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Training Log Archive: PeterM

In the 31 days ending Jan 31, 2021:

activity # timemileskm+mload
  Running26 34:06:41 237.85(8:36) 382.78(5:21) 5293317376.4
  Strength and Conditioning 13 5:25:0033475.0
  Orienteering3 1:30:53 10.25(8:52) 16.49(5:31) 15714618.5
  Total40 41:02:34 248.1 399.27 5450365469.9
  [1-5]27 35:30:57

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Sunday Jan 31, 2021 #

8 AM

Running 2:00:44 intensity: (43 @0) + (3:02 @1) + (34:45 @2) + (1:14:01 @3) + (8:13 @4) 21.31 km (5:40 / km) +473m 5:06 / km
ahr:147 max:171 shoes: VJ Irock 3

SLR - with Grace round loch and avon then said our farewells and I headed up the north face. Was defo still digesting breakfast for the first 40 but what can you do. There's been another snow fall overnight higher up so I was running on a beautiful layer of crisp and untouched snow up and over cockleroy and for a good part of beecraigs as well.
Did a nice wee loop round the woods behinf witches craig which was really lovely. Have to say wintery, snowy, sunny, calm morning vibes are about as exquisite as it gets. приятно!
C • show off... 5

Saturday Jan 30, 2021 #

10 AM

Running 21:21 intensity: (9 @1) + (11:05 @2) + (9:11 @3) + (56 @4) 4.15 km (5:08 / km)
ahr:144 max:163 shoes: VJ Irock 3

WU

Running 36:15 intensity: (20 @0) + (29 @1) + (11:10 @2) + (6:42 @3) + (15:13 @4) + (2:21 @5) 9.68 km (3:45 / km)
ahr:154 max:185 shoes: VJ Irock 3

Leisure centre ints
2x8(2), 2x4(1.30), 2x2(1)
Was hoping to get a canal sesh in today but ice came overnight again. The 8s felt very comfortable and the progression felt manageable and where it should be so no real complaints there. Not too slushy at all. Grace got chased by a dog twice but it stayed well clear from here - clearly the west lothian dogs are on their best behaviour with me after hearing about my Broxburn antics

Running 4:24 intensity: (3 @2) + (1:27 @3) + (2:54 @4) 0.89 km (4:57 / km) +1m 4:55 / km
ahr:161 max:168 shoes: VJ Irock 3

astro strides

Running 18:36 intensity: (14 @1) + (15:54 @2) + (2:28 @3) 3.23 km (5:46 / km) +29m 5:31 / km
ahr:139 max:152 shoes: VJ Irock 3

WD

Friday Jan 29, 2021 #

10 AM

Running 1:11:28 intensity: (44 @0) + (2:23 @1) + (1:00:08 @2) + (8:13 @3) 13.89 km (5:09 / km) +183m 4:50 / km
ahr:136 max:154 shoes: Brooks Ghost 12 #3

Much more calm run today - just what the doctor ordered
1 PM

Strength and Conditioning 25:00 [0]

Thursday Jan 28, 2021 #

11 AM

Running 19:43 intensity: (18 @0) + (14 @1) + (3:20 @2) + (15:35 @3) + (16 @4) 4.02 km (4:54 / km) +33m 4:43 / km
ahr:145 max:168 shoes: Brooks Ghost 12 #3

Some of you may have read grace’s log about this and will be thinking, ‘wow, pete’s legit evil’. Well, what we have there is only part of the story. Did I maliciously and deliberately kick a dog’s ball into the canal? No. Did I kick a very scruffy looking stray ball about 30m away from a dog without making the link between the two (somehow) and did it go in the canal? Yes. In the same way that you see a big stick and give it a punt. Shoulda seen the amount of apologising I did. Stupid? Yes. Deliberate? No. Hotel? Trivago
C • methinks 3

Orienteering 18:13 intensity: (2 @1) + (20 @2) + (16:58 @3) + (51 @4) + (2 @5) 4.52 km (4:02 / km)
ahr:154 max:180 shoes: Brooks Ghost 12 #3

Sprint O at Broxburn.
Great course with 3 long legs between pinball sections. Didn’t do enough planning on the first long leg so was a bit scrappy in the first section but managed to get my head in gear and my legs moving after that.
Refreshing to have an area with actual dead ends - problem with Bo’ness is that you can kinda just go anywhere to an extent.
Mostly all there just need that final 5% of clinical execution. Also just very grateful not to have been stabbed at #24, defo up there for creepiest control site visited during a sprint course

Running 19:31 intensity: (8 @1) + (22 @2) + (3:38 @3) + (15:23 @4) 4.03 km (4:50 / km) +10m 4:47 / km
ahr:161 max:169 shoes: Brooks Ghost 12 #3

WD - much calmer lol. Managed to do this all in 1h45 including the drive to and from cos I had classes - navy seal level time management

Wednesday Jan 27, 2021 #

10 AM

Running 1:06:16 [2] 12.39 km (5:21 / km) +179m 4:59 / km
ahr:173 max:211 shoes: Brooks Ghost 12 #3

Fishers brae and golf course loop. Thought I could get by with one pair of gloves. Silly boy. Nice to be wearing the brooks again
12 PM

Strength and Conditioning 25:00 [0]

Tuesday Jan 26, 2021 #

8 AM

Running 22:43 [2] 4.01 km (5:40 / km) +26m 5:29 / km
ahr:180 max:188 shoes: VJ Irock 3

grace was making a lot of noises about the ice - tbf it was pretty bad. Clearly the Nvii sponsorship not doing bits on this occasion

Running 30:00 intensity: (7 @2) + (8 @3) + (6:16 @4) + (23:29 @5) 8.09 km (3:43 / km)
ahr:180 max:189 shoes: VJ Irock 3

Leisure centre ints
12x 1:30 (1 'steady')
Lots and lots of ice and snow so this was always gonna be tasty. Forgot how horrible non-shuffle recoveries are, but then again I guess that is the point. Felt decent throughout and pulled out a good last rep in amongst lots of slipping and sliding

Running 22:52 [3] 4.01 km (5:42 / km) +32m 5:29 / km
ahr:168 max:180 shoes: VJ Irock 3

Strides in 3 inches of snow seemed futile so WD it was

Monday Jan 25, 2021 #

12 PM

Strength and Conditioning 25:00 [0]

After a particularly soul-destroying morning of online learning

Sunday Jan 24, 2021 #

10 AM

Running 2:15:16 intensity: (22 @0) + (1:07 @1) + (16:35 @2) + (1:34:41 @3) + (22:31 @4) 21.8 km (6:12 / km) +829m 5:13 / km
ahr:151 max:178

Pentlands SLR.
Man oh man this was good fun. Started from balerno so after a bit of road munching it was into the proper snow up all the way to the kips. Path was great condition and weather was utterly glorious. Descending off the kips was so fun - just kinda riding a wave of snow, some people were even skiing down. All the climbs were fine - trods were great on the ridge.
Chomped the next few and then going down turnhouse had to do a lot of leaping into snow drifts as people just seemed to refuse to move off the path. Like I appreciate no-one has priority and it’s single track but I’m moving at 20k an hour and they’re doing 1 at best so who’s gonna manoeuvre better? Long story short we made it down at good speed without de-jong chopping any small children or dog walkers into oblivion. Success. Particularly enjoyed doing cornering on the drifts and hard sections.
Headed along the reservoir next and then over the pass and down towards balerno. All chill and was extremely busy.
Overall an absolute belter of a run - perfect weather, sick conditions, felt good - doesn’t get much better than that eh?

Saturday Jan 23, 2021 #

10 AM

Running 15:50 intensity: (11 @1) + (1:04 @2) + (10:21 @3) + (4:14 @4) 3.05 km (5:12 / km) +24m 5:00 / km
ahr:154 max:174 shoes: VJ Irock 3

WU

Orienteering 24:25 intensity: (17 @2) + (19:12 @3) + (4:56 @4) 4.64 km (5:16 / km) +63m 4:56 / km
ahr:155 max:170 shoes: VJ Irock 3

Decided to switch it up from the usual ints and headed to dechmont law to do the scottish schools S5/6 boys course from 2016 (excluding 2 controls at the end). Tried to get moving and enjoyed it - some really deep snow in places and the forest at this time of year is pretty quick

Running 5:43 intensity: (13 @0) + (14 @1) + (3:14 @2) + (2:02 @3) 1.09 km (5:16 / km)
ahr:138 max:148 shoes: VJ Irock 3

WD

Running 8:05 intensity: (21 @0) + (20 @1) + (4:47 @2) + (2:37 @3) 1.3 km (6:12 / km) +22m 5:43 / km
ahr:137 max:155 shoes: VJ Irock 3

WU

Orienteering 37:44 intensity: (21 @1) + (2:11 @2) + (27:25 @3) + (7:47 @4) 5.77 km (6:33 / km) +68m 6:11 / km
ahr:154 max:174 shoes: VJ Irock 3

Calder woods - took a green course from 2016. Not as much fun as the first one - unfortunately the map was very 'interesting' in places and just seemed to spend a lot of time being rather confused. Oh well, good to get some practice

Running 10:35 intensity: (10 @1) + (33 @2) + (2:54 @3) + (6:58 @4) 1.71 km (6:11 / km) +23m 5:48 / km
ahr:159 max:178 shoes: VJ Irock 3

WD 2

Friday Jan 22, 2021 #

10 AM

Running 1:04:52 intensity: (6 @1) + (31:52 @2) + (31:52 @3) + (1:02 @4) 13.03 km (4:59 / km) +204m 4:37 / km
ahr:143 max:164 shoes: VJ Irock 3

Parkley and then over to fisher’s brae. One of those annoying ones where it was sufficiently icy to need trails but there was a lot of tarmac. Still, lovely day and a new route so happy days
3 PM

Strength and Conditioning 25:00 [0]

Thursday Jan 21, 2021 #

11 AM

Running 59:21 intensity: (23 @0) + (2:10 @1) + (20:35 @2) + (15:08 @3) + (21:05 @4) 12.11 km (4:54 / km) +163m 4:35 / km
ahr:148 max:170 shoes: VJ Irock 3

Did a little steady along the canals at 3:55s. Got into a massive tailwind for the last k of that so ramped the speed up a bit which was fun. Standard for the rest

Wednesday Jan 20, 2021 #

12 PM

Running 1:12:24 intensity: (23 @1) + (12:04 @2) + (51:36 @3) + (8:21 @4) 14.01 km (5:10 / km) +132m 4:56 / km
ahr:148 max:177 shoes: VJ Irock 3

Bridgend loop. The snow’s back
1 PM

Strength and Conditioning 25:00 [0]

Tuesday Jan 19, 2021 #

11 AM

Running 23:05 [2] 4.37 km (5:17 / km) +38m 5:04 / km
ahr:177 max:191 shoes: VJ Irock 3

WU

Running 33:15 intensity: (4 @3) + (10:01 @4) + (23:10 @5) 8.61 km (3:52 / km)
ahr:184 max:196 shoes: VJ Irock 3

5x5(2) at the leisure centre.
Oh yes - this was the business. Perfect conditions (no wind, nearly dry) and just felt great throughout. First 4 reps were all around 3:25 which was fine but nothing special and then on the last rep I just felt great and averaged 3:09s which on the leisure centre is a real step forward for me. Was naturally working hard but could always surge and felt reallly in control throughout.
Whatever happens, I think I'll try and peak for around May time even if there aren't any races (and I very much hope there will be) as I want to be going comfortably sub 16 this season

Running 4:20 intensity: (8 @1) + (6 @2) + (22 @3) + (3:44 @4) 0.86 km (5:03 / km)
ahr:163 max:177 shoes: VJ Irock 3

Astro strides

Running 16:49 [3] 3.05 km (5:31 / km) +32m 5:14 / km
ahr:167 max:179 shoes: VJ Irock 3

WD

Monday Jan 18, 2021 #

12 PM

Strength and Conditioning 25:00 [0]

8 PM

Orienteering 10:31 intensity: (16 @0) + (57 @1) + (4:06 @2) + (5:12 @3) 1.56 km (6:44 / km) +26m 6:14 / km
ahr:139 max:157

some late night bearings at beecraigs to test out a headtorch I've been given to review. Pros: bright, easy to use. Cons: beam too narrow, battery pack annoying

Sunday Jan 17, 2021 #

10 AM

Running 1:59:08 intensity: (17 @0) + (22 @1) + (13:22 @2) + (1:25:59 @3) + (19:08 @4) 22.09 km (5:24 / km) +455m 4:53 / km
ahr:151 max:176 shoes: VJ Irock 3

SLR to muiravonside and then over to beecraigs for a usual lap with witches craig. Got headbutted in the nuts by an overfriendly dog called Rudi which was funny and then path along to the gorge was reliably muddy.
Could've done with a change to dobs as beecraigs had iced over particularly on the paths. Cue some hefty shuffling. Felt good throughout though and the pace felt very acceptable. Regretted wearing the hat and thick gloves - they had to be shoved down either side of the leggings to really highlight my curves

Saturday Jan 16, 2021 #

10 AM

Running 20:02 intensity: (11 @0) + (7 @1) + (3:57 @2) + (14:39 @3) + (1:08 @4) 4.09 km (4:54 / km) +38m 4:41 / km
ahr:148 max:165 shoes: VJ Irock 3

WU

Running 13:29 intensity: (3:44 @2) + (9:24 @3) + (21 @4) 2.48 km (5:26 / km) +35m 5:05 / km
ahr:146 max:162 shoes: VJ Irock 3

WD

Running 43:29 intensity: (16 @1) + (5:04 @2) + (22:34 @3) + (15:00 @4) + (35 @5) 10.56 km (4:07 / km)
ahr:156 max:182 shoes: VJ Irock 3

Leisure centre ints
5x2(1), 5x2(1.30), 5x1(1) - 2 mins between sets
Riotous winds and obnoxious slop levels - oh yes. Very much a story of two halves with the reps - particularly in the first set it was either downhill/tailwind or uphill/headwind, which is reflected in the splits.
The slighter longer rest on the second set was good as it defo added an extra notch of pace. Was only in shorts and tee - makes a change from triple layering eh. That being said, the sheer volume of mud and wet on the back of my shorts provided a low hum of anxiety that I’d pooed myself. Good news - I didn’t

Friday Jan 15, 2021 #

11 AM

Running 1:08:27 [2] 14.02 km (4:53 / km) +126m 4:40 / km
ahr:178 max:193 shoes: VJ Irock 3

Bridgend loop - some absolute comedy gold social distancing examples from the good folk of Linlithgow on the canal - kept me entertained
12 PM

Strength and Conditioning 25:00 [0]

Thursday Jan 14, 2021 #

10 AM

Running 1:13:54 intensity: (1:06 @1) + (1:09:29 @2) + (3:17 @3) + (2 @4) 13.27 km (5:34 / km) +107m 5:21 / km
ahr:133 max:162 shoes: VJ Irock 3

Avon extension - more chat about Industry - one of the paths was legit a river

Wednesday Jan 13, 2021 #

11 AM

Running 1:25:18 intensity: (1 @0) + (30 @1) + (52:39 @2) + (29:52 @3) + (2:16 @4) 13.82 km (6:10 / km) +298m 5:34 / km
ahr:141 max:169 shoes: VJ Irock 3

Easy beecraigs
12 PM

Strength and Conditioning 25:00 [0]

Tuesday Jan 12, 2021 #

11 AM

Running 19:55 intensity: (15 @0) + (13 @1) + (15:25 @2) + (4:02 @3) 4.01 km (4:58 / km) +22m 4:50 / km
ahr:138 max:149 shoes: Brooks Ghost 12 #3

WU - the old guy, after 11 months of me wearing him down with the sheer power of my friendliness, said hi to us. Major life achievement there. Glorious.
C • wayhay 3

Running 34:38 intensity: (21 @1) + (5:54 @2) + (15:18 @3) + (12:37 @4) + (28 @5) 9.12 km (3:48 / km) +41m 3:43 / km
ahr:155 max:183 shoes: Brooks Ghost 12 #3

In comparison to the glorious WU, this session was rubbish. Canal was mucho icy and shoes simply weren't up to the job. And we forgot that the canal was closed after muiravonside so then had to stop during the first rep and re-evaluate so instead of this being a 15,10,5 this was more a 5,10,10,5. Headed back through Linlithgow and the overwhelming emotion was one of anger/being pissed off/grr. Literally every step was just a big slide and was using so much brainpower on concentrating.
On the plus side, the paces were pretty honest and the last rep was good. The weather was nice. I didn't get chased by a dog. And I wasn't cold. So there we go.
I remember during the road bike days of lockdown when battling against a headwind so strong you feel like you're going backwards, I would occasionally just yell one swear word to push through. Had similar vibes today, but unfortunately the average canal user demographic isn't exactly conducive to this sort of behaviour. So internal grumping it was.

Running 21:30 intensity: (6 @2) + (1:19 @3) + (20:05 @4) 4.02 km (5:21 / km) +23m 5:12 / km
ahr:165 max:173 shoes: Brooks Ghost 12 #3

WD - glad to be done

Monday Jan 11, 2021 #

12 PM

Strength and Conditioning 25:00 [0]
(rest day)

Sunday Jan 10, 2021 #

11 AM

Running 1:08:18 intensity: (4 @1) + (30:45 @2) + (37:03 @3) + (26 @4) 13.02 km (5:15 / km) +201m 4:52 / km
ahr:143 max:173 shoes: Brooks Ghost 12 #3

Big thaw after the warmer weather so a mostly ice free route round Linlithgow, although not without its sections of penguin shuffling. Rest week over

Friday Jan 8, 2021 #

11 AM

Running 1:04:54 intensity: (6 @0) + (38 @1) + (22:59 @2) + (10:41 @3) + (30:30 @4) 10.93 km (5:56 / km) +221m 5:24 / km
ahr:154 max:177

Beecraigs in the snow. Proper winter wonderland stuff - glorious. Ice was thick enough to walk on the wee loch
5 PM

Strength and Conditioning 25:00 [0]

Thursday Jan 7, 2021 #

11 AM

Running 55:26 intensity: (12 @0) + (30 @1) + (32:07 @2) + (20:46 @3) + (1:51 @4) 11.13 km (4:59 / km) +93m 4:47 / km
ahr:142 max:174

Big mistake wearing the dobs as the snow was melting big time. Oopsie. Still, got a great view of a low mist that was completely submerging the forth from Edinburgh to Stirling.

Wednesday Jan 6, 2021 #

11 AM

Running 52:50 intensity: (23 @0) + (22 @1) + (23:55 @2) + (27:26 @3) + (32 @4) + (12 @5) 10.31 km (5:08 / km) +111m 4:52 / km
ahr:142 max:182 shoes: Brooks Ghost 12 #3

Road route round the town. Bit meh but just trying to avoid the ice really
6 PM

Strength and Conditioning 25:00 [0]

Tuesday Jan 5, 2021 #

11 AM

Running 1:09:47 intensity: (40 @0) + (6:17 @1) + (56:46 @2) + (6:04 @3) 12.05 km (5:47 / km) +155m 5:26 / km
ahr:134 max:158

32 holes of the golf course. Very very icy

Monday Jan 4, 2021 #

12 PM

Strength and Conditioning 25:00 [0]
(rest day)

Sunday Jan 3, 2021 #

9 AM

Running 2:54:25 intensity: (33 @0) + (11:05 @1) + (1:10:28 @2) + (1:26:03 @3) + (5:21 @4) + (55 @5) 22.88 km (7:37 / km) +760m 6:32 / km
ahr:143 max:186

Big pentlands winter bosh. Set off on the same route as Wednesday with the climb up east cairn. There'd been a fresh snow fall since then so the ice and snow was much deeper/firmer. Managed to find a thigh deep drift at the top.
Set off along the ridge to the south which was pretty much a foot of snow deep the whole way. Was following 2 sets of footsteps for a while, but once we overtook their creators the going got a bit tougher. The weather set in at this point - vis went to nothing which, combined with complete snow cover, makes for a very strange/disorientating vibe. Luckily we were following a fence the whole way.
Dropped to the valley before taking a track up towards west cairn. It died pretty quickly and soon we were in a heathery plateau with very deep snow - tough going. Got the compass out and headed up the slope into a mini blizzard whilst not really being able to tilt our heads up. Once again, I proved myself the king of mountain nav and got us to exactly where we needed to be. Quick pit stop at the top before boosting back down to the car. Great run. Felt excellent after about 35 mins and could have easily carried on for much longer. Good stuff. Think an easy week is due

Saturday Jan 2, 2021 #

10 AM

Running 21:48 intensity: (48 @1) + (13:06 @2) + (7:54 @3) 4.06 km (5:22 / km)
ahr:140 max:150

WU

Running 31:16 intensity: (9 @1) + (22 @2) + (26:20 @3) + (4:19 @4) + (6 @5) 7.85 km (3:59 / km)
ahr:156 max:181

Ints = 8x3(1)
Solid couple of inches of snow cover with some of it having a layer of ice underneath so this was always going to be juicy. Overall, paces weren't too bad considering and the sesh went by pretty quickly. Was pretty convinced I was gonna get mauled to death by a far off dog on the first rep but he turned out to be completely uninterested in me - big win

Running 4:09 intensity: (11 @1) + (4 @2) + (2:46 @3) + (1:08 @4) 0.84 km (4:56 / km)
ahr:155 max:172

Strides

Running 24:00 intensity: (3 @1) + (31 @2) + (18:33 @3) + (4:53 @4) 4.17 km (5:45 / km) +33m 5:32 / km
ahr:156 max:171

WD

Friday Jan 1, 2021 #

12 PM

Running 1:16:30 intensity: (19 @0) + (1:06 @1) + (58:40 @2) + (11:37 @3) + (4:48 @4) 13.36 km (5:43 / km) +141m 5:26 / km
ahr:139 max:175

whole of linlithgow was an ice rink so we went for the grass maximisation approach. Some leisure centre faffage before 19 holes of the golf course. Enjoyed that during lockdown so it was nice to be back. Dobs were a wise choice
5 PM

Strength and Conditioning 25:00 [0]

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