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Training Log Archive: PeterM

In the 7 days ending Mar 28:

activity # timemileskm+mload
  Running6 7:35:33 56.62(8:03) 91.13(5:00) 103669774.4
  Strength and Conditioning 3 1:15:007725.0
  Orienteering1 29:08 4.55(6:24) 7.32(3:59) 64906.9
  Total9 9:19:41 61.17 98.45 104282406.4
  [1-5]6 8:04:01

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MoTuWeThFrSaSu

Sunday Mar 28 #

10 AM

Running 2:00:46 intensity: (2:55 @1) + (52:27 @2) + (53:03 @3) + (12:21 @4) 21.8 km (5:32 / km) +464m 5:00 / km
ahr:144 max:175 shoes: VJ Irock 3

SLR - round the loch and golf course to get to the north face. Stupid winds going up cockleroy which was fun. Even in the trees in beecraigs it was so noisy cos of the wind. Did the witches craig loop before heading home. Felt really rather good on this with no gel or anything. Also bumped into Grace about 2k from home on her run so got some company for the last 10 mins which was appreciated

Saturday Mar 27 #

10 AM

Running 20:36 intensity: (19 @0) + (7 @1) + (17:05 @2) + (3:05 @3) 4.07 km (5:03 / km) +38m 4:50 / km
ahr:139 max:146 shoes: VJ Irock 3

WU

Running 39:17 [4] 10.38 km (3:47 / km)
ahr:151 max:179 shoes: VJ Irock 3

Leisure centre ints
3x7(2), 3x3(1.5)
Nicked session that I saw a few months back - can’t remember whose.
Was conscious of the effort yesterday but still pleased with how this went. The 7s were all pretty good, little slow off the mark on the first but hey ho. 3s were kinda annoying cos the main stretch was super churned up and into a headwind so 45secs of that kinda killed the second rep. Still, a solid sesh overall

Running 3:26 intensity: (1:37 @3) + (1:49 @4) 0.78 km (4:24 / km)
ahr:159 max:167 shoes: VJ Irock 3

Astro strides

Running 16:42 [3] 2.86 km (5:50 / km) +33m 5:31 / km
ahr:159 max:171 shoes: VJ Irock 3

WD with a lovely tailwind

Friday Mar 26 #

10 AM

Running 11:01 intensity: (10 @0) + (13 @1) + (4:20 @2) + (6:04 @3) + (14 @4) 2.18 km (5:03 / km) +3m 5:01 / km
ahr:141 max:164 shoes: Brooks Ghost 12 #3

WU

Orienteering 13:45 intensity: (29 @2) + (12:21 @3) + (55 @4) 3.36 km (4:06 / km) +6m 4:04 / km
ahr:154 max:165 shoes: Brooks Ghost 12 #3

South Queensferry O with Grace and Kirstin - set off first on this and was focussing on looking up and building the buffer, which was sub-par last week. Did this pretty well and dropped to a cruise for the end

Orienteering 15:23 intensity: (14 @1) + (8 @2) + (2:02 @3) + (12:57 @4) + (2 @5) 3.96 km (3:53 / km)
ahr:166 max:179 shoes: Brooks Ghost 12 #3

Course 2 - did this as a pursuit. Had a wobble where I jumped ahead in my head - caught the girls and sat behind grace for a leg before powering on - good fun training and really enjoyed doing some O with others around you

Running 16:13 [2] 3.12 km (5:11 / km) +7m 5:08 / km
ahr:162 max:171

WD
12 PM

Strength and Conditioning 25:00 [0]

Thursday Mar 25 #

11 AM

Running 1:16:30 [2] 13.83 km (5:32 / km) +259m 5:04 / km
ahr:156 max:161 shoes: VJ Irock 3

Doing some O tomorrow so switched the easy to today. Beecraigs loop on some paths that I don't usually visit which was nice. Felt chill and was much less sloppy than I thought it would be after last night's rain

Wednesday Mar 24 #

10 AM

Running 1:09:25 [2] 13.92 km (4:59 / km) +207m 4:39 / km
ahr:150 max:177 shoes: Brooks Ghost 12 #3

Parkley/fisher’s brae. Particularly unpleasant stretch along the hill into the headwind but apart from that it was pretty agreeable. Saw some academy pupils who were walking laps of the astro. Not sure if this is what big swinney and the scottish gov class as ‘PE’ now but either way it had a bit of the shawshank redemption about it
12 PM

Strength and Conditioning 25:00 [0]

Tuesday Mar 23 #

10 AM

Running 20:15 intensity: (11 @0) + (36 @1) + (18:59 @2) + (20 @3) + (9 @4) 4.06 km (4:59 / km)
ahr:134 max:167 shoes: Brooks Ghost 12 #3

WU with grace

Running 39:30 [4] 10.08 km (3:55 / km)
ahr:151 max:176 shoes: Brooks Ghost 12 #3

Canal Ints
5x2’ (45”,3’) 5x90” (45”,3’) 5x1’ (1’)
Pretty mediocre stuff today. Bit of dodging here and there but mostly just lacking the zing. Kept the effort level decent and the reps were pretty consistent tho. Had a pretty strong tailwind on the way back, hence the slower paces. Still, got it done and worked hard.

Running 21:52 [2] 4.05 km (5:24 / km) +26m 5:14 / km
ahr:162 max:182 shoes: Brooks Ghost 12 #3

WD - into a stinking headwind the whole way so this was just a bit unpleasant - glad to get home

Monday Mar 22 #

12 PM

Strength and Conditioning 25:00 [0]

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