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Training Log Archive: Thompas

In the 7 days ending Aug 11:

activity # timemileskm+m
  Running12 5:59:51 42.09(8:33) 67.73(5:19) 1732
  Stretching3 1:54:00
  Core4 1:12:55
  Strength2 1:04:00
  Orienteering1 39:51 5.18(7:41) 8.34(4:47) 58
  Swimming1 26:00
  Total19 11:16:37 47.27 76.07 1790
  [1-5]17 9:22:37

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MoTuWeThFrSaSu

Sunday Aug 11 #

10 AM

Running long 1:30:18 [3] 14.24 km (6:20 / km) +707m 5:05 / km
shoes: Asics Gel Kayano 25

Nice foray into the Pentlands from Flotterstone. Turnhouse, Carnethy, Black, and back along the reservoir. Skipped out on Bell since I was wearing bad footwear and will have more opportunities to come to the Pentlands. Very rainy but enjoyed it, had a nice meal after, legs are sore.
9 PM

Stretching 26:00 [0]

Core 18:25 [2]

Saturday Aug 10 #

2 PM

Running warm up/down 5:47 [1] 0.98 km (5:54 / km) +40m 4:54 / km
shoes: X-Talon 230

Running warm up/down 4:58 [1] 0.7 km (7:06 / km) +7m 6:45 / km
shoes: X-Talon 230

Running race 27:53 [5] 6.0 km (4:39 / km) +283m 3:46 / km
shoes: X-Talon 230

Cademuir Rollercoaster - 6th

Was only semi-keen on the hill race but am glad I did it, first one in the bag and I enjoyed it.
Stuck to the back of the pack out of the start. Up the first hill it was the boys in front, me barely included, and then just complete empty space behind me, no noise or nothing. Realized it would not be good for me to get dropped, but that ended up not being a concern.
Picked off two places I think on the way up to the flat before the steep climb, then took out another three to the top of Cademuir, which put me in a very nice 5th position and staring at Maximilian's back.
I was a bit of a wimp on the descent and Max slipped away, and then Dan Stan came flying past me, no chance I keep up there, and near the bottom of the steep descent another guy in a brown shirt I'd passed took back his place. Ah well, sitting pretty in 7th and had another climb of 60m to work some magic.
Coming up the final hill (oof), ended up repassing Brown Shirt and Dan to slip right back into Max's footsteps. Unfortunately it flattened out, followed by a steeper drop where I left the path in favour of the long grass, and Max was off once again. Dan's massive strides came by once again, and I was happy to let him chase down Max.
A few glances back confirmed that I had built a decent gap to Brown Shirt on the climb and just had to keep grinding to do the job. Down another muddy descent and around a bend onto a contouring stretch, and it looked like I still had another 10-15 meters to keep him away. Pushed pace to something that felt fast, around the final corner where a woman was shouting "Go USA", and threw caution to the wind down into the finish so that I didn't regret not pushing hard enough. Pulled away, job done, good fun, would do again.
3 PM

Running warm up/down 12:21 [1] 2.15 km (5:45 / km) +12m 5:35 / km
shoes: X-Talon 230

Friday Aug 9 #

8 AM

Running 26:24 [2] 5.42 km (4:52 / km) +34m 4:43 / km
shoes: Asics Gel Kayano 25

Nothing of note
1 PM

Core 20:00 [2]

7 PM

Running 4:23 [1] 0.94 km (4:40 / km) +2m 4:37 / km
shoes: Adidas Ultraboost

Strength 24:00 [2]

Gym

Running 3:13 [1] 0.68 km (4:44 / km) +7m 4:30 / km
shoes: Adidas Ultraboost

#everymetermatters

Thursday Aug 8 #

8 AM

Stretching 45:00 [0]

Feeling mildly oofed
11 AM

Running 31:33 [2] 6.02 km (5:14 / km) +220m 4:26 / km
shoes: Asics Gel Kayano 25

Post-brek loops of the Crags and Beneath Purko's (not sure if it has a name), not keen on pre-brek with Ali but did the same as him. I'll eventually warm up to morning jogs, especially once the dangerous duo becomes the triple threat.
4 PM

Core 17:03 [2]

6 PM

Running 30:37 [2] 6.1 km (5:01 / km) +167m 4:25 / km
shoes: Asics Gel Kayano 25

With Ali this time and with hill sprints at the end

Wednesday Aug 7 #

8 AM

Swimming 26:00 [2]

5 PM

Core 17:27 [2]

6 PM

Running warm up/down 10:37 [1] 2.1 km (5:03 / km) +17m 4:52 / km
shoes: Asics Gel Kayano 25

Orienteering 39:51 [3] 8.34 km (4:47 / km) +58m 4:37 / km
shoes: Asics Gel Kayano 25

Sprintelope mass start, hung back and enjoyed myself. Couldn't read any of the walls, they were quite narrow on the map, leading to me getting trapped like 3 or 4 times, and was generally getting pretty frustrated. Probably could have slowed down a sec and read better rather than make an excuse but here we are. Hammies are v tight.

Running warm up/down 8:27 [1] 1.6 km (5:17 / km) +11m 5:06 / km
shoes: Asics Gel Kayano 25

Tuesday Aug 6 #

9 AM

Stretching 43:00 [0]

Big stretch
11 AM

Running warm up/down 17:21 [1] 2.67 km (6:30 / km) +20m 6:16 / km
shoes: X-Talon 230

Running intervals 33:42 [4] 7.56 km (4:27 / km) +44m 4:20 / km
shoes: X-Talon 230

KF standard loop with Ali, 10x 2 mins w/ 1 min rest
4x strides

Ali's watch was on precise intervals and I was lapping mine. I was pretty determined to stick with my watch because I didn't know Ali's was automatic, but I was also lapping slightly late every time, which added up and by the end we were starting 10-12 seconds apart. Oh well we'll get em next time. I started pretty eager but slowly dropped off until the 5th or 6th rep when I started to be consistent. Tired from gym but good stuff.

Running warm up/down 12:20 [1] 2.19 km (5:38 / km) +70m 4:51 / km
shoes: X-Talon 230

Monday Aug 5 #

11 AM

Running 26:50 [3] 5.88 km (4:34 / km) +46m 4:24 / km
shoes: Asics Gel Kayano 25

Around the meadows with some map reading at the end
5 PM

Running warm up/down 6:22 [1] 1.23 km (5:11 / km) +15m 4:53 / km
shoes: Adidas Ultraboost

Strength 40:00 [3]

Gym
6 PM

Running 6:45 [1] 1.27 km (5:19 / km) +30m 4:45 / km
shoes: Adidas Ultraboost

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