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Training Log Archive: PeterM

In the 31 days ending Mar 31, 2021:

activity # timemileskm+mload
  Running23 30:03:05 217.64(8:17) 350.27(5:09) 4978275931.9
  Cross Training4 6:30:0360511.7
  Strength and Conditioning 13 5:35:0034505.0
  Orienteering2 50:25 7.4(6:49) 11.91(4:14) 1068525.7
  Total39 42:58:33 225.05 362.18 5084379474.3
  [1-5]27 37:15:43

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Wednesday Mar 31, 2021 #

11 AM

Running 1:17:27 intensity: (13 @0) + (17 @1) + (57:03 @2) + (19:33 @3) + (21 @4) 13.67 km (5:40 / km) +258m 5:11 / km
ahr:139 max:167 shoes: VJ Irock 3

Easy beecraigs - some surprisingly deep chat for a cold wednesday morning in beecraigs. Good fun

Strength and Conditioning 25:00 [0]

Tuesday Mar 30, 2021 #

11 AM

Running 22:25 intensity: (21 @0) + (6:28 @1) + (12:25 @2) + (3:11 @3) 4.22 km (5:19 / km) +36m 5:06 / km
ahr:129 max:146 shoes: VJ Irock 3

WU

Running 38:21 intensity: (22 @0) + (4:24 @1) + (8:43 @2) + (12:25 @3) + (8:32 @4) + (3:55 @5) 9.45 km (4:04 / km) +1m 4:03 / km
ahr:150 max:186 shoes: VJ Irock 3

Leisure centre ints
10(3), 6x2.5(2)
Was supposed to pick it up in the last 20 secs of the 2.5s which I actually did for the most part which was good.
Felt bang on for the 10 - hanging where I wanted. First few 2.5s were pretty slow - not too sure why, it was v windy and pretty sloppy in places but I picked up the speed to where I wanted it to be (3:10s) for the last couple so all good in the end

Running 4:16 intensity: (4 @2) + (3:34 @3) + (38 @4) 0.9 km (4:44 / km)
ahr:155 max:166 shoes: VJ Irock 3

astro strides. Pretty sweaty by now - was thirsty work out there even with the wind

Running 21:02 intensity: (21 @1) + (19:01 @2) + (1:40 @3) 3.6 km (5:51 / km) +31m 5:36 / km
ahr:136 max:146 shoes: VJ Irock 3

WD

Monday Mar 29, 2021 #

12 PM

Strength and Conditioning 25:00 [0]

Sunday Mar 28, 2021 #

10 AM

Running 2:00:46 intensity: (2:55 @1) + (52:27 @2) + (53:03 @3) + (12:21 @4) 21.8 km (5:32 / km) +464m 5:00 / km
ahr:144 max:175 shoes: VJ Irock 3

SLR - round the loch and golf course to get to the north face. Stupid winds going up cockleroy which was fun. Even in the trees in beecraigs it was so noisy cos of the wind. Did the witches craig loop before heading home. Felt really rather good on this with no gel or anything. Also bumped into Grace about 2k from home on her run so got some company for the last 10 mins which was appreciated

Saturday Mar 27, 2021 #

10 AM

Running 20:36 intensity: (19 @0) + (7 @1) + (17:05 @2) + (3:05 @3) 4.07 km (5:03 / km) +38m 4:50 / km
ahr:139 max:146 shoes: VJ Irock 3

WU

Running 39:17 [4] 10.38 km (3:47 / km)
ahr:151 max:179 shoes: VJ Irock 3

Leisure centre ints
3x7(2), 3x3(1.5)
Nicked session that I saw a few months back - can’t remember whose.
Was conscious of the effort yesterday but still pleased with how this went. The 7s were all pretty good, little slow off the mark on the first but hey ho. 3s were kinda annoying cos the main stretch was super churned up and into a headwind so 45secs of that kinda killed the second rep. Still, a solid sesh overall

Running 3:26 intensity: (1:37 @3) + (1:49 @4) 0.78 km (4:24 / km)
ahr:159 max:167 shoes: VJ Irock 3

Astro strides

Running 16:42 [3] 2.86 km (5:50 / km) +33m 5:31 / km
ahr:159 max:171 shoes: VJ Irock 3

WD with a lovely tailwind

Friday Mar 26, 2021 #

10 AM

Running 11:01 intensity: (10 @0) + (13 @1) + (4:20 @2) + (6:04 @3) + (14 @4) 2.18 km (5:03 / km) +3m 5:01 / km
ahr:141 max:164 shoes: Brooks Ghost 12 #3

WU

Orienteering 13:45 intensity: (29 @2) + (12:21 @3) + (55 @4) 3.36 km (4:06 / km) +6m 4:04 / km
ahr:154 max:165 shoes: Brooks Ghost 12 #3

South Queensferry O with Grace and Kirstin - set off first on this and was focussing on looking up and building the buffer, which was sub-par last week. Did this pretty well and dropped to a cruise for the end

Orienteering 15:23 intensity: (14 @1) + (8 @2) + (2:02 @3) + (12:57 @4) + (2 @5) 3.96 km (3:53 / km)
ahr:166 max:179 shoes: Brooks Ghost 12 #3

Course 2 - did this as a pursuit. Had a wobble where I jumped ahead in my head - caught the girls and sat behind grace for a leg before powering on - good fun training and really enjoyed doing some O with others around you

Running 16:13 [2] 3.12 km (5:11 / km) +7m 5:08 / km
ahr:162 max:171

WD
12 PM

Strength and Conditioning 25:00 [0]

Thursday Mar 25, 2021 #

11 AM

Running 1:16:30 [2] 13.83 km (5:32 / km) +259m 5:04 / km
ahr:156 max:161 shoes: VJ Irock 3

Doing some O tomorrow so switched the easy to today. Beecraigs loop on some paths that I don't usually visit which was nice. Felt chill and was much less sloppy than I thought it would be after last night's rain

Wednesday Mar 24, 2021 #

10 AM

Running 1:09:25 [2] 13.92 km (4:59 / km) +207m 4:39 / km
ahr:150 max:177 shoes: Brooks Ghost 12 #3

Parkley/fisher’s brae. Particularly unpleasant stretch along the hill into the headwind but apart from that it was pretty agreeable. Saw some academy pupils who were walking laps of the astro. Not sure if this is what big swinney and the scottish gov class as ‘PE’ now but either way it had a bit of the shawshank redemption about it
12 PM

Strength and Conditioning 25:00 [0]

Tuesday Mar 23, 2021 #

10 AM

Running 20:15 intensity: (11 @0) + (36 @1) + (18:59 @2) + (20 @3) + (9 @4) 4.06 km (4:59 / km)
ahr:134 max:167 shoes: Brooks Ghost 12 #3

WU with grace

Running 39:30 [4] 10.08 km (3:55 / km)
ahr:151 max:176 shoes: Brooks Ghost 12 #3

Canal Ints
5x2’ (45”,3’) 5x90” (45”,3’) 5x1’ (1’)
Pretty mediocre stuff today. Bit of dodging here and there but mostly just lacking the zing. Kept the effort level decent and the reps were pretty consistent tho. Had a pretty strong tailwind on the way back, hence the slower paces. Still, got it done and worked hard.

Running 21:52 [2] 4.05 km (5:24 / km) +26m 5:14 / km
ahr:162 max:182 shoes: Brooks Ghost 12 #3

WD - into a stinking headwind the whole way so this was just a bit unpleasant - glad to get home

Monday Mar 22, 2021 #

12 PM

Strength and Conditioning 25:00 [0]

Sunday Mar 21, 2021 #

10 AM

Running 2:34:53 intensity: (32 @0) + (4:45 @1) + (25:00 @2) + (1:51:38 @3) + (12:58 @4) 23.89 km (6:29 / km) +770m 5:35 / km
ahr:150 max:173 shoes: VJ Irock 3

Big south pentlands bosh with grace. Up east cairn, where we saw a guy bizarrely running down with his bike and wearing cleets - and they say we’re weird. Going along the ridge was infinitely easier than when we did it in jan with a foot of snow and during a blizzard. Headed back up the valley and to west cairn to relive the scene of my legendary mountain nav - seems a bit lame when you can see tho. Headed straight off west cairn before a chill mooch back to the car.
Bit cloudy to start but really glorious by the end. Getting spoilt atm with the weather. Pretty mega week - bit of a first lockdown throwback
C • weather 3

Saturday Mar 20, 2021 #

10 AM

Running 22:31 [2] 4.25 km (5:18 / km) +37m 5:05 / km
ahr:150 max:186 shoes: VJ Irock 3

WU

Running 40:15 [4] 10.74 km (3:45 / km)
ahr:147 max:182 shoes: VJ Irock 3

Leisure centre ints
3x8(2), 2x4(2)
Good sesh today. Delighted with the consistency of the rep paces. Felt like I was working hard but keeping something in reserve. We had to extend the route cos there were some rugby punters on one of the pitches. Had a stinking headwind on the top section (which was also pretty choppy with mud) but apart from that all good

Running 4:21 intensity: (9 @1) + (1:38 @2) + (2:34 @3) 0.9 km (4:48 / km) +1m 4:46 / km
ahr:143 max:156 shoes: VJ Irock 3

Astro strides

Running 19:43 intensity: (10 @0) + (51 @1) + (18:30 @2) + (12 @3) 3.51 km (5:37 / km) +34m 5:22 / km
ahr:132 max:143 shoes: VJ Irock 3

WD. Pretty big mileage today as it turned out

Friday Mar 19, 2021 #

8 AM

Running 33:16 intensity: (1 @0) + (20 @1) + (15:41 @2) + (14:30 @3) + (2:42 @4) + (2 @5) 6.18 km (5:23 / km) +102m 4:59 / km
ahr:144 max:180 shoes: Brooks Ghost 12 #3

Easy mini run before the bike. Lovely morning
10 AM

Cross Training 3:13:36 intensity: (2:20 @0) + (24:06 @1) + (1:34:45 @2) + (54:30 @3) + (17:49 @4) + (6 @5)
ahr:138 max:180

76.59km +769m
An end of term celebration ride with grace. Same route into Edinburgh for a lap of the seat. Really nice and sunny at the start and felt chill all the way in. Managed to coincide with the end of school in Currie so it was lucky we were going up the hill or they might’ve have a cheeky game of bowling on their hands.
Bumped into nobs and finn in town which was fun. Bit less fun when I had to slam on the brakes near the meadows to not get hit by a car but I think some choice words and an aggressive throw of the right arm did the trick.
But busy through town which was grim but after that all good all the way home.
Highly enjoyable stuff on the whole

Thursday Mar 18, 2021 #

2 PM

Running 26:40 intensity: (3:45 @1) + (16:10 @2) + (6:45 @3) 5.17 km (5:09 / km) +69m 4:50 / km
ahr:136 max:158 shoes: Brooks Ghost 12 #3

WU up and over to kinneil

Orienteering 11:29 intensity: (17 @1) + (3:49 @2) + (57 @3) + (6:26 @4) 2.47 km (4:39 / km) +47m 4:15 / km
ahr:155 max:177 shoes: Brooks Ghost 12 #3

V technical stuff on the steep bit of Bo’ness. Was navigating like a prize moron for a good part of this. Not nearly enough foresight and looking up. Enjoyed taking a routechoice which involved me running off the map for 200m - excellent planning from grace

Orienteering 9:48 intensity: (16 @2) + (1:04 @3) + (7:54 @4) + (34 @5) 2.12 km (4:37 / km) +53m 4:06 / km
ahr:168 max:189 shoes: Brooks Ghost 12 #3

Course 2. Shocking to start but got into it. Absolute belter of a wee area - surprised how tricky and thus enjoyable it was

Running 27:19 intensity: (6 @0) + (44 @1) + (14:51 @2) + (11:38 @3) 5.19 km (5:16 / km) +110m 4:46 / km
ahr:141 max:155 shoes: Brooks Ghost 12 #3

Back home. Taps aff. What a day.
3 PM

Strength and Conditioning 25:00 [0]

Wednesday Mar 17, 2021 #

11 AM

Running 1:15:06 intensity: (8 @0) + (2:47 @1) + (56:03 @2) + (14:35 @3) + (1:33 @4) 14.19 km (5:18 / km) +132m 5:03 / km
ahr:136 max:167 shoes: Brooks Ghost 12 #3

Bridgend loop with grace. Highly amusing encounter with an angry pick up driver followed by a low octane continuation of the parkley craigs right of way war. Exciting stuff
12 PM

Strength and Conditioning 25:00 [0]

Tuesday Mar 16, 2021 #

11 AM

Running 21:04 intensity: (25 @0) + (30 @1) + (19:48 @2) + (21 @3) 4.01 km (5:15 / km) +24m 5:06 / km
ahr:133 max:150 shoes: Brooks Ghost 12 #3

WU

Running 45:56 intensity: (13 @0) + (1:28 @1) + (18:17 @2) + (9:48 @3) + (8:59 @4) + (7:11 @5) 9.83 km (4:40 / km) +230m 4:11 / km
ahr:152 max:191 shoes: Brooks Ghost 12 #3

15T(4.30), 10x60sec hills
Set off like an absolute 12 year old on the tempo so had to really chill out from about 2 mins onwards. Kept it steady after that tho. Hills were nice and consistent with a solid effort on the last. This was taps aff, cap on - things we very much love to see

Running 16:33 intensity: (10 @1) + (7:57 @2) + (8:14 @3) + (12 @4) 3.04 km (5:27 / km) +16m 5:18 / km
ahr:143 max:171 shoes: Brooks Ghost 12 #3

WD

Monday Mar 15, 2021 #

12 PM

Strength and Conditioning 25:00 [0]

Sunday Mar 14, 2021 #

11 AM

Running 1:22:13 [2] 11.45 km (7:11 / km) +518m 5:51 / km
ahr:149 max:182 shoes: VJ Irock 3

Pentlands run with louis and evie. Great to catch up as ever and really enjoyed this as a chill pentlands rest week run. Went pretty low level for the most part cos the wind and rain was getting a bit wild at points.
Have very much enjoyed this rest week. Actually took it seriously and feeling rested - ready to go

Saturday Mar 13, 2021 #

8 AM

Cross Training 13:00 [3]

5.5km
Take 1. Made it about 300m beyond muiravonside and my back tyre had an insta puncture with bang and all. Started sorting it out and dad kindly brought out the big pump cos I was so close - was easy to fix but unfortunately once we pumped it up it was clear that the tyre itself was worn so that was game over. Back home, switch back wheel with dad's and we move
9 AM

Cross Training 1:38:03 intensity: (1:37 @1) + (7:59 @2) + (53:19 @3) + (34:50 @4) + (18 @5)
ahr:155 max:184

40.88km +509m
25kmph
Take 2 - much more successful. Same route - out to avonbridge then along to limerigg. All this was into a stiff headwind but sat it out - in no hurry. Flew back to avonbridge and then nipped over torphichen home. Nice morning and enjoyed being out on the bike again. Worth all the intial faff

Friday Mar 12, 2021 #

1 PM

Strength and Conditioning 25:00 [0]

Thursday Mar 11, 2021 #

8 AM

Running 1:04:06 [2] 12.62 km (5:05 / km) +204m 4:42 / km
ahr:154 max:169 shoes: Brooks Ghost 12 #3

Fisher’s brae. Very windy but seemed to catch the longest time of no rain in the day so we do in fact move

Wednesday Mar 10, 2021 #

11 AM

Running 1:02:07 intensity: (22 @0) + (1:34 @1) + (39:29 @2) + (18:40 @3) + (2:02 @4) 12.02 km (5:10 / km) +152m 4:52 / km
ahr:139 max:162 shoes: Brooks Ghost 12 #3

Golf course pootle. Frosty faces out today
6 PM

Strength and Conditioning 30:00 [0]

Tuesday Mar 9, 2021 #

11 AM

Cross Training 1:25:24 intensity: (1:15 @0) + (4:01 @1) + (19:11 @2) + (36:27 @3) + (24:30 @4)
ahr:149 max:174

37.03km +362m
26kmph
Cross training?!?! Haven't been on 2 wheels since September but really really enjoyed this either way. Bike was running really well. Decided to go for a baptism of fire approach and bashed straight up to Cairnpapple - then went through winchburgh before home through abercorn. Felt chill throughout and just great to be on the bike. Pretty windy for the first 5 and the last 10k

Monday Mar 8, 2021 #

Note
(rest day)

full day off today

Sunday Mar 7, 2021 #

9 AM

Running 2:16:14 [3] 24.08 km (5:39 / km) +593m 5:02 / km
ahr:159 max:180 shoes: VJ Irock 3

Beecraigs SLR
Tempted to go pentlands but decided against in the end.
Headed reverse route with a loch detour up to witches craig - was really lovely and sunny for all of this. Impeccable vibes. Headed up cairnpapple from here and then ventured even further than last time beyond that to another wee hill. Was pleased to descend cos my arms were getting pretty chilly. Back up WC again before wiggling a round about way to cockleroy. Boosted home through what is possibly the busiest beecraigs I've seen ever.
Was planning to do 22k but felt great and there seemed to be real whiff of hundred k week in the air so we went for that. Felt super chill throughout and kept it easy, despite what my HRM says.
That's the end of this 8 week training block. Despite all the negative aspects of lockdown, it has allowed me to achieve a ludicrous level of consistency which simply wouldn't be possible in normal life. Haven't missed a day once and have only had to change the plan a couple of times cos of snow. Lowest week total was 94k with every week bar this one between 95-97 - happy days! Defo feel I'm due a rest now - will run 2/3 times this week and will try and get out on the bike as well. Will also have a think about where we going from here. All in all, delighted with how this block has gone, no complaints whatsoever

Saturday Mar 6, 2021 #

9 AM

Running 20:31 intensity: (13 @0) + (6 @1) + (6:58 @2) + (13:05 @3) + (9 @4) 4.07 km (5:02 / km) +38m 4:49 / km
ahr:143 max:160 shoes: VJ Irock 3

WU

Running 41:18 intensity: (19 @1) + (1:05 @2) + (27:17 @3) + (12:37 @4) 10.61 km (3:54 / km) +60m 3:47 / km
ahr:155 max:176 shoes: VJ Irock 3

Leisure centre ints
8(2), 2x4(1), 2 rest, 4x2(1), 2 rest, 4x1(1)
Last session of the training block so wanted it to be a good one. Had to start in a different place as the local attack dog regiment were out in force - luckily they were much more interested in eating each other than eating me so never caused me trouble.
The 8 flew by and the 4s were decent. 2 of the 2s were uphill and 2 were down so hence the big disparity. All good on the 1s.
A good sesh - not knock out good or anything but a solid showing so we’ll take that

Running 3:21 intensity: (8 @1) + (12 @2) + (2:11 @3) + (50 @4) 0.76 km (4:25 / km)
ahr:154 max:163 shoes: VJ Irock 3

Taps aff strides. Cos what is the point of doing core 3 times a week if you can’t show off your “6-pack” to middle aged dog walkers
C • 3 minutes 2

Running 13:02 intensity: (14 @1) + (9:12 @2) + (3:36 @3) 2.32 km (5:38 / km) +33m 5:16 / km
ahr:140 max:158 shoes: VJ Irock 3

Home

Friday Mar 5, 2021 #

10 AM

Running 1:04:30 intensity: (19 @0) + (14 @1) + (42:44 @2) + (15:11 @3) + (6:02 @4) 13.02 km (4:57 / km) +164m 4:40 / km
ahr:142 max:174 shoes: Brooks Ghost 12 #3

RAS
11 AM

Strength and Conditioning 25:00 [0]

Thursday Mar 4, 2021 #

11 AM

Running 59:49 intensity: (10 @0) + (8 @1) + (10:33 @2) + (42:07 @3) + (6:32 @4) + (19 @5) 13.12 km (4:33 / km) +180m 4:16 / km
ahr:150 max:185 shoes: Brooks Ghost 12 #3

Standard thursday canal steady stuff. Found the comfy level and just stuck at it. Heart rates been nuts this week, ah well

Wednesday Mar 3, 2021 #

11 AM

Running 1:08:18 [2] 13.97 km (4:53 / km) +126m 4:41 / km
ahr:155 max:168 shoes: Brooks Ghost 12 #3

Council told the parkley craigs people that you can’t just put up fences where you like just cos you don’t like people walking on a right of way 50m from your house so it’s now just ‘private - no unauthorised vehicles’. A win for the common man. Hrm telling lies but apart from that, всё в порядке
C • sgoinneil 4
6 PM

Strength and Conditioning 30:00 [0]

Tuesday Mar 2, 2021 #

8 AM

Running 20:00 [2] 4.02 km (4:59 / km)
ahr:154 max:167 shoes: Brooks Ghost 12 #3

WU - maste nippy out

Running 41:36 intensity: (17 @1) + (10 @2) + (6:34 @3) + (34:35 @4) 10.75 km (3:52 / km)
ahr:164 max:178 shoes: Brooks Ghost 12 #3

Canal ints
20T(3), 2x2(1), 4x1(1), 4x30(45)
Acceptable effort on the time trial and then felt decent on the way back and moving well - amazing how quickly the time goes on this sesh. Nothing to write home about but got it done

Running 19:19 [3] 3.59 km (5:23 / km) +24m 5:13 / km
ahr:162 max:174 shoes: Brooks Ghost 12 #3

WD - lots of friendly people out today

Monday Mar 1, 2021 #

12 PM

Strength and Conditioning 25:00 [0]

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