Training Log: PeterM
In the last 7 days:
| activity | # | time | miles | km | +m | load | ||||||
| Running | 11 | 10:01:41 | 81.11 | (7:25) | 130.54 | (4:37) | 883 | 91370.0 | ||||
| Strength and Conditioning | 3 | 1:20:00 | 8240.0 | |||||||||
| Total | 12 | 11:21:41 | 81.11 | 130.54 | 883 | 99610.0 | ||||||
| [1-5] | 11 | 9:57:01 | ||||||||||
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Saturday Jun 3 #
7 AM
Running 30:21 6.18 km (4:54 / km) +19m 4:50 / km
ahr:134 max:150 shoes: Nike Air Zoom Terra Kiger 7
WU to the track. Left it a little later, taking the heat sacrifice in the hope that the OAP massed ranks would have gone. Good news - they had.
Running 30:17 7.25 km (4:11 / km) +1m 4:11 / km
ahr:158 max:186 shoes: Brooks Hyperion
Track sesh
2x1000,600,400 (200 between reps, 400 between sets)
4x200(200)
2:58, 1:46, 65, 2:54, 1:45, 66, 30, 29, 28, 27
I’ll take that as a final session in Kyrgyzstan. The first rep was made rather exciting when I got absolutely pummelled by an extremely powerful and overly enthusiastic water sprinkler from the in-field, but at least the drenching cooled me down. Swings and roundabouts.
I was particularly pleased with the 2:54 second k - really applied myself, didn’t mentally slack off and saw the results, nice. A tad disappointing to only muster a 66 for the second 400 though, perhaps just being a bit lazy.
Most of the kids had cleared off for the 200s so it was nice to get a clear run at them on the home straight. A poor start, but I’m pleased with that profession and particularly the last one. It may sound sadistic but I do love the last 200 rep of a session cos you can make yourself hurt really really bad.
A solid sesh - pleased with that. Звезд с неба не хватать.
2x1000,600,400 (200 between reps, 400 between sets)
4x200(200)
2:58, 1:46, 65, 2:54, 1:45, 66, 30, 29, 28, 27
I’ll take that as a final session in Kyrgyzstan. The first rep was made rather exciting when I got absolutely pummelled by an extremely powerful and overly enthusiastic water sprinkler from the in-field, but at least the drenching cooled me down. Swings and roundabouts.
I was particularly pleased with the 2:54 second k - really applied myself, didn’t mentally slack off and saw the results, nice. A tad disappointing to only muster a 66 for the second 400 though, perhaps just being a bit lazy.
Most of the kids had cleared off for the 200s so it was nice to get a clear run at them on the home straight. A poor start, but I’m pleased with that profession and particularly the last one. It may sound sadistic but I do love the last 200 rep of a session cos you can make yourself hurt really really bad.
A solid sesh - pleased with that. Звезд с неба не хватать.
Running 20:33 3.41 km (6:02 / km) +21m 5:51 / km
ahr:136 max:143 shoes: Nike Air Zoom Terra Kiger 7
WD. Good timing, since a large group had decided they would start an impromptu singing session in lanes 1 and 2 on the home straight.
And thus the Kyrgyzstan chapter comes to a close. Really pleased with a very solid 11 weeks of training here. I wasn’t too sure what to expect before moving out and so am very glad to have found lovely routes, competitive races, strange prizes and a distinct lack of stray dogs. More company on the sessions would have been appreciated, but it’s not the end of the world.
I will miss the practically guaranteed randomness of all sessions and am definitely sad to be leaving such an awesome part of the world, but also looking forward to getting back to the season. Feel like it’s overdue!
And thus the Kyrgyzstan chapter comes to a close. Really pleased with a very solid 11 weeks of training here. I wasn’t too sure what to expect before moving out and so am very glad to have found lovely routes, competitive races, strange prizes and a distinct lack of stray dogs. More company on the sessions would have been appreciated, but it’s not the end of the world.
I will miss the practically guaranteed randomness of all sessions and am definitely sad to be leaving such an awesome part of the world, but also looking forward to getting back to the season. Feel like it’s overdue!
Friday Jun 2 #
7 AM
Running 1:24:07 16.49 km (5:06 / km) +294m 4:41 / km
ahr:133 max:180 shoes: Nike Air Zoom Terra Kiger 7
A lovely morning so I decided to head up the steep wee hill we walked up yesterday. Killer of an ascent but loved the gentle run down the spur afterwards. Although, the real fun was running down the airstrip - it would make for an awesome race - 2k dead straight with 2-3% gradient.
Once in Cholpon-Ata you could barely breathe for rozzers - turns out the EU/Central Asia summit is in town and all the presidents are coming, so the place was on lockdown. Got shouted out a few times and so headed round the peninsula. At least the cops today were all fully clothed.
We did later see the Uzbek president’s motorcade, so that was cool. Packing major heat.
Once in Cholpon-Ata you could barely breathe for rozzers - turns out the EU/Central Asia summit is in town and all the presidents are coming, so the place was on lockdown. Got shouted out a few times and so headed round the peninsula. At least the cops today were all fully clothed.
We did later see the Uzbek president’s motorcade, so that was cool. Packing major heat.
5 PM
Running 29:16 6.17 km (4:44 / km) +31m 4:38 / km
ahr:133 max:144 shoes: Nike Air Zoom Terra Kiger 7
Sweaty evening mooch around the centre. All good, just struggling at times to dodge what felt like the entire infant population of Central Asia.
Strength and Conditioning 10:00 [0]
Thursday Jun 1 #
6 AM
Running 1:34:41 25.18 km (3:46 / km) +187m 3:38 / km
ahr:162 max:181 shoes: Nike Air Zoom Terra Kiger 7
Big dirty stinking altitude effort. Had originally planned for 4s, but I felt fine so pushed on without too much bother. Saw possibly the most stereotypically Kyrgyz thing ever as a police car passed me about 2k in, sirens on, with the officer driving it not actually wearing any clothes on his top half. Must have been late for another big day of ‘policing’, whatever that means.
Having had to stop for a stomach emergency at 8k, I particularly enjoyed the dirt/sand section between 10-15k. Great views and I felt like I was in Africa or something, awesome. Rejoined the main road and then it was a decent suffer up the never-ending gentle uphill of the airfield. Okay, it is only 2k but it feels long. Like that climb in the TDF near the peyresourde on the airstrip, you know the one.
Enjoyed the descent though, snuck under 80 for the half and finished fine, feeling tired obviously, but really fine to be honest. Maybe would have liked a gel or something, but I think it was equally fine without. Decent work, haven’t done this kind of thing in a while - fun stuff.
Having had to stop for a stomach emergency at 8k, I particularly enjoyed the dirt/sand section between 10-15k. Great views and I felt like I was in Africa or something, awesome. Rejoined the main road and then it was a decent suffer up the never-ending gentle uphill of the airfield. Okay, it is only 2k but it feels long. Like that climb in the TDF near the peyresourde on the airstrip, you know the one.
Enjoyed the descent though, snuck under 80 for the half and finished fine, feeling tired obviously, but really fine to be honest. Maybe would have liked a gel or something, but I think it was equally fine without. Decent work, haven’t done this kind of thing in a while - fun stuff.
Wednesday May 31 #
6 AM
Strength and Conditioning 20:00 [0]
7 AM
Running 1:09:06 14.66 km (4:43 / km) +80m 4:35 / km
ahr:131 max:152 shoes: Nike Air Zoom Terra Kiger 7
Another day, another nice loop round the forest park. Revisited the cross champs course for some nostalgia before heading back into town. Was gonna listen to the rest is politics but when faced with some chill country or why AI is gonna kill us all, I went for the former.
3 PM
Running 29:39 6.1 km (4:52 / km) +48m 4:41 / km
ahr:134 max:146 shoes: Nike Air Zoom Terra Kiger 7
Back in Cholpon-Ata for a final wee trip with Alex. Legs felt groggy to start but fine by the end. Nice weather and the views were as good as ever. Went for a swim after. Lovely.
Tuesday May 30 #
7 AM
Running 53:04 11.11 km (4:47 / km) +66m 4:38 / km
ahr:137 max:153 shoes: Nike Air Zoom Terra Kiger 7
Another and in this case more successful explore of the роща. Found an absolute peach of a wee trail through the woods which put me in a very good mood. So much so that I got a bit carried away and ran a tad too far. Goofy.
10 AM
Running 21:56 4.3 km (5:06 / km)
ahr:134 max:145 shoes: Nike Air Zoom Terra Kiger 7
WU to the stadium (real one this time) and some laps. Hot. Really hot. Might have even been too hot. Was starting to worry.
Running 34:25 8.67 km (3:58 / km) +1m 3:58 / km
ahr:170 max:191 shoes: Brooks Hyperion
Track sesh
2x3200, 4x200(200)
10:00, 10:14, 29,29,28,27
Goodness that was a tough one. Started well - was aiming for 10:00 so to hit it bang on was satisfying. Pace was steady and feels were fine. Then unfortunately I just didn’t feel like I had much to give in the second rep - okay first 800 and then just slowing gradually after that, legs not providing the required beans to hold the pace. On the plus side I did rally moderately well towards the end, but it’s still a pretty poor second split.
I think this can probably be explained by the heat/lack of company/general life tiredness but I don’t think it’s worth overanalysing. It wasn’t that bad.
Anyway, felt a bit miffed so went hard on the 200s and was really happy with these. Running well and pleased to just dip into the 28s and 27s for the last two. That, at least, is an okay sign.
Work banked I suppose. Just silly to be seshing in the heat of the day - what precisely did I expect?
On a more random note I was joined on the track today by members of some sort of boxing squad who spent the entire time I was there doing laps of the track both backwards and forwards whilst shadow boxing and doing lots of shouting. Not sure quite what the benefit is, but I certainly enjoyed the entertainment.
2x3200, 4x200(200)
10:00, 10:14, 29,29,28,27
Goodness that was a tough one. Started well - was aiming for 10:00 so to hit it bang on was satisfying. Pace was steady and feels were fine. Then unfortunately I just didn’t feel like I had much to give in the second rep - okay first 800 and then just slowing gradually after that, legs not providing the required beans to hold the pace. On the plus side I did rally moderately well towards the end, but it’s still a pretty poor second split.
I think this can probably be explained by the heat/lack of company/general life tiredness but I don’t think it’s worth overanalysing. It wasn’t that bad.
Anyway, felt a bit miffed so went hard on the 200s and was really happy with these. Running well and pleased to just dip into the 28s and 27s for the last two. That, at least, is an okay sign.
Work banked I suppose. Just silly to be seshing in the heat of the day - what precisely did I expect?
On a more random note I was joined on the track today by members of some sort of boxing squad who spent the entire time I was there doing laps of the track both backwards and forwards whilst shadow boxing and doing lots of shouting. Not sure quite what the benefit is, but I certainly enjoyed the entertainment.
Running 12:55 2.11 km (6:07 / km) +17m 5:54 / km
ahr:143 max:147 shoes: Nike Air Zoom Terra Kiger 7
WD. Crawl.
Monday May 29 #
7 AM
Running 1:00:30 12.92 km (4:41 / km) +70m 4:34 / km
ahr:139 max:163 shoes: Nike Air Zoom Terra Kiger 7
Have moved in with friends on Erkindik (Bishkek's answer to the champs-elysee) for the last week so nice to explore some new routes from here. Headed to the роща for a pretty delightful mooch around some trails, despite some minor navigational difficulties. Saw some drug dealing and police bribing - standard stuff.
Should be a slightly lower mileage week ahead as I'm flying home on Sunday. So for accountability's sake, here's a promise that I will not run on Sunday. Haven't worked out a forfeit yet.
Should be a slightly lower mileage week ahead as I'm flying home on Sunday. So for accountability's sake, here's a promise that I will not run on Sunday. Haven't worked out a forfeit yet.
11 AM
Running 23:28 4.57 km (5:08 / km) +49m 4:52 / km
ahr:133 max:142 shoes: Nike Air Zoom Terra Kiger 7
Round the museum and up to the gym.
Strength and Conditioning 50:00 [0]
Last time in the gym - nothing miraculous but a good job after a week off.
12 PM
Running 7:23 1.41 km (5:14 / km)
ahr:123 max:131 shoes: Nike Air Zoom Terra Kiger 7
Back down to Avenue to join flora in a cafe - what a socialite I am.
- Jun 17, 2050 [1,410w, 5d]: Y - wmoc 2050 M45 who wants some
Recent Weeks:
| Week Ending | Training hours by intensity | |||||||||||||
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| 13 | |||||||||||||
| Jun 4 | | |||||||||||||
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| May 7 | |
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| May 14 | | |||||||||||||
| May 7 | |
| Week Ending | Training kilometers by activity | ||||||||||||||
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| 140 | ||||||||||||||
| Jun 4 | | ||||||||||||||
| May 28 | | ||||||||||||||
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| May 7 | |
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