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Training Log Archive: PeterM

In the 30 days ending Jun 30, 2019:

activity	#	time	miles		km		+m	load
Cross Training	13	12:13:05						117293.3
Running	18	8:24:28	62.68	(8:03)	100.87	(5:00)	781	80714.7
Orienteering	8	4:33:35	26.37	(10:22)	42.45	(6:27)	909	43773.3
Total	30	25:11:08	89.05		143.32		1690	241781.3

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Sunday Jun 30, 2019 #

11 AM

Running 38:35 [3] 9.01 km (4:17 / km) +62m 4:08 / km
ahr:156 max:179

Good run round Avon- could feel the shin slightly on the harder stuff but not painful. Got sworn at by a charming man then cruised home at 3:50s-4:00s

Saturday Jun 29, 2019 #

12 PM

Cross Training 1:41:03 [3]
ahr:138 max:184

37.77km +387m
Avg speed 22.4kmph
Pootle with the parents and friends round abercorn- felt pretty meh so was fine with the pace but did go up to cairnpapple for some extra distance

Friday Jun 28, 2019 #

4 PM

Running 5:04 [3] 1.03 km (4:55 / km)
ahr:155 max:168

Was very religious with all the WU/WDs for the shin

Orienteering race 14:24 [3] 2.64 km (5:28 / km) +69m 4:50 / km
ahr:188 max:196

JOK Chasing Sprint Prologue

Nav was fine with loads of tracks everywhere, one little scrap but apart from that all good

Running 5:46 [3] 1.02 km (5:39 / km)
ahr:155 max:166

6 PM

Running 5:33 [3] 1.04 km (5:21 / km)
ahr:160 max:170

Orienteering 19:22 [3] 3.6 km (5:23 / km) +79m 4:51 / km
ahr:182 max:206

Final

Was interviewed 90 secs before so forgot to pull up my socks #ripmylegs. Set off hard and extended the lead into the forest then #10 was in this disgusting bit of undergrowth and I just couldn't find it losing ~ 90 secs. Got caught by Sam and Joel for some further scrapping before we got it.
Couldn't shake them for the next 6 controls through the horrible stuff so turned on the long legs/afterburners in the last bit to secure the W. Enjoyed having to explain myself to Dougie Vipond afterwards as well.

Was such a fun event made even better by the TV stuff and the sweet prizes. No complaints from the shin at all! That's my last race before JWOC so was a good one to do - back in the game!

Running 5:44 [3] 1.01 km (5:41 / km)
ahr:155 max:171

Thursday Jun 27, 2019 #

Note
(rest day)

Wednesday Jun 26, 2019 #

8 PM

Running 27:32 [3] 4.59 km (6:00 / km) +59m 5:39 / km
ahr:129 max:153 (injured)

Control collecting for grace at Beecraigs on a beaut evening. Virtually nothing from the shin which makes me happy. Gonna stick to the plan tho to be safe

Tuesday Jun 25, 2019 #

4 PM

Running 30:03 [3] 6.44 km (4:40 / km) +3m 4:39 / km
ahr:149 max:161 (injured) shoes: Brooks Ghost 11

Good run @ leisure centre. First 10 mins was pretty much no pain then a constant 1/10 pain for the rest. Positive stuff. Yay. Need to keep up the stretching and rolling, looking forward to doing the chasing sprint and some targeted training before and after that

C • Forest training? 6

Monday Jun 24, 2019 #

Note
(rest day)

Sunday Jun 23, 2019 #

10 AM

Cross Training 27:53 [3]
ahr:132 max:167 (injured)

12.69km +145m
Avg speed 27.3kmph
To sprintscotland with a whitecross loop detour

1 PM

Running 20:03 [3] 4.14 km (4:51 / km)
ahr:145 max:162 (injured)

20min test round Bo’ness. Felt a relatively constant very small ache in the shin throughout, which I think is a good thing- probs a 2/10 for pain. Hopefully we’re on the way up

Cross Training 35:09 [3]
ahr:133 max:176 (injured)

15.11km +263m
Avg speed 25.8kmph
Back to Linlithgow with climbs up the golf course and kingscavil hill- yum. Breached 70km/h after kingscavil- scary stuff for a skinny one like myself

Saturday Jun 22, 2019 #

9 AM

Cross Training 1:08:14 [3]
ahr:142 max:182 (injured)

28.08km +186m
Avg speed 24.7kmph

Into Inverleith for sports day with mum. Nice pace and found a good route in Edinburgh that avoided most roads

12 PM

Cross Training 1:08:08 [3]
ahr:142 max:186 (injured)

28.05 km +239m
Avg speed 24.7kmph

Home again. Ditched mum just after the motorway to boost home for some noodles. Also can we just appreciate how similar these rides were- so satisfying

5 PM

Running 8:06 [3] 1.67 km (4:51 / km) +41m 4:19 / km
ahr:141 max:160 (injured) shoes: Brooks Ghost 11

Test jog - lots more positives than negatives

Friday Jun 21, 2019 #

3 PM

Cross Training (Spinning) 1:00:23 [3]
ahr:135 max:178 (injured)

Fun. Did 5x 2mins hard 1min easy to liven it up and then watched the end of a really sad french movie about African asylum seekers in france- I guess I coulda seen that one coming.
Going for a test jog tomorrow

Thursday Jun 20, 2019 #

5 PM

Cross Training 47:13 [3]
ahr:160 max:177 (injured)

25.19km +194m
Avg speed 32kmph

Had a driving lesson après l’école so cycled back in to school for something this evening. Pretty rapid cos I had a phat tailwind the whole way pretty much :)

Wednesday Jun 19, 2019 #

3 PM

Cross Training (Spin bike) 1:00:09 [3]
ahr:138 max:159 (injured) shoes: Brooks Ghost 11

Solid hour watching a French film whilst longing to be outside in the sunny weather. Will be back on the real bike tomorrow which is good

Tuesday Jun 18, 2019 #

Note
(injured) (rest day)

Been speaking to people so have got a plan for the shin. It’s to do with muscle not bone which is good :) so am not running till sat, then hopefully building from there. No sprintscotland which is a shame

C • Roll 4

Monday Jun 17, 2019 #

4 PM

Cross Training (Spin bike ) 40:02 [3]
ahr:148 max:176 (injured) shoes: Brooks Ghost 11

Some more X training in the school gym. Did 10x 1min hard 1min easy just to get the heart rate up and also to alleviate the crushing boredom

Running 5:49 [3] 1.05 km (5:33 / km)
ahr:148 max:164 (injured) shoes: Brooks Ghost 11

Went on the treadmill just for a very small test of the shin. There was at times a slightly noticeable pain in the usual place, but really nothing major compared to Thursday and after doesn’t feel nearly as bad.
Will run the earliest on Friday and am almost certainly not gonna manage my planned weekend of races @ sprintscotland/ a 1600m in sports day :(

Sunday Jun 16, 2019 #

11 AM

Cross Training 1:05:34 [3]
ahr:140 max:178 (injured)

28.03km +489m
avg speed 25.7kmph

Bit of hill hunting. Hit up Kingscavil, Binny Hill and Beecraigs. Never done the climb out of the loch is brutal, sections of over 15%. Then finished off with Cairnpapple before razzing it home.

Saturday Jun 15, 2019 #

10 AM

Cross Training 46:21 [3]
ahr:134 max:171

20.45km +266m
Avg speed 26.5kmph

Was in my kit ready to head up in the car for a test run with parents round Beecraigs, but when I was doing a little bit of jogging up and down the round could feel the shin very slightly. Decided there was no point at all in risking it so bailed and went on the bike. Grr. Really want this to clear up!

Anyway, bike was fine except when I nearly collided with a man at 55kmph walking his dog whilst on his phone in the middle of the road down from the golf course. Shouted and he jumped out the way but not without hurling numerous insults my way- an apt thank you for me averting a nice wee pile up :)

C • Froome 2

Friday Jun 14, 2019 #

4 PM

Cross Training 51:57 [3]
ahr:160 max:178

25.25km +216m
avg speed 29.2kmph

Giving the shin a rest so cycled home from school- went a good pace. Towed a guy on the really exposed windy section from kirkliston to winchburgh but then he was ahead to Linlithgow which was nice.

Thursday Jun 13, 2019 #

3 PM

Running 20:11 [3] 4.01 km (5:02 / km) +58m 4:41 / km
ahr:146 max:163 shoes: Brooks Ghost 11

To ints via parkley

Running intervals 25:03 [3] 6.02 km (4:10 / km)
ahr:156 max:184 shoes: Brooks Ghost 11

Ints

10min T (3min rest)
5x400s with 1:30 jog recovery

Good sesh. Felt nice and in control on the tempo and just made sure to keep good form and keep working hard for the 400s- a very grim distance in my opinion.

Foot all fine now but shin was a bit sore on and off from about 3k into the WU. Need to watch this to make sure I’m not overdoing it- should probs try and avoid hard surfaces more atm

Running 14:43 [3] 2.65 km (5:33 / km) +25m 5:18 / km
ahr:153 max:168 shoes: Brooks Ghost 11

Wednesday Jun 12, 2019 #

Note

Foot is better but still sore to walk on so will be on road bike today - should be back running tomorrow which is good :)

9 AM

Cross Training 1:00:59 [3]
ahr:146 max:180

27.52km +364m. avg speed 27.1 kmph

Good ride round standburn. Was at a reasonable pace for the most part, but felt like Iain stannard battling a fat headwind from avonbridge back home

Tuesday Jun 11, 2019 #

Note
(rest day)

So during the middle yesterday I stepped on something sharp and it was fine at the time. About 2 hours later in the airport I couldn't put any pressure on my left heel cos of it and haven't been able to since. Think there's some gravel or stones inside- no idea how it got in without piercing my shoe!
Anyway no running today but it's a rest day either way - hopefully can get it out tonight

C • infection 2

Monday Jun 10, 2019 #

9 AM

Running warm up/down 11:04 [3] 2.01 km (5:31 / km) +10m 5:23 / km
ahr:138 max:156

Orienteering race 35:23 [3] 4.16 km (8:30 / km) +142m 7:16 / km
ahr:165 max:188

Test race middle. Set off well with just a banana to #2 cos of poor compass then lost sooooooo much time on #8. Veg was all weird/wrong in places and I was really thrown cos it was all v different from what I expected. After that the head was gone and I went walkabout to #9 ending up nearly at #14.
Realised where I was with some help from ali and decided to not hack through jungle and waste time for no reason and just did the last 4 controls from there.
These acc were decent so at least it was reasonably worthwhile. This weekend has been good- not great races but I know what needs to be done :)

C • Analysis 4

Running warm up/down 11:57 [3] 2.12 km (5:38 / km)
ahr:135 max:146

Sunday Jun 9, 2019 #

10 AM

Running warm up/down 10:35 [3] 2.01 km (5:16 / km) +31m 4:54 / km
ahr:147 max:167

Orienteering race 1:26:22 [3] 12.9 km (6:42 / km) +317m 5:58 / km
ahr:170 max:189

Test race long 10.1km @ Himmelbjergert. Good off the start but binned 5-6 mins on #3 cos of a parallel error. Need to bail sooner cos once I did that I spiked it.
Did ok on the long leg and was decent through spectator but was very scrappy through #14-16 but saw zac and spud so hopped on to ali for the rest which really boosted the pace, even if I sustained some major vegetation damage.
So mostly good but some areas to work on still

Running warm up/down 7:28 [3] 1.29 km (5:47 / km)
ahr:145 max:170

Saturday Jun 8, 2019 #

10 AM

Running 4:38 [3] 0.83 km (5:33 / km) +9m 5:17 / km
ahr:147 max:161

along the train track- peter, please

Orienteering 22:10 [3] 3.46 km (6:24 / km) +75m 5:47 / km
ahr:167 max:182

Easy crusie round a middle @ Nordskov with Fin and Spud. Some good things and some bad but for the most part was naving well

Running 4:22 [3] 0.8 km (5:26 / km)
ahr:147 max:157

2 PM

Running warm up/down 10:42 [3] 2.03 km (5:16 / km) +7m 5:11 / km
ahr:151 max:175 shoes: Brooks Hyperion

Orienteering race 13:48 [3] 3.36 km (4:06 / km) +11m 4:02 / km
ahr:181 max:198 shoes: Brooks Hyperion

JWOC testløb sprint - msp
Had an ok race with no major errors. Went to the wrong #8 but did acc go past the right one so at least my time is comparable to others. Just need to check my codes cos I think I was too busy thinking about the upcoming long leg.

Running warm up/down 9:22 [3] 1.71 km (5:29 / km) +10m 5:19 / km
ahr:147 max:172 shoes: Brooks Hyperion

Friday Jun 7, 2019 #

5 PM

Orienteering 43:44 [3] 6.22 km (7:02 / km) +85m 6:35 / km
ahr:148 max:175

Some lovely training round some absolute peachy danish slog- so nice. Orienteering well for the most of it but shin was a bit sore but I think this cause I had a tight calf earlier this week which I need to stress.

Still, a pretty good birthday present

C • Happy birthday 2

Thursday Jun 6, 2019 #

5 PM

Running 38:34 [3] 8.01 km (4:49 / km) +69m 4:37 / km
ahr:146 max:166 shoes: Brooks Ghost 11

Easy. Was quite warm. Off to Denmark tomorrow yay

Wednesday Jun 5, 2019 #

5 PM

Running 36:41 [3] 6.48 km (5:40 / km) +52m 5:27 / km
ahr:139 max:171

Run to Muiravonside and some shadowing

Orienteering 38:22 [3] 6.1 km (6:17 / km) +131m 5:41 / km
ahr:157 max:178

bit of a travesty- tried to do it map memory which led to some questionable but at least worthwhile nav then did a big oopsie and went to 7,8 and 9 before 6 so then it was like doing laps of the north area. Oh well. Wasn't going at all fast before that and most certainly wasn't after but I still enjoyed embarrassing myself.

Tuesday Jun 4, 2019 #

6 AM

Running 43:51 [3] 9.01 km (4:52 / km) +60m 4:42 / km
ahr:146 max:170

No other time possible today so pre-brekky it was. Did 5x 1min on 1min off which was good- 350m was a decent benchmark for them. Easy after that - nice and quiet.

Initial love island thoughts: anton is a disgrace to Scottish men everywhere and amber is this years radge. U heard it here first

Also my current rolling distance for the last week is 69.69km. I can now retire from running

C • Completely 1

C • if only 4

Monday Jun 3, 2019 #

6 PM

Running 52:46 [3] 12.04 km (4:23 / km) +149m 4:08 / km
ahr:169 max:178 shoes: Brooks Ghost 11

Lovely evening run after a busy day. Felt really good throughout so am surprised about the hr but it’s not very accurate anyway

Sunday Jun 2, 2019 #

Note
(rest day)

No time for a run today- all day at downhill mtb @ fort William. Awesome.

Saturday Jun 1, 2019 #

10 AM

Running 50:16 [3] 8.84 km (5:41 / km) +137m 5:16 / km
ahr:140 max:174

Mum told me that it’s mean to describe running with my parents with words such as ‘shuffle’ and ‘mooch’ so today I’m gonna give a kind, honest account of our run avoiding these words.

Here goes..........

Lovely shuffle with the parents round Beecraigs, including a nice easy mooch up to the bomb hole. Split from them near go ape to turn the shuffle into a jog with some strides chucked in on the way home #mooch. Good fun
Oops

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