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Training Log Archive: PeterM

In the 31 days ending Jul 31, 2020:

activity	#	time	miles		km		+m	load
Running	26	27:44:35	192.84	(8:38)	310.34	(5:22)	4914	265009.1
Cross Training	3	7:19:09						52320.8
Strength and Conditioning	6	4:00:00						36180.0
Orienteering	5	2:59:56	16.66	(10:48)	26.81	(6:43)	563	28789.3
Total	35	42:03:40	209.5		337.15		5476	382299.2
[1-5]	34	39:19:39

4:27

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» now

Friday Jul 31, 2020 #

7 AM

Running 51:20 10.19 km (5:02 / km) +91m 4:49 / km
ahr:145 max:162 shoes: Brooks Ghost 12

Easy pre-brekkie round Linlithgow. Quite foggy

10 AM

Cross Training 1:19:09
ahr:129 max:177

30.08km +292m
Abercorn with mum. Lots of flies out but still a very enjoyable ride. Saw a jaguar f-type

Thursday Jul 30, 2020 #

10 AM

Running 59:45 11.66 km (5:07 / km) +164m 4:47 / km
ahr:140 max:170 shoes: Brooks Ghost 12

Nothing to report. One of those get a podcast on mornings

Wednesday Jul 29, 2020 #

5 PM

Running 1:30:42 16.79 km (5:24 / km) +267m 5:00 / km
ahr:140 max:171 shoes: Brooks Ghost 12

Muiravonside/Beecraigs with grace at a positively decadent time of day for me. Bit too muggy for it to be properly nice

Tuesday Jul 28, 2020 #

8 AM

Running 21:29 4.26 km (5:02 / km) +25m 4:54 / km
ahr:149 max:168 shoes: Brooks Ghost 12

Running 28:14 7.46 km (3:47 / km)
ahr:175 max:193 shoes: Brooks Ghost 12

3x8(2) @ leisure centre. Wasn’t feeling at all zingy beforehand so pleased with the paces. Had to alter route slightly to avoid some footy training. Very windy but you know, game of two halves...

C • Game of two halves 2

Running 3:26 0.75 km (4:33 / km)
ahr:172 max:180 shoes: Brooks Ghost 12

4 x length of the astro strides

Running 17:01 3.01 km (5:39 / km) +33m 5:21 / km
ahr:147 max:156 shoes: Brooks Ghost 12

Back home

Monday Jul 27, 2020 #

Note
(rest day)

6 PM

Strength and Conditioning 30:00 [1]

Core

The purge continues...
Did an easy post travel jog yesterday back at home. Then lost my pentlands virginity today with Tom, nobs and grace. Great run in varied conditions on the skyline route. Felt great throughout and managed not to fall despite wearing my old flats - could’ve been a recipe for disaster! Really enjoyed all the hills - top day out

11 AM

Running 2:06:58 19.43 km (6:32 / km) +1089m 5:06 / km
ahr:166 max:190 shoes: Brooks Ghost 11

Saturday Jul 25, 2020 #

5 PM

Running 31:47 6.11 km (5:12 / km) +89m 4:51 / km
ahr:137 max:166 shoes: Brooks Ghost 12

Friday Jul 24, 2020 #

12 PM

Cross Training 2:30:00 [0]

Easy cycle round the coigach peninsula to achiltibuie. Stunning day with incredible views, nice to actually see where we went yesterday! All good till I got a puncture about 6k from the car so some faffage at the end. Very much an intensity 0 effort

C • Roads 3

Thursday Jul 23, 2020 #

11 AM

Running 3:57:50 [3] 27.81 km (8:33 / km) +1450m 6:47 / km
ahr:152 max:181 shoes: Inov-8 X-Talon 230

Big day in the hills with Louis - lovely to be reunited.
Did Canisp and Suilven as a point to point heading from the east over to Lochinver. 6k up to Canisp was a foggy slog but all fine and easy gradient. Could see absolutely nothing at the top and actually got quite disorientated but made sure to take the bearing and worked out what we'd done afterwards.
Nice ridge run then a boggy descent to the foot of Suilven. 100 minutes before we found a path! Climb up was just a steep power walk at a strong pace.
From the col to the top we could see absolutely nothing so didn't really get an idea of how exposed and high it is up there but ah well what can you do.
After the steep down it was all plain sailing back to Lochinver for some choccie milk and a dip in the hot tub - what more could you want?
My longest ever timewise but absolutely flew by with 5 months of chat to catch up on :)
Garmin deleted the activity and connect is down hence lack of trace

Wednesday Jul 22, 2020 #

10 AM

Running 59:31 10.13 km (5:53 / km) +215m 5:19 / km
ahr:140 max:171 shoes: Inov-8 X-Talon 230

Beautiful out and back to Achmelvich beach. Such a lovely trail and the views both of the mountains and little sea lochs were just stunning. Gonna have to give this run a 9+/10

11 AM

Strength and Conditioning 30:00 [1]

Post run core. Started outside but too many bitey things so headed indoors and finished the session there

Tuesday Jul 21, 2020 #

Note

Did 2 munros - Conival and Ben more assynt. Not the weather we wanted and a bit wild at points but still very enjoyable. A cool ridge to walk along

Monday Jul 20, 2020 #

Note
(rest day)

Went to sandwood bay. Lovely stuff

Sunday Jul 19, 2020 #

7 AM

Running 57:46 10.23 km (5:39 / km) +190m 5:10 / km
ahr:135 max:153 shoes: Inov-8 X-Talon 230

Lovely loop up glen Canisp then over the moor to the river Inver which had a really nice trail beside it. Bit longer than expected but oh well

C • River Inver 2

10 AM

Cross Training 3:30:00 [1]

Road bike ride with parents around the peninsula. 63km but with over 1200m of climb it was very undulating. Beautiful road tho. Ditched them for the last 25k which was into a stonking headwind with no shelter. A not too fun end to a good ride

Saturday Jul 18, 2020 #

Note

Off to Lochinver for a week. Will be mostly walking/cycling so will fit in some easy running if I can. Had a really good last 5 week training block so not at all fussed about a chill week - defo a good thing. Also brooks and inov8s have now passed 800k so might need a shoe rehaul soon

7 AM

Running 30:44 6.1 km (5:02 / km) +38m 4:53 / km
ahr:139 max:161 shoes: Brooks Ghost 12

Round the Loch to leisure centre. Finally decided to log intensity off watch hr

Running 19:04 4.62 km (4:08 / km) +1m 4:07 / km
ahr:153 max:180 shoes: Brooks Ghost 12

10x1(1) - did 30 secs walk then 30 secs jog as recovery which worked well. Forgot how tough a short session like this can be if you put in the effort. Felt better as I went, nice morning, lots of rabbits about

Running 18:51 3.5 km (5:23 / km) +31m 5:10 / km
ahr:145 max:153 shoes: Brooks Ghost 12

Back home

Friday Jul 17, 2020 #

9 AM

Running 1:12:44 [3] 13.82 km (5:16 / km) +132m 5:01 / km
ahr:140 max:165 shoes: Brooks Ghost 12

Was meant to be easy Avon route but about 200m down the Avon path there was a massive cow in the path and with bushes on side, a nettley vertical slope on the other and no prospect of her(?) moving i decided to head to muiravonside instead.
On the way back the old man who I alluded previously finally said hi back to me! Sixth time lucky

C • you'll 2

Thursday Jul 16, 2020 #

9 AM

Running 39:56 [3] 8.04 km (4:58 / km) +69m 4:46 / km
ahr:144 max:165 shoes: Brooks Ghost 12

Round parkley then a lap of the loch finishing at the cross for...

Orienteering 16:54 [3] 3.9 km (4:20 / km) +12m 4:16 / km
ahr:165 max:181 shoes: Brooks Ghost 12

SprintO done at useful but not quick pace round Linlithgow. Got Grace to add some more onto the course that I planned for her back in April which was great as I'd forgotten most of it and obviously didn't know the new legs. Wanted to focus on taking longer but less frequent looks at the map which was ok throughout.
Only one ~10sec mistake on an exit and flowed well through the western section where I'd originally slapped down loads of artificial barriers

Running 11:22 [3] 2.12 km (5:22 / km) +48m 4:50 / km
ahr:144 max:155 shoes: Brooks Ghost 12

Back home

6 PM

Strength and Conditioning 30:00 [3]

Core

Wednesday Jul 15, 2020 #

9 AM

Running 20:17 [3] 4.11 km (4:56 / km) +99m 4:24 / km
ahr:155 max:168 shoes: Inov-8 X-Talon 230

Parked in Denny

Orienteering 29:00 [3] 3.75 km (7:44 / km) +74m 7:02 / km
ahr:147 max:174 shoes: Inov-8 X-Talon 230

Barrwood. Used the blue from the 2018 SoSOL (cheers jase!) and was warned by jase that I would swimming in bracken. Turns out he was completely right. Got to #3 having waded through head high stuff the whole way and fallen flat on my face twice.
Realised this wasn’t very good so headed over to the eastern slope which was really nice with very little bracken so did the controls there and some extras added in, all on compass. Mostly good but a mixed bag - need more discipline in the low vis and try not to rely solely off the bearing.

Running 19:09 [3] 4.0 km (4:47 / km) +15m 4:42 / km
ahr:136 max:149 shoes: Inov-8 X-Talon 230

Back to the car

Tuesday Jul 14, 2020 #

7 AM

Running 22:11 [3] 4.1 km (5:24 / km)
ahr:142 max:170 shoes: Inov-8 X-Talon 230

Down to the leisure centre

Running 34:15 [3] 8.91 km (3:51 / km)
ahr:171 max:196 shoes: Inov-8 X-Talon 230

10(1),8(1),6(1),4(1),2 - all recoveries walked.
Said yes to a pre breakfast sesh with grace for some reason. Didn’t have high expectations but turned out really good. Got a nice speed progression through the reps going from 3:39s to 3:26s then 3:04s for the 2 minutes. Felt decent throughout and conditions were excellent. No complaints

Running 4:22 [3] 0.88 km (4:56 / km)
ahr:168 max:179 shoes: Inov-8 X-Talon 230

Strides.

Running 11:21 [3] 2.03 km (5:36 / km) +30m 5:13 / km
ahr:147 max:153 shoes: Inov-8 X-Talon 230

Back home

Monday Jul 13, 2020 #

9 AM

Running 30:03 [3] 6.01 km (5:00 / km) +37m 4:51 / km
ahr:146 max:169 shoes: Brooks Ghost 12

Started raining as I set off. Listening the to the run in podcast from the China world cup- juicy stuff

6 PM

Strength and Conditioning 1:00:00 [3]

FVO

Sunday Jul 12, 2020 #

7 AM

Running 1:00:50 [3] 12.13 km (5:01 / km) +76m 4:52 / km
ahr:144 max:162 shoes: Brooks Ghost 12

Haven’t done a pre-brekky in the longest time. Lovely weather combined with some good chat but very questionable route finding from both of us. Eventually made it to the stray for a lap either way

Saturday Jul 11, 2020 #

3 PM

Running 48:38 [3] 12.01 km (4:03 / km) +99m 3:53 / km
ahr:158 max:174 shoes: Brooks Ghost 12

On a flying visit to Harrogate and was feeling very uninspired to do anything fast so Grace pitched the longer razzier run as an idea so went with that. Pace was faster than we had planned - classic. Big grindy uphill from 2-5km but made up for it with a sweet downhill afterwards before a grind round the stray to finish

Running 17:23 [3] 3.41 km (5:06 / km)
ahr:146 max:170 shoes: Brooks Ghost 12

WD to the hotel

Friday Jul 10, 2020 #

11 AM

Running 20:27 [3] 4.01 km (5:06 / km) +59m 4:45 / km
ahr:145 max:171 shoes: Inov-8 X-Talon 230

WU round Stirling uni

Orienteering 35:58 [3] 4.37 km (8:13 / km) +183m 6:48 / km
ahr:158 max:178 shoes: Inov-8 X-Talon 230

Abbey Craig middle course.
More like it today. Really good course (26 controls in 3.8k) just pinging around the area. 2 30 second misses but apart from that all good and forest was in pretty good condition considering the time of year as well so happy days

Running 8:47 [3] 1.72 km (5:07 / km)
ahr:141 max:150 shoes: Inov-8 X-Talon 230

1 PM

Strength and Conditioning 30:00 [3]

Core then some stretching when I got back

Thursday Jul 9, 2020 #

10 AM

Running 10:15 [3] 2.01 km (5:06 / km) +47m 4:34 / km
ahr:151 max:161 shoes: Brooks Ghost 12

Orienteering 23:47 [3] 4.54 km (5:14 / km) +154m 4:29 / km
ahr:160 max:175 shoes: Brooks Ghost 12

Stirling old town. Course was much longer than what I was expecting and the whole old town seemed to be covered in roadworks which kinda ruined the routechoices

Running 5:03 [3] 1.04 km (4:52 / km) +14m 4:34 / km
ahr:158 max:171 shoes: Brooks Ghost 12

WD. Living dangerously with where I parked so had to do a rapid evac job

Running 6:17 [3] 1.21 km (5:13 / km)
ahr:144 max:156 shoes: Brooks Ghost 12

Orienteering 21:31 [3] 4.4 km (4:53 / km) +47m 4:38 / km
ahr:157 max:174 shoes: Brooks Ghost 12

Stirling Uni - again longer than I thought but no roadworks at least. Some learning generated

Running 5:30 [3] 1.02 km (5:22 / km)
ahr:141 max:153 shoes: Brooks Ghost 12

WD. Wasn’t in the best of moods but was greatly improved by finding lots of raspberries to eat

Wednesday Jul 8, 2020 #

10 AM

Running 1:05:27 [3] 13.47 km (4:52 / km) +172m 4:34 / km
ahr:150 max:169

Extended golf course avon loch route. Saw an old guy out running for the 5th time in 2 weeks who always runs head down with headphones in. Must be about 70-75. He never makes eye contact ever so I have decided that my mission for the foreseeable future will be for him to say hi to me

Tuesday Jul 7, 2020 #

9 AM

Running 19:36 [3] 4.01 km (4:53 / km) +19m 4:46 / km
ahr:153 max:164 shoes: Brooks Ghost 12

Running 36:01 [3] 9.17 km (3:56 / km)
ahr:165 max:185 shoes: Brooks Ghost 12

Did a fartlek session which I completely and shamelessly stole off spender cos I saw it on his log and thought it looked a bit different. My apologies
4(2),4(2),3(2),3(2),2(2),2(2),1(2),1(2)
A bit sluggish on the first one and then struggled to crank the pace up as much as I’d have liked on the 3s but really pleased with the pace for the 2s and the 1s. Faster recoveries made it more interesting as well so overall a good sesh.
Unfortunately had to cut the last 1 minute short by ~5 secs to avoid bulldozing a stray toddler into the canal.

C • Credit 4

Running 17:09 [3] 3.45 km (4:59 / km) +30m 4:46 / km
ahr:147 max:154 shoes: Brooks Ghost 12

Back home. Old people out in force

Monday Jul 6, 2020 #

9 AM

Running 29:55 [3] 5.86 km (5:06 / km) +88m 4:45 / km
ahr:148 max:169

6 PM

Strength and Conditioning 1:00:00 [3]

FVO

Sunday Jul 5, 2020 #

11 AM

Running 41:34 [3] 8.62 km (4:49 / km) +61m 4:39 / km
ahr:148 max:178 shoes: Brooks Ghost 12

Failed SLR - 40mph wind and driving rain got the better of me. Some days you've just got to accept when you're beaten - shouldn't have a need to be shivering in July

C • 2

Saturday Jul 4, 2020 #

10 AM

Running 21:02 [3] 4.09 km (5:09 / km)
ahr:142 max:165 shoes: Inov-8 X-Talon 230

WU down to the leisure centre

Running 28:09 [3] 7.43 km (3:47 / km)
ahr:167 max:186 shoes: Inov-8 X-Talon 230

3x8(2)
If there were ever a session that could be described as ye old faithful this would be it. A meadows classic from this winter. Absolute pissed it down for the most part do taps aff was required. Felt good and pleased with the paces, pretty consistent.
Let grace set off before me each time so that I could reel her in for the first half and also conveniently meant that she was the one to get harassed by a massive dog on the first rep. But I did not plan for that cos that would be rude.

Running 4:24 [3] 0.87 km (5:04 / km) +2m 5:01 / km
ahr:159 max:167 shoes: Inov-8 X-Talon 230

5x 15(45) strides

Running 21:11 [3] 3.76 km (5:38 / km) +30m 5:25 / km
ahr:139 max:157 shoes: Inov-8 X-Talon 230

Back home. These inov-8s have now done 815km so will start looking for a replacement.

Friday Jul 3, 2020 #

11 AM

Running 58:18 [3] 11.66 km (5:00 / km) +101m 4:47 / km
ahr:146 max:171 shoes: Brooks Ghost 12

Easy rainy recovery round springfield so grace could make a gps shape

Thursday Jul 2, 2020 #

Note
(rest day)

Wednesday Jul 1, 2020 #

10 AM

Running 12:22 [3] 2.21 km (5:35 / km) +7m 5:30 / km
ahr:136 max:147 shoes: Inov-8 X-Talon 230

Orienteering 52:46 [3] 5.84 km (9:02 / km) +93m 8:22 / km
ahr:154 max:170 shoes: Inov-8 X-Talon 230

Inshriach. A bit less tough than when I was last here with a foot of snow on the ground but still rough as ever. Extended green course from 2016 with some controls added by grace. Was pretty pleased overall - no major errors and for the most part I was navigating well. Didn’t have huge expectations as it’s a tricky area.
A lovely mini training camp. Spoilt with the choice of areas.

Running 6:09 [3] 1.14 km (5:25 / km)
ahr:135 max:144 shoes: Inov-8 X-Talon 230

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