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Training Log Archive: PeterM

In the 7 days ending Feb 21:

activity # timemileskm+mload
  Running7 8:00:14 57.18(8:24) 92.02(5:13) 179976069.6
  Strength and Conditioning 3 1:20:008240.0
  Orienteering1 18:08 2.73(6:39) 4.39(4:08)3152.5
  Total10 9:38:22 59.91 96.41 179987462.1
  [1-5]7 8:18:22

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MoTuWeThFrSaSu

Sunday Feb 21 #

2 PM

Running 2:35:56 [3] 22.83 km (6:50 / km) +1217m 5:24 / km
ahr:165 max:186 shoes: VJ Irock 3

Pentlands SLR with Louis
Headed from swanston up to allermuir, along to bell’s, along the reservoir, up to carnethy and turnhouse before home over castlelaw.
Brilliant run today. Really sunny and warm all throughout with some exquisite evening vibes at the end - had to put the helly on on carnethy - the wind was pretty strong.
Felt really great and we found a very chill rhythm with the excellent chat eating up the miles.
Had a comedy fall on the allermuir traverse towards the end - a proper swipe of the leg and used my face as a brake. All good fun.
Special shout-out for louis for doing this on the back of a naughty hangover. ‘On the third day, he rose again’

Saturday Feb 20 #

8 AM

Running 25:13 [2] 5.1 km (4:57 / km) +51m 4:43 / km
ahr:150 max:172 shoes: Brooks Ghost 12 #3

Couldn’t be sacked with livi mileage so did this instead. Excellent decision
11 AM

Running 16:32 intensity: (25 @1) + (15:58 @2) + (9 @3) 3.13 km (5:17 / km)
ahr:132 max:154 shoes: Brooks Ghost 12 #3

WU

Orienteering 9:00 intensity: (15 @1) + (1:15 @2) + (1:07 @3) + (6:23 @4) 2.15 km (4:12 / km)
ahr:158 max:177 shoes: Brooks Ghost 12 #3

Livi sprint O with James
Used the just south of the railway where I trained last year - thanks thomas for the map. Planned both of the courses so not ideal but had slapped an obnoxious number of artificial barriers down so had lots of think about.
Had some dithering in this but mostly all good

Orienteering 9:08 intensity: (14 @1) + (8 @2) + (4 @3) + (8:22 @4) + (20 @5) 2.25 km (4:04 / km)
ahr:168 max:190 shoes: Brooks Ghost 12 #3

Course 2
Area was playing tricks with the mind - so many identical bits. Enjoyed this a lot

Running 22:18 intensity: (19 @1) + (20:41 @2) + (1:18 @3) 3.92 km (5:41 / km) +10m 5:37 / km
ahr:134 max:148 shoes: Brooks Ghost 12 #3

WD

Friday Feb 19 #

10 AM

Running 1:06:42 intensity: (16 @1) + (34:35 @2) + (30:46 @3) + (1:05 @4) 13.32 km (5:00 / km) +187m 4:41 / km
ahr:143 max:168 shoes: Brooks Ghost 12 #3

This was just too windy to be actively enjoyable. Had a cool map though, from the chasing start of the Gotland 3 days 2018
11 AM

Strength and Conditioning 25:00 [0]

Thursday Feb 18 #

11 AM

Running 20:45 intensity: (13 @1) + (40 @2) + (19:07 @3) + (45 @4) 4.3 km (4:50 / km)
ahr:152 max:167 shoes: Brooks Ghost 12 #3

WU peppered with some wind direction/speed anxiety

Running 15:51 intensity: (7:26 @3) + (1:21 @4) + (7:04 @5) 5.04 km (3:09 / km)
ahr:172 max:194 shoes: Brooks Hyperion

Boom! 5k PB
Spoke to Tom B about missing racing and running flat out so this is what he suggested. Obviously wasn't gonna happen last week in the snow so held out till now.
Did this along as an out and back on the canal through Philpstoun - a nice section, generally quieter and quite sheltered from the wind.
Felt great in the first k and was pleased with the 3:08 - exactly what I wanted. Was mostly getting a nice tailwind for this with some cheeky crosswind gusts and powered on through to the turn feeling pretty good - working hard obviously but defo not digging in yet.
Turned a bit early about 2.48-49 cos there was a couple ahead and wanted to avoid flykicking them into oblivion.
Was just really focussed on keeping the form and speed up on the way back. Hit the headwind at 3k and this is where I started feeling it. However, splits were still great and I knew that it wasn't long at all to go. Going through 4k in 12:37 was a nice boost and from then on the last k went pretty quick.
Carried on about 40m beyond the start point to make sure that I had defo done the distance - watch gave me 15:46 but this was pretty much dead on the start line so I would say a 48,49,50 is probably where we hit.
Either way, get in! Gassed with this - got a real post-race buzz even if with nae mates and it's very satisfying to see the training pay off - believes this puts me on a par with man u midfielder scott mctominay

Running 20:47 intensity: (48 @2) + (19:31 @3) + (28 @4) 4.06 km (5:07 / km) +24m 4:58 / km
ahr:152 max:164 shoes: Brooks Ghost 12 #3

WD
note - hr for 5k was lies for the first 3k then jumped to the 190s, as I would expect

Wednesday Feb 17 #

11 AM

Running 1:06:17 intensity: (6 @1) + (12:36 @2) + (46:08 @3) + (7:27 @4) 14.02 km (4:44 / km) +130m 4:31 / km
ahr:149 max:168 shoes: Brooks Hyperion

Easy Bridgend - very gusty. Seems quick but I felt absolutely fine so no harm done
6 PM

Strength and Conditioning 30:00 [0]

Tuesday Feb 16 #

8 AM

Running 1:09:53 intensity: (12 @1) + (2:59 @2) + (27:43 @3) + (38:43 @4) + (16 @5) 16.3 km (4:17 / km) +180m 4:04 / km
ahr:158 max:187 shoes: Brooks Ghost 12 #3

Decided to go on the cautious side so no ints. Set out pretty chill on this then ramped it up slightly as I saw fit. Snow is almost completely gone which is great - super windy though

Monday Feb 15 #

12 PM

Strength and Conditioning 25:00 [0]

the thaw is going very well

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