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Training Log Archive: Peter H

In the 7 days ending Jun 3:

activity # timemileskm+m
  Running (Road)5 4:41:21 41.46(6:47) 66.73(4:13) 238
  Running (Terrain/Soft)4 2:36:41 22.23(7:03) 35.78(4:23) 118
  Running2 2:13:33 18.05(7:24) 29.05(4:36) 352
  Cycling1 1:00:02
  Drills3 7:46 0.62(12:38) 0.99(7:51) 2
  Total9 10:39:23 82.36 132.55 710

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Sunday Jun 3 #

7 AM

Running 1:42:30 [2] 22.55 km (4:33 / km) +292m 4:16 / km
shoes: Asics Cumulus 19 (Black)

Nice return to Braids, Mortonhall and Craigmillar with Felly. Feeling pretty tired but been a good week.

Saturday Jun 2 #

8 AM

Running (Road) 22:28 [2] 5.31 km (4:14 / km) +4m 4:13 / km
ahr:145 max:171 shoes: Nike Pegasus 32 (L Black)

Stomach slopping about with muesli and coffee eaten too late for comfort.

Drills 2:33 [1] 0.37 km (6:54 / km) +1m 6:47 / km
ahr:128 max:136 shoes: Nike Pegasus 32 (L Black)

Running (Road) (Threshold) 16:32 [4] 5.07 km (3:16 / km)
ahr:166 max:178 shoes: Nike Pegasus 32 (L Black)

Time to start getting ready for back-to-back sprint days.

Fairly chilled plan of going to Portobello Parkrun and winning it at whatever pace was required. Mission accomplished. Shamelessly sat on the leader for 2.5 laps out of 3 (to be fair I didn't know where the course went). Then he got a bit frustrated and told me it was time I led for some of it, so I said fair enough and kicked away from him lol

Ended up with a Parkrun PB and was good fun. It's dead busy with a great deal of lapping runners to be done though. Still don't know why there isn't one on the Meadows.

Running (Road) 1:52 [1] 0.38 km (4:55 / km)
ahr:124 max:136 shoes: Nike Pegasus 32 (L Black)

Running (Road) (Reps) 16:41 [5] 3.47 km (4:48 / km)
ahr:152 max:164 shoes: Nike Pegasus 32 (L Black)

Jogged over to a bit of straight pavement and ran 10x 150m R. Didn't take long for it to get pretty hard.

Heavy quads by the end but no pain - I think I'm basically better now for most running things. Will hold off on crazy hills or squatting for a bit longer though.

Running (Road) 20:33 [2] 4.59 km (4:29 / km) +45m 4:16 / km
ahr:142 max:152 shoes: Nike Pegasus 32 (L Black)

5 PM

Running (Terrain/Soft) 32:47 [2] 7.45 km (4:24 / km) +88m 4:09 / km
shoes: Nike Pegasus 32 (L Black)

Mini AS lap with Ray. Not feeling great, and he put the hurt on me big time back up the bog.

Friday Jun 1 #

2 PM

Running (Road) 15:16 [2] 3.32 km (4:36 / km) +20m 4:28 / km
ahr:149 max:168 shoes: Nike Pegasus 32 (Red)

Drills 3:06 [1] 0.37 km (8:23 / km) +0m 8:20 / km
ahr:119 max:138 shoes: Nike Pegasus 32 (Red)

Running (Road) (Threshold) 37:06 [4] 11.03 km (3:22 / km)
ahr:167 max:177 shoes: Nike Pegasus 32 (Red)

Back on the Meadows for a sesh wahoooo. Super muggy and sweaty warming up then the timing was ideal as it started slinging it down just as I started --> beautifully clear roads. Amazingly very little wind too.

Plan was a chilled 3.40 km then 10km tempo consisting of first 3km at 3.30, then the rest at 3.20. Pacing on the slower first part was way off as standard but then got into a good rhythm for the 3.20 part before pushing on a little at the end.

Feeling relaxed and right in the zone just splashing away on my own. I can sometimes tell that I'm going well because my foot contacts just felt light and quiet tippy-tappy. Good stuff, more positive sessions this week than I've had so far this year

Quad was good and calves definitely better from postponing from yesterday.

3.24, 30, 25, 30, 20, 22, 19, 20, 17, 17, 13

Not far off my (rubbish) road 10km PB

Running (Terrain/Soft) 13:59 [2] 3.33 km (4:12 / km) +1m 4:12 / km
ahr:143 max:150 shoes: Nike Pegasus 32 (Red)

Thursday May 31 #

6 PM

Running (Road) 5:10 [1] 1.04 km (4:58 / km) +21m 4:31 / km
ahr:158 max:171 shoes: Nike Pegasus 32 (Red)

Cycling 1:00:02 [1]
ahr:100 max:112

Super easy spinning in Commie pool gym

Running (Road) 22:25 [2] 4.87 km (4:36 / km) +9m 4:34 / km
ahr:120 max:133 shoes: Nike Pegasus 32 (Red)

Wednesday May 30 #

12 PM

Running 31:03 [2] 6.5 km (4:47 / km) +60m 4:34 / km
shoes: Asics Cumulus 18

Easy hermitage lunch run. Lovely, improved my calves and my awakeness in the afternoon.

Could do with a bit more sleep. Feeling quite stressed and busy atm.
6 PM

Running (Terrain/Soft) 1:05:51 [1] 12.83 km (5:08 / km) +30m 5:04 / km
shoes: Nike Pegasus 32 (Red)

Easy jogging about the meadows before and after spectating the lads running meadows mile. Left my watch running while stopped for a bit.

Tuesday May 29 #

6 PM

Running (Road) 1:17:08 [2] 17.19 km (4:29 / km) +84m 4:23 / km
shoes: Nike Pegasus 32 (Red)

Oxgang loop with the Oxgang. Calves tight.

Monday May 28 #

6 PM

Running (Road) 15:41 [2] 3.41 km (4:36 / km) +23m 4:27 / km
ahr:128 max:148 shoes: Inov8 X-Talon 212 (Grey/Red)

Drills 2:07 [1] 0.25 km (8:28 / km)
ahr:117 max:133 shoes: Inov8 X-Talon 212 (Grey/Red)

Limited stretching and drills because there's still a few things I can't do with my R leg due to the quad. Any quad or hip flexor stretching and anything which extends the leg straight behind me (e.g. bounding, leg swings or bum flicks) are painful still. High knees are surprisingly OK.

Anyway so far running at a steady pace has been pretty decent so gave something moderately faster a go today.

Running (Terrain/Soft) (Threshold) 44:04 [4] 12.17 km (3:37 / km) +0m 3:37 / km
ahr:160 max:171 shoes: Inov8 X-Talon 212 (Grey/Red)

Holyrood High

1mile, 2mile, 1mile, 2mile, 1mile T

Beautiful evening for it and I felt surprisingly good. Quad was mostly well behaved but probably won't try anything faster than T for a little bit.

First rep the aim was 3.40s (88s lap) but predictably I got that totally wrong so decided halfway through just to skip the planned progression and just do 3.20s for the whole session. Then obviously went too fast anyway but I felt in the right zone so all good. Consistently hitting 76 on the first lap regardless of how hard I tried not to. Obviously the new 69.

Legs started to feel tired towards the end of the session (calves mostly), but aerobically good.

5.17, 10.27, 5.14, 10.31, 5.13

Running (Road) 30:29 [2] 7.05 km (4:19 / km) +33m 4:14 / km
ahr:137 max:152 shoes: Inov8 X-Talon 212 (Grey/Red)

Had a hopeful lap of the meadows looking for the boys BBQ but sadly couldn't see far through the smoke. Then got pretty bonky so struggled home.

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