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Training Log Archive: Lulu

In the 31 days ending Jul 31, 2020:

activity # timemileskm+m
  Running21 19:04:23 120.18(9:31) 193.41(5:55) 2473
  Cycling13 16:34:28 219.35(13.2/h) 353.01(21.3/h) 3490
  Strength and Conditioning10 6:50:00
  Orienteering7 5:35:19 30.03(11:10) 48.32(6:56) 800
  Stretch and Roll1 30:00
  Swimming1 5:00
  Total47 48:39:10 369.56 594.74 6763
  [1-5]45 46:21:51

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Friday Jul 31, 2020 #

6 PM

Running 38:50 intensity: (10:22 @1) + (21:12 @2) + (6:35 @3) + (41 @4) 6.11 km (6:21 / km) +55m 6:05 / km
ahr:151 max:178 shoes: HOKA Clifton 5 - Grey

Ullapool exploring with Evie.

Thursday Jul 30, 2020 #

11 AM

Cycling 2:17:23 intensity: (16:04 @0) + (47:35 @1) + (33:39 @2) + (38:43 @3) + (1:22 @4) 52.59 km (23.0 kph) +538m
ahr:146 max:175

Wednesday Jul 29, 2020 #

11 AM

Orienteering 56:32 intensity: (4:32 @1) + (6:25 @2) + (12:21 @3) + (29:53 @4) + (3:21 @5) 10.06 km (5:37 / km) +150m 5:14 / km
ahr:172 max:193 shoes: HOKA Clifton 5 - Grey

Inshes sprint-o.
4 PM

Running 35:10 intensity: (3:23 @1) + (15:44 @2) + (13:10 @3) + (2:53 @4) 5.88 km (5:59 / km) +45m 5:45 / km
ahr:160 max:184 shoes: HOKA Clifton 5 - Grey

Sticky-out bit with AJ.

Tuesday Jul 28, 2020 #

11 AM

Running warm up/down 13:19 intensity: (6:13 @1) + (5:41 @2) + (1:25 @3) 2.3 km (5:48 / km) +6m 5:44 / km
ahr:142 max:169 shoes: HOKA Clifton 5 - Grey

Running intervals 12:37 intensity: (49 @1) + (28 @2) + (43 @3) + (7:38 @4) + (2:59 @5) 3.0 km (4:12 / km) +10m 4:08 / km
ahr:181 max:193 shoes: HOKA Clifton 5 - Grey

3x1k. Minginggg weather, peeing it down and fat wind. Legs also super tired so called it a day at 3.
C • Speed 2

Running warm up/down 5:25 [2] 0.93 km (5:49 / km)
ahr:145 max:160 shoes: HOKA Clifton 5 - Grey

Orienteering 22:05 [2] 3.11 km (7:06 / km) +5m 7:03 / km
ahr:154 max:172 shoes: HOKA Clifton 5 - Grey

UHI MapRun to keep the cool down interesting! Shadowing aj as per.

Monday Jul 27, 2020 #

12 PM

Cycling 1:53:40 intensity: (9:23 @0) + (39:08 @1) + (30:32 @2) + (27:27 @3) + (7:10 @4) 46.97 km (24.8 kph) +320m
ahr:149 max:182

Sunday Jul 26, 2020 #

1 PM

Running 1:05:06 intensity: (6:03 @1) + (10:18 @2) + (20:33 @3) + (28:12 @4) 10.62 km (6:08 / km) +320m 5:20 / km
ahr:169 max:189 shoes: HOKA Clifton 5 - Grey

Saturday Jul 25, 2020 #

10 AM

Running warm up/down 14:59 intensity: (1:09 @1) + (3:39 @2) + (8:59 @3) + (1:12 @4) 2.78 km (5:24 / km)
ahr:143 max:176 shoes: HOKA Clifton 5 - Grey

Running intervals 24:00 intensity: (18 @1) + (2:11 @2) + (2:52 @3) + (8:44 @4) + (9:55 @5) 4.73 km (5:04 / km)
ahr:182 max:198 shoes: HOKA Clifton 5 - Grey

Running warm up/down 17:42 intensity: (2:20 @1) + (1:05 @2) + (8:02 @3) + (6:15 @4) 2.76 km (6:25 / km) +10m 6:18 / km
ahr:162 max:181 shoes: HOKA Clifton 5 - Grey

Friday Jul 24, 2020 #

10 AM

Running 37:29 intensity: (4:15 @1) + (8:27 @2) + (22:32 @3) + (2:15 @4) 6.52 km (5:45 / km) +50m 5:32 / km
ahr:157 max:181 shoes: HOKA Clifton 5 - Grey

3 PM

Cycling 45:00 [1] 12.3 km (16.4 kph)

Swimming 5:00 [1]

C • Hmmmmmmmm 2
5 PM

Strength and Conditioning 30:00 [1]

Thursday Jul 23, 2020 #

1 PM

Cycling 13:07 intensity: (3:41 @0) + (8:18 @1) + (1:07 @2) + (1 @3) 4.46 km (20.4 kph) +12m
ahr:128 max:154

2 PM

Orienteering 44:43 intensity: (12 @0) + (38 @1) + (2:35 @2) + (16:24 @3) + (24:52 @4) + (2 @5) 7.76 km (5:46 / km) +30m 5:39 / km
ahr:173 max:190 shoes: HOKA Clifton 5 - Grey

Cycling 17:07 intensity: (1:22 @0) + (7:29 @1) + (5:13 @2) + (2:07 @3) + (56 @4) 4.53 km (15.9 kph) +74m
ahr:145 max:177

Wednesday Jul 22, 2020 #

1 PM

Running long 1:39:55 intensity: (1:39 @1) + (5:47 @2) + (33:19 @3) + (59:10 @4) 18.17 km (5:30 / km) +130m 5:18 / km
ahr:173 max:185 shoes: HOKA Clifton 5 - Grey

5 PM

Strength and Conditioning 45:00 [1]

Hip flexors majorly struggling after the run. Just about got it done though.

Tuesday Jul 21, 2020 #

10 AM

Running 15:43 intensity: (2:00 @1) + (2:38 @2) + (4:31 @3) + (6:34 @4) 3.04 km (5:10 / km)
ahr:165 max:183 shoes: HOKA Clifton 5 - Grey

Up.

Running tempo 11:42 intensity: (16 @1) + (6 @2) + (16 @3) + (8:29 @4) + (2:35 @5) 2.52 km (4:39 / km)
ahr:184 max:193 shoes: HOKA Clifton 5 - Grey

2.5k T.

Running intervals 16:03 intensity: (2:47 @1) + (1:23 @2) + (58 @3) + (7:43 @4) + (3:12 @5) 2.98 km (5:23 / km)
ahr:174 max:193 shoes: HOKA Clifton 5 - Grey

1.5k (3'), 600 (2.5'), 400.

Running 10:42 intensity: (29 @1) + (55 @2) + (5:15 @3) + (4:03 @4) 1.87 km (5:43 / km) +10m 5:35 / km
ahr:169 max:183 shoes: HOKA Clifton 5 - Grey

Down.

Monday Jul 20, 2020 #

1 PM

Cycling 2:09:35 intensity: (26 @0) + (40:40 @1) + (50:38 @2) + (34:27 @3) + (3:24 @4) 43.41 km (20.1 kph) +260m
ahr:152 max:180

5 PM

Strength and Conditioning 45:00 [1]

Sunday Jul 19, 2020 #

Note
(rest day)

6 PM

Stretch and Roll 30:00 [0]

Sore glutes/quads/calves after yesterday.

Saturday Jul 18, 2020 #

2 PM

Running 10:57 intensity: (2:52 @1) + (6:20 @2) + (1:45 @3) 2.06 km (5:19 / km) +15m 5:08 / km
ahr:148 max:168 shoes: Saucony Peregrine ISO

Running race 55:33 intensity: (19 @1) + (2:05 @2) + (6:31 @3) + (46:33 @4) + (5 @5) 8.0 km (6:57 / km) +460m 5:24 / km
ahr:179 max:190 shoes: Saucony Peregrine ISO

Running 3:39 intensity: (29 @1) + (1:19 @2) + (1:51 @3) 0.6 km (6:04 / km) +10m 5:36 / km
ahr:157 max:167 shoes: Saucony Peregrine ISO

Friday Jul 17, 2020 #

12 PM

Running 34:07 intensity: (2:36 @1) + (13:59 @2) + (16:24 @3) + (1:08 @4) 6.07 km (5:37 / km) +30m 5:29 / km
ahr:160 max:178 shoes: HOKA Clifton 5 - Grey

Meadows joggle with aj. Last one from the mandem :(
5 PM

Strength and Conditioning 45:00 [1]

Thursday Jul 16, 2020 #

11 AM

Cycling 21:43 intensity: (1:48 @0) + (10:06 @1) + (3:18 @2) + (4:36 @3) + (1:55 @4) 5.37 km (14.8 kph) +115m
ahr:147 max:180

Running 5:46 intensity: (1:28 @1) + (1:09 @2) + (2:52 @3) + (17 @4) 1.07 km (5:22 / km) +10m 5:08 / km
ahr:155 max:175 shoes: HOKA Clifton 5 - Grey

Orienteering 36:06 intensity: (26 @1) + (7 @2) + (3:01 @3) + (32:01 @4) + (31 @5) 6.68 km (5:24 / km) +70m 5:08 / km
ahr:181 max:191 shoes: HOKA Clifton 5 - Grey

Sprintelope 1 round Hunter's Tryst. Was going to jog it but couldn't help myself as soon as I set off with a real paper map in my hand, so turned into a bit of a steady effort. Also used the new MapRunG app on my watch so I didn't have to keep checking my phone at each control which was great as it made 'punching' so much smoother and almost like a normal race!

Running 4:53 intensity: (53 @1) + (50 @2) + (3:07 @3) + (3 @4) 0.81 km (6:00 / km) +5m 5:49 / km
ahr:159 max:174 shoes: HOKA Clifton 5 - Grey

Cycling 18:11 intensity: (5:05 @0) + (6:53 @1) + (4:00 @2) + (2:13 @3) 6.01 km (19.8 kph) +45m
ahr:134 max:171

With a stop off for some red velvet cheesecake !!!!!! at the end.

Wednesday Jul 15, 2020 #

10 AM

Orienteering 1:30:27 intensity: (15:19 @0) + (21:42 @1) + (24:21 @2) + (20:01 @3) + (9:04 @4) 10.14 km (8:55 / km) +320m 7:42 / km
ahr:146 max:186

More consensual o with aj (no, believe it or not I am not forcing him...). Decided on a POC round Blackford so he actually had controls to find this time which I think is more beneficial. Didn't find all of the markers mind, some control sites were super overgrown so maybe they've just gotten buried but also might just not exist at all. Pretty successful again though, defo shows some promise hehe
5 PM

Strength and Conditioning 45:00 [1]

Tuesday Jul 14, 2020 #

Note
(rest day)

Was gonna jog but slept solidly until 10 and then napped in the aft for an hour instead, yay to sleep.
12 PM

Cycling 47:46 [1] 12.32 km (15.5 kph) +70m
ahr:116 max:145

To/from Saughton. With a 2.5h walk up Corstorphine Hill to complete our 7 hills (and 7 Tesco meal deals) of Edi. Saw Zebra ears, a monkey and many wallabies!

Monday Jul 13, 2020 #

Note

3 week block done, onto an easier week.
11 AM

Cycling 2:29:09 intensity: (1:48:43 @1) + (17:35 @2) + (19:27 @3) + (3:24 @4) 35.59 km (14.3 kph) +550m
ahr:135 max:179

MTB adventure in the Pentlands with aj. Rained all the way up the canal/WoL and up until around Threipmuir which made me pretty miserable, but then the sun came out just as we hit the looovely trail through the hills and over to Glencorse and I very quickly cheered up. Such a fun little track to zip down, although could be improved with some front suspension on my bike... From Glencorse we popped up to the top track and went along to the Castlelaw carpark and then up the track from there which is a hell of a lot steeper than I remembered and pretty tricky to cycle with the loose rock. I just about managed all of it but had to keep waiting for aj to push, shocking :o Such a fab route, will hopefully do again sometime!!
5 PM

Strength and Conditioning 45:00 [1]

Whole flat smells like cookies mmmmm

Sunday Jul 12, 2020 #

11 AM

Running 1:13:01 intensity: (11 @0) + (2:48 @1) + (31:34 @2) + (29:43 @3) + (8:45 @4) 12.09 km (6:02 / km) +165m 5:39 / km
ahr:162 max:189 shoes: HOKA Clifton 5 - Grey

Big plod around another short long run to finish another 60k week. New route to take in another new trail up in Firrhill out the back of West Craiglockhart. Fully rated this run as there were very few road sections. Another faster k thrown it at the end.

Saturday Jul 11, 2020 #

11 AM

Running 20:38 intensity: (5:24 @1) + (8:57 @2) + (6:17 @3) 3.73 km (5:32 / km) +5m 5:30 / km
ahr:152 max:173 shoes: HOKA Clifton 5 - Grey

Fairly long wup exploring further along the coast and trying to find somewhere hidden for a wee stop...

Running race 22:11 intensity: (12 @1) + (6 @2) + (24 @3) + (11:10 @4) + (10:19 @5) 5.01 km (4:25 / km)
ahr:186 max:193 shoes: HOKA Clifton 5 - Grey

5k for SA virtual relays, although just fancied doing one anyway to see where I'm at. Standard Cramond course with a standard headwind all the way home. Started off strong and felt good but hit the wind and struggled all the way back. About 10s off my pb, but reckon with people around me to shield the wind and push me on I'm defo in PB shape which is nice! Still hungry for a lot more though....

Running 8:47 intensity: (1:03 @1) + (3:21 @2) + (3:35 @3) + (48 @4) 1.49 km (5:53 / km)
ahr:159 max:178 shoes: HOKA Clifton 5 - Grey

Friday Jul 10, 2020 #

10 AM

Running 38:44 intensity: (46 @1) + (4:39 @2) + (30:20 @3) + (2:59 @4) 7.09 km (5:28 / km) +40m 5:19 / km
ahr:166 max:181 shoes: HOKA Clifton 5 - Grey

Just a jog to explore a new trail. Was okay, a bit muddy and not very long but nice and hidden.
4 PM

Cycling 30:28 intensity: (28 @0) + (26:49 @1) + (2:47 @2) + (24 @3) 14.56 km (28.7 kph) +151m
ahr:141 max:164

30 spin in Landan and up Box Hill, although didn't quite make the top before I had to get off for core:(
5 PM

Strength and Conditioning 45:00 [1]

First one with more focus on legs. Lets get strong.

Thursday Jul 9, 2020 #

1 PM

Orienteering 59:15 intensity: (11:20 @0) + (16:47 @1) + (14:17 @2) + (12:30 @3) + (4:21 @4) 7.18 km (8:15 / km) +140m 7:31 / km
ahr:144 max:180 shoes: Saucony Peregrine ISO

Craigmillar MapRun shadowing aj. Lots of fun but very stop start, which probably was ideal since I couldnt actually keep up when he was running... A successful outing and the boy did pretty good!

Wednesday Jul 8, 2020 #

10 AM

Running long 1:35:41 intensity: (1:35 @0) + (22:39 @1) + (28:29 @2) + (32:50 @3) + (10:08 @4) 12.2 km (7:51 / km) +490m 6:32 / km
ahr:156 max:181 shoes: Saucony Peregrine ISO

Carnethy Pandemicap #2 recce on the seat with Lucia. Some tough climbs and the downhills aren't exactly pleasant either. We pretty much walked the ups and plodded the flats and downs so can hopefully actually go faster when we 'race' it. Gonna be grim.
5 PM

Strength and Conditioning 45:00 [1]

Tuesday Jul 7, 2020 #

10 AM

Running 17:07 intensity: (1:45 @1) + (5:54 @2) + (9:28 @3) 3.01 km (5:41 / km)
ahr:157 max:171 shoes: HOKA Clifton 5 - Grey

Up + strides.

Running intervals 30:00 intensity: (2:24 @1) + (2:00 @2) + (1:51 @3) + (13:07 @4) + (10:38 @5) 5.93 km (5:03 / km)
ahr:178 max:190 shoes: HOKA Clifton 5 - Grey

8,4,8,4 all with 2 off. Unsurprisingly feeling a little tired today so paces were a bit down on normal but no worries, still managed better than I was expecting. Rep paces: 4:34, 4:25, 4:40, 4:31. Aimed for 4:40s again for the 8s and 4:30s for the 4s but the first ones felt comfy so just went with it. 2' rest after the first 4 was a bit of a struggle though so retreated back to the planned paces. All g, another good one in the bag.

Running 17:43 intensity: (1:29 @1) + (1:56 @2) + (13:36 @3) + (42 @4) 2.87 km (6:11 / km) +10m 6:05 / km
ahr:163 max:179 shoes: HOKA Clifton 5 - Grey

Down + sprints.

Monday Jul 6, 2020 #

2 PM

Cycling 2:17:20 intensity: (19:23 @0) + (46:54 @1) + (40:30 @2) + (27:19 @3) + (3:14 @4) 54.7 km (23.9 kph) +430m
ahr:144 max:176

Hella windy spin out east with aj. So nice on the way out with a tailwind and quiet, smooth roads. Turned at Longniddry and had a phat headwind all the way home so I made the energy efficient decision to just sit in behind aj and let him do all the work:))) Some gridlocked traffic through Duddingston meant it took ages to get back and ended up late for core, but also had earache in my right ear (has occured a few times in the last week or so...) so decided just to sack it off.

Sunday Jul 5, 2020 #

9 AM

Running 1:11:06 intensity: (1:02 @0) + (21:01 @1) + (27:00 @2) + (17:44 @3) + (4:19 @4) 10.24 km (6:56 / km) +222m 6:16 / km
ahr:153 max:182 shoes: HOKA Clifton 5 - Grey

Super chill Blackford and Hermitage plod with Lucia and Madara. Tried to go for cheesecake after but it was closed, so had pancakes instead hehe.
5 PM

Cycling 1:13:59 intensity: (23:41 @1) + (37:56 @2) + (10:54 @3) + (1:28 @4) 30.2 km (24.5 kph) +683m
ahr:151 max:179

Virtual TdF Etape Stage 1, Mountain stage. Didn't race it, just span it out with a few efforts at the top of the mountain and for the sprint near the finish which I got 3rd woman on! Lots of fun with 4000 people doing it.

Saturday Jul 4, 2020 #

11 AM

Running 16:53 intensity: (49 @1) + (5:23 @2) + (10:41 @3) 2.97 km (5:41 / km)
ahr:160 max:173 shoes: HOKA Clifton 5 - Grey

Up + strides.

Running 30:00 intensity: (1:50 @1) + (3:46 @2) + (4:30 @3) + (10:12 @4) + (9:42 @5) 5.73 km (5:14 / km)
ahr:176 max:194 shoes: HOKA Clifton 5 - Grey

3x(3,2,1) with 1' between reps and 3' between sets. Leggies feeling goooood and pushing well today! Annoyingly forgot to put the sesh on my watch so no rep paces for evidence:((

Running 16:25 intensity: (1:49 @1) + (1:30 @2) + (12:06 @3) + (1:00 @4) 2.69 km (6:06 / km) +20m 5:53 / km
ahr:164 max:177 shoes: HOKA Clifton 5 - Grey

Friday Jul 3, 2020 #

11 AM

Running 21:25 intensity: (28 @1) + (17:42 @2) + (3:15 @3) 3.77 km (5:41 / km) +20m 5:32 / km
ahr:157 max:165 shoes: HOKA Clifton 5 - Grey

Zone 2 meadows chill.
4 PM

Cycling 1:00:00 [2] 30.0 km (30.0 kph) +243m

Crit race on Zwift. Started off easier and built it up throughout the laps. Entered the bottom category but got flagged and had my power reduced because my W/kg were too high... So then had to try even harder just to keep up with everyone else. Super good fun though!!
5 PM

Strength and Conditioning 20:00 [0]

No time for core. Gotta make that gnocchi!

Thursday Jul 2, 2020 #

12 PM

Running 22:34 intensity: (3:50 @1) + (12:55 @2) + (5:20 @3) + (29 @4) 3.78 km (5:58 / km) +60m 5:32 / km
ahr:153 max:176 shoes: Saucony Peregrine ISO

To Hermitage cafe.

Orienteering 26:11 intensity: (3:12 @1) + (8:48 @2) + (10:40 @3) + (3:31 @4) 3.39 km (7:43 / km) +85m 6:51 / km
ahr:161 max:180 shoes: Saucony Peregrine ISO

Blackford MapRun, Short Green. Fancied something different so went for an enjoyable plod with a 'map'. Felt like a bit of a punter running round with my phone in my hand lol but just ignored the haterz and got on with it. Took the big W, beating about 5 old people:)))
C • Big W 3

Running 22:34 intensity: (2:50 @1) + (15:08 @2) + (4:24 @3) + (12 @4) 3.67 km (6:09 / km) +45m 5:48 / km
ahr:154 max:175 shoes: Saucony Peregrine ISO

Back.

Wednesday Jul 1, 2020 #

11 AM

Running long 1:25:57 intensity: (8:16 @1) + (32:04 @2) + (36:18 @3) + (8:15 @4) + (1:04 @5) 14.31 km (6:00 / km) +230m 5:34 / km
ahr:161 max:186 shoes: HOKA Clifton 5 - Grey

Weird route today to keep things spicy. Meadows, Meadowfield park, KF, Calton, Princes St Gardens, Grassmarket and back. Grim and wet so was slipping all over the place in my hokas, especially on the wooded paths in Meadowfield and down the seat path. Good plod with a slightly faster km at the end again.
5 PM

Strength and Conditioning 45:00 [1]

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