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Training Log Archive: Peds

In the 30 days ending Nov 30, 2020:

activity # timemileskm+mload
  Running28 27:19:31 192.89(8:30) 310.43(5:17) 5158492.3
  S+C13 8:40:0078.0
  Cycling4 5:56:5979.3
  Total45 41:56:30 192.89 310.43 5158649.6
averages - weight:61.7kg

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Monday Nov 30, 2020 #

11 AM

Cycling 57:38 intensity: (26:49 @1) + (26:49 @2) + (4:00 @3)
ahr:130 max:160 weight:61.8kg

21.0k, +360m, 21.8kph
Seat3
6 PM

S+C 40:00 [1]

Sunday Nov 29, 2020 #

8 AM

Running 1:35:40 intensity: (9:52 @1) + (53:50 @2) + (30:45 @3) + (1:13 @4) 18.48 km (5:11 / km) +302m 4:47 / km
ahr:144 max:171

Back on the Mortonhall long run, with AJ and Spender plus Spud and Thompas for the first half. Felt a bit razzy out through hermitage and braids but warmed into it round morton and felt fine through to the end. Shin all good.

Saturday Nov 28, 2020 #

7 AM

Running 1:00:01 intensity: (11:25 @1) + (45:26 @2) + (3:10 @3) 12.09 km (4:58 / km) +62m 4:50 / km
ahr:137 max:155

Nice bit of dark golf course action with spud. Very nice still winter morning, good sky. Dropped by the bottom of MFD to say hi to the Everesting boys. Shin fine.

Friday Nov 27, 2020 #

8 AM

Running 1:02:53 intensity: (12:23 @1) + (19:39 @2) + (16:05 @3) + (14:46 @4) 12.91 km (4:52 / km) +236m 4:28 / km
ahr:148 max:177

Galloping Glen
5min T, 5 x (75s, 45s) hills, 5min T.

Happy with that one, paced it nicely and working hard but never straining and struggling, felt strong to the end. Two tempos at 3:42s and 3:36s, and progressively faster through the hills. Shin completely fine too.
6 PM

S+C 40:00 [1]

Thursday Nov 26, 2020 #

11 AM

Cycling 1:09:05 intensity: (24:14 @1) + (38:44 @2) + (6:07 @3)
ahr:134 max:154

25.4k, +450m, 22.1kph

Seat4. Quite cold but not too windy. Kept the hands warm quite successfully with a routine of ski gloves on for the descent and off for the climb.

Wednesday Nov 25, 2020 #

12 PM

Running 1:18:43 intensity: (21:30 @1) + (22:50 @2) + (34:23 @3) 10.82 km (7:16 / km) +714m 5:28 / km
ahr:142 max:162

Out and back on the big ridge from Flotterstone to Scald Law and back with spud. Good fun and some fairly nice weather for November. Shin fine on the ups, 1 on descents. Quads feeling pretty beaten up by the end.
6 PM

S+C 40:00 [1]

Tuesday Nov 24, 2020 #

7 AM

Running 1:00:00 intensity: (32:30 @1) + (23:30 @2) + (4:00 @3) 11.57 km (5:11 / km) +64m 5:03 / km
ahr:130 max:165 weight:62.1kg

Standard morning hour with 4 x 20s hill sprints at the end. Shin decent, still not quite 100% but pretty close and better than Sunday. Quite mild but it must have rained heavily overnight, wet underfoot.

Monday Nov 23, 2020 #

6 AM

Cycling 1:46:54 intensity: (51:00 @1) + (52:00 @2) + (3:54 @3)
ahr:129 max:151

35.5k, +670m, 19.7kph

Seat6. Took a bit of effort to get out of bed but once I was out it was fine. Front light lasted 2 laps, could have done with it surviving a 3rd but we got by. Nice mix of tunes and the sky was looking very nice, but sadly never got to see the actual sun. Quads getting quite tired.
6 PM

S+C 40:00 [1]

Sunday Nov 22, 2020 #

8 AM

Running 1:08:56 intensity: (25:00 @1) + (31:10 @2) + (12:46 @3) 12.74 km (5:25 / km) +241m 4:57 / km
ahr:137 max:160 weight:61.8kg

Shortonhall with Spud and Felix to start off with. Pretty slidy on the trails but had to be road shoes for the tarmac. Shin ok, never more than 1 and often 0, tired/strengthening feels towards the end rather than a sharper pain. Was a little long so maybe another day off tomorrow though.

Saturday Nov 21, 2020 #

10 AM

Cycling 2:03:22 intensity: (1:01:00 @1) + (51:00 @2) + (11:22 @3)
ahr:130 max:159

40.8k, +800m, 19.8kph

Seat7. Thought I was in for a nice sunny morning on the seat but then the heavens opened on laps 3 and 4 which was really quite unpleasant. Had told spud beforehand to send me back out if I got back within 2 hours though so on we went and the last couple passed ok as the sun came out again.

Friday Nov 20, 2020 #

8 AM

Running 55:10 intensity: (10:49 @1) + (19:00 @2) + (10:21 @3) + (15:00 @4) 11.74 km (4:42 / km) +90m 4:32 / km
ahr:148 max:176

20min tempo on the KF at 3:46s.

Shin a 1 on the WU and WD but fine during the session. Think a day off tomorrow might be wise though. Tempo felt hard but to be expected, first lap was a bit quicker than the rest with spud for company.
6 PM

S+C 40:00 [1]

Thursday Nov 19, 2020 #

7 AM

Running 36:50 intensity: (17:00 @1) + (18:00 @2) + (1:50 @3) 7.28 km (5:03 / km) +51m 4:53 / km
ahr:133 max:151

Couple big laps, slightly reduced from an hour, shin started ok but then a 1 again so decided to play it safe and hopefully get a session in tomorrow still. Nice to see Ali and Max though.
C • 2

Wednesday Nov 18, 2020 #

9 AM

Running 1:02:49 intensity: (15:00 @1) + (30:00 @2) + (17:49 @3) 8.69 km (7:14 / km) +504m 5:36 / km
ahr:140 max:165

Pretty blumming breezy Pentlands with Spud and Dan, getting closer to managing that full flat run. Steep scramble up Caerketton then a loop of Capelaw and finishing with the scree. Good fun. Shin a 1.
6 PM

S+C 40:00 [1]

Tuesday Nov 17, 2020 #

7 AM

Running 1:00:00 intensity: (16:00 @1) + (31:40 @2) + (11:00 @3) + (1:20 @4) 11.9 km (5:02 / km) +90m 4:51 / km
ahr:139 max:169 weight:61.4kg

Usual pre brekkie hour with 5 x 20s hill sprints at the end. V windy but also really warm. R shin (other one to 2 weeks ago) was a 1-2, might skip the dub later.

Monday Nov 16, 2020 #

6 PM

S+C 40:00 [1]
(rest day)

Sunday Nov 15, 2020 #

9 AM

Running 2:00:01 intensity: (14:30 @1) + (48:00 @2) + (56:01 @3) + (1:30 @4) 23.77 km (5:03 / km) +305m 4:45 / km
ahr:145 max:166

Mortonhall with Spender, bit muddy but quite warm and good chat. Last 30 round the meadows, in solid zone 3 at like 4:45s, nice bit of HR drift. Legs a bit spangled by the end too. Solid week, biggest ever outside of training camps.

Saturday Nov 14, 2020 #

12 PM

Running 50:00 intensity: (22:30 @1) + (24:00 @2) + (3:30 @3) 9.81 km (5:06 / km) +124m 4:48 / km
ahr:132 max:157

Plod round a seat lap, felt a bit tired.

Friday Nov 13, 2020 #

8 AM

Running 1:10:03 intensity: (17:15 @1) + (27:15 @2) + (15:33 @3) + (10:00 @4) 13.68 km (5:07 / km) +336m 4:34 / km
ahr:143 max:174 weight:62.2kg

4min tempo just to get warmed up then
4 x 2mins, 4 x 1min, 4 x 30s hills.
On Galloping Glen with spud, went x-talons but spikes might've been better. Big shock to the legs, not run hard up a hill in a while. Overcooked the first 2min rep which didn't help, so the other 3 were grim, legs heavy with lactic, but perked up a bit on the shorter ones.
5 PM

Running 30:00 intensity: (25:00 @1) + (5:00 @2) 5.48 km (5:28 / km) +15m 5:24 / km

Recovery meadows. Unsurprisingly a bit tired.
6 PM

S+C 40:00 [1]

Thursday Nov 12, 2020 #

7 AM

Running 1:00:01 intensity: (22:10 @1) + (32:20 @2) + (5:31 @3) 12.21 km (4:55 / km) +78m 4:46 / km
ahr:134 max:163

Standard stuff round the golf course before the golfers got there. 4 x 20s strides at the end.

Wednesday Nov 11, 2020 #

7 AM

Running 48:02 intensity: (26:30 @1) + (13:10 @2) + (8:22 @3) 7.98 km (6:01 / km) +252m 5:12 / km
ahr:132 max:159

Some seat pre gym. Pleasantly warm.
8 AM

S+C 40:00 [1]

Gym
9 AM

Running 11:09 intensity: (3:25 @1) + (7:15 @2) + (29 @3) 2.07 km (5:23 / km) +10m 5:15 / km
ahr:135 max:151

Home

Tuesday Nov 10, 2020 #

8 AM

Running 54:48 intensity: (12:00 @1) + (26:10 @2) + (11:58 @3) + (4:40 @4) 11.16 km (4:55 / km) +167m 4:34 / km
ahr:142 max:171

Started off with some meadows with spud before going for a seat lap. Threw in a steady tempo effort on the climb and 4 x 15s hill sprints.
5 PM

Running 35:18 intensity: (17:18 @1) + (17:00 @2) + (1:00 @3) 6.59 km (5:21 / km) +97m 4:59 / km
ahr:131 max:150

Easy loop of the crags, legs feeling solid and smooth.

Monday Nov 9, 2020 #

6 PM

S+C 40:00 [1]
weight:61.8kg (rest day)

Didn't have a day off running last week so took one today.

Sunday Nov 8, 2020 #

7 AM

Running 1:45:00 intensity: (10:30 @1) + (1:07:30 @2) + (26:40 @3) + (20 @4) 20.5 km (5:07 / km) +321m 4:45 / km
ahr:142 max:165

Mortonhall, early-ish but not pre-brekkie. Kept it chill for the most part, feeling decidedly average. Solid week, plan is 8 hours next week then hold it there for a bit.

Saturday Nov 7, 2020 #

7 AM

Running 45:37 intensity: (20:00 @1) + (22:00 @2) + (3:37 @3) 8.24 km (5:32 / km) +166m 5:02 / km
ahr:135 max:155

Up the crags to see a very nice view indeed from above the fog. Legs all good, hrm pretty wacky for the first 15mins.

Friday Nov 6, 2020 #

7 AM

Running 56:40 intensity: (9:30 @1) + (24:50 @2) + (13:10 @3) + (9:10 @4) 12.33 km (4:36 / km) +51m 4:30 / km
ahr:145 max:174

10 x 1min (1) on the meadows grass. Just a short fartlek to get the legs moving, nothing too strenuous.
5 PM

Running 30:54 intensity: (26:40 @1) + (4:14 @2) 5.72 km (5:24 / km) +59m 5:08 / km
ahr:122 max:139

Recovery dub round the links, very peaceful in the dark with no wind.
6 PM

S+C 40:00 [1]

Thursday Nov 5, 2020 #

7 AM

Running 1:00:00 intensity: (25:00 @1) + (29:20 @2) + (5:00 @3) + (40 @4) 12.18 km (4:56 / km) +81m 4:46 / km
ahr:133 max:167 weight:61.5kg

Another nice morning, taking it chill round prestonfield GC. Golfers just starting but overtook by the 3rd green and was quiet after that, just the wafts from Nairn's oatcakes factory to keep me company. 5 x ~18s hill sprints on the links to finish.

Wednesday Nov 4, 2020 #

7 AM

Running 1:04:22 intensity: (21:20 @1) + (27:20 @2) + (15:42 @3) 10.61 km (6:04 / km) +321m 5:16 / km
ahr:137 max:162

Seat. Chilly, but quite nice and sunny, and stopped at the orchard for an apple.
6 PM

S+C 40:00 [1]

Tuesday Nov 3, 2020 #

7 AM

Running 1:00:01 intensity: (9:30 @1) + (31:05 @2) + (18:21 @3) + (1:05 @4) 11.6 km (5:10 / km) +162m 4:50 / km
ahr:141 max:168

Lap of KF, up through the bog, then 6 x 15s hill sprints. Pretty cold and damp this morning, but shin all good.

Monday Nov 2, 2020 #

7 AM

Running 30:00 intensity: (14:00 @1) + (14:20 @2) + (1:40 @3) 5.76 km (5:13 / km) +39m 5:02 / km
ahr:131 max:152 weight:61.1kg

MMMM with AJ. Just 30, both shins feeling good though so hopefully back on track now.
6 PM

S+C 40:00 [1]

Sunday Nov 1, 2020 #

9 AM

Running 1:06:33 intensity: (21:00 @1) + (28:00 @2) + (17:33 @3) 12.49 km (5:20 / km) +223m 4:53 / km
ahr:138 max:160

Shortonhall with AJ. Pretty happy with how the L shin felt, mostly just strengthening type feels, no sharp pain. Interestingly there's a little red lump on the R shin, nothing from that one while running though so hopefully I've just bashed it somewhere. Still, nervous times.

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