Training Log Archive: PedsIn the 31 days ending Oct 31, 2019:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | |||||||||||||||||||||||||||||||||||||||||||
Thursday Oct 31, 2019 #
7 AM
S+C 1:00:00 [1]
weight:65.8kg
Gym.
Everything in working order but still didn't go heavy on the lifts.
Everything in working order but still didn't go heavy on the lifts.
6 PM
Running 10:28 1.89 km (5:33 / km) +15m 5:20 / km
ahr:130 max:142
WU
Orienteering 23:19 5.44 km (4:17 / km) +12m 4:14 / km
ahr:166 max:178
Sprintervals round Astley Ainslie, was good fun, cheers to Thompas. Was nice to exercise the sprint brain cells for the first time in a while and legs felt fine too.
Running 18:55 3.47 km (5:27 / km) +19m 5:18 / km
ahr:146 max:174
WD with 4 x 20s (1min) hill sprints to finish off. Very uneven gradient on the Links which I'm not sure is good or not.
Wednesday Oct 30, 2019 #
7 AM
Swimming 30:00 [2] 1.25 km (24:00 / km)
Another Wednesday trailing in the wake of the Aquaspud.
12 PM
Running 40:00 7.87 km (5:05 / km) +107m 4:46 / km
ahr:138 max:159
Little bit of KF + bog, legs feeling decent.
Tuesday Oct 29, 2019 #
Note
L achilles has stiffened up which is a little worrying but not quite the same feeling as last winter, hopefully just related to the ankle pain/stiffness. Will probably attempt a jog later.
5 PM
Running 32:30 6.05 km (5:22 / km) +30m 5:14 / km
ahr:129 max:142
Achilles improved throughout the day, did some calf raises with no worries and decided I was safe to run. L ankle not loving lateral movements but otherwise legs felt great so very relieved.
Monday Oct 28, 2019 #
Note
(rest day)
Feeling decent enough. Overall happy with how the legs feel, one weird pain on the outside of L ankle bone but otherwise ok.
The only goal of this week is to be ready to return to proper training next week, so will probably be mostly easy and very much by feel.
No gym today, will go on Thursday.
The only goal of this week is to be ready to return to proper training next week, so will probably be mostly easy and very much by feel.
No gym today, will go on Thursday.
Sunday Oct 27, 2019 #
8 AM
Running 3:59:39 [1] 20.34 km (11:47 / km) +632m 10:12 / km
OMM Day 2.
Didn't get much sleep at all but I was expecting that. Was warm enough though so didn't mind too much, Tesco sleeping bag serving me well and the ground was soft too. Biggest drama of the weekend was getting screwed over by the clocks changing which was entirely our own fault to be fair. Anyway, the bagpiper got us up at 6 and our start was 7:01, and also over a k away.
Freya was colder than me overnight and I'm sure didn't appreciate the rushed morning so I should apologise for not taking more care over the alarms. We packed up in the rain and wind which was the worst bit of the whole thing, but once I'd eaten my breakfast on the way to the start and seen Tim and Ali I was feeling good to go.
The first hour or so was pretty quiet, not much chat, just settling into the stomp again. It rained briefly on the way to 3 but stopped just after 3 so didn't get cold. On the long leg to 4 I decided it was time to forcefully raise the spirits which to my slight surprise worked a treat and we belted out good renditions of Dynamite (Taio Cruz), Party in the USA (Miley Cyrus), Tik Tok (Kesha), Bulletproof (La Roux), Just Dance (Lady Gaga) and Kids (MGMT) before beginning the final climb up to 4.
Had identified our competitors in the mixed race early on and they were looking fairly strong so we'd have a job on our hands the rest of the day. It was kind of a chasing start but not real time gaps, so not a first to the finish wins scenario, plus a timed out road crossing meant we couldn't be too sure of our maths.
Ended up running with the mixed team and also the leaders from day 1 through 5 and were all close at the road crossing, with only an hour or so to go. 2 chunky climbs coming up though to #9 and #10 and I was expecting to let the other pairs go, which I didn't mind, but Freya put in 2 absolute shifts and we were still in touching distance at #10. Clearly the lack of breakfast not hindering her too much. #11 was technical and I hoped the 2 pairs ahead might hesitate but they both spiked it so fair play, we did manage to catch them both though so we all began the last big descent together.
It was super steep to start with and I was so so glad that my knees were holding up well because Freya was on a mission and I didn't have much choice but to follow. We lead down onto the track and dropped some filthy pace but the others stuck with it and then once we got onto the flat run in they could pull away a little.
Ended up 4th overall, 2nd mixed team. Only 26s off being 3rd overall, 1st mixed team which is a fine margin in a 9 hour race but we really can't complain too much. Good weekend, enjoyable first OMM, very glad the weather wasn't worse.
Didn't get much sleep at all but I was expecting that. Was warm enough though so didn't mind too much, Tesco sleeping bag serving me well and the ground was soft too. Biggest drama of the weekend was getting screwed over by the clocks changing which was entirely our own fault to be fair. Anyway, the bagpiper got us up at 6 and our start was 7:01, and also over a k away.
Freya was colder than me overnight and I'm sure didn't appreciate the rushed morning so I should apologise for not taking more care over the alarms. We packed up in the rain and wind which was the worst bit of the whole thing, but once I'd eaten my breakfast on the way to the start and seen Tim and Ali I was feeling good to go.
The first hour or so was pretty quiet, not much chat, just settling into the stomp again. It rained briefly on the way to 3 but stopped just after 3 so didn't get cold. On the long leg to 4 I decided it was time to forcefully raise the spirits which to my slight surprise worked a treat and we belted out good renditions of Dynamite (Taio Cruz), Party in the USA (Miley Cyrus), Tik Tok (Kesha), Bulletproof (La Roux), Just Dance (Lady Gaga) and Kids (MGMT) before beginning the final climb up to 4.
Had identified our competitors in the mixed race early on and they were looking fairly strong so we'd have a job on our hands the rest of the day. It was kind of a chasing start but not real time gaps, so not a first to the finish wins scenario, plus a timed out road crossing meant we couldn't be too sure of our maths.
Ended up running with the mixed team and also the leaders from day 1 through 5 and were all close at the road crossing, with only an hour or so to go. 2 chunky climbs coming up though to #9 and #10 and I was expecting to let the other pairs go, which I didn't mind, but Freya put in 2 absolute shifts and we were still in touching distance at #10. Clearly the lack of breakfast not hindering her too much. #11 was technical and I hoped the 2 pairs ahead might hesitate but they both spiked it so fair play, we did manage to catch them both though so we all began the last big descent together.
It was super steep to start with and I was so so glad that my knees were holding up well because Freya was on a mission and I didn't have much choice but to follow. We lead down onto the track and dropped some filthy pace but the others stuck with it and then once we got onto the flat run in they could pull away a little.
Ended up 4th overall, 2nd mixed team. Only 26s off being 3rd overall, 1st mixed team which is a fine margin in a 9 hour race but we really can't complain too much. Good weekend, enjoyable first OMM, very glad the weather wasn't worse.
Saturday Oct 26, 2019 #
8 AM
Running 5:04:16 [1] 24.44 km (12:27 / km) +534m 11:13 / km
OMM Day 1 - B course with Freya.
Friday night was quite chilly and didn't sleep a huge amount but feeling ready to go after a nice breakfast. ~3k uphill walk to the start was good to warm up although legs felt a bit weirdly tired. Saw friendly faces at the start and set off in good spirits, especially as the sun was out and the forecasted wind was nowhere to be seen.
Settled into the plod. Quickly got used to the fact that the terrain was disgusting, tussocks, wet marshes and heather in varying proportions for as far as the eye could see. Still, quite a few people around and spirits high, got through some Disney, Proclaimers, Beatles, but a couple Christmas numbers from Freya meant I had to put in a few bursts of pace to avoid them. Big fan of the temperature though, which was perfect for no gloves, thermal + o top.
First realised that we were doing ok after ~3hours when a marshal said we were 4th through. Our stomp had seemed to be a little faster than most and when we could run on the downhills we were making good ground on people. Downhills definitely Freya's strength and my knees were feeling fine so I was happy to go with some speedier descending too.
The last long leg to #10 (/12) was particularly horrible. We thought the terrain had been bad but it managed to get worse. It was fairly flat but just relentless knee deep heather on top of spongey ground. Spirits a little dampened here but knew others would find it tough too, and a vaguely technical control gave some interest. Up one last hill then onto a track and got a good solid jog on into the finish.
Ended up 3rd overnight, 1st mixed, which we were pleased with given te big numbers on the course. Only ~3:30mins up on 2nd mixed pair though so could see an exciting day 2 looming. Ate well, best part of half a pot of PB upon arrival, then various snacks and then a good warm dinner. Kept warm enough too, only uncomfortable thing all day was cold and numb feet which took until bedtime to warm up.
Friday night was quite chilly and didn't sleep a huge amount but feeling ready to go after a nice breakfast. ~3k uphill walk to the start was good to warm up although legs felt a bit weirdly tired. Saw friendly faces at the start and set off in good spirits, especially as the sun was out and the forecasted wind was nowhere to be seen.
Settled into the plod. Quickly got used to the fact that the terrain was disgusting, tussocks, wet marshes and heather in varying proportions for as far as the eye could see. Still, quite a few people around and spirits high, got through some Disney, Proclaimers, Beatles, but a couple Christmas numbers from Freya meant I had to put in a few bursts of pace to avoid them. Big fan of the temperature though, which was perfect for no gloves, thermal + o top.
First realised that we were doing ok after ~3hours when a marshal said we were 4th through. Our stomp had seemed to be a little faster than most and when we could run on the downhills we were making good ground on people. Downhills definitely Freya's strength and my knees were feeling fine so I was happy to go with some speedier descending too.
The last long leg to #10 (/12) was particularly horrible. We thought the terrain had been bad but it managed to get worse. It was fairly flat but just relentless knee deep heather on top of spongey ground. Spirits a little dampened here but knew others would find it tough too, and a vaguely technical control gave some interest. Up one last hill then onto a track and got a good solid jog on into the finish.
Ended up 3rd overnight, 1st mixed, which we were pleased with given te big numbers on the course. Only ~3:30mins up on 2nd mixed pair though so could see an exciting day 2 looming. Ate well, best part of half a pot of PB upon arrival, then various snacks and then a good warm dinner. Kept warm enough too, only uncomfortable thing all day was cold and numb feet which took until bedtime to warm up.
Thursday Oct 24, 2019 #
7 AM
S+C 50:00 [1]
weight:66.5kg
Gym.
Skipped the heavy lifts but fairly normal apart from that. With all this tapering and carb-loading I seem to have put on a kilo.
Skipped the heavy lifts but fairly normal apart from that. With all this tapering and carb-loading I seem to have put on a kilo.
C • 1kg 2
4 PM
Running 34:38 7.19 km (4:49 / km) +50m 4:39 / km
ahr:139 max:156
Legs feeling decent, ready to go
Wednesday Oct 23, 2019 #
6 PM
Running 41:19 7.5 km (5:31 / km) +100m 5:10 / km
ahr:130 max:152
First dark hermitage of the year, gonna take a little while to get accustomed to it - was getting unnecessarily spooked by bats today.
Tuesday Oct 22, 2019 #
5 PM
Running 43:34 7.67 km (5:41 / km) +79m 5:24 / km
ahr:124 max:145
No session for me today, just drills and strides, it's taper time. Bit sad as my legs felt surprisingly great. Had a nice jog back with Lindsay, Freya and Dan A for a bit in any case.
Monday Oct 21, 2019 #
7 AM
Running 26:39 4.55 km (5:52 / km) +14m 5:46 / km
ahr:126 max:167
Monday morning recovery, legs just about in one piece. Think that HR spike is probably wrong.
6 PM
S+C 1:00:00 [1]
Gym.
Tired, was a struggle but did also manage a full 3 x 1min side planks for the first time.
Tired, was a struggle but did also manage a full 3 x 1min side planks for the first time.
Sunday Oct 20, 2019 #
11 AM
Running 1:44:09 14.89 km (7:00 / km) +818m 5:29 / km
ahr:144 max:167
Pentlands with Ali and Sasha, from Bonaly which was a nice change and got to run on loads of new paths. Did a brute of a climb up Turnhouse and also took a sneaky shortcut over the reservoir dam. Dying a bit up the 3rd big climb and got dropped on the descent, quads feeling very knackered.
Past 3 weeks have been very solid, time to wind things down before OMM next weekend.
Past 3 weeks have been very solid, time to wind things down before OMM next weekend.
Saturday Oct 19, 2019 #
1 PM
Running 15:46 [2] 2.98 km (5:18 / km) +23m 5:06 / km
WU from the station
Running 33:43 8.86 km (3:48 / km) +46m 3:43 / km
ahr:173 max:186
East League XC 1 - Stirling.
Started pretty hard as there was narrowish corner quite early but then got dragged into a harder than ideal first k. Felt easy at the time but then started to die round the 2nd half of the 2nd lap and then died properly round the bottom of the 3rd lap. Lewis came past at my low point and then I perked up a tiny bit and stuck close to him. Still managed a kick and very nearly had him but the line came a couple metres too early. Feel like I struggle to make myself hurt enough in these.
Started pretty hard as there was narrowish corner quite early but then got dragged into a harder than ideal first k. Felt easy at the time but then started to die round the 2nd half of the 2nd lap and then died properly round the bottom of the 3rd lap. Lewis came past at my low point and then I perked up a tiny bit and stuck close to him. Still managed a kick and very nearly had him but the line came a couple metres too early. Feel like I struggle to make myself hurt enough in these.
Running 16:36 [2] 2.88 km (5:45 / km) +13m 5:38 / km
ahr:137 max:148
WD. Made the train.
Friday Oct 18, 2019 #
5 PM
Spinning 30:00 [1]
ahr:116 max:128
SSS.
Lonely one today although had a good chat to a Finnish guy in the sauna, including the classic world sauna champs 2010 story.
Lonely one today although had a good chat to a Finnish guy in the sauna, including the classic world sauna champs 2010 story.
Thursday Oct 17, 2019 #
7 AM
S+C 1:00:00 [1]
Gym. Bit of a struggle today
4 PM
Running 1:01:02 10.42 km (5:52 / km) +353m 5:01 / km
ahr:137 max:171
Easy hilly on the Seat then 6 x 30s hills at Galloping Glen, joined by AJ and Gregor for 4. R (other) knee not loving life, in need of a rest day tomorrow
Wednesday Oct 16, 2019 #
7 AM
Swimming 30:00 [2] 1.35 km (22:13 / km)
Wednesday morning swim with Felix and Spud
4 PM
Running 50:00 10.27 km (4:52 / km) +147m 4:33 / km
ahr:138 max:158
Easy round Hermitage and Blackford with Jack, Gregor and Dan. Pace felt a bit spicy at times for my tired legs but that's alright - can just switch Wednesday and Thursday this week and get a good plod on tomorrow. HR surprisingly low though, maybe getting fitter, who knows.
Tuesday Oct 15, 2019 #
5 PM
Running 1:17:51 15.55 km (5:00 / km) +67m 4:54 / km
ahr:146 max:183
3 x 8 (2) on a wet and muddy KF. +6 strides after.
Good solid session, nothing to write home about.
3:43s, 43s, 42s at
164, 72, 75.
Last rep had the double hill so pushed up it at the end but apart from that felt pretty controlled.
Good solid session, nothing to write home about.
3:43s, 43s, 42s at
164, 72, 75.
Last rep had the double hill so pushed up it at the end but apart from that felt pretty controlled.
Monday Oct 14, 2019 #
7 AM
Running 31:35 5.87 km (5:23 / km) +16m 5:18 / km
ahr:123 max:138
Monday morning recovery, bumped into Jack by the tennis courts yet again so had a lovely lap with him before heading to Scotmid for some milk.
6 PM
S+C 1:00:00 [1]
Gym.
Quiet one today and feeling tired.
Quiet one today and feeling tired.
Sunday Oct 13, 2019 #
11 AM
Running 15:01 2.48 km (6:04 / km) +72m 5:18 / km
ahr:123 max:146
WU
Orienteering 1:09:42 11.83 km (5:53 / km) +359m 5:07 / km
ahr:162 max:171
SOL 6 - Teviothead.
Taking it as a steady long run, enjoyed being out in the hills. Although saying that HR was fairly high despite the comfortable feeling effort. Nav was mostly straightforward but did bin about a minute near the end getting complacent on an actually tricky control.
Taking it as a steady long run, enjoyed being out in the hills. Although saying that HR was fairly high despite the comfortable feeling effort. Nav was mostly straightforward but did bin about a minute near the end getting complacent on an actually tricky control.
Running 13:05 2.28 km (5:44 / km)
ahr:137 max:147
WD
Saturday Oct 12, 2019 #
7 AM
Running 14:28 2.84 km (5:06 / km) +2m 5:05 / km
ahr:138 max:153
Shakeout.
1 PM
Running 17:14 [2] 3.21 km (5:22 / km) +27m 5:09 / km
WU
Running 14:07 4.0 km (3:32 / km) +35m 3:23 / km
ahr:172 max:181
East XC Relays, 3rd leg for the C team.
Legs not feeling the freshest beforehand and got overtaken by a few people in the first half a k which was pretty muddy. Warmed into it though and got moving alright round the two foresty loops, initially hanging onto an Aberdeen guy but then moved past him on the nice rolling 2nd loop, rated that bit. Reeled in a couple more but then couldn't get properly rolling down the last hill and the Aberdeen guy came back past.
Pretty happy with it overall, only 10 and 20s behind AJ and Paul on leg times. Felt decent up the hills but struggling with leg speed on the downs, suppose to be expected - don't know when the last time my legs moved at close to 3s was.
Also pretty hilly, been mugged off by AP big time.
Legs not feeling the freshest beforehand and got overtaken by a few people in the first half a k which was pretty muddy. Warmed into it though and got moving alright round the two foresty loops, initially hanging onto an Aberdeen guy but then moved past him on the nice rolling 2nd loop, rated that bit. Reeled in a couple more but then couldn't get properly rolling down the last hill and the Aberdeen guy came back past.
Pretty happy with it overall, only 10 and 20s behind AJ and Paul on leg times. Felt decent up the hills but struggling with leg speed on the downs, suppose to be expected - don't know when the last time my legs moved at close to 3s was.
Also pretty hilly, been mugged off by AP big time.
Running 14:20 2.41 km (5:57 / km) +25m 5:39 / km
ahr:132 max:158
WD
Friday Oct 11, 2019 #
5 PM
Spinning 30:00 [1]
ahr:118 max:127 (rest day)
SSS with Gregor, good times
Thursday Oct 10, 2019 #
7 AM
S+C 1:00:00 [1]
Gym.
4 PM
Running 1:10:50 13.57 km (5:13 / km) +226m 4:49 / km
ahr:148 max:173
Easy round Mortonhall with AJ, some bits a little steadier. Finished up with 5 x 20s (1min) hill sprints which the hammies weren't a fan of after gym. No worrying niggles though so happy days.
Wednesday Oct 9, 2019 #
4 PM
Running 45:00 8.47 km (5:19 / km) +87m 5:03 / km
ahr:134 max:165
Nice jog round the hermitage, legs alright but tired.
Tuesday Oct 8, 2019 #
5 PM
Running 1:10:18 14.25 km (4:56 / km) +69m 4:49 / km
ahr:151 max:182
4 x 6 (1).
L knee was niggly during the day so wasn't sure whether to run, decided to warm up and see, and it was ok so I did the session but was wary of it. In the end I felt pretty rough, quads of absolute lead and I think the past week catching up with me.
3:47, 43, 44, 50 at
167, 74, 76, 76.
Will take it easy til the weekend now.
Knee ok, didn't get worse during and fine afterwards, well initially anyway, little bit sorer later.
L knee was niggly during the day so wasn't sure whether to run, decided to warm up and see, and it was ok so I did the session but was wary of it. In the end I felt pretty rough, quads of absolute lead and I think the past week catching up with me.
3:47, 43, 44, 50 at
167, 74, 76, 76.
Will take it easy til the weekend now.
Knee ok, didn't get worse during and fine afterwards, well initially anyway, little bit sorer later.
Monday Oct 7, 2019 #
7 AM
Running 30:01 5.51 km (5:27 / km) +8m 5:25 / km
ahr:126 max:142
Monday morning recovery. Some hefty quad DOMS from yesterday but (excluding the MM) it was the most climb I've done in a run so understandable. Legs pretty solid on the whole though.
1 PM
S+C 1:00:00 [1]
Gym
Sunday Oct 6, 2019 #
10 AM
Running 1:58:28 17.0 km (6:58 / km) +954m 5:26 / km
Pentlands with Ali, Dan, Spud, Nixon and GG.
Felt nice and comfortable for an hour or so but that changed on top of turnhouse as the wet and coldness kicked in. Knees survived really well actually, quads absorbing the impact. Probably longer than it needed to be but suppose it's good omm training.
Felt nice and comfortable for an hour or so but that changed on top of turnhouse as the wet and coldness kicked in. Knees survived really well actually, quads absorbing the impact. Probably longer than it needed to be but suppose it's good omm training.
Saturday Oct 5, 2019 #
10 AM
Running 1:03:42 14.51 km (4:23 / km) +50m 4:19 / km
ahr:155 max:175
10 WU at 4:40s
10 steady at 4:10s
20 raz at 3:58s
10 easy at 4:35s
5 x 30s (1:30) hills on the Links, pretty variable gradient. Avg'd around 3:20s.
Little WD.
Rolled all the way through without stops and felt alright, standard achy/heavy quads but not too bad overall. Felt good on the hills.
10 steady at 4:10s
20 raz at 3:58s
10 easy at 4:35s
5 x 30s (1:30) hills on the Links, pretty variable gradient. Avg'd around 3:20s.
Little WD.
Rolled all the way through without stops and felt alright, standard achy/heavy quads but not too bad overall. Felt good on the hills.
Friday Oct 4, 2019 #
5 PM
Spinning 30:00 [1]
ahr:118 max:127 (rest day)
SSS with a good amount of boys.
Thursday Oct 3, 2019 #
7 AM
S+C 1:00:00 [1]
weight:65.7kg
Gym.
Worked a little harder on the Nordic hamstrings, will be interesting how they are running later
Also weighed myself for the first time in ages.
Worked a little harder on the Nordic hamstrings, will be interesting how they are running later
Also weighed myself for the first time in ages.
5 PM
Running 1:00:00 11.65 km (5:09 / km) +158m 4:49 / km
ahr:131 max:152
Easy seat lap with Ali and Bash. Felt decent and that avg HR is a pleasant surprise.
Wednesday Oct 2, 2019 #
7 AM
Swimming 35:00 [2] 1.4 km (25:00 / km)
3 PM
Running 41:19 8.03 km (5:09 / km) +29m 5:03 / km
ahr:131 max:152
Started off barely doing 6min/ks with both knees feeling v weak but they warmed up slowly and then I met Jack which was great for taking the mind off the legs. Knee alright by the end.
Tuesday Oct 1, 2019 #
5 PM
Running 1:15:24 15.81 km (4:46 / km) +51m 4:42 / km
ahr:149 max:183
5 x 5 (1) on KF. Big squad and decent conditions, niggles all behaving themselves and could put a good effort in.
Paces 3:28, 31, 36, 40, 36.
And now I have a working HR monitor again so
Avg HR 166, 74, 77, 77, 76.
So not the most consistent but pretty happy with it, only just off the back of the front pack and with a nice little sub-pack. WD was an absolute survival mission just to make it back.
Paces 3:28, 31, 36, 40, 36.
And now I have a working HR monitor again so
Avg HR 166, 74, 77, 77, 76.
So not the most consistent but pretty happy with it, only just off the back of the front pack and with a nice little sub-pack. WD was an absolute survival mission just to make it back.