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Training Log Archive: Peds

In the 31 days ending Oct 31, 2020:

activity # timemileskm+mload
  Running28 24:14:36 167.45(8:41) 269.49(5:24) 4734403.0
  S+C9 5:40:0051.0
  Cycling4 3:49:5042.9
  Orienteering2 2:24:20 11.39(12:41) 18.32(7:53) 684129.0
  Total41 36:08:46 178.84 287.82 5418625.9
averages - weight:61.9kg

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Saturday Oct 31, 2020 #

11 AM

Running 30:00 intensity: (16:45 @1) + (13:15 @2) 6.12 km (4:54 / km) +24m 4:49 / km
ahr:128 max:147

Cut it from 60 to 30 as shin still not 100%. Pretty warm out but v windy.

Friday Oct 30, 2020 #

7 AM

Running 1:00:00 intensity: (13:00 @1) + (32:45 @2) + (13:30 @3) + (45 @4) 12.84 km (4:40 / km) +75m 4:32 / km
ahr:140 max:166 weight:61.5kg

Nice bit of prestonfield GC, keeping a decent pace and worked a bit up the hills on the way back. Shin better. Made pancakes for brekkie.
5 PM

Running 30:00 intensity: (27:30 @1) + (2:30 @2) 5.52 km (5:26 / km) +55m 5:10 / km
ahr:121 max:138

Super chill links laps, bumped into Thompas for some chat.
6 PM

S+C 40:00 [1]

Thursday Oct 29, 2020 #

7 AM

Cycling 55:10 intensity: (30:00 @1) + (23:00 @2) + (2:10 @3)
ahr:126 max:151

19.7k, +345m, 21.5kph
3 seat laps. Couple of good otter sightings, but also the grim headwind along the top. You win some, you lose some.

Wednesday Oct 28, 2020 #

7 AM

Running 1:00:00 intensity: (15:00 @1) + (30:00 @2) + (15:00 @3) 9.88 km (6:05 / km) +290m 5:18 / km

Plod round a few standard seat climbs and 4 strides at the end. Shin alright, no worse than yesterday, maybe slightly better. HR didn't connect for some reason so guessed the zones.
5 PM

Running 30:00 intensity: (17:30 @1) + (12:30 @2) 5.76 km (5:13 / km) +33m 5:04 / km
ahr:129 max:146

Easy dub round the meadows. Shin alright again, no sharp pain. Felt full of energy but probably just adrenalin from the dark + no headtorch combo.
6 PM

S+C 40:00 [1]

Tuesday Oct 27, 2020 #

7 AM

Running 1:04:02 intensity: (18:00 @1) + (36:00 @2) + (10:02 @3) 12.33 km (5:12 / km) +181m 4:50 / km
ahr:137 max:159 weight:61.5kg

Explore round Wester Craiglockhart, chatting to Sarah on the phone for the first half. 4 uphill strides to finish. Shin a little more noticeable than yesterday, might skip the planned double this afternoon and will keep bashing out prehab.

Monday Oct 26, 2020 #

7 AM

Running 58:33 intensity: (26:40 @1) + (30:20 @2) + (1:33 @3) 11.8 km (4:58 / km) +68m 4:49 / km
ahr:132 max:151

MMMM with AJ, also bumped into Alex for a lap which was nice. Legs ok, gentle reminder from the L shin towards the end that I need to keep on top of prehab.
6 PM

S+C 40:00 [1]

Sunday Oct 25, 2020 #

9 AM

Running 1:27:39 intensity: (13:00 @1) + (51:00 @2) + (23:39 @3) 17.52 km (5:00 / km) +252m 4:40 / km
ahr:141 max:159

SLR round Mortonhall with AJ, nice new gravel road at the far end although pretty wet and muddy today. Got caught in some rain as well which made it a bit cold, but otherwise a very nice run.

Saturday Oct 24, 2020 #

7 AM

Running 1:02:49 intensity: (10:00 @1) + (39:00 @2) + (13:49 @3) 12.46 km (5:02 / km) +144m 4:46 / km
ahr:141 max:165 weight:61.6kg

Cheeky bit of Prestonfield GC, then Craigmillar, Inch and up the Hermitage. My first time along the bottom section of the hermitage believe it or not, was a bit tarmacky for my liking.

Friday Oct 23, 2020 #

3 PM

Cycling 1:25:27 intensity: (59:30 @1) + (23:00 @2) + (2:57 @3)
ahr:120 max:159

31.7k, +330m, 20.7kph
Gravely one with Dan out by Bonaly and the reservoirs and back down WoL. Pretty wet and muddy in places but fairly good fun nonetheless.
5 PM

S+C 40:00 [1]

Thursday Oct 22, 2020 #

7 AM

Running 1:00:42 intensity: (10:00 @1) + (39:00 @2) + (11:00 @3) + (42 @4) 12.82 km (4:44 / km) +82m 4:35 / km
ahr:140 max:167

Canal and WoL to the tunnel and back. Nice morning.
5 PM

Running 30:01 intensity: (16:20 @1) + (13:41 @2) 6.05 km (4:58 / km) +55m 4:45 / km
ahr:129 max:144

Little triple links dub, pretty soggy one. Found sats instantly but think it might have been lying.

Wednesday Oct 21, 2020 #

7 AM

Running 1:04:44 intensity: (24:00 @1) + (24:30 @2) + (16:14 @3) 9.91 km (6:32 / km) +356m 5:32 / km
ahr:137 max:164

Early one on the seat with spud. Took in a few nice scrambles, saw the otters and got apples from the duddy orchard, good stuff. Quads feeling some of the steep bits but otherwise legs fine.
6 PM

S+C 40:00 [1]

Tuesday Oct 20, 2020 #

7 AM

Running 1:00:03 intensity: (7:00 @1) + (35:00 @2) + (18:03 @3) 11.85 km (5:04 / km) +225m 4:38 / km
ahr:142 max:159 weight:62.4kg

Took a shortcut by avoiding hermitage but nice to be able to get round shortonhall in an hour. Felt good so ran strongly on some of the uphills, rating the tarmac climbs actually (but still heavily dislike tarmac descents). Pretty muddy in places.

Monday Oct 19, 2020 #

7 AM

Running 1:00:19 intensity: (19:00 @1) + (36:00 @2) + (5:19 @3) 11.71 km (5:09 / km) +111m 4:55 / km
ahr:135 max:156

Bit of KF then round the seat and down to Duddingston for an apple - not many in the crates but plenty still on the trees.
C • What 5
6 PM

S+C 40:00 [1]

Back on it.

Sunday Oct 18, 2020 #

10 AM

Running 54:15 intensity: (14:00 @1) + (31:00 @2) + (9:15 @3) 10.01 km (5:25 / km) +173m 4:59 / km
ahr:138 max:159

With AJ and Spud out through hermitage then just cut along the front of braids to keep things fairly short. Did the scramble on the way back. Rest week done, winter miles start tomorrow.

Saturday Oct 17, 2020 #

8 AM

Running 35:52 intensity: (4:00 @1) + (29:30 @2) + (2:22 @3) 7.41 km (4:50 / km) +52m 4:41 / km
ahr:138 max:153

Morning meadows. Legs felt good, although tiring a little towards the end, just getting reacquainted with the miles.

Friday Oct 16, 2020 #

Note
(rest day)

Thursday Oct 15, 2020 #

7 AM

Running 15:39 intensity: (11:30 @1) + (4:09 @2) 3.08 km (5:05 / km) +5m 5:02 / km
ahr:122 max:139

Nice morning meadows lap, quads bit achy but fine.
5 PM

Running 10:37 intensity: (9:30 @1) + (1:07 @2) 1.73 km (6:09 / km) +39m 5:31 / km
ahr:104 max:135

Hanging controls in Craigmillar. Big shoutout to Jon for collecting.

Wednesday Oct 14, 2020 #

2 PM

Running 34:17 intensity: (16:00 @1) + (15:00 @2) + (3:17 @3) 5.26 km (6:31 / km) +169m 5:37 / km
ahr:128 max:155

Thought some scrambling on the seat with the boys would be fun, and it was, until I had to descend... L quad cramped, felt like I pulled it but think it was just a weird cramp type deal. Walked down the steps and got some similar feels from the R one too which was reassuring actually. Managed to run home once I hit flat ground but still feeling the effects. Only time I've had something similar was after a week's cycling holiday in 2016. Not too fussed, should be fine as long as I don't do loads of hills this week which I wasn't going to do anyway. Rest of the legs felt great actually though.

Tuesday Oct 13, 2020 #

Note
(rest day)

Had my (weekly) cycle to/from uni to keep the legs moving.

Monday Oct 12, 2020 #

Note
weight:60.9kg (rest day)

No plan for this week, just some easy running if I feel like it. Legs tired but structurally sound after yesterday.

Sunday Oct 11, 2020 #

7 AM

Cycling 30:00 [1]

To/from Hillend. Stopped on the way out at Sainsbury's for some cookies to see me round.
8 AM

Running 3:18:18 intensity: (36:30 @1) + (1:02:30 @2) + (1:38:18 @3) + (1:00 @4) 27.44 km (7:14 / km) +1652m 5:33 / km
ahr:144 max:165

Pentland Skyline with Ali, Sasha, Oleg and Ewan (with Ali carrying on for his unbelievable double-from-home).

My first time round and overall it was very enjoyable, longest run ever (outside MMs) and most climb. Pace felt a bit spicy up Caerketton to start off with and was a little worried about bonking/getting dropped but the fitness held up pretty well, only started to get grindy (beyond standard long run feels) at Capelaw although certainly wouldn't have wanted any more hills after Caerketton at the end. Did get dropped on a lot of the steep descents but would catch up quickly enough, was being wary of the quads and rightly so as they started to really feel things coming off Black.

Highlight was Ewan getting a fright from an unseen cow at Flotterstone and falling over, but actually it was all pretty good fun and good company. Ate 4 cookies (on the climbs of Turnhouse, E Kip, Black and another on top of Black) and 1 gel on Harbour, best before 2018, the last one of a bulk SiS deal in 1st year. Calves and R hammy a bit tight from yesterday, and R hip flexor tightening a little towards the end, but nothing too major. Could've tied my shoes a bit tighter too.

Calling this the end of the training cycle, been a really solid summer with no days missed through injury or illness since the start of the buildup in April, first time I feel like I've completed a 'season' without niggles/injuries. Will take next week off/super chill and then get cracking with the winter miles. Also, felt really good today to be able to push myself a bit without worrying how I/the legs would be for tomorrow/the coming week's training. And funnily enough, today would've been the day of the 2020 race, which I didn't realise until the start.
C • MM's 2

Saturday Oct 10, 2020 #

9 AM

Running 16:12 intensity: (11:00 @1) + (4:00 @2) + (1:12 @3) 3.55 km (4:34 / km)
ahr:127 max:157 weight:62kg

WU

Running race 9:33 intensity: (10 @1) + (5 @2) + (1:00 @3) + (5:45 @4) + (2:33 @5) 3.0 km (3:11 / km)
ahr:171 max:179

3k TT on Saughton track.

First of all big thanks to spud for pacing the first and last km, pretty perfectly too. I let things slip just a tad in the middle from the planned 9:30 pace but still pretty happy with it, and managed a half decent kick in the last 200. Wore spikes, good call I think on the damp track. Little breeze but not super windy.

Running 14:02 intensity: (5:00 @1) + (9:02 @2) 2.64 km (5:19 / km)
ahr:130 max:142

WD
4 PM

Note

75mins of tennis against Connor, in round 1 of the EUOC Open. I played fairly averagely and wasn't serving very well, lost 6-2, 6-3. Dark horse for title this boy, he's got a naughty 1st serve and some mean spin skills.

Friday Oct 9, 2020 #

7 AM

Running 59:09 intensity: (13:30 @1) + (41:30 @2) + (4:09 @3) 12.41 km (4:46 / km) +63m 4:39 / km
ahr:136 max:160 weight:62.1kg

Meadows. Waited a while for sats then set off with it on 4/5. It eventually found them after 55mins, nice. Felt quite good, did 5 x 20s strides near the end. Calves a bit tight.
6 PM

S+C 20:00 [1]

Just the core

Thursday Oct 8, 2020 #

7 AM

Cycling 59:13 intensity: (39:13 @1) + (20:00 @2)
ahr:126 max:155

20.5k, +315m, 20.8kph
Couple seat laps and a trip to Duddingston but sadly no apples, might be the end of the harvest season. Felt a little tired.

Wednesday Oct 7, 2020 #

8 AM

Running 50:02 intensity: (16:00 @1) + (14:00 @2) + (7:02 @3) + (12:20 @4) + (40 @5) 11.48 km (4:21 / km) +4m 4:21 / km
ahr:144 max:178 weight:62.5kg

2 x 4 x 400 (200 quickish jog/float) at Saughton.

First set in mileage shoes, second in spikes. Quite windy but warm enough. Progressed through quite nicely and averaged 76s which is what I intended before the session, and 53s for the 200s. Having to push into the wind but never really digging too deep. Legs ok, quads a tad heavy and glutes feeling it a bit, shin fine.
6 PM

S+C 40:00 [1]

Hammys need work, have done for a while, might try and do them more than 3x a week.

Tuesday Oct 6, 2020 #

7 AM

Running 1:00:01 intensity: (37:00 @1) + (22:00 @2) + (1:01 @3) 10.44 km (5:45 / km) +188m 5:16 / km
ahr:126 max:155

Easy hour pre brekkie round BnB, taking some extra recovery so no session today. Quads pretty heavy and tired and L shin a 1 but otherwise legs fairly solid. Bit muddy but got by in road shoes, even up a damp ridge scramble.

Monday Oct 5, 2020 #

8 AM

Running 30:16 intensity: (28:30 @1) + (1:46 @2) 5.47 km (5:32 / km) +11m 5:29 / km
ahr:120 max:135 weight:62.3kg

MMMM. Took a big stick to the L hip yesterday so that was a bit stiff but not really affecting running. Legs about as good as I could hope for otherwise, even no patella soreness which is amazing.
6 PM

S+C 40:00 [1]

Glutes and hammys not appreciating some of the leg stuff, and core felt like hard work.

Sunday Oct 4, 2020 #

10 AM

Running 16:39 intensity: (8:30 @1) + (7:50 @2) + (19 @3) 2.9 km (5:45 / km) +82m 5:02 / km
ahr:130 max:148

WU

Orienteering 1:42:54 intensity: (10 @1) + (2:00 @2) + (50:46 @3) + (48:48 @4) + (1:10 @5) 13.01 km (7:54 / km) +496m 6:39 / km
ahr:164 max:178

UKEOL - Graythwaite Long
My first senior long, and it was indeed a long way, especially as it was pretty much all solo bar one butterfly loop. Felt like an average run, maybe 3 x 1min mistakes, something like that. Would've actually been quite a respectable result though if I hadn't mp'd. Plenty of others did the same, not the greatest planning I've ever seen but should've checked my codes more carefully.

Running 10:20 intensity: (8:00 @1) + (2:20 @2) 1.67 km (6:12 / km) +22m 5:49 / km
ahr:121 max:140

WD

Saturday Oct 3, 2020 #

12 PM

Running 20:12 intensity: (7:00 @1) + (6:00 @2) + (7:12 @3) 3.11 km (6:29 / km) +169m 5:06 / km
ahr:136 max:165

WU

Orienteering 41:26 intensity: (10 @1) + (10 @2) + (2:26 @3) + (26:40 @4) + (12:00 @5) 5.31 km (7:48 / km) +188m 6:38 / km
ahr:173 max:180

UKEOL - Rusland Beeches Middle.
Just wanted to keep it clean, so a lot of stopping and being cautious to make sure of things. On first reflection it felt a decent run, no big mistakes, but actually lost some time on routes/lines and one small miss at the end. 14th.

Running 10:06 intensity: (5:20 @1) + (4:10 @2) + (36 @3) 1.63 km (6:11 / km) +25m 5:45 / km
ahr:133 max:149

WD

Friday Oct 2, 2020 #

8 AM

Running 50:14 intensity: (24:00 @1) + (21:00 @2) + (5:14 @3) 9.69 km (5:11 / km) +127m 4:52 / km
ahr:132 max:158

Highly enjoyable lap of the seat, with a little trip down to Duddingston for a crisp granny smith's to start the day. Beautiful morning and legs felt decent bar a few feel from the L shin. Excited for the weekend.

Thursday Oct 1, 2020 #

Note
(rest day)

Was gonna cycle in the morning but didn't fancy the rain so took a rest, first day of 'nothing' since 9th April. Saying that, did do at least an hour of cycling about hanging/collecting controls and to/from Inch this evening.

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