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Training Log Archive: АТ

In the 7 days ending Nov 15:

activity # timemileskm+mload
  Running5 5:12:06 37.23(8:23) 59.92(5:13) 1743191.4
  XT4 4:52:37113.2
  S & C3 3:00:00
  Total12 13:04:43 37.23 59.92 1743304.5
  [1-5]9 10:04:43

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MoTuWeThFrSaSu

Sunday Nov 15 #

9 AM

Running 1:30:20 intensity: (2:30 @1) + (41:33 @2) + (38:29 @3) + (7:48 @4) 14.69 km (6:09 / km) +957m 4:38 / km
ahr:154 max:178 shoes: Saucony Peregrine 10 ST

Pentlands <3

Started with the scramble ting up Caerketton then got on with some more conventional running and finished with the scree. Always a pleasure to be out in the hills, loved every minute :)

Saturday Nov 14 #

11 AM

XT 1:52:22 intensity: (1:21:30 @1) + (26:09 @2) + (2:52 @3) + (1:51 @4)
ahr:122 max:179 shoes: Giro Triple

46.12 km (24.6 kph) +565m.

Lovely wee ride with FW. Out to Dalkeith track, via nearly running a fox over, to spectate the boys sub2 attempt, very impressive stuff from them. Mid way tjrough that we got cold so went and blasted up a climb outta Dalkeith, which I adso played Felix on, sit and kick baby. Then back to the track, then home, getting caught up in a nerf war (i took a direct hit) and finally a seat lap to top it all off. Didn't see an Otter but ya can't have it all. Fun day out indeed.

Friday Nov 13 #

8 AM

Running warm up/down 17:22 intensity: (4:49 @1) + (12:33 @2) 3.52 km (4:56 / km) +25m 4:46 / km
ahr:137 max:149 shoes: Saucony Guide 13 TR #2

Running hills 40:39 intensity: (6:48 @1) + (8:32 @2) + (9:30 @3) + (8:05 @4) + (7:44 @5) 8.47 km (4:48 / km) +339m 4:00 / km
ahr:159 max:186 shoes: VJ Irock 2

Hill reps of:

4' Tempo [2'], 4*2', 4*1', 4*30".

On Galopping Glen with Peds with the tempo round the loop at the bottom. Conditions pretty slippy, could have done with spikes tbh but we made do. Legs felt okay, not much to report really just got it done to a decent standard.

Foot all good :)

Running warm up/down 11:19 intensity: (2:16 @1) + (9:03 @2) 1.91 km (5:56 / km) +32m 5:28 / km
ahr:141 max:152 shoes: Saucony Guide 13 TR #2

6 PM

S & C 1:00:00 [0]

Thursday Nov 12 #

10 AM

Running 1:00:42 intensity: (23:16 @1) + (34:26 @2) + (3:00 @3) 11.42 km (5:19 / km) +321m 4:40 / km
ahr:138 max:161 shoes: Saucony Ride iso2

Norty little BnB including the quarry scramble. This has gotta be one of my favourite runs around here, so very much enjoying myself and no foot pain.
2 PM

XT 58:31 intensity: (18:20 @1) + (19:34 @2) + (20:06 @3) + (31 @4)
ahr:143 max:172 shoes: Giro Triple

25.31 km (26.0 kph) +431m.

Seat4. Got a little excited on this racing some geezer on the 2nd lap but legs felt decent so rolled with it. I mugged him with my alpha roundabout technique so some success there. Nice day.

Wednesday Nov 11 #

11 AM

XT 1:01:20 intensity: (42:35 @1) + (17:15 @2) + (1:30 @3)
ahr:124 max:159 shoes: Giro Triple

24.81 km (24.3 kph) +371m.

Seat4, tad windy today with it seemingly coming in every direction which was not fun. Saw Mr Otterton though so not all bad.
6 PM

S & C 1:00:00 [0]

Tuesday Nov 10 #

8 AM

Running warm up/down 20:00 intensity: (9:35 @1) + (10:25 @2) 3.93 km (5:05 / km) +24m 4:56 / km
ahr:133 max:144 shoes: Saucony Guide 13 TR #2

Running intervals 23:08 intensity: (12 @1) + (2:27 @2) + (5:09 @3) + (10:57 @4) + (4:23 @5) 6.15 km (3:46 / km)
ahr:170 max:183 shoes: NB Fuelcell Propel

Threshy ints - 4×5'/1'

Foot testing, basically went exactly how i thought it would; bit grumbly in the WU, then completely fine during the session and CD. Noice, build it back up this week. Physically felt okay, kept it fairly chill.

Running (Strides) 2:05 intensity: (54 @1) + (38 @2) + (33 @3) 0.73 km (2:51 / km)
ahr:140 max:166 shoes: NB Fuelcell Propel

6x20"

Running warm up/down 14:12 intensity: (36 @1) + (13:36 @2) 2.65 km (5:21 / km) +10m 5:15 / km
ahr:144 max:154 shoes: Saucony Guide 13 TR #2

12 PM

XT 1:00:24 intensity: (24:40 @1) + (32:41 @2) + (3:03 @3)
ahr:135 max:163 shoes: Giro Triple

25.35 km (25.2 kph) +421m.

Seat4, lovely jubbely.

Monday Nov 9 #

7 AM

Running 32:19 intensity: (17:43 @1) + (14:36 @2) 6.45 km (5:00 / km) +35m 4:53 / km
ahr:134 max:153 shoes: Saucony Ride iso2

MMMMM. Noice, foot doing good so will get a bit of load through it this week and see what happens.
6 PM

S & C 1:00:00 [0]

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