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Training Log Archive: Peter H

In the 7 days ending May 7:

activity # timemileskm+m
  Running (Terrain/Soft)6 4:04:54 31.04(7:53) 49.96(4:54) 285
  Running (Road)6 3:45:05 31.44(7:10) 50.59(4:27) 404
  Orienteering4 1:29:16 12.06(7:24) 19.41(4:36) 285
  Running2 37:20 5.05(7:23) 8.13(4:36) 14
  Drills3 16:31 1.15(14:22) 1.85(8:56) 6
  Total10 10:13:06 80.74(7:36) 129.94(4:43) 994
averages - weight:63kg

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MoTuWeThFrSaSu

Sunday May 7 #

11 AM

Running (Terrain/Soft) 17:07 [1] 2.92 km (5:52 / km) +18m 5:41 / km

Drills 8:13 [1] 0.72 km (11:25 / km) +1m 11:19 / km

Orienteering 31:53 [3] 5.65 km (5:39 / km) +168m 4:55 / km

British Relays

Very happy with the performance from the team, and had a huge amount of fun.

It was clear that everyone was all over the place and losing huge time, so when I went out with GG not far behind and a massive gap to gain ahead I was confident to just take it steady and be super careful with my navigation. This worked a treat. I had a really safe run, and didn't feel like I was pushing much physically but ran the fastest time of the day by 90s. Happy with that performance.

Second best team in the end, nice to step up from the JK and we've had a good season!

Running (Terrain/Soft) 8:03 [1] 1.49 km (5:24 / km) +16m 5:07 / km

7 PM

Running (Terrain/Soft) 40:39 [2] 8.45 km (4:49 / km) +150m 4:25 / km
shoes: Asics Cumulus 16 #6 (Yellow)

Chasing miles that got away from me while waiting around for meetings with juries etc

Beautiful evening

Saturday May 6 #

8 AM

Running (Road) 10:00 [2] 2.19 km (4:34 / km) +27m 4:18 / km
shoes: Nike Pegasus 32 (L Black)

Orienteering (Sprint) 4:42 [4] 1.16 km (4:03 / km) +14m 3:49 / km
shoes: Nike Pegasus 32 (L Black)

First 6 controls of Race the Castles 2014. Been meaning to do some of this course for ages. Couple of small errors.

Running (Road) 4:50 [1] 1.01 km (4:47 / km) +11m 4:32 / km
shoes: Nike Pegasus 32 (L Black)

Orienteering (Sprint) 2:25 [3] 0.61 km (3:58 / km) +3m 3:52 / km
shoes: Nike Pegasus 32 (L Black)

Tried to do some of the final controls near Princes Street but some new building works put paid to that.

Running (Road) 2:15 [1] 0.42 km (5:21 / km) +15m 4:32 / km
shoes: Nike Pegasus 32 (L Black)

Orienteering (Sprint) 13:17 [3] 3.04 km (4:22 / km) +23m 4:13 / km
shoes: Nike Pegasus 32 (L Black)

Women's Open course from The Exchange RtC prologue. First time on this map - got fully boned by some of the multi-levels, as well as a couple of bad regular mistakes. Legs really dying now. Good practice to sprint while feeling like shit.

I think the map here is pretty much as good as it can be, but in reality you just can't map multi-levels fairly for a serious sprint race. Cool area and fun course nonetheless.

Running (Road) 11:32 [2] 2.59 km (4:27 / km) +4m 4:25 / km
shoes: Nike Pegasus 32 (L Black)

4 PM

Running (Road) 13:25 [1] 2.67 km (5:01 / km) +8m 4:57 / km
shoes: Asics DS Trainer 18

Orienteering (Sprint) 25:31 [4] 6.18 km (4:08 / km) +49m 3:58 / km
shoes: Asics DS Trainer 18

Forked sprintervals with Dave and Shminty in Kendal. Great training, thanks to GG for planning! Feeling tired obviously but not going too badly for the most part.

Running (Road) 13:40 [1] 2.68 km (5:06 / km) +13m 4:59 / km
shoes: Asics DS Trainer 18

Friday May 5 #

7 AM

Running (Terrain/Soft) 29:59 [2] 6.33 km (4:44 / km) +31m 4:37 / km
shoes: Nike Pegasus 32 (L Black)

Easy round the meadows, not feeling very good but a beautiful morning.
6 PM

Running (Road) 18:36 [2] 3.86 km (4:49 / km) +6m 4:47 / km
shoes: Nike Streak LT 2

Drills 5:00 [1] 0.69 km (7:15 / km) +4m 7:03 / km
shoes: Nike Streak LT 2

Running (Road) race 14:51 [5] 5.0 km (2:58 / km)
shoes: Nike Streak LT 2

Scottish Championships 5k - Silverknowes
https://www.stuweb.co.uk/race/1BH/
~9th (results seem a bit dodgy atm)

Beautiful weather except for the wind, which was strong even for Silverknowes standards apparently. I ran this like a XC race, not looking at my watch once and trying to just think tactically and race the people around me. I enjoyed this a lot more than any other road race I've done as a result.

Tried to stay as sheltered as possible at the back of the front group for the first mile (big headwind), then it all strung out on the middle 2km blast back with the tailwind. I tried to relax here and let my legs turn over as quick as possible. Was joined on my shoulder by Murray and Jonny here and kept up enough push to roughly keep them there.

Murray seemed to push on a bit before the 4km and I felt pretty bad. Turned the corner and caught the back of the group ahead. I then got overexcited and kicked on way too soon. This became pretty obvious as soon as we got back into the open for the final 500m (awful headwind again). Murray kept surging onto my shoulder, I kept responding as well as I could. All got a bit much in the final 50m though and I started swimming badly and lost places to Murray and a couple of others we'd just overtaken.

Rookie tactics at the end, but all in all a really fun race and the sort of positive run out I was looking for. Did not expect to run 1 second slower than my PB in conditions like that! Bodes well. Also HBT team silver - nice!

Splits (also not very accurate, started watch early and didn't actually get 5km on it):
3.09 (lol)
3.00
2.56
2.53
2.53

Running (Terrain/Soft) 35:17 [1] 6.62 km (5:20 / km) +10m 5:17 / km
shoes: Asics Cumulus 16 #6 (Yellow)

Easy jogging with various friends. Just how I like to spend my evenings :)

Thursday May 4 #

Note
weight:62.7kg

6 PM

Running (Road) 56:10 [2] 11.85 km (4:44 / km) +108m 4:32 / km
shoes: Nike Pegasus 32 (L Black)

Lovely evening, legs feeling pish.

Wednesday May 3 #

5 PM

Running 15:10 [2] 3.28 km (4:37 / km) +12m 4:33 / km
ahr:126 max:136 shoes: Asics DS Skyspeed 3

Drills 3:18 [1] 0.44 km (7:30 / km) +1m 7:27 / km
ahr:116 max:144 shoes: Asics DS Skyspeed 3

Running (Road) (Threshold) 27:55 [4] 7.17 km (3:54 / km) +4m 3:53 / km
ahr:159 max:174 shoes: Asics DS Skyspeed 3

Meadows sesh with Murray and Jonny.

10min tempo - 3.13min/km
2x 1km - 2.57, 2.53
5min tempo - 3.12min/km

I can't say I've really missed the meadows track but it was a nice day and I didn't feel as bad as I feared. Got a bit keen on the tempos.

Running (Terrain/Soft) 22:30 [2] 4.86 km (4:38 / km) +3m 4:37 / km
ahr:135 max:146 shoes: Asics DS Skyspeed 3

Tuesday May 2 #

Note
weight:63.7kg

7 PM

Running (Road) 51:51 [2] 11.15 km (4:39 / km) +208m 4:15 / km
shoes: Asics Cumulus 16 #6 (Yellow)

Out to Oxgangs via Hillend with James. Feeling pretty rubbish still.

Orienteering (Sprint) 11:28 [3] 2.77 km (4:08 / km) +29m 3:56 / km
shoes: Asics Cumulus 16 #6 (Yellow)

Oxgangs sprint which Jamie planned for me before WOC last year. Really great course and a much better area than I'd realised before! Map a bit iffy in places but very useful.

Running 22:10 [2] 4.85 km (4:34 / km) +3m 4:33 / km
shoes: Asics Cumulus 16 #6 (Yellow)

Back home

Monday May 1 #

6 PM

Running (Terrain/Soft) 1:31:19 [2] 19.29 km (4:44 / km) +57m 4:40 / km
shoes: Nike Pegasus 32 (L Black)

Easy with Tess debriefing the weekend.

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