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Training Log Archive: Peter H

In the 7 days ending Apr 22:

activity # timemileskm+m
  Running6 4:57:45 40.15(7:25) 64.61(4:37) 162
  Running (Terrain/Soft)4 2:30:27 20.11(7:29) 32.37(4:39) 235
  Running (Road)5 1:35:00 11.93(7:58) 19.2(4:57) 63
  Orienteering5 1:28:41 14.83(5:59) 23.87(3:43) 46
  Strength & Conditioning2 1:00:00
  Drills3 14:01 1.12(12:32) 1.8(7:47) 4
  Total14 11:45:54 88.14 141.85 511

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MoTuWeThFrSaSu

Sunday Apr 22 #

Note

A very valuable weekend of training. Especially the knockout sprints which introduce lots of new tactics and things to think about.

https://www.youtube.com/watch?v=TCP-6_fdXfU&featur...
9 AM

Running (Terrain/Soft) 12:22 [1] 2.13 km (5:48 / km)
shoes: Nike Pegasus 32 (L Green)

Orienteering (Sprint) 24:44 [4] 6.84 km (3:37 / km)
shoes: Nike Pegasus 32 (L Green)

Selby sprintervals

Running (Terrain/Soft) 14:54 [1] 2.7 km (5:31 / km)
shoes: Nike Pegasus 32 (L Green)

12 PM

Running (Road) 13:34 [1] 2.7 km (5:01 / km) +10m 4:56 / km
shoes: Nike Pegasus 32 (L Green)

Orienteering (Sprint) 22:31 [3] 5.59 km (4:02 / km) +33m 3:55 / km
shoes: Nike Pegasus 32 (L Green)

Malton sprintervals. Just cruising on the upper level as super tired.

Running (Road) 12:45 [3] 3.07 km (4:09 / km) +18m 4:02 / km
shoes: Nike Pegasus 32 (L Green)

Saturday Apr 21 #

9 AM

Running (Terrain/Soft) 15:51 [1] 3.15 km (5:02 / km) +16m 4:55 / km
shoes: Inov8 X-Talon 212 (Grey/Red)

Drills 6:40 [1] 0.99 km (6:44 / km) +2m 6:40 / km
shoes: Inov8 X-Talon 212 (Grey/Red)

Orienteering (Sprint) 13:13 [4] 3.43 km (3:51 / km) +8m 3:49 / km
shoes: Inov8 X-Talon 212 (Grey/Red)

Junior Selection race - York Uni

A really good course and area. Best sprint I've run all year I think.

Mostly pretty good. Lost some time faffing at the start of the long leg though. +14s on Kris which is a bit closer than usual.

Running (Road) 13:01 [1] 2.6 km (5:00 / km) +1m 5:00 / km
shoes: Inov8 X-Talon 212 (Grey/Red)

11 AM

Running (Road) 14:55 [1] 2.68 km (5:34 / km) +1m 5:33 / km
shoes: Inov8 X-Talon 212 (Grey/Red)

Orienteering (Sprint) 9:01 [4] 2.6 km (3:28 / km) +3m 3:27 / km
shoes: Inov8 X-Talon 212 (Grey/Red)

Mass start QF with course choice

Spongey, Kris, Shminty and Jonny. Made my choice too quickly and didn't get the right one. 4th, did not qualify.

Running (Terrain/Soft) 11:06 [1] 1.84 km (6:02 / km) +3m 5:59 / km
shoes: Inov8 X-Talon 212 (Grey/Red)

4 PM

Running (Road) 12:22 [2] 2.52 km (4:54 / km) +2m 4:53 / km
shoes: Asics DSTrainer 20 (Mental)

Drills 2:28 [1] 0.26 km (9:29 / km)
shoes: Asics DSTrainer 20 (Mental)

Orienteering (Sprint) 9:37 [4] 2.69 km (3:34 / km) +2m 3:34 / km
shoes: Asics DSTrainer 20 (Mental)

Semi-final in York with course choice again.

Took more time on the choice but it was less consequential. Ended up with Kris and Spongey on the unforked section. They split on the long leg and I chose to follow Kris which was very decisive and gifted me 2nd place. Didn't do a lot of my own work.

Orienteering (Sprint) 9:35 [4] 2.72 km (3:31 / km)
shoes: Asics DSTrainer 20 (Mental)

Final unforked

Very busy around the centre of York. Really enjoyed the racing and we split up plenty of times. Came into the final section in 2nd on Kris's tail. An unlucky control on new building work caused Shminty and me to get ahead of him and I finished first. Only deserved 2nd though. Positive experience all the same.

If I had a vote right now I wouldn't go for course choice model, but it is useful and fun to try out.

Running (Road) 13:39 [1] 2.44 km (5:36 / km) +3m 5:34 / km
shoes: Asics DSTrainer 20 (Mental)

Friday Apr 20 #

11 AM

Running 58:50 [2] 12.56 km (4:41 / km) +31m 4:38 / km
ahr:135 max:173 shoes: Nike Pegasus 32 (L Green)

Out and about around Toton sidings. V nice in the sunshine with all the hawthorn bushes flowering making it smell great.
5 PM

Running 30:04 [2] 6.72 km (4:28 / km)
shoes: Nike Pegasus 32 (Red)

Quick trot around the nature reserve, still lovely. 550km less on these pegs is quite noticeably more comfortable.

Thursday Apr 19 #

10 AM

Strength & Conditioning 30:00 [1]

Bramcote

Broom (actually 5kg bar here as they don't have any broomsticks)

OH 4x5 20kg
Back 45,45,60,60kg had a go at not squatting quite so low as normal - seemed to allow me to lift heavier and hit my glutes more than my quads possibly. Need to do some googling. Anyway not far off my first ever bodyweight squat. Mad. Was only able to do it after finding a very good bar pad, my shoulder bones were killing me at 45kg.

9kg MB low-high
Pushups
Planks
Calves
4 PM

Running (Terrain/Soft) 1:36:14 [3] 22.55 km (4:16 / km) +217m 4:04 / km
ahr:148 max:171 shoes: Asics Cumulus 19 (Black)

Comfy shoes and grass to be nice to my blisters. Ran around Wollaton Park and the uni in lovely hot sunshine and it was nice to be back.

Dropped in ~30mins of hilly raz in the middle, then got dehydrated and felt rubbish for the rest of the run. The UK needs more water fountains.

Wednesday Apr 18 #

Note

A little Power of 10 stalk uncovered the interesting fact that the guy I ran most of my leg at the road relays with, David Devine (Liverpool), was a double Paralympic medalist at London 2012. I thought during the race that he cut me up a couple of times unnecessarily - seems fair enough now as he has a visual impairment... Maybe it was me who was being pushy!
He has run 14.30 this year though so that's possibly a good sign.
4 PM

Running (Road) 14:44 [2] 3.19 km (4:37 / km) +28m 4:25 / km
shoes: Asics DS Trainer 22 (Blue/Gree

Legs not feeling very good at all, and inexplicably sleepy despite feeling pretty perky most of the day.

Drills 4:53 [1] 0.55 km (8:53 / km) +2m 8:42 / km
shoes: Asics DS Trainer 22 (Blue/Gree

Running (VO2 Intervals) 41:45 [5] 9.57 km (4:22 / km) +4m 4:21 / km
shoes: Asics DS Trainer 22 (Blue/Gree

Ilkeston

5x 800m [90s]
[4min]
10x 400m [45s]

Bloody fantastic weather! Tan-loss crisis averted. Didn't feel brilliant, but another solo session in the bag. Looking forward to having some company for these again hopefully soon!

Running 49 [1] 0.17 km (4:48 / km)
shoes: Nike Pegasus 32 (L Green)

Outside of R foot was a bit painful during the session but wasn't until I finished that I realised quite how bad I'd blistered myself... actually too painful to warm down on.

Slight improvement that I'm now bailing on easy jogs rather than races due to blisters

Tuesday Apr 17 #

5 PM

Running 1:15:37 [2] 16.11 km (4:42 / km) +8m 4:41 / km
ahr:132 max:174 shoes: Nike Pegasus 32 (L Green)

Out to Trent Lock and back.

Feeling a bit on the edge again - Mum is ill and I'm trying very hard not to catch it but a bit worried... Took it easy.

Monday Apr 16 #

12 PM

Running 30:34 [2] 6.54 km (4:40 / km)
shoes: Nike Pegasus 32 (L Green)

Nice and sunny on the nature reserve. Creaking along and feeling quite sore still. I definitely don't think I'm recovering from hard sessions as easily as I did a few years ago. Is this what it would feel like to be Murray Strain?
4 PM

Strength & Conditioning 30:00 [1]

Bramcote

Broom

4x4x20kg OH
2x10x9kg MB low-high
Planks
4x5 Back 45, 45, 45, 50kg

My chest and arm seem to be better after the JK. Chest was still feeling weird and bruised up until as late as Saturday but got a lot better over the weekend.
5 PM

Running 1:00:06 [2] 12.94 km (4:39 / km) +120m 4:26 / km
ahr:132 max:157 shoes: Asics Cumulus 19 (Black)

Classic NOC club run route from Bramcote after gym. Legs felt real heavy and bad from squats for 40mins then miraculously much better and could even handle a couple of hills at the end.

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