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Training Log Archive: 970130

In the 31 days ending Jan 31, 2021:

activity	#	time	miles		km		+m
Running	26	25:42:18	146.91	(10:30)	236.42	(6:31)	4729
Strength and Conditioning	14	8:40:00
Cycling	4	3:51:47	31.83		51.23		141
Running wu/cd	5	2:22:24	15.04	(9:28)	24.2	(5:53)	285
Total	40	40:36:29	193.78		311.85		5155

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Sunday Jan 31, 2021 #

Running 1:29:47 [3] 14.23 km (6:19 / km) +243m 5:49 / km
ahr:147 max:173 shoes: Inov8 XTalon LBlue July20

Nice chilled Blackford and Braids with Mairi.

Saturday Jan 30, 2021 #

Cycling 2:21:43 [3] 51.23 km (21.7 kph) +141m
ahr:134 max:159

A nice chilled ride out to North Berwick with Juliet and Bridget, plus the bits of the way back that we didn’t end up walking. Need to work on our puncture repair skills.

Friday Jan 29, 2021 #

Cycling (turbo) 30:04 [3]
ahr:125 max:139

Watching the Appalachian trail record.

Thursday Jan 28, 2021 #

9 AM

Strength and Conditioning 40:00 [3]

Not-gym S&C
Could feel foot in the jumpy stuff again.

6 PM

Running 33:58 [3] 6.55 km (5:11 / km) +31m 5:04 / km
ahr:159 max:173

Big lap, little lap on the meadows.

Wednesday Jan 27, 2021 #

Running 1:15:19 [3] 12.7 km (5:56 / km) +144m 5:37 / km
ahr:147 max:167 shoes: Brooks Launch 6 Mar20

On the seat with Linda, plus 15 on the meadows at the end.

Tuesday Jan 26, 2021 #

7 AM

Strength and Conditioning 40:00 [3]

DrongO circuits

3 PM

Running wu/cd 29:27 [3] 4.83 km (6:06 / km) +52m 5:47 / km
ahr:153 max:167 shoes: Inov8 XTalon 210 Jan21

Running 36:04 [3] 7.12 km (5:04 / km) +5m 5:03 / km
ahr:168 max:182 shoes: Inov8 XTalon 210 Jan21

EUOC KF Intervals with Alex
2x 10:00 [2:00], 2x 5:00 [1:00]
Legs feeling a bit tired before this, but warmed up into the session, working well off each other. Foot a bit achy after.

Monday Jan 25, 2021 #

9 AM

Strength and Conditioning 40:00 [3]

Not-gym S&C

2 PM

Running 56:49 [3] 7.78 km (7:18 / km) +349m 5:58 / km
ahr:151 max:180 shoes: Inov8 XTalon LBlue July20

Left some code running and escaped the office to go to the Pentlands with Juliet. Up Caerketton and Allermuir, and back down the track, with several breaks for sledging. Bin bags are surprisingly effective.

Sunday Jan 24, 2021 #

Running 1:35:52 [3] 15.81 km (6:04 / km) +286m 5:34 / km
ahr:157 max:179 shoes: Inov8 XTalon LBlue July20

Mortonhall with Aoife, plus Laura for a bit in the middle. Hills felt like hard work today.

Saturday Jan 23, 2021 #

Running wu/cd 21:32 [3] 3.85 km (5:36 / km) +33m 5:22 / km
ahr:154 max:173

Running 49:59 [3] 7.72 km (6:28 / km) +104m 6:04 / km
ahr:161 max:185 shoes: Inov8 XTalon 210 Jan21

EUOC Hills
8:00 tempo [4:00], 4 x 1:00 [3:00], 4x 0:45 [2:30], 4x 0:30 [2:00]
Reasonably consistent with the distance on the reps, legs feeling good. Foot a bit achy after.

Friday Jan 22, 2021 #

Cycling 30:00 [3]
ahr:140 max:151

RedBullTV is our new flat turbo entertainment of choice- this week the GR20 record.

Thursday Jan 21, 2021 #

9 AM

Strength and Conditioning 40:00 [3]

Not-gym S&C
Less reaction from the foot in the jumps/hops today

12 PM

Running 48:51 [3] 7.46 km (6:33 / km) +230m 5:40 / km
ahr:161 max:189 shoes: Inov8 XTalon LBlue July20

With Juliet, Crags and side of the seat. A bit slippery on the way up the crags but pretty runnable everywhere else. Legs feeling good.

Wednesday Jan 20, 2021 #

Running 1:15:17 [3] 10.76 km (7:00 / km) +147m 6:33 / km
ahr:135 max:160 shoes: Inov8 XTalon LBlue July20

Super chill trip round Hermitage in the snow/slush with Kora, quite a lot of sliding around but nice and quiet.

Tuesday Jan 19, 2021 #

7 AM

Strength and Conditioning 40:00 [3]

DrongO circuits

11 AM

Running wu/cd 28:25 [3] 4.87 km (5:50 / km) +51m 5:33 / km
ahr:151 max:179 shoes: Inov8 XTalon 210 Jan21

Running 36:00 [3] 6.55 km (5:30 / km) +8m 5:28 / km
ahr:162 max:183 shoes: Inov8 XTalon 210 Jan21

EUOC KF intervals with Alex
4 x 7:00 [2:00]
Had to pause midway through rep 2 when the bog swallowed Alex's shoe, but otherwise a solid session, legs feeling decent. Almost nothing from the foot after.

Monday Jan 18, 2021 #

9 AM

Strength and Conditioning 40:00 [3]

Not-Gym S&C
Jumpy stuff aggravating the foot a bit.

4 PM

Running 31:04 [3] 5.65 km (5:30 / km) +24m 5:23 / km
ahr:148 max:161 shoes: Brooks Launch 6 Mar20

Easy Meadows and Links.

Sunday Jan 17, 2021 #

Running 1:14:57 [3] 10.94 km (6:51 / km) +351m 5:54 / km
ahr:157 max:181 shoes: Inov8 XTalon LBlue July20

Seat climbs with Aoife, legs feeling pretty tired by the end. Foot similar to yesterday.

Saturday Jan 16, 2021 #

Running wu/cd 35:10 [3] 5.77 km (6:06 / km) +92m 5:39 / km
ahr:152 max:170 shoes: Inov8 XTalon 210 Jan21

Running 32:52 [3] 5.15 km (6:23 / km) +153m 5:33 / km
ahr:157 max:185 shoes: Inov8 XTalon 210 Jan21

EUOC power hills at galloping glen
6x 1:00 [3:00], 4x 0:30 [2:00]
Didn’t really know what to expect from this kind of session, felt like I was working hard on the reps but then definitely seemed like a lot of rest between them, probably potential for improvement. Could feel foot after but only a tiny bit, positive signs.

Friday Jan 15, 2021 #

Strength and Conditioning 40:00 [3]

EUOC S&C

Cycling (turbo) 30:00 [3]
ahr:124 max:135

Just easy spinning. Definitely not as fun as Friday swims with Jenny.

Thursday Jan 14, 2021 #

Note

Walking- Juliet’s birthday Pentlands adventure in the snow

Running 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Inov8 XTalon LBlue July20

A bit of running at the end when it was starting to get dark, rough guess on distance/time.

Wednesday Jan 13, 2021 #

10 AM

Running 7:59 [3] 1.57 km (5:05 / km) +13m 4:53 / km
shoes: Brooks Launch 6 Mar20

Test round two, also negative

4 PM

Running 1:01:58 [3] 10.27 km (6:02 / km) +171m 5:34 / km
ahr:145 max:162 shoes: Inov8 XTalon LBlue July20

Chilled seat lap and duddingston lap with Linda. Foot quite achy after, similar to Sunday.

Tuesday Jan 12, 2021 #

7 AM

Strength and Conditioning 40:00 [3]

DrongO circuits, change of day

11 AM

Running wu/cd 27:50 [3] 4.88 km (5:42 / km) +57m 5:23 / km
ahr:155 max:179 shoes: Inov8 XTalon LBlue July20

Running 31:04 [3] 5.72 km (5:26 / km) +15m 5:22 / km
ahr:169 max:188 shoes: Inov8 XTalon LBlue July20

KF Intervals with Alex <3
2x 8:00 [2:00], 2x 4:00 [1:00]
First session in ages so keeping it to the shorter end. Working well together.

Monday Jan 11, 2021 #

Running 30:40 [3] 5.62 km (5:27 / km) +25m 5:20 / km
ahr:156 max:175 shoes: Brooks Launch 6 Mar20

Meadows and links. Foot less achy today, but still feeling something.

Strength and Conditioning 40:00 [3]

EUOC S&C

Sunday Jan 10, 2021 #

Running 32:53 [3] 5.7 km (5:46 / km) +34m 5:36 / km
ahr:153 max:161 shoes: Inov8 XTalon LBlue July20

To the gym for a test (negative) and then a big meadows lap. Foot more achy than it’s been for a while after this.

Saturday Jan 9, 2021 #

Running 1:16:23 [3] 8.57 km (8:55 / km) +320m 7:31 / km
shoes: Inov8 XTalon LBlue July20

Round Clougha in the snow with mum, mostly runnable depths although a few thigh deep bits where we tried to take a short cut.

Friday Jan 8, 2021 #

Strength and Conditioning 40:00 [3]

DrongO circuits

Thursday Jan 7, 2021 #

11 AM

Strength and Conditioning 40:00 [3]

Not-Gym S&C, seems like a decent session and very nice to have a change.

5 PM

Running 34:06 [3] 5.79 km (5:53 / km) +47m 5:40 / km
ahr:150 max:175 shoes: Brooks Launch 6 Mar20

Canal and orchard.

Wednesday Jan 6, 2021 #

Running 30:17 [3] 5.09 km (5:57 / km) +35m 5:45 / km
ahr:136 max:156 shoes: Brooks Launch 6 Mar20

Easy round the orchard and canal loop.

Strength and Conditioning 20:00 [3]

Glutes, hips, calves.

Tuesday Jan 5, 2021 #

Running 2:30:30 [3] 22.04 km (6:50 / km) +906m 5:40 / km
ahr:164 max:191 shoes: Inov8 XTalon LBlue July20

From home, up guards to Seatallan, across to Haycock, and then down the ridge to Skalderskew and back through the forest. Maybe not the most sensible thing for the legs, but seemed to be fine, probably helped by the last 11km being pretty much entirely downhill. Chilling for the rest of the week and back to structured training next week.

Monday Jan 4, 2021 #

Running 1:39:41 [3] 12.37 km (8:04 / km) +281m 7:14 / km
ahr:143 max:174 shoes: Inov8 XTalon LBlue July20

A nice terrain based jog around Dalegarth with Dad. Foot a bit achy afterwards again, seems manageable currently but will just keep an eye on it.

Strength and Conditioning 20:00 [3]

Just some hip, glute and calf stuff.

Sunday Jan 3, 2021 #

Running 2:16:44 [3] 16.94 km (8:04 / km) +623m 6:49 / km
ahr:141 max:175 shoes: Inov8 XTalon LBlue July20

Seatallan from home with mum.

Saturday Jan 2, 2021 #

7 AM

Strength and Conditioning 40:00 [3]

DrongO circuits

10 AM

Note

Walking- Scafell from Eskdale via Foxes Tarn.

Friday Jan 1, 2021 #

10 AM

Note

Walking- Middle Fell, Haycock, Seatallan, Buckburrow.

3 PM

Running 53:14 [3] 8.32 km (6:24 / km) +184m 5:46 / km
ahr:146 max:164 shoes: Inov8 XTalon LBlue July20

Easy guards with mum.

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