 [0]

Sunday Dec 6, 2020 #

9 AM

Long Run 1:56:00 intensity: (9:05 @1) + (1:18:07 @2) + (27:25 @3) + (1:23 @4) 21.49 km (5:24 / km) +332m 5:01 / km
ahr:145 max:169 shoes: Inov8 Mudclaw 300

o mama


Good week

Saturday Dec 5, 2020 #

10 AM

Easy Run 12:20 [1] 2.46 km (5:01 / km)
shoes: Inov8 Mudclaw 300

11 AM

Quality Run 44:46 intensity: (5:14 @1) + (5:03 @2) + (7:19 @3) + (27:10 @4) 7.86 km (5:42 / km) +371m 4:37 / km
ahr:162 max:184 shoes: Inov8 Mudclaw 300

Thought I was doing okay considering conditions on KF but a dog jumped up on me, had to stop to get him to go and lost pace.

8mins --> 3x30s, 3x60s, 3x2mins, 3x60s, 3x30s

Easy Run 16:32 intensity: (3:48 @1) + (12:44 @2) 2.61 km (6:20 / km) +49m 5:47 / km
ahr:134 max:151 shoes: Inov8 Mudclaw 300

Friday Dec 4, 2020 #

4 PM

Easy Run 45:37 intensity: (3:57 @1) + (28:48 @2) + (3:11 @3) + (9:41 @4) 7.58 km (6:01 / km) +132m 5:32 / km
ahr:147 max:185 shoes: Brooks Ravenna 10

6 PM

Strength 1:00:00 [0]

Thursday Dec 3, 2020 #

10 AM

Easy Run 1:11:27 intensity: (16:35 @1) + (41:04 @2) + (13:06 @3) + (42 @4) 12.05 km (5:56 / km) +320m 5:14 / km
ahr:139 max:168 shoes: Inov8 Mudclaw 300

snowy scenes

Wednesday Dec 2, 2020 #

2 PM

Easy Run 1:13:01 intensity: (35:42 @1) + (37:19 @2) 12.39 km (5:53 / km) +274m 5:18 / km
ahr:129 max:151 shoes: Brooks Ravenna 10

7 PM

Strength 1:00:00 [0]

Tuesday Dec 1, 2020 #

11 AM

Easy Run 12:16 intensity: (9:15 @1) + (3:01 @2) 2.46 km (5:00 / km)
ahr:122 max:137 shoes: Inov8 Mudclaw 300

Quality Run 48:30 intensity: (18 @1) + (3:33 @2) + (5:22 @3) + (39:17 @4) 12.29 km (3:57 / km)
ahr:171 max:183 shoes: Inov8 Mudclaw 300

5x8mins on KF, conditions were good and put out some consistency today with 3:38, 3:40, 3:40, 3:40, 3:37. Happy with the session, heartrate strap didn't cause any bother for once, happy days

Easy Run 14:15 intensity: (45 @1) + (12:38 @2) + (52 @3) 2.37 km (6:01 / km) +50m 5:27 / km
ahr:140 max:158 shoes: Inov8 Mudclaw 300

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