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Training Log Archive: Thompass

In the 7 days ending Dec 15, 2019:

activity # timemileskm+m
  Easy Run8 7:06:52 52.17(8:11) 83.96(5:05) 897
  Strength2 2:30:00
  Orienteering1 53:04 5.12(10:22) 8.24(6:26) 250
  Easy XT1 30:00
  Total12 10:59:56 57.29 92.21 1146
  [1-5]10 8:29:56

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MoTuWeThFrSaSu

Sunday Dec 15, 2019 #

12 PM

Easy Run 1:46:57 intensity: (33 @1) + (53:23 @2) + (29:42 @3) + (23:19 @4) 20.36 km (5:15 / km) +315m 4:53 / km
ahr:154 max:185 shoes: Asics Gel Kayano 25

Mortonhall plod with Spenny D and Noah and a bit of Davros. Didn't go for the full two hour job, was feeling a bit tired. Didn't get this week right, dropped 20 mins Friday by going Craigmillar instead of the usual run and spin, and Saturday session was a bit short as well. Quality is there though, and about to head into reduced mileage when I go home.

Saturday Dec 14, 2019 #

2 PM

Easy Run 54:51 intensity: (5:05 @1) + (16:56 @2) + (6:13 @3) + (26:37 @4) 12.65 km (4:20 / km) +4m 4:20 / km
ahr:156 max:186 shoes: Asics Gel Kayano 25

30 min tempo around the meadows, watching the boys fade into the distance. Windy but manageable.
11 PM

Easy Run 8:22 intensity: (1:02 @1) + (6:18 @2) + (1:02 @3) 2.0 km (4:11 / km) +33m 3:51 / km
ahr:141 max:162 shoes: Adidas Ultraboost

Friday Dec 13, 2019 #

4 PM

Easy Run 42:53 intensity: (34 @1) + (12:51 @2) + (17:26 @3) + (12:02 @4) 7.37 km (5:49 / km) +102m 5:26 / km
ahr:156 max:176 shoes: X-Talon 230

Down to Craigmillar to do some of the training, headed back pretty early thanks to a weak torch and Dan having a dirty case of cba.

Thursday Dec 12, 2019 #

11 AM

Easy Run 6:13 [1] 1.24 km (5:01 / km)
ahr:115 max:126 shoes: Asics Gel Kayano 25

Easy Run 54:57 intensity: (15:38 @1) + (32:33 @2) + (6:33 @3) + (13 @4) 10.99 km (5:00 / km) +78m 4:50 / km
ahr:138 max:166 shoes: Asics Gel Kayano 25

Doing something productive with the usual training
C • Simply wonderful 6

Easy Run 9:30 intensity: (22 @1) + (7:37 @2) + (1:31 @3) 1.9 km (4:59 / km) +15m 4:48 / km
ahr:146 max:160 shoes: Asics Gel Kayano 25

1 PM

Strength 1:15:00 [0]
shoes: Under Armour Lightning 2

Wednesday Dec 11, 2019 #

8 AM

Easy Run 38:22 intensity: (5:37 @1) + (4:33 @2) + (14:20 @3) + (13:52 @4) 6.45 km (5:57 / km) +209m 5:07 / km
ahr:156 max:180 shoes: Asics Gel Kayano 25

Morning plodaroo on crags and up tourist
6 PM

Orienteering 53:04 intensity: (1:18 @1) + (34 @2) + (11:59 @3) + (37:37 @4) + (1:36 @5) 8.24 km (6:26 / km) +250m 5:35 / km
ahr:169 max:195 shoes: Asics Gel Kayano 25

Train was going a very manageable speed, but I dropped off the hill on the long leg because the undergrowth looked nasty on the map and fell way behind. Spent a lot of ponderous time alone before finding David, Felix, and Sophie and finished bit off. A few dodgy decisions but generally fine.

Tuesday Dec 10, 2019 #

6 PM

Easy Run 10:26 intensity: (10:19 @1) + (7 @2) 2.02 km (5:10 / km)
ahr:121 max:130

Easy Run 36:35 intensity: (2:28 @1) + (16:32 @2) + (1:54 @3) + (14:49 @4) + (52 @5) 8.61 km (4:15 / km) +45m 4:09 / km
ahr:157 max:193 shoes: X-Talon 230

KF 3x7 [1.5] + 2x5 [1]

On and on and on and on and on, forever and ever and ever. Progress so slow it be feeling like purgatory.

Easy Run 22:18 intensity: (2:51 @1) + (19:07 @2) + (20 @3) 3.36 km (6:39 / km) +54m 6:09 / km
ahr:137 max:156

Monday Dec 9, 2019 #

8 AM

Easy Run 35:28 intensity: (10:17 @1) + (24:44 @2) + (27 @3) 7.01 km (5:04 / km) +40m 4:55 / km
ahr:135 max:154 shoes: Asics Gel Kayano 25

Nice morning.
1 PM

Strength 1:15:00 [0]
shoes: Under Armour Lightning 2

2 PM

Easy XT 30:00 [1]

Solo :(

193

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