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Training Log Archive: Jon X

In the 31 days ending Jul 31, 2020:

activity # timemileskm+mload
  Running28 32:43:11 199.17(9:51) 320.53(6:07) 71727639.2
  Mountain run/walk1 2:49:32 10.33(16:25) 16.62(10:12) 512328.3
  Pilates3 2:30:00150.0
  Road biking1 59:40 12.62(4:44) 20.32(2:56) 69136.5
  Total33 39:02:23 222.12 357.47 77538254.0

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Friday Jul 31, 2020 #

11 AM

Running 22:01 intensity: (1:35 @1) + (15:20 @2) + (5:06 @3) 3.03 km (7:16 / km) +179m 5:37 / km
ahr:116 max:141 shoes: Inov8 210 July 2019

Warmup over to the start point.

Running race 50:39 intensity: (2:49 @2) + (17:46 @3) + (16:52 @4) + (13:12 @5) 7.51 km (6:44 / km) +707m 4:35 / km
ahr:145 max:164 shoes: Inov8 210 July 2019

Ochil HR Virtual Race 3, Ben Cleuch Uphill Only TT.

Thought for a while that I might sneak under 50 but wind (unusually) from the east and as a result struggled to run the right pace for the last part after turning up Ben Buck and then up to Ben Cleuch summit. A bit soggy after yesterday’s rain on that section too but not a major factor. Time probably about par in the end anyway.

Running warm up/down 32:50 intensity: (47 @1) + (21:23 @2) + (9:54 @3) + (20 @4) + (26 @5) 4.63 km (7:06 / km) +35m 6:50 / km
ahr:122 max:156 shoes: Inov8 210 July 2019

Warm down back to the car via Ben Ever

Thursday Jul 30, 2020 #

5 PM

Running 43:18 intensity: (19 @1) + (30:22 @2) + (12:07 @3) + (12 @4) + (18 @5) 8.05 km (5:23 / km) +74m 5:09 / km
ahr:121 max:159 shoes: Inov8 Mudclaw Oct 2019

Another wet day. Another easy day :)

Wednesday Jul 29, 2020 #

Note
(rest day)

Tuesday Jul 28, 2020 #

6 PM

Running 40:00 intensity: (50 @1) + (34:04 @2) + (5:06 @3) 7.83 km (5:06 / km) +58m 4:56 / km
ahr:117 max:139 shoes: Brooks Launch July 2020

Feeling a bit run down so just steady round Watson House, v windy so a nice tailwind heading homewards.

Monday Jul 27, 2020 #

12 PM

Running 40:46 intensity: (40:25 @2) + (21 @3) 7.31 km (5:34 / km) +46m 5:24 / km
ahr:177 max:188 shoes: Brooks Launch July 2020

Easy round Watson House. Very very wet, ankle deep in some of the paths.

Sunday Jul 26, 2020 #

5 PM

Running hills 1:07:38 intensity: (7:24 @1) + (55:50 @2) + (3:52 @3) + (26 @4) + (6 @5) 10.89 km (6:13 / km) +378m 5:18 / km
ahr:114 max:154 shoes: Brooks Launch July 2020

Hills up the farm track 30-60-90-120-150-120-90-60-30 with same duration walk recovery.
Found it tough, hadn't realised quite how windy it would be up there!

Saturday Jul 25, 2020 #

1 PM

Mountain run/walk 2:49:32 intensity: (1:49:03 @1) + (34:00 @2) + (11:22 @3) + (15:07 @4) 16.62 km (10:12 / km) +512m 8:50 / km
ahr:138 max:181 shoes: Inov8 Mudclaw Oct 2019

Walked up to starbucks then round the Carleatheran-wind farm-shooting track loop with MC.

Friday Jul 24, 2020 #

3 PM

Road biking 59:40 intensity: (1:56 @1) + (48:10 @2) + (9:34 @3) 20.32 km (2:56 / km) +69m 2:53 / km
ahr:118 max:136

We dusted off our road bikes and took them out for an easy spin to check that the wheels still go round okay. First time out on my bike for 14 months!
6 PM

Running 38:25 intensity: (1:07 @1) + (4:37 @2) + (31:14 @3) + (1:27 @4) 7.2 km (5:20 / km) +45m 5:10 / km
ahr:159 max:177 shoes: Brooks Launch July 2020

More easy running. A bit surprised how sluggish just one hour on the biks had made my legs feel...

Thursday Jul 23, 2020 #

5 PM

Running 1:05:21 intensity: (36 @1) + (40:01 @2) + (23:29 @3) + (53 @4) + (22 @5) 10.01 km (6:32 / km) +376m 5:30 / km
ahr:122 max:160 shoes: Brooks Launch July 2020

A bit weary today so took it easy and added in some climb and terrain as an excuse to run slowly :)

Wednesday Jul 22, 2020 #

6 PM

Running 53:16 intensity: (25 @1) + (7:01 @2) + (1:40 @3) + (4:38 @4) + (39:32 @5) 9.59 km (5:33 / km) +144m 5:10 / km
ahr:155 max:179 shoes: Brooks Launch July 2020

Felt pretty decent today, keeping it steady for a couple of days at least though...

Tuesday Jul 21, 2020 #

6 PM

Running 31:36 intensity: (7 @1) + (2:32 @2) + (16:13 @3) + (11:35 @4) + (1:09 @5) 5.81 km (5:27 / km) +52m 5:13 / km
ahr:138 max:159 shoes: Saucony RideISO

Easy Bield Farm/Beeches

Monday Jul 20, 2020 #

Note
(rest day)

Felt like I had earned a day off from running today!
Haven't had one for a while...
6 PM

Pilates 50:00 [1]

FVO session

Sunday Jul 19, 2020 #

1 PM

Running 5:46:00 intensity: (45:43 @1) + (1:47:38 @2) + (1:06:44 @3) + (37:43 @4) + (1:28:12 @5) 42.1 km (8:13 / km) +1052m 7:18 / km
ahr:129 max:173 shoes: Inov8 Mudclaw Oct 2019

Another instalment of #TrigsFromHome.
Today was two new ones and two others...Scout Head (Touch) - Birns Hill (and its taller close relative Darrach Hill) - Myot Hill - Lewis Hill (North Third).

This is maybe the final instalment so a nice big expedition seemed appropriate :)

Route planning had involved quite a bit of ‘and then I’ll just cut across that bit’ which turned out to involve rather more sections of manky terrain than I would have liked..
C • Epic:)! 1

Saturday Jul 18, 2020 #

6 PM

Running 44:36 intensity: (2 @1) + (38:15 @2) + (5:47 @3) + (32 @4) 6.65 km (6:43 / km) +257m 5:37 / km
ahr:162 max:181 shoes: Inov8 Mudclaw July 2020

Time to break in the new Inov8s this time. Some life left in the old ones but not sure I would trust them for many more big outings...

Friday Jul 17, 2020 #

6 PM

Running 49:26 intensity: (22 @1) + (19:34 @2) + (8:42 @3) + (12:41 @4) + (8:07 @5) 9.79 km (5:03 / km) +150m 4:41 / km
ahr:135 max:163 shoes: Brooks Launch July 2020

Mona fartlek round Leckie. Toiling to start, not helping that the early reps were the uphill ones! Did an extra 30s rep by mistake...

Thursday Jul 16, 2020 #

6 PM

Running 38:56 intensity: (24 @1) + (37:19 @2) + (1:13 @3) 7.37 km (5:17 / km) +48m 5:07 / km
ahr:117 max:127 shoes: Saucony RideISO

Wednesday Jul 15, 2020 #

5 PM

Running 1:16:53 intensity: (52 @1) + (58:53 @2) + (16:00 @3) + (52 @4) + (16 @5) 13.94 km (5:31 / km) +191m 5:10 / km
ahr:119 max:159 shoes: Brooks Launch July 2020

Legs a bit heavy this evening, kept effort level pretty easy.

Tuesday Jul 14, 2020 #

6 PM

Running 52:12 intensity: (36 @1) + (50:28 @2) + (1:08 @3) 10.04 km (5:12 / km) +163m 4:49 / km
ahr:116 max:142 shoes: Brooks Launch July 2020

New shoes. Running in them made me realise how worn out the old pair are!

As a token amount of speedwork, tried for two local segments that have never been mine, missed each of them by two seconds :(

Monday Jul 13, 2020 #

5 PM

Running 51:28 intensity: (17 @1) + (17:52 @2) + (2:21 @3) + (3:09 @4) + (27:49 @5) 9.63 km (5:21 / km) +145m 4:58 / km
ahr:143 max:191 shoes: Saucony RideISO

6 PM

Pilates 50:00 [1]

FVO session. From outside this week :)

Sunday Jul 12, 2020 #

2 PM

Running 2:16:30 intensity: (19:15 @1) + (1:51:09 @2) + (5:51 @3) + (15 @4) 20.96 km (6:31 / km) +604m 5:41 / km
ahr:112 max:145 shoes: Inov8 Mudclaw Oct 2019

Saturday Jul 11, 2020 #

5 PM

Running 38:15 intensity: (52 @1) + (35:02 @2) + (2:21 @3) 7.35 km (5:12 / km) +45m 5:03 / km
ahr:115 max:131 shoes: Saucony RideISO

Friday Jul 10, 2020 #

6 PM

Running 28:18 intensity: (39 @1) + (27:39 @2) 5.3 km (5:20 / km) +47m 5:07 / km
ahr:112 max:123 shoes: Saucony RideISO

More recovery running, right calf very much needing it as still protesting loudly after Wednesday lengthy and brutal high-impact descent. Easing a little, I think...

Thursday Jul 9, 2020 #

6 PM

Running 40:33 intensity: (1:31 @1) + (39:00 @2) + (2 @3) 7.32 km (5:33 / km) +57m 5:20 / km
ahr:110 max:127 shoes: Saucony RideISO

Recovery round Watson House. Right calf v tight but at least did ease off a bit. Other than that, legs not unexpectedly heavy but (so far...) not too sore after last night.

Wednesday Jul 8, 2020 #

4 PM

Running warm up/down 26:17 intensity: (38 @1) + (9:41 @2) + (7:44 @3) + (2:26 @4) + (5:48 @5) 4.14 km (6:21 / km) +192m 5:10 / km
ahr:133 max:166 shoes: Inov8 Mudclaw Oct 2019

Recce for the first section after the road.

Running race 1:02:12 intensity: (10 @2) + (4:50 @3) + (20:54 @4) + (36:18 @5) 12.44 km (5:00 / km) +498m 4:10 / km
ahr:154 max:183 shoes: Inov8 Mudclaw Oct 2019

Ochil HR virtual race #2, Auchlinsky.

Not quite in the race mindset for this, it wasn’t so much that I forgot my race shoes as it never occurred to me to take them! But a prolonged road/track grind uphill from Dollar for the first few km kept me honest and by the time it levelled off a bit, I was more in tune with things. The loop round Auchlinsky was pretty nice, then it was just a question of trying to keep concentration and effort levels high for the descent...

Running warm up/down 3:26 intensity: (28 @3) + (1:18 @4) + (1:40 @5) 0.56 km (6:07 / km)
ahr:153 max:162 shoes: Inov8 Mudclaw Oct 2019

Token. Right calf likely to need some TLC tomorrow.

Tuesday Jul 7, 2020 #

5 PM

Running 38:42 intensity: (18 @1) + (37:37 @2) + (47 @3) 7.35 km (5:16 / km) +34m 5:09 / km
ahr:117 max:129 shoes: Saucony RideISO

Easy Watson House, thinking of doing the OHR TT tomorrow.

Monday Jul 6, 2020 #

3 PM

Running 59:32 intensity: (2:46 @1) + (37:05 @2) + (10:52 @3) + (6:58 @4) + (1:51 @5) 7.5 km (7:57 / km) +354m 6:26 / km
ahr:121 max:165 shoes: Inov8 Mudclaw Oct 2019

Steady/easy but with some climb: up via Starbucks and back via the quarry and terrace.
6 PM

Pilates 50:00 [1]

FVO session

Sunday Jul 5, 2020 #

3 PM

Running 2:09:28 intensity: (13 @1) + (26 @2) + (1:58:56 @3) + (9:53 @4) 22.26 km (5:49 / km) +359m 5:23 / km
ahr:158 max:178 shoes: Inov8 Mudclaw Oct 2019

Not the nicest day, very windy with squalls blowing through...not a day for a big trig adventure!

Improvised a lower length route of the right duration, got soaked a couple of times in the first hour but actually got a nice sunny window for the second half :)

Saturday Jul 4, 2020 #

5 PM

Running 1:28:51 intensity: (2:11 @1) + (22:15 @2) + (34:54 @3) + (4:29 @4) + (25:02 @5) 14.06 km (6:19 / km) +385m 5:33 / km
ahr:133 max:167 shoes: Inov8 Mudclaw Oct 2019

Field edge next to A811 has been cut so took advantage for a different beginning to the run. Felt fine for that and the run uphill on the forest track, a bit low on energy thereafter.

Friday Jul 3, 2020 #

5 PM

Running 52:41 intensity: (22 @1) + (7:01 @2) + (16:48 @3) + (14:27 @4) + (14:03 @5) 8.34 km (6:19 / km) +295m 5:22 / km
ahr:138 max:169 shoes: Saucony RideISO

Sawmill-quarry-flag-track-quarry-sawmill.

Thursday Jul 2, 2020 #

6 PM

Running 55:17 intensity: (12 @1) + (54:43 @2) + (22 @3) 9.97 km (5:33 / km) +145m 5:10 / km
ahr:116 max:130 shoes: Saucony RideISO

Steady Leckie. Quads (right one particularly) feeling it a bit after yesterday’s reps, they were protesting on the way home last night too. Maybe should have waited a further day after Sunday’s long one before doing them...

Wednesday Jul 1, 2020 #

6 PM

Running intervals 57:48 intensity: (22 @1) + (31:49 @2) + (21:19 @3) + (4:04 @4) + (14 @5) 11.61 km (4:59 / km) +57m 4:51 / km
ahr:124 max:156 shoes: Brooks Launch Feb 2020

Warm up over to Watson House drive, Mona fartlek on the drive, warm down home.

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