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Training Log: PeterM

In the last 7 days:

activity # timemileskm+mload
  Running11 10:36:25 86.05(7:24) 138.49(4:36) 39895147.9
  Strength and Conditioning 3 2:15:0013905.0
  Orienteering1 28:46 4.04(7:08) 6.49(4:26) 114828.2
  Total13 13:20:11 90.09 144.98 409113881.1
  [1-5]11 11:02:19
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2:55
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SaSuMoTuWeThFr

Thursday Jun 13 #

7 AM

Running 24:22 intensity: (16 @0) + (18 @1) + (21:56 @2) + (1:52 @3) 4.92 km (4:57 / km)
ahr:136 max:158 shoes: Nike Streakfly #2

WU with some desperately needed primers.

Orienteering 13:54 intensity: (29 @1) + (2:53 @2) + (1:52 @3) + (8:28 @4) + (12 @5) 3.4 km (4:05 / km) +8m 4:03 / km
ahr:159 max:180 shoes: Nike Streakfly #2

Race pace course and then rerun at the Grafton. Pretty pleased with this. Attacked well - although lacking a bit of care in the latter stages with exiting from narrow alleys.
5:44 - 5:31 - that seems decent.

Running 8:16 intensity: (6:55 @2) + (1:21 @3) 1.59 km (5:12 / km)
ahr:140 max:145 shoes: Nike Streakfly #2

Yog across town.

Orienteering 14:52 intensity: (1:43 @1) + (1:04 @2) + (1:15 @3) + (10:50 @4) 3.1 km (4:48 / km) +3m 4:47 / km
ahr:160 max:177 shoes: Nike Streakfly #2

Same drill at eddies/castle mound. The alleys here are insane! So narrow and very fun to nav hard through. I was struggling to read the map - it’s drawn for 1:2500 but I printed at 1:4000 - but obvs the scale meant it wasn’t to spec.
Had to change one control placement on the fly due to veg but pushed hard and attacked well. Got properly honked at when I shot in front of a massive white Audi - I guess the driver was just cheering me on?
6:26 - 6:14

Running 10:29 intensity: (10 @1) + (10:02 @2) + (17 @3) 2.0 km (5:15 / km)
ahr:134 max:145 shoes: Nike Streakfly #2

WD
4 PM

Running 47:22 intensity: (14 @0) + (1:22 @1) + (38:38 @2) + (7:08 @3) 10.24 km (4:38 / km) +25m 4:34 / km
ahr:138 max:149 shoes: Nike Pegasus 39 #3

Gentle pace down to grantchester. Saw various people I knew, including James A. C. K’land.

Wednesday Jun 12 #

7 AM

Running 17:16 intensity: (13 @0) + (24 @1) + (14:38 @2) + (2:01 @3) 3.49 km (4:57 / km) +11m 4:52 / km
ahr:137 max:146 shoes: Nike Pegasus 39 #3

Absolute death march for the first k. The return of Monday gym/Tuesday track legs - nice.

Strength and Conditioning 45:00 [0]

Bonus appearances from Josh and Paul. Wowzers.
8 AM

Running 37:57 [2] 7.87 km (4:49 / km) +69m 4:37 / km
ahr:137 max:149 shoes: Nike Pegasus 39 #3

Chlaps - it's been a while. Not feeling too spritely but eased into it without too much drama.
5 PM

Running 50:07 [2] 11.39 km (4:24 / km) +36m 4:20 / km
ahr:143 max:155 shoes: Nike Pegasus 39 #3

Girton - muggy out. Legs eased into it eventually. Sitting in the cinema for 2 hours post lunch really does bring on some serious ligma.

Tuesday Jun 11 #

8 AM

Running 44:36 [2] 9.97 km (4:28 / km) +28m 4:25 / km
ahr:140 max:148 shoes: Nike Pegasus 39 #3

Featuring a high five from Blacker.
5 PM

Running 20:11 intensity: (53 @0) + (1:13 @1) + (11:49 @2) + (6:16 @3) 4.24 km (4:46 / km) +11m 4:42 / km
ahr:136 max:151 shoes: Nike Pegasus 39 #3

WU

Running 58:39 intensity: (7 @0) + (3:56 @1) + (17:11 @2) + (14:46 @3) + (20:16 @4) + (2:23 @5) 13.24 km (4:26 / km)
ahr:152 max:183 shoes: Nike Streakfly #2

Track sesh
West cam lap (3.6k) @3:15s with map reading
4x4x400 with increasing recoveries
67-66, 66-64, 64-63, 62-58
Enjoyed the tempo to kick things off and it was good to do some map reading at speed. The group was obnoxiously large tonight so I spent a lot of this in around 15th wheel but generally could carve out some personal space in amongst the chaos.
Moved through nicely, picking off people who’d been a bit keen at the start. Nice to close in a 58 dead - happy with that.

Running 18:50 intensity: (4 @0) + (21 @1) + (15:22 @2) + (3:03 @3) 3.4 km (5:33 / km) +7m 5:29 / km
ahr:137 max:148 shoes: Nike Pegasus 39 #3

Stagger home with Mass.

Monday Jun 10 #

7 AM

Strength and Conditioning 1:05:00 [0]

Back to the full sesh with Josh. Good stuff.
8 AM

Running 54:02 [2] 11.23 km (4:49 / km) +83m 4:38 / km
ahr:139 max:152 shoes: Nike Pegasus 39 #3

Hill laps. Pretty grim weather for June. Still, at least it meant that I had it to myself.
4 PM

Running 56:32 intensity: (17 @0) + (46 @1) + (52:18 @2) + (3:11 @3) 12.03 km (4:42 / km) +38m 4:38 / km
ahr:137 max:149 shoes: Nike Pegasus 39 #3

Grantchester in all weathers, third wheeling milly and maia, who loved my linking of routes. Great stuff.

Sunday Jun 9 #

9 AM

Running 1:45:20 [3] 25.16 km (4:11 / km) +84m 4:07 / km
ahr:153 max:167 shoes: Nike Pegasus 39 #3

Joined the group to start and then made my own merry lonely way out to Toft, sticking it in 3rd gear and clipping along all the way home. Some of the paths in/around fields are crazy overgrown now - and it’s only June.
A good week of training after a gentle start post WC2. 2 standard volume weeks with a lot of sprint coming up - looking forward to it.
5 PM

Strength and Conditioning 25:00 [0]

Saturday Jun 8 #

12 PM

Running 22:19 intensity: (45 @0) + (1:41 @1) + (16:01 @2) + (3:52 @3) 4.8 km (4:39 / km)
ahr:136 max:148 shoes: Nike Pegasus 39 #3

WU

Running 36:26 intensity: (5:40 @2) + (10:11 @3) + (12:23 @4) + (8:12 @5) 8.47 km (4:18 / km)
ahr:162 max:194 shoes: Nike Streakfly #2

Track sesh - 3x (1k, 3x400)
2:50, 65,66,64
2:48, 65,65,64
2:46, 66,64,60

On my lonesome today and battling some fierce headwinds, but I’ll take those splits. The Ks felt pretty nice with the 400s being a bit more of a grind.
So nice to be not thinking about revision - head just felt so much clearer. Wonderful.

Running 23:41 intensity: (3 @0) + (41 @1) + (21:56 @2) + (1:01 @3) 4.46 km (5:19 / km) +8m 5:16 / km
ahr:135 max:143 shoes: Nike Pegasus 39 #3

WD

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