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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PeterM

In the 31 days ending Aug 31, 2021:

activity # timemileskm+mload
  Running29 22:38:27 154.37(8:48) 248.43(5:28) 3623204011.1
  Orienteering15 10:52:08 60.06(10:51) 96.66(6:45) 1487106927.9
  Strength and Conditioning 5 2:05:0012875.0
  Cross Training1 25:423665.1
  Total37 36:01:17 214.43 345.09 5109327479.1
  [1-5]32 33:38:34

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Tuesday Aug 31, 2021 #

6 AM

Running 41:30 [2] 8.41 km (4:56 / km) +61m 4:46 / km
ahr:146 max:154 shoes: Brooks Trace 1

early morning avon - canal was positively bustling. Lovely morning
5 PM

Running 32:04 intensity: (12 @0) + (4:03 @1) + (25:29 @2) + (2:01 @3) + (19 @4) 6.34 km (5:03 / km) +84m 4:45 / km
ahr:131 max:167 shoes: Brooks Trace 1

Cheeky double after grace got back

Monday Aug 30, 2021 #

12 PM

Strength and Conditioning 25:00 [0]

Sunday Aug 29, 2021 #

9 AM

Running 1:21:37 intensity: (12 @0) + (1:55 @1) + (40:54 @2) + (28:11 @3) + (10:25 @4) 14.26 km (5:44 / km) +325m 5:08 / km
ahr:143 max:178 shoes: VJ IRock 3 #2

easy beecraigs - haven't been round here in a criminally long time. New shoes on felt a world away from the pair I had on during Moray
C • New shoes for a debut run i... 4

Saturday Aug 28, 2021 #

9 AM

Running 15:52 intensity: (39 @0) + (6 @1) + (2:12 @2) + (11:37 @3) + (1:18 @4) 3.02 km (5:15 / km)
ahr:147 max:174 shoes: Brooks Trace 1

WU

Running 16:12 intensity: (14 @0) + (5 @1) + (33 @2) + (6:59 @3) + (6:17 @4) + (2:04 @5) 5.06 km (3:12 / km) +2m 3:12 / km
ahr:161 max:189 shoes: Brooks Hyperion

Cramond Parkrun - promised myself not to go sub 16 so I guess this was a success. Settled into my finish position of 4th after about 400m. Took a slight detour on the way back cos I followed the front 3 so some chasers nearly got me. Slow fourth k then picked it up for a decent finish in 16:03 for the 5. A measured yet decent effort

Running 12:39 intensity: (6:41 @2) + (5:24 @3) + (34 @4) 2.24 km (5:38 / km) +34m 5:14 / km
ahr:143 max:171 shoes: Brooks Trace 1

WD

Friday Aug 27, 2021 #

11 AM

Running 30:18 intensity: (43 @0) + (2:02 @1) + (25:32 @2) + (1:51 @3) + (10 @4) 5.39 km (5:37 / km)
ahr:131 max:165 shoes: VJ Irock 3

We had a while to wait before we started so I convinced/forced jim to come for a run with me. Excellent chat - good stuff

Orienteering 24:39 intensity: (45 @2) + (3:37 @3) + (20:17 @4) 4.82 km (5:07 / km) +10m 5:04 / km
ahr:163 max:173 shoes: VJ Irock 3

Darnaway middle. Started the watch 2.20 in so this is about 400m too short. Had a big banana to #1 cos I didn’t count the hills and started looking too early. Caught fin and we had some good fun for the next bit. Was very much going for an intensity 4 effort and just chilled any dead running.
Had a small miss in the final section when I didn’t see the control then managed hit the deck three times in quick succession during the last few controls - fortunately fin was right behind me with gopro so this is all documented yay

Running 6:19 intensity: (1:33 @1) + (4:46 @2) 1.01 km (6:16 / km)
ahr:126 max:140 shoes: VJ Irock 3

WD

Orienteering 9:00 intensity: (18 @0) + (1:12 @1) + (7:07 @2) + (23 @3) 1.08 km (8:21 / km)
ahr:126 max:145 shoes: VJ Irock 3

Some collecting
2 PM

Orienteering 22:09 intensity: (14 @1) + (21 @2) + (8:32 @3) + (13:02 @4) 4.0 km (5:32 / km) +31m 5:20 / km
ahr:160 max:174 shoes: VJ Irock 3

Friendship relay with the Yorkshire guys. Think we came third or fourth so a pretty respectable effort there. Managed to completely deck myself again when I miserably failed to hurdle a log. Was really taking the punishment today.
Overall this was a brilliant week of quality training in some of the best areas going - no complaints!

Thursday Aug 26, 2021 #

12 PM

Running 23:16 intensity: (57 @0) + (3:37 @1) + (9:18 @2) + (9:24 @3) 3.27 km (7:07 / km) +193m 5:29 / km
ahr:135 max:157 shoes: VJ Irock 3

WU - stunning views

Orienteering 1:42:05 intensity: (1:38 @0) + (1:36 @1) + (23:29 @2) + (1:10:29 @3) + (4:53 @4) 11.34 km (9:00 / km) +291m 7:59 / km
ahr:147 max:164 shoes: VJ Irock 3

Glen affric training. Set off with the men’s long leg from the woc course - messed up a little bit in the middle but apart from that all good. Then spent a while waiting for Joe who’d decided to sign for whopper fc and swim/lose his compass on the way.
Did the phi loops then set off on the second long leg with matt. Slow but spiked it - forest was quite rough. Had another big loop which we did. Both of us were feeling it by this point so tag teamed back from the last control which was a good move. Great to train on such a beast of an area but goodness me it was tough

Running 5:47 intensity: (50 @0) + (2:01 @1) + (2:56 @2) 0.67 km (8:38 / km)
ahr:119 max:142 shoes: VJ Irock 3

WD to go stand in a river

Wednesday Aug 25, 2021 #

11 AM

Orienteering 1:04:05 intensity: (41 @0) + (3:39 @1) + (39:09 @2) + (20:20 @3) + (16 @4) 8.31 km (7:43 / km) +106m 7:15 / km
ahr:138 max:161 shoes: VJ Irock 3

Keppernach training
4 wee exercises - corridors and windows. Being a bit of a whopper at the start but after that it was all good - do like this area a lot
5 PM

Running 6:49 intensity: (2 @0) + (23 @1) + (4:58 @2) + (1:20 @3) + (6 @4) 1.23 km (5:33 / km) +1m 5:31 / km
ahr:138 max:162 shoes: VJ Irock 3

WU

Orienteering 25:30 intensity: (15 @1) + (5 @2) + (55 @3) + (22:50 @4) + (1:25 @5) 5.77 km (4:25 / km)
ahr:168 max:185 shoes: VJ Irock 3

Findhorn event. Not too much difficulty in the first section so just settled into a steady cruise effort and ploughed on. Lost some time cos we couldn’t find a path through the gorse. Enjoyed the cheeky bit of urban as well

Running 13:11 intensity: (13 @1) + (12:36 @2) + (22 @3) 2.17 km (6:04 / km)
ahr:133 max:149 shoes: VJ Irock 3

WD along the beach. Atmospheric/chariots of fire vibes

Tuesday Aug 24, 2021 #

10 AM

Running 9:19 intensity: (11 @0) + (25 @1) + (8:43 @2) 1.67 km (5:35 / km)
ahr:131 max:138 shoes: VJ Irock 3

Jog out to the training with fin

Orienteering 21:37 intensity: (1:24 @0) + (5:26 @1) + (13:45 @2) + (55 @3) + (7 @4) 2.26 km (9:35 / km) +20m 9:11 / km
ahr:126 max:165 shoes: VJ Irock 3

Hanging controls on first exercise. Always a tricky one on Culbin but I think we got them all more or less correct

Orienteering 19:26 intensity: (22 @0) + (2:11 @1) + (15:59 @2) + (54 @3) 2.2 km (8:51 / km) +19m 8:29 / km
ahr:129 max:151 shoes: VJ Irock 3

Second exercise I hadn’t hung - good nav all round
1 PM

Running 8:39 intensity: (11 @1) + (1:17 @2) + (6:33 @3) + (38 @4) 1.76 km (4:55 / km) +12m 4:45 / km
ahr:147 max:171 shoes: VJ Irock 3

Run out to the far section

Orienteering 41:26 intensity: (8 @0) + (5 @1) + (30 @2) + (13:10 @3) + (27:33 @4) 6.28 km (6:36 / km) +16m 6:31 / km
ahr:162 max:178 shoes: VJ Irock 3

Long course planned by yours truly. Far section of culbin is just a dream so no complaints really. Nav was solid and caught alex early on which allowed some fun micro nav variations. Great fun. Apart from the incessant spiders webs that I kept running straight into - rather unpleasant
9 PM

Running 3:07 intensity: (12 @0) + (32 @1) + (2:23 @2) 0.42 km (7:24 / km)
ahr:122 max:132 shoes: VJ Irock 3

WU

Orienteering 20:07 intensity: (14 @0) + (8 @1) + (3:36 @2) + (3:40 @3) + (12:29 @4) 3.18 km (6:19 / km) +31m 6:02 / km
ahr:157 max:176 shoes: VJ Irock 3

Roseisle night O - staggered start
So much fun. Haven’t done night in the longest time but really committed and things went well. Little early miss but good compass kept me in check and I started catching people which was exciting. Pushed on up to sunley to the finish. Big buzz.

Running 3:26 intensity: (36 @1) + (2:29 @2) + (21 @3) 0.5 km (6:49 / km) +4m 6:35 / km
ahr:132 max:159 shoes: VJ Irock 3

WD

Monday Aug 23, 2021 #

12 PM

Orienteering 1:49:43 intensity: (1:09 @0) + (2:41 @1) + (27:14 @2) + (1:11:04 @3) + (7:28 @4) + (7 @5) 14.54 km (7:33 / km) +96m 7:18 / km
ahr:146 max:179 shoes: VJ Irock 3

6 training exercises on roseisle. Made the excellent decision to not go from skelmersdale to moray in one go and came up this morning instead. Outstanding move.
Forest was as beautiful as ever - messed up the first exercise in the green but apart from that was all good, just love navving in the area. Nice little staggered start at one point to switch things up - we do love to see it

Sunday Aug 22, 2021 #

10 AM

Running 11:02 intensity: (3 @0) + (19 @1) + (3:12 @2) + (6:50 @3) + (38 @4) 2.0 km (5:30 / km) +31m 5:07 / km
ahr:147 max:165 shoes: Brooks Trace 1

WU

Orienteering 14:52 intensity: (26 @0) + (5 @1) + (8:42 @2) + (1:19 @3) + (52 @4) + (3:28 @5) 3.88 km (3:50 / km) +12m 3:46 / km
ahr:149 max:193 shoes: Brooks Trace 1

British Sprints Quali - went a bit too hard on this one. Set off quite aggressively and caught fin after about 7 mins. Realised that I should chill out at this point and did so. Made a little 10 sec error at one point but apart from that it was all good to the finish. So all good but defo burnt a few too many calories in pursuit of it. Just felt weird not trying my hardest on a sprint - ah well, you live and you learn eh

Running 13:10 intensity: (1:07 @1) + (11:51 @2) + (12 @3) 2.02 km (6:30 / km) +13m 6:18 / km
ahr:131 max:143 shoes: Brooks Trace 1

WD with fin
2 PM

Running 12:07 intensity: (18 @0) + (16 @1) + (9:56 @2) + (1:37 @3) 2.04 km (5:56 / km) +14m 5:45 / km
ahr:136 max:147 shoes: Brooks Trace 1

WU with Roger

Orienteering race 15:02 [5] 3.8 km (3:58 / km) +35m 3:47 / km
ahr:129 max:143 shoes: Brooks Trace 1

British Sprints final - 1st (woulda been 4th on open)
Fun pinging around the first section - lots of little chicane fences which were quite tiring to navigate. Made a small route choice error but nothing major. Pushed on through the next bit before another little wiggle to #9 when I caught the other lads. Got the next bit safe and just tried to empty the tank on the last bit.
Decent time/result. As much as I tried too hard in the morning, I don’t think it made an enormous difference. I do think it made a small difference though. Either way, good fun competition and lots of food for thought

Running 12:35 intensity: (11:36 @2) + (59 @3) 2.01 km (6:16 / km)
ahr:138 max:148 shoes: Brooks Trace 1

WD with james

Saturday Aug 21, 2021 #

1 PM

Running 11:46 intensity: (13 @0) + (7 @1) + (39 @2) + (9:07 @3) + (1:40 @4) 2.14 km (5:30 / km) +10m 5:22 / km
ahr:150 max:174 shoes: Brooks Hyperion

WU

Orienteering race 14:49 intensity: (3:13 @3) + (7:55 @4) + (3:41 @5) 3.8 km (3:54 / km)
ahr:168 max:197 shoes: Brooks Hyperion

British MSR champs at Livingston, sorry Skelmersdale.
Got set out in a decent position by Heather. Think my route on the long leg was a bit slow and then I just couldn’t get the speed properly up through the techy bit cos of how slippy it was.
Either way, nav was decent and powered through well to the finish. Could defo feel that I wasn’t firing on all cylinders, which is completely expected having had 5 days of no running

Running 9:38 intensity: (31 @1) + (8:23 @2) + (8 @3) + (36 @4) 1.42 km (6:46 / km)
ahr:133 max:175 shoes: Brooks Hyperion

WD feat. peds

Friday Aug 20, 2021 #

12 PM

Strength and Conditioning 25:00 [0]

fourth day in a row sheesh
C • much more 2

Thursday Aug 19, 2021 #

12 PM

Strength and Conditioning 25:00 [0]

Defo have turned a corner today - taking it easy but hopefully things are looking up for the weekend

Wednesday Aug 18, 2021 #

11 AM

Strength and Conditioning 25:00 [0]

sore arm - expected. Still feeling bunged up - yum

Tuesday Aug 17, 2021 #

2 PM

Strength and Conditioning 25:00 [0]

finally swooped in for my pfizer microchip hardware update this morning so was in the mood for some cheeky core

Sunday Aug 15, 2021 #

9 AM

Running 56:49 intensity: (18 @0) + (21 @1) + (41:47 @2) + (4:54 @3) + (9:29 @4) 10.9 km (5:13 / km) +85m 5:01 / km
ahr:141 max:168 (sick) shoes: Brooks Trace 1

Aborted SLR - wasn't feeling quite right for this. Legs and chest were good but I just felt tired and sweaty so bailed home.

Have now pretty much come down with a good old cold. Not particularly surprising but it does actually force me to take a proper rest and allow the body some time to relax. London was a lot of late nights and I had an awful night on the sleeper so it's to be expected. Obviously, want to be good to go by the weekend so just preserving till then

Saturday Aug 14, 2021 #

9 AM

Running 11:14 intensity: (17 @1) + (59 @2) + (7:18 @3) + (2:40 @4) 2.25 km (4:59 / km)
ahr:153 max:164 shoes: Brooks Trace 1

WU

Running 16:23 intensity: (1 @0) + (8 @1) + (2 @2) + (6 @3) + (6:56 @4) + (9:10 @5) 4.95 km (3:19 / km) +65m 3:06 / km
ahr:180 max:195 shoes: Brooks Trace 1

Couldn't possibly miss the first Falkirk parkrun since before covid so rolled off the sleeper train and straight out onto this. Decided to take it out along the flat at 3:20s and see who came with. From 800m in it was just me and another guy at the front. The cheeky bugger tried to burn me at the top of the hill - no chance mate. I waited and then kicked him twice on the proper hill to get away for good. Meant I had to try a little harder than I would have liked but there are few things in life sweeter than a parkrun dub

Running 3:24 intensity: (2:54 @2) + (16 @3) + (14 @4) 0.53 km (6:28 / km) +2m 6:20 / km
ahr:140 max:178 shoes: Brooks Trace 1

in between shuffle

Running 10:09 intensity: (5 @1) + (43 @2) + (6:28 @3) + (2:42 @4) + (11 @5) 2.71 km (3:45 / km) +2m 3:44 / km
ahr:155 max:181 shoes: Brooks Trace 1

Ints - 3,3,1
Was planning 3 3s but the quality wasn't quite there so shortened the last one

Running 11:32 intensity: (17 @1) + (11:07 @2) + (8 @3) 2.07 km (5:35 / km)
ahr:135 max:143 shoes: Brooks Trace 1

WD
5 PM

Running 28:51 intensity: (9 @0) + (21 @1) + (26:12 @2) + (2:09 @3) 5.88 km (4:54 / km) +37m 4:45 / km
ahr:135 max:159 shoes: Brooks Trace 1

Easy leisure centre miles

Friday Aug 13, 2021 #

11 AM

Running 1:11:35 intensity: (19 @0) + (17 @1) + (52:37 @2) + (18:01 @3) + (21 @4) 14.02 km (5:06 / km) +131m 4:53 / km
ahr:139 max:167 shoes: Brooks Trace 1

Another, better-informed loop around horsenden - not much to report really. Back home on the sleeper tonight in time for actual real life Parkrun tomorrow which is outrageously exciting

Thursday Aug 12, 2021 #

12 PM

Running 1:10:32 intensity: (16 @0) + (1:03 @1) + (56:17 @2) + (12:44 @3) + (12 @4) 14.41 km (4:54 / km) +71m 4:47 / km
ahr:138 max:168 shoes: Brooks Trace 1

Down to Ealing broadway- big dub on miles, phat L for second dose

Wednesday Aug 11, 2021 #

12 PM

Running 19:29 intensity: (14 @0) + (13 @1) + (10:13 @2) + (8:43 @3) + (6 @4) 4.02 km (4:51 / km)
ahr:141 max:169 shoes: Brooks Trace 1

WU

Running 36:11 intensity: (24 @2) + (6:21 @3) + (18:39 @4) + (10:47 @5) 9.79 km (3:42 / km)
ahr:171 max:187 shoes: Brooks Trace 1

Canal ints (just not my usual canal!)
6k T at 3:29s (3mins active recovery), 2x2(1), 2x1(1), 2x30secs(1)
Always find this is a good sesh to do if I haven’t seshed for a while so this it was. Felt good on the tempo and kept a very even pace the whole way. Problem was the London heat/mugginess was seriously showing itself so I was sweating buckets from about 2k in.
The shorter reps weren’t the fastest for the most part but that’s no problem considering I have done absolutely no short rep speed work since I left cam. All in all a good sesh banked right there

Running 23:58 intensity: (3:16 @2) + (20:42 @3) 4.23 km (5:40 / km) +19m 5:33 / km
ahr:145 max:152 shoes: Brooks Trace 1

WD. Dreaming about стакане воды

Tuesday Aug 10, 2021 #

11 AM

Running 1:09:26 intensity: (7 @0) + (39 @1) + (32:00 @2) + (32:55 @3) + (3:45 @4) 13.68 km (5:04 / km) +141m 4:50 / km
ahr:143 max:169 shoes: Brooks Trace 1

A surprisingly good run round Ealing in nw london. Found some really nice trails and a footgolf course which was fun. Bit of stinging nettles but we survived

Monday Aug 9, 2021 #

Note
(rest day)

Deserved after a pretty high intensity week

Sunday Aug 8, 2021 #

7 AM

Running 1:07:42 intensity: (12 @0) + (3:47 @1) + (57:11 @2) + (6:32 @3) 13.47 km (5:02 / km) +170m 4:44 / km
ahr:133 max:156 shoes: Brooks Ghost 12

Easy pre-breakfast round fisher's brae and the gorge. Nice and chill. Got this out the way early cos I'm heading down to London tonight and the admin needs sorting.

Also, very disappointed to not be going to JWOC for the second year running. Obviously, there is literally nothing that anyone can do as long as Turkey is on the red list, and obviously I was pretty much resigned to this about 3 weeks ago. But that doesn't make it any less frustrating. As an athlete, you just want to have the chance to give it all at the highest level against the best, and as much as I highly value the satisfaction of solid runs in the last 2 weeks, it really is not the same.
Spending a bit of time re-evaluating the next few months at the moment. There is no point sitting here feeling like a coiled spring and ruing things you can't control. Either way, there are lots of things to look forward to in the coming weeks and months and hopefully the chances to push myself and perform will come.
C • SHIs 2

Saturday Aug 7, 2021 #

11 AM

Running 21:51 intensity: (10 @0) + (8 @1) + (5:53 @2) + (9:54 @3) + (5:46 @4) 3.08 km (7:05 / km) +146m 5:44 / km
ahr:149 max:170 shoes: VJ Irock 3

WU swim to the start with Phil

Orienteering race 26:35 intensity: (10 @1) + (4 @2) + (28 @3) + (16:06 @4) + (9:47 @5) 4.58 km (5:48 / km) +79m 5:20 / km
ahr:176 max:189 shoes: VJ Irock 3

Day 6 at Creag Megaidh
Open middle so decided to pretty much go for it and try and nail the nav. Really just looking up and using the compass was all that was needed. Spiked all the first controls on the hill then it was just a case of slogging through the final few controls, which were a bit rougher and had higher bracken.
Good fun to ping round a middle but the open does limit how technical it can be

Running 17:45 intensity: (21 @1) + (16:24 @2) + (1:00 @3) 3.03 km (5:51 / km) +14m 5:44 / km
ahr:133 max:145 shoes: VJ Irock 3

WD round some nice trails
5 PM

Running 29:51 intensity: (12 @0) + (1:15 @1) + (25:25 @2) + (2:59 @3) 6.1 km (4:53 / km) +84m 4:34 / km
ahr:136 max:153 shoes: Brooks Ghost 12

Easy parkley post drive - got soaked

Friday Aug 6, 2021 #

2 PM

Running 1:10:38 intensity: (13 @0) + (4:51 @1) + (50:58 @2) + (14:04 @3) + (32 @4) 13.62 km (5:11 / km) +165m 4:53 / km
ahr:134 max:168 shoes: VJ Irock 3

Run up a gorgeous trail along the river up glen nevis from the visitor centre then back down the forest tracks. Torrential downpour about 3k in which was pretty amusing but highly enjoyable as well

Thursday Aug 5, 2021 #

12 PM

Running 16:25 intensity: (30 @0) + (20 @1) + (13:44 @2) + (1:51 @3) 2.85 km (5:46 / km) +27m 5:30 / km
ahr:135 max:149 shoes: VJ Irock 3

WU

Orienteering race 1:09:50 intensity: (19 @0) + (35 @1) + (3 @2) + (2:04 @3) + (1:03:21 @4) + (3:28 @5) 8.61 km (8:07 / km) +480m 6:21 / km
ahr:170 max:183 shoes: VJ Irock 3

Day 4 at Creag Dubh
Bit of an epic there. Lost about a minute at #2 when I started looking in the grot for the boulder a bit too soon. Then the next few controls were just a brutal climb but the nav was super easy. Kind of annoying that the long leg from the top of the hill sent us straight down again but hey ho.
Nailed the slope legs and the compass was strong. The last couple vague slope legs were good, just trying to pick up the big features on the compass and not get distracted by the bracken.
Overall very pleased with that and was good to see similar times from the guys on day 5 as well

Running 11:19 intensity: (53 @0) + (1:16 @1) + (7:46 @2) + (1:21 @3) + (3 @4) 1.6 km (7:03 / km)
ahr:127 max:160 shoes: VJ Irock 3

WD

Wednesday Aug 4, 2021 #

8 AM

Running 1:09:31 intensity: (19 @0) + (22:22 @1) + (44:45 @2) + (2:05 @3) 11.14 km (6:14 / km) +389m 5:19 / km
ahr:126 max:149 shoes: Brooks Trace 1

Lovely lovely route round cow hill - easy trails and peng views. Thumbs up

Tuesday Aug 3, 2021 #

9 AM

Running 17:15 intensity: (10 @1) + (4:46 @2) + (11:24 @3) + (55 @4) 2.63 km (6:34 / km) +126m 5:17 / km
ahr:147 max:165 shoes: VJ Irock 3

WU - big hill

Orienteering race 51:13 intensity: (15 @0) + (3 @1) + (10 @2) + (3:09 @3) + (45:33 @4) + (2:03 @5) 8.21 km (6:14 / km) +261m 5:23 / km
ahr:170 max:183 shoes: VJ Irock 3

SSD Day #3 Arisaig
Was on the 10:12 start but the terrain wasn't really brackeny so no harm done. Attacked the long leg to #1 well and ground out the slog to #2. Binned about 30-45secs on #4 - didn't have the right picture and made a parallel error as a result, running right past the control.
Bombed the long leg, sighting my attackpoint (which was 1600m away) at the control and just sorting the micro-nav as I went. Spooned the control by 30secs though. From here it was super fast and downhill to the finish, featuring a little bit of bracken swimming.
Overall a pretty good performance today - will take that

Running 19:56 intensity: (16 @0) + (6:40 @1) + (12:03 @2) + (57 @3) 3.2 km (6:13 / km) +21m 6:01 / km
ahr:126 max:147 shoes: VJ Irock 3

WD

Monday Aug 2, 2021 #

10 AM

Running 2:24:47 intensity: (9 @0) + (4:22 @1) + (40:05 @2) + (1:18:10 @3) + (22:00 @4) + (1 @5) 15.13 km (9:34 / km) +1117m 6:59 / km
ahr:148 max:179 shoes: VJ Irock 3

3/4 of the lochaber 4000s. Cheated a bit by getting the gondola up with the family to 650m but really it’s no different to cairngorm car park. Big hike up to aonach beag made interesting by the cloud inversion. Super easy run over to aonach mor - 2 of the easiest munros I’ve done.
Then headed to carn mor dearg. Path down to the col was insanely steep, fully engaged walking mindset and took it very very slowly - good move. It was big climb to the summit (just under 400m of ascent) but it was a cool arête the whole way and I could make quick progress.
Bumped into Max at the top which was fun, unlike the next bit. Headed along the ridge which was super rocky and slammed by leg into a rock at one point which was a bit sore. Actual descent was also super bouldery and then marshy so not the most fun but we got it done. Crossed onto the black downhill mtb then went down on this to the car park - only had to dive off the path once for bikers. Good run out - thoroughly enjoyable.

Cross Training 25:42 intensity: (1:38 @0) + (3:34 @1) + (13:03 @2) + (7:27 @3)
ahr:133 max:157 shoes: VJ Irock 3

9.35km
Very easy downhill cycle back to the house. Saw lots of orienteers

Sunday Aug 1, 2021 #

10 AM

Running 1:01:31 intensity: (7 @0) + (22 @1) + (4:37 @2) + (55:42 @3) + (43 @4) 14.04 km (4:23 / km) +28m 4:20 / km
ahr:147 max:163 shoes: Brooks Trace 1

Chill mooch out along the canal. Not the most interesting but good to get some flat miles in the legs. What an elite towpath

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