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Training Log Archive: Thompass

In the 7 days ending Aug 11, 2019:

activity	#	time	miles		km		+m
Easy Run	12	5:59:51	42.09	(8:33)	67.73	(5:19)	1732
Strength	8	4:10:55
Orienteering	1	39:51	5.18	(7:41)	8.34	(4:47)	58
Swimming	1	26:00
Total	19	11:16:37	47.27		76.07		1790
[1-5]	17	9:22:37

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Sunday Aug 11, 2019 #

10 AM

Easy Run long 1:30:18 [3] 14.24 km (6:20 / km) +707m 5:05 / km
shoes: Asics Gel Kayano 25

Nice foray into the Pentlands from Flotterstone. Turnhouse, Carnethy, Black, and back along the reservoir. Skipped out on Bell since I was wearing bad footwear and will have more opportunities to come to the Pentlands. Very rainy but enjoyed it, had a nice meal after, legs are sore.

9 PM

Strength 26:00 [0]

Strength 18:25 [2]

Saturday Aug 10, 2019 #

2 PM

Easy Run warm up/down 5:47 [1] 0.98 km (5:54 / km) +40m 4:54 / km
shoes: X-Talon 230

Easy Run warm up/down 4:58 [1] 0.7 km (7:06 / km) +7m 6:45 / km
shoes: X-Talon 230

Easy Run race 27:53 [5] 6.0 km (4:39 / km) +283m 3:46 / km
shoes: X-Talon 230

Cademuir Rollercoaster - 6th

Was only semi-keen on the hill race but am glad I did it, first one in the bag and I enjoyed it.
Stuck to the back of the pack out of the start. Up the first hill it was the boys in front, me barely included, and then just complete empty space behind me, no noise or nothing. Realized it would not be good for me to get dropped, but that ended up not being a concern.
Picked off two places I think on the way up to the flat before the steep climb, then took out another three to the top of Cademuir, which put me in a very nice 5th position and staring at Maximilian's back.
I was a bit of a wimp on the descent and Max slipped away, and then Dan Stan came flying past me, no chance I keep up there, and near the bottom of the steep descent another guy in a brown shirt I'd passed took back his place. Ah well, sitting pretty in 7th and had another climb of 60m to work some magic.
Coming up the final hill (oof), ended up repassing Brown Shirt and Dan to slip right back into Max's footsteps. Unfortunately it flattened out, followed by a steeper drop where I left the path in favour of the long grass, and Max was off once again. Dan's massive strides came by once again, and I was happy to let him chase down Max.
A few glances back confirmed that I had built a decent gap to Brown Shirt on the climb and just had to keep grinding to do the job. Down another muddy descent and around a bend onto a contouring stretch, and it looked like I still had another 10-15 meters to keep him away. Pushed pace to something that felt fast, around the final corner where a woman was shouting "Go USA", and threw caution to the wind down into the finish so that I didn't regret not pushing hard enough. Pulled away, job done, good fun, would do again.

3 PM

Easy Run warm up/down 12:21 [1] 2.15 km (5:45 / km) +12m 5:35 / km
shoes: X-Talon 230

Friday Aug 9, 2019 #

8 AM

Easy Run 26:24 [2] 5.42 km (4:52 / km) +34m 4:43 / km
shoes: Asics Gel Kayano 25

Nothing of note

1 PM

Strength 20:00 [2]

7 PM

Easy Run 4:23 [1] 0.94 km (4:40 / km) +2m 4:37 / km
shoes: Adidas Ultraboost

Strength 24:00 [2]

Gym

Easy Run 3:13 [1] 0.68 km (4:44 / km) +7m 4:30 / km
shoes: Adidas Ultraboost

#everymetermatters

Thursday Aug 8, 2019 #

8 AM

Strength 45:00 [0]

Feeling mildly oofed

11 AM

Easy Run 31:33 [2] 6.02 km (5:14 / km) +220m 4:26 / km
shoes: Asics Gel Kayano 25

Post-brek loops of the Crags and Beneath Purko's (not sure if it has a name), not keen on pre-brek with Ali but did the same as him. I'll eventually warm up to morning jogs, especially once the dangerous duo becomes the triple threat.

4 PM

Strength 17:03 [2]

6 PM

Easy Run 30:37 [2] 6.1 km (5:01 / km) +167m 4:25 / km
shoes: Asics Gel Kayano 25

With Ali this time and with hill sprints at the end

Wednesday Aug 7, 2019 #

Note

O-Ringen Stage 1
O-Ringen Stage 2
O-Ringen Stage 3
O-Ringen Stage 4
O-Ringen Stage 5
Scottish Six Days 3
Scottish Six Days 4
Scottish Six Days 5
Scottish Six Days 6

8 AM

Swimming 26:00 [2]

5 PM

Strength 17:27 [2]

6 PM

Easy Run warm up/down 10:37 [1] 2.1 km (5:03 / km) +17m 4:52 / km
shoes: Asics Gel Kayano 25

Orienteering 39:51 [3] 8.34 km (4:47 / km) +58m 4:37 / km
shoes: Asics Gel Kayano 25

Sprintelope mass start, hung back and enjoyed myself. Couldn't read any of the walls, they were quite narrow on the map, leading to me getting trapped like 3 or 4 times, and was generally getting pretty frustrated. Probably could have slowed down a sec and read better rather than make an excuse but here we are. Hammies are v tight.

Easy Run warm up/down 8:27 [1] 1.6 km (5:17 / km) +11m 5:06 / km
shoes: Asics Gel Kayano 25

Tuesday Aug 6, 2019 #

9 AM

Strength 43:00 [0]

Big stretch

11 AM

Easy Run warm up/down 17:21 [1] 2.67 km (6:30 / km) +20m 6:16 / km
shoes: X-Talon 230

Easy Run intervals 33:42 [4] 7.56 km (4:27 / km) +44m 4:20 / km
shoes: X-Talon 230

KF standard loop with Ali, 10x 2 mins w/ 1 min rest
4x strides

I started pretty eager but slowly dropped off until the 5th or 6th rep when I started to be consistent. Tired from gym but good stuff.
3'15 3'21 3'21 3'25 3'31 3'36 3'34 3'30 3'35 3'32

Easy Run warm up/down 12:20 [1] 2.19 km (5:38 / km) +70m 4:51 / km
shoes: X-Talon 230

Monday Aug 5, 2019 #

11 AM

Easy Run 26:50 [3] 5.88 km (4:34 / km) +46m 4:24 / km
shoes: Asics Gel Kayano 25

Around the meadows with some map reading at the end

5 PM

Easy Run warm up/down 6:22 [1] 1.23 km (5:11 / km) +15m 4:53 / km
shoes: Adidas Ultraboost

Strength 40:00 [3]

Gym

6 PM

Easy Run 6:45 [1] 1.27 km (5:19 / km) +30m 4:45 / km
shoes: Adidas Ultraboost

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