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Training Log Archive: Thompass

In the 31 days ending Jan 31, 2021:

activity # timemileskm+m
  Easy Run22 15:17:04 105.02(8:44) 169.01(5:26) 1774
  Long Run7 12:03:30 81.43(8:53) 131.04(5:31) 2274
  Strength9 7:30:00
  Quality Run7 5:23:09 43.19(7:29) 69.5(4:39) 544
  Long XT2 4:00:01
  Easy XT2 1:58:00
  Total40 46:11:44 229.63 369.55 4591
  [1-5]33 38:41:44

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Sunday Jan 31, 2021 #

4 PM

Long XT 2:10:00 intensity: (1:46:04 @1) + (23:56 @2)
ahr:124 max:141

Planned 2.5 hours but called it early. On to rehab and stretching tonight and see how an easy run goes tomorrow.

Saturday Jan 30, 2021 #

11 AM

Strength 1:00:00 [0]

3 PM

Easy XT 20:00 intensity: (19:32 @1) + (28 @2)
ahr:114 max:145

Easy XT 53:00 intensity: (29:42 @1) + (14:47 @2) + (8:31 @3)
ahr:131 max:161

8x60s [2:30] + 10x30s [2]

Quite tough with the resistance but definitely a different feel than on foot.

Friday Jan 29, 2021 #

3 PM

Easy XT 45:00 intensity: (44:54 @1) + (6 @2)
ahr:105 max:133

Spent most of the time reading about Gamestop some more.
C • yup 1

Thursday Jan 28, 2021 #

Note

Left shin pain increased overnight, it's on the inside and feels the same as when I've had it before. At rest it's fine, hopping on one leg is not. If that's not grounds to not run then I don't know what is. Plan at the moment is to assume that this is going to get worse with running, i.e. finally get myself a bike like I've kept telling myself to do but this time for real, strength and conditioning, and see what happens. With just my input so far and dealing with this in April first year and in March second year (huh, weird), the first time I switched to the watt bike for two-three weeks and it sorted itself out. Last time we went for the more measured approach. Just frustrating really, but unless this is a freaky, didn't-sleep-right accident, which it probably isn't, gonna need to back off.
C • Shins 5
10 AM

Strength 30:00 [0]

And so returns the stretching routine. Never should have left, but I am a fool in that way.
4 PM

Long XT 1:50:01 intensity: (1:06:06 @1) + (43:42 @2) + (6 @3) + (7 @4)
ahr:127 max:172

Here We Gø !!

Wednesday Jan 27, 2021 #

2 PM

Easy Run 13:23 intensity: (2:21 @1) + (11:02 @2) 2.36 km (5:41 / km)
ahr:135 max:151 shoes: Inov8 Mudclaw 275

Quality Run 35:00 intensity: (13 @1) + (56 @2) + (34 @3) + (33:17 @4) 8.57 km (4:05 / km) +50m 3:58 / km
ahr:172 max:180 shoes: Inov8 Mudclaw 275

Legs didn't have a session in them, very obvious from the first rep, wasn't much to rest from so ditched the rest.

Am mildly concerned by the light discomfort on the inside left shin, do not get it at all when not running which is good. Worse when I start running than when I've been going for a bit.

Easy Run 20:25 intensity: (40 @1) + (14:26 @2) + (5:19 @3) 3.35 km (6:06 / km) +90m 5:22 / km
ahr:145 max:161 shoes: Inov8 Mudclaw 275

Tuesday Jan 26, 2021 #

3 PM

Easy Run 14:06 intensity: (10:59 @1) + (3:07 @2) 2.43 km (5:48 / km)
ahr:125 max:138 shoes: Saucony Guide Iso 2

Easy Run 1:03:41 intensity: (10:52 @1) + (50:56 @2) + (1:53 @3) 11.85 km (5:22 / km) +142m 5:04 / km
ahr:135 max:161 shoes: Saucony Guide Iso 2

Went for the session, legs were sore af from the strength session yesterday but figured a good enough warm-up would give me enough to eek out the session. Legs were still feeling pretty shite when I started but I was happy to see only just slower than the usual numbers at the beginning. I immediately get fucked up by a fat stitch from probably the apple I ate after lunch two hours before and decide I can't get anything done with it, it's just getting worse and I'm only four minutes in. Stop the session and finish a slow run. Big fat bummer, my data also stopped working in the flat since yesterday so I also don't even have fake WiFi anymore. Shit day.

Monday Jan 25, 2021 #

Note

Abandoned the double day today because I would have had to run then walk home to get my breakfast, horrible.
10 AM

Strength 45:00 [0]

stonks
1 PM

Easy Run 41:59 intensity: (8 @1) + (8:37 @2) + (24:05 @3) + (9:09 @4) 7.9 km (5:19 / km) +43m 5:11 / km
ahr:158 max:175 shoes: Saucony Guide Iso 2

Staying on the grass a bit but it was gang muddy

Sunday Jan 24, 2021 #

Note

It's been two days, the pain has largely left the back of my right knee but there's one in the front outside now since yesterday, not linked to knee and not that close to the collision site, so not sure what it is. Will take up more stretching to see if it sorts itself out, but it very much feels like something I can easily run through.
11 AM

Long Run 1:43:54 intensity: (13:17 @1) + (1:20:35 @2) + (10:02 @3) 21.18 km (4:54 / km) +206m 4:41 / km
ahr:141 max:160 shoes: Saucony Guide Iso 2

Taking out the Saucony's for their second skrrt, leg pain feels like a bruise, didn't go away, felt perfectly manageable. Beautiful day but consequentially way too busy in some bits.

Saturday Jan 23, 2021 #

2 PM

Easy Run 18:00 intensity: (14:08 @1) + (3:52 @2) 3.32 km (5:25 / km)
ahr:123 max:140 shoes: Inov8 Mudclaw 275

Quality Run 49:02 intensity: (8:18 @1) + (16:45 @2) + (7:00 @3) + (16:59 @4) 6.69 km (7:20 / km) +282m 6:03 / km
ahr:150 max:182 shoes: Inov8 Mudclaw 275

Bailed to KF in the hopes of an okay tempo, and decided that Crags was the best option for power hills. The ice was horrendous in parts and spent a lot of time sticking to the edge of the path but I think I got it done.
C • sweet tekkers 1

Easy Run 17:48 intensity: (1:45 @1) + (14:52 @2) + (1:11 @3) 2.7 km (6:35 / km) +46m 6:05 / km
ahr:138 max:156 shoes: Inov8 Mudclaw 275

Friday Jan 22, 2021 #

9 AM

Easy Run 30:36 intensity: (44 @1) + (26:55 @2) + (14 @3) + (2:43 @4) 5.64 km (5:26 / km) +27m 5:18 / km
ahr:143 max:181 shoes: ASICS GT-2000 8 Modern Tokyo

Ploddy. Struggled to sleep, my right leg has a sore part, backside of the knee and outside, around biceps femoris. Gonna need to stretch something out because it is mildly uncomfortable to walk/hop on one leg. Calm during run.

Strength 1:00:00 [0]

Taking it slow
2 PM

Easy Run 29:49 intensity: (5:17 @1) + (10:18 @2) + (13:35 @3) + (39 @4) 5.48 km (5:26 / km) +109m 4:57 / km
ahr:146 max:176 shoes: Inov8 Mudclaw 275

Mudclaws have great grip. Left wearing a jumper but didn't realize I didn't have a shirt on under it, felt suspiciously cold until I realized. Blackford is some prime sledging territory. Lovely sunny evening.

Thursday Jan 21, 2021 #

1 PM

Long Run 1:28:22 intensity: (3:30 @1) + (34:41 @2) + (47:55 @3) + (2:16 @4) 18.34 km (4:49 / km) +98m 4:42 / km
ahr:151 max:180 shoes: Inov8 Mudclaw 275

New loop for me, nice run
C • nice run 5

Wednesday Jan 20, 2021 #

1 PM

Easy Run 1:09:54 intensity: (5:10 @1) + (53:31 @2) + (11:13 @3) 13.76 km (5:05 / km) +238m 4:41 / km
ahr:142 max:160 shoes: Saucony Guide Iso 2

Getting the job done around the seat on the new Saucony Iso's. They feel lovely

Tuesday Jan 19, 2021 #

1 PM

Easy Run 15:33 intensity: (13:34 @1) + (1:59 @2) 2.8 km (5:33 / km)
ahr:121 max:136 shoes: Brooks Ravenna 10

Quality Run 52:00 intensity: (25 @1) + (1:46 @2) + (9:50 @3) + (39:59 @4) 13.18 km (3:57 / km)
ahr:171 max:182 shoes: Brooks Ravenna 10

Didn't quite have paces improve over the session like I wanted, but felt like a solid block. Consistency every week is looking good and am playing the long game so no mind.

6x7mins[2]

Easy Run 11:22 intensity: (20 @1) + (11:01 @2) + (1 @3) 1.89 km (6:00 / km) +10m 5:51 / km
ahr:138 max:142 shoes: Brooks Ravenna 10

7 PM

Strength 45:00 [0]

Monday Jan 18, 2021 #

12 PM

Easy Run 44:14 intensity: (10:45 @1) + (26:23 @2) + (7:06 @3) 7.62 km (5:48 / km) +133m 5:21 / km
ahr:139 max:163 shoes: Inov8 Mudclaw 275

blackford

Sunday Jan 17, 2021 #

12 PM

Long Run 1:53:40 intensity: (2:31 @1) + (58:50 @2) + (47:36 @3) + (4:43 @4) 21.12 km (5:23 / km) +296m 5:02 / km
ahr:149 max:172 shoes: Inov8 Mudclaw 275

Long with Alice, Mortonhall things. Bit of a weird route since I wanted to start running later than her.

Saturday Jan 16, 2021 #

1 PM

Easy Run 22:01 intensity: (5:23 @1) + (16:38 @2) 4.03 km (5:28 / km) +12m 5:23 / km
ahr:133 max:149 shoes: Inov8 Mudclaw 275

Quality Run 32:01 intensity: (2:23 @1) + (14:27 @2) + (4:31 @3) + (10:40 @4) 4.41 km (7:16 / km) +168m 6:06 / km
ahr:152 max:184 shoes: Inov8 Mudclaw 275

6x60s [3mins] + 4x30s [2mins]

Took several reps to find a good path uphill, pretty annoying stuff. Either muddy or uneven. Felt like a good effort in the end.

Easy Run 15:40 intensity: (10 @1) + (14:53 @2) + (37 @3) 2.49 km (6:17 / km) +15m 6:06 / km
ahr:144 max:156 shoes: Inov8 Mudclaw 275

Friday Jan 15, 2021 #

9 AM

Easy Run 30:46 intensity: (4:03 @1) + (21:41 @2) + (4:42 @3) + (20 @4) 5.75 km (5:21 / km) +37m 5:11 / km
ahr:138 max:170 shoes: ASICS GT-2000 8 Modern Tokyo

Easy stuff, struggling to find a good route
1 PM

Strength 1:00:00 [0]

7 PM

Easy Run 31:24 intensity: (5:41 @1) + (24:28 @2) + (53 @3) + (22 @4) 5.84 km (5:23 / km) +17m 5:18 / km
ahr:139 max:174 shoes: Brooks Ravenna 10

With Zak in the evening before dinner, lovely run

Thursday Jan 14, 2021 #

4 PM

Long Run 1:28:15 intensity: (9:38 @1) + (59:21 @2) + (17:29 @3) + (1:47 @4) 14.63 km (6:02 / km) +291m 5:29 / km
ahr:143 max:171 shoes: Inov8 Mudclaw 275

Felt like my lunch was pressing against my stomach the entire time, my HRM was making me uncomfortable. Had to stop a few times. Should've run before lunch. That was god-awful.

Wednesday Jan 13, 2021 #

11 AM

Strength 1:00:00 [0]

Maximum plank is always a big ask
C • Plank 2

Easy Run 1:10:29 intensity: (9:18 @1) + (57:08 @2) + (4:03 @3) 13.25 km (5:19 / km) +229m 4:54 / km
ahr:140 max:162 shoes: ASICS GT-2000 8 Modern Tokyo

Was still getting discomfort in my feet until I realized that these shoes have extraordinary amounts of cushioning around the heel. Started heel-striking and the discomfort mildly went away. Because of this, downhills felt lovely but uphills felt deathly. Not ideal. Mid-striking is definitely the way to go. May have to keep these for flat plods and find a solution to be my go-to because this won't do, spent too long forcing myself to stop heel-striking and now that it's more natural not to these shoes really want to bring me back to the dark days.

Tuesday Jan 12, 2021 #

12 PM

Easy Run 15:14 intensity: (9:39 @1) + (5:35 @2) 2.76 km (5:31 / km)
ahr:125 max:146 shoes: Brooks Ravenna 10

Quality Run 49:00 intensity: (4 @1) + (15 @2) + (4:12 @3) + (44:29 @4) 12.66 km (3:52 / km)
ahr:177 max:186 shoes: Brooks Ravenna 10

Don't trust the new shoes yet so we might see is cross into 1000k on the Brooks, dreamy. 3x8[2] + 4x4[1], a little rough and found myself almost stopping after the third four but ended up finishing the job. Felt alright, intended to start easy and get faster, didn't do that great a job but it's not bad. Was quite a busy day, not that much time to learn stuff.

Easy Run 11:17 intensity: (35 @1) + (10:42 @2) 1.86 km (6:03 / km)
ahr:139 max:145 shoes: Brooks Ravenna 10

Monday Jan 11, 2021 #

Note

45
70
70
90
30/30
70
120
4 PM

Easy Run 43:18 intensity: (7:23 @1) + (35:42 @2) + (13 @3) 7.54 km (5:45 / km) +51m 5:33 / km
ahr:136 max:160 shoes: ASICS GT-2000 8 Modern Tokyo

Breaking in the new pair. Not as comfortable as the Brooks. Feet weren't enjoying the last ten minutes. Will just take some time I think.

Sunday Jan 10, 2021 #

11 AM

Long Run 2:04:24 intensity: (18:11 @1) + (1:15:37 @2) + (25:11 @3) + (5:25 @4) 19.17 km (6:29 / km) +571m 5:39 / km
ahr:143 max:173 shoes: Inov8 Mudclaw 300

Alice offered pfh, Felix asked as well, was meant to be. We had an icy time in Blackford so Alice bailed on Pentlands, but Felix and I went on like good soldiers do. The fat climb was a toughie, but A+ snowball conditions, beautiful stuff. Wind hurt on the ridge, and felt like I'd had enough when we were coming down. As much as I was done with the run, the run wasn't done with me, and neither was the ice. Bit of suffering never hurt nobody, easy money.

Easy Run 7:38 intensity: (1:22 @1) + (6:16 @2) 1.46 km (5:14 / km)
ahr:135 max:148 shoes: Inov8 Mudclaw 300

Walking home? No.

Saturday Jan 9, 2021 #

1 PM

Quality Run 1:08:36 intensity: (11:51 @1) + (27:39 @2) + (4:22 @3) + (24:44 @4) 14.73 km (4:39 / km) +43m 4:35 / km
ahr:149 max:184 shoes: Brooks Ravenna 10

30mins on the Meadows starting at 4s and going down to 3:40s. There was space for 3:30s but it didn't plan it today, still taking Saturdays a bit easier.

Friday Jan 8, 2021 #

Note

Chill Pentlands walking, bit of running and running home because I had a call, doms are strong from yesterday.
5 PM

Easy Run 32:43 intensity: (9:04 @1) + (22:55 @2) + (29 @3) + (15 @4) 5.99 km (5:28 / km) +32m 5:19 / km
ahr:133 max:169 shoes: Brooks Ravenna 10

chill

Thursday Jan 7, 2021 #

11 AM

Strength 1:10:00 [0]

Tough session on Zoom. 30 Glute bridges felt big, 3x repeated circuit felt big, 3x core felt big. Took some bizazz out of my run, last 40 mins felt hard.
1 PM

Long Run 1:29:22 intensity: (1:23 @1) + (1:02:18 @2) + (25:39 @3) + (2 @4) 17.28 km (5:10 / km) +271m 4:48 / km
ahr:146 max:165 shoes: Brooks Ravenna 10

feeling drained from the past few days
C • Dude 3

Wednesday Jan 6, 2021 #

12 PM

Easy Run 1:09:51 intensity: (9:19 @1) + (38:15 @2) + (19:39 @3) + (2:38 @4) 11.7 km (5:58 / km) +331m 5:14 / km
ahr:144 max:170 shoes: Inov8 Mudclaw 300

Seat Wednesday
2 PM

Strength 20:00 [0]

Tuesday Jan 5, 2021 #

5 PM

Easy Run 16:00 intensity: (4:49 @1) + (11:11 @2) 3.02 km (5:18 / km)
ahr:130 max:147 shoes: Inov8 Mudclaw 300

Quality Run 37:30 intensity: (13 @1) + (15 @2) + (4:25 @3) + (32:37 @4) 9.26 km (4:03 / km) +1m 4:03 / km
ahr:171 max:184 shoes: Inov8 Mudclaw 300

Not a nice feel today. Hrm felt uncomfortable the whole time, feet/ankles sore, and every wet patch did a number on me. 5x5mins + 2.5 float

Easy Run 14:18 intensity: (47 @1) + (13:30 @2) + (1 @3) 2.37 km (6:02 / km) +28m 5:41 / km
ahr:138 max:147 shoes: Inov8 Mudclaw 300

Monday Jan 4, 2021 #

12 PM

Easy Run 43:42 intensity: (4:44 @1) + (38:54 @2) + (4 @3) 8.41 km (5:12 / km) +57m 5:01 / km
ahr:139 max:152 shoes: Brooks Ravenna 10

Big lap small lap to start the week. Bring on the new lockdown.

Sunday Jan 3, 2021 #

12 PM

Easy Run 54:38 intensity: (1:04 @1) + (31:01 @2) + (6:00 @3) + (16:33 @4) 11.64 km (4:42 / km) +33m 4:38 / km
ahr:152 max:174 shoes: Brooks Ravenna 10

Faster in the middle third to keep the Saturday spirit alive. Back to the good stuff tomorrow, lovely. Another week (?) before uni starts up again, can't wait. So excited. Nothing like buckling down and tootin' your brain away at some maths problems. Weeeee.

Saturday Jan 2, 2021 #

11 AM

Long Run 1:55:33 intensity: (25:08 @1) + (54:47 @2) + (25:25 @3) + (10:13 @4) 19.32 km (5:59 / km) +541m 5:15 / km
ahr:143 max:186 shoes: Inov8 Mudclaw 300

Swapped Saturday and Sunday, and will roll back tomorrow to counter the extra today.

Friday Jan 1, 2021 #

12 PM

Easy Run 47:15 intensity: (4:24 @1) + (26:47 @2) + (12:06 @3) + (3:58 @4) 9.79 km (4:49 / km) +93m 4:36 / km
ahr:143 max:173 shoes: Brooks Ravenna 10

To and from Portobello. Fingers froze. Pace on the way back was acceptable.
C • whipped 3

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