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Training Log Archive: PeterM

In the 30 days ending Nov 30, 2020:

activity # timemileskm+mload
  Running27 30:44:26 245.74(7:30) 395.48(4:40) 462283719.9
  Strength and Conditioning 13 6:25:0039655.0
  Orienteering2 46:34 6.57(7:05) 10.57(4:24) 57850.7
  Total40 37:56:00 252.31 406.05 468331225.6
  [1-5]27 31:22:36

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Monday Nov 30, 2020 #

12 PM

Strength and Conditioning 25:00 [0]
(rest day)

On my easier week now, plan is 5 runs and no sessions

Sunday Nov 29, 2020 #

8 AM

Running 2:08:21 intensity: (58 @0) + (5:16 @1) + (1:47:00 @2) + (15:04 @3) + (3 @4) 26.66 km (4:49 / km) +123m 4:42 / km
ahr:135 max:160 shoes: Brooks Ghost 12 #2

Well, well, well
Was reliably informed by James that the closed coton motorway bridge was eminently trespassable, which it was with some parkour tekkers. Headed out to Hardwick and down callow brook to dry drayton - despite the mist all was well at this point.
Plan was to head over to girton - however got my sense of direction slightly out and took a fatal wrong turn. Soon was running through seemingly endless fields which all looked the same with legit no idea where I was - in fact I was heading 180 degrees from the direction I thought I was heading - hehe. Then after about 4k of this I suddenly realised I was back at callow brook - was so confused but just accepted it and decided to take the roads back to cambridge.
So eventually made it back and incidently clocked my first 100k week despite my best intentions not to. Also the brooks have now got 2 holes in them so they will be getting swiftly retired/binned imminently
C • Map 2

Saturday Nov 28, 2020 #

9 AM

Running 26:13 intensity: (21 @0) + (28 @1) + (17:04 @2) + (8:20 @3) 5.31 km (4:56 / km)
ahr:140 max:158 shoes: Brooks Ghost 12 #2

WU

Running 34:20 intensity: (13 @0) + (7 @1) + (6:26 @2) + (8:51 @3) + (18:08 @4) + (35 @5) 9.21 km (3:44 / km)
ahr:158 max:185 shoes: Brooks Ghost 12 #2

Ints at Coldham's
7,6,5,4,3,2,1 (1 min jog recovery)
Bit sluggish on the first 7 but did get a nice progression throughout. Not much to say if I'm honest pretty standard. Although I do like how my garmin gave me an average heartrate of 134 for the first 7 - master shifu levels of zen

Running 15:46 intensity: (12:09 @2) + (3:08 @3) + (29 @4) 2.96 km (5:20 / km) +7m 5:16 / km
ahr:140 max:168 shoes: Brooks Ghost 12 #2

Back to trin - saw my fwend

Friday Nov 27, 2020 #

6 AM

Running 1:02:17 intensity: (13 @0) + (12 @1) + (28:37 @2) + (33:15 @3) 12.71 km (4:54 / km) +23m 4:51 / km
ahr:143 max:156 shoes: Brooks Ghost 12 #2

Charged my headtorch for 3 hours last night. It lasted 25 minutes. Petzl really is a world beater
7 AM

Strength and Conditioning 40:00 [0]

cuoc

Thursday Nov 26, 2020 #

2 PM

Running 56:11 intensity: (1:41 @2) + (35:14 @3) + (19:10 @4) + (6 @5) 13.39 km (4:12 / km)
ahr:157 max:179 shoes: Brooks Ghost 12 #2

One of those really nice winter days so this was very pleasant. Proper chilly and a haar on the fields

Wednesday Nov 25, 2020 #

11 AM

Running 1:05:03 intensity: (13 @0) + (33 @1) + (54:49 @2) + (8:07 @3) + (1:21 @4) 13.37 km (4:52 / km) +27m 4:49 / km
ahr:138 max:168 shoes: Brooks Ghost 12 #2

Coton - feeling a bit meh but there was actual shooting on the shooting range which was exciting
12 PM

Strength and Conditioning 25:00 [0]

Tuesday Nov 24, 2020 #

2 PM

Running 20:25 intensity: (20 @0) + (29 @1) + (18:35 @2) + (53 @3) + (8 @4) 4.27 km (4:47 / km)
ahr:135 max:165 shoes: Brooks Ghost 12 #2

WU past James'

Running 43:59 intensity: (11 @0) + (1:55 @1) + (11:54 @2) + (11:55 @3) + (17:41 @4) + (23 @5) 10.62 km (4:09 / km)
ahr:151 max:182 shoes: Brooks Ghost 12 #2

Ints @ Coldham's
3x(3), 2 miles, 2x(3), 1 mile
1 min between reps and 3 between sets
Pretty big sesh today so was very grateful for the company - the pace was really good throughout (did start out a bit slow again tho lol) which was pleasing - the 2 miles at 3:31s felt very good actually. HRM all over the place
Very nearly stepped on a sausage dog puppy which was so tiny but luckily I managed to avoid it - we move

Running 14:40 intensity: (8 @1) + (13:49 @2) + (43 @3) 2.67 km (5:29 / km) +9m 5:24 / km
ahr:137 max:156 shoes: Brooks Ghost 12 #2

Back to trin

Monday Nov 23, 2020 #

12 PM

Strength and Conditioning 25:00 [0]
(rest day)

Sunday Nov 22, 2020 #

8 AM

Running 1:47:40 intensity: (18 @0) + (38 @1) + (51:33 @2) + (53:23 @3) + (1:48 @4) 22.37 km (4:49 / km) +44m 4:46 / km
ahr:143 max:172 shoes: Brooks Ghost 12 #2

SLR to Coton and then down to Haslingfield. Really lovely morning and early enough for the dog walkers to still be in bed. Happy days.
Gonna do one more week at this mileage and then gonna have an easy week for my going home week - that will have been a solid block of training and obviously don't want to overdo it.

Saturday Nov 21, 2020 #

9 AM

Running 25:41 intensity: (21 @0) + (23 @1) + (13:59 @2) + (10:58 @3) 5.28 km (4:52 / km)
ahr:140 max:155 shoes: Brooks Ghost 12 #2

WU

Running 34:13 intensity: (10 @1) + (57 @2) + (8:56 @3) + (23:41 @4) + (29 @5) 8.97 km (3:49 / km)
ahr:163 max:180 shoes: Brooks Ghost 12 #2

4x7(2)

A lovely woman gave me a spontaneous countdown to start which was a nice surprise - started a bit slowly for some reason. Was super windy again but just settled into the rhythm and knocked out pretty much the exact same speed for last 3 reps - metronome molloy strikes again.
Saw a woman doing some sort of weird ritual in the woods which was funny, not as funny as the 3 women circling round each other whilst humming and banging pots and pans - I'm telling you, this place is full of liabilties
C • Liabilities 2

Running 16:11 intensity: (3:51 @2) + (11:38 @3) + (42 @4) 3.08 km (5:15 / km) +7m 5:12 / km
ahr:146 max:174 shoes: Brooks Ghost 12 #2

Back to trin

Friday Nov 20, 2020 #

6 AM

Running 1:01:40 intensity: (12 @0) + (17 @1) + (33:37 @2) + (27:21 @3) + (13 @4) 12.73 km (4:51 / km) +24m 4:48 / km
ahr:142 max:169 shoes: Brooks Ghost 12 #2

Despite having charged my headtorch for 25 minutes the night before it ran out after about 25 mins run time lol but it was getting light at least. Fingers were seriously struggling on this one but otherwise all good
7 AM

Strength and Conditioning 40:00 [0]

post run cuoc core

Thursday Nov 19, 2020 #

2 PM

Running 22:14 intensity: (14 @0) + (5 @1) + (3:37 @2) + (17:48 @3) + (30 @4) 5.12 km (4:21 / km) +2m 4:20 / km
ahr:148 max:166 shoes: Brooks Ghost 12 #2

Down to Trumpington - turns out I ran right past my friend from school - I had no idea

Orienteering 19:55 intensity: (2:09 @3) + (17:46 @4) 4.84 km (4:07 / km)
ahr:165 max:175 shoes: Brooks Ghost 12 #2

Trumpington sprint O - good fun course with some tricky parts. Spent most of it just thinking how crazy this place is - it feels like it's 40 years in the future or something - very strange but also really cool

Running 22:17 intensity: (9:25 @3) + (12:51 @4) + (1 @5) 5.01 km (4:27 / km)
ahr:162 max:180 shoes: Brooks Ghost 12 #2

Back to trin - lovely afternoon

Wednesday Nov 18, 2020 #

11 AM

Running 1:04:23 intensity: (21 @0) + (29 @1) + (39:11 @2) + (23:38 @3) + (44 @4) 13.36 km (4:49 / km) +26m 4:46 / km
ahr:141 max:162 shoes: Brooks Ghost 12 #2

Out to Coton again - much drier this week - felt chill on this
12 PM

Strength and Conditioning 25:00 [0]

straight after the run

Tuesday Nov 17, 2020 #

2 PM

Running 15:57 intensity: (6:21 @2) + (6:09 @3) + (3:01 @4) + (26 @5) 3.3 km (4:50 / km)
ahr:149 max:183 shoes: Brooks Ghost 12 #2

WU

Running 33:02 intensity: (13 @0) + (5 @1) + (22 @2) + (9:06 @3) + (19:33 @4) + (3:43 @5) 8.64 km (3:50 / km)
ahr:165 max:188

Towpath sesh with James:
6' [2'30'')
2 * (3' [2']) [2'30'']
3 * (90'' [1']) [2'30'']
4 * (45'' [45''])
Nicked that from his log lol. First 3 reps were pretty chill with a nice tailwind and unfortunate enforced break by a digger on the path. Then we turned back into the headwind and the shorter reps really started to bite - just about managing to keep the pace and then went ham on the last rep which was into the strongest wind of the lot. Good sesh to do in a two, mainly for mathematical reasons, and another one in the bag

Running 23:44 intensity: (1:25 @2) + (22:09 @3) + (10 @4) 4.46 km (5:19 / km) +11m 5:15 / km
ahr:148 max:167 shoes: Brooks Ghost 12 #2

WD

Monday Nov 16, 2020 #

12 PM

Strength and Conditioning 25:00 [0]

Sunday Nov 15, 2020 #

8 AM

Running 1:48:01 intensity: (19 @0) + (1:47 @1) + (1:13:22 @2) + (32:23 @3) + (10 @4) 23.02 km (4:42 / km) +28m 4:40 / km
ahr:140 max:164 shoes: Brooks Ghost 12 #2

SLR on a new route out to Lode. Very very sloppy in places which kept it interesting - a good 3.3k of it was in a dead straight line as well which was quite cool. Another good week wrapped up

Saturday Nov 14, 2020 #

10 AM

Running 20:57 intensity: (15 @0) + (10 @1) + (14:28 @2) + (5:54 @3) + (10 @4) 4.24 km (4:56 / km)
ahr:138 max:163 shoes: Brooks Ghost 12 #2

wiggles on jesus then met up with ewan to head over to west cambridge

Running 34:28 intensity: (22 @1) + (27 @2) + (6:10 @3) + (3:16 @4) + (24:13 @5) 10.02 km (3:26 / km) +4m 3:26 / km
ahr:176 max:192 shoes: Brooks Ghost 12 #2

10K T at west cambridge. Was doing it with ewan.
Wanted to run 34.30 to see how that was so happy with the time. Set off well through the first 4k and felt fine but dropped a 3:33 fifth k split which was a bit slow but it was into a headwind. In fact, the wind seriously picked up in all directions on the 2nd and 3rd laps which made the going in all directions a bit more unpleasant. Put a bit of a gurn on in the last k with 3:20 so I could dip under 34:30 - actual time was 34.25. Happy days

Running 11:51 intensity: (1:04 @1) + (10:47 @2) 2.12 km (5:36 / km)
ahr:132 max:142 shoes: Brooks Ghost 12 #2

V chill WD

Friday Nov 13, 2020 #

6 AM

Running 1:01:50 intensity: (20 @0) + (4 @1) + (35:53 @2) + (25:17 @3) + (16 @4) 12.63 km (4:54 / km) +9m 4:53 / km
ahr:141 max:162 shoes: Brooks Ghost 12 #2

Sunrise run - saw a bus on the busway
7 AM

Strength and Conditioning 40:00 [0]

Straight after run with cuoc

Thursday Nov 12, 2020 #

6 AM

Running 24:55 intensity: (19 @0) + (8 @1) + (16:41 @2) + (7:47 @3) 5.02 km (4:58 / km)
ahr:140 max:150 shoes: Brooks Ghost 12 #2

WU

Orienteering 26:39 intensity: (50 @2) + (21:47 @3) + (4:02 @4) 5.73 km (4:39 / km) +5m 4:38 / km
ahr:156 max:177 shoes: Brooks Ghost 12 #2

Early morning O round centre of town and jesus - good course and was definitely getting caught in some bits which were pretty technical - needed the torch at the start but was light by the end - cheers to whoever planned

Running 11:30 intensity: (2:19 @2) + (9:11 @3) 2.49 km (4:38 / km) +3m 4:36 / km
ahr:145 max:159 shoes: Brooks Ghost 12 #2

WU

Wednesday Nov 11, 2020 #

11 AM

Running 1:04:27 intensity: (32 @0) + (13 @1) + (47:40 @2) + (13:23 @3) + (2:34 @4) + (5 @5) 13.36 km (4:49 / km) +27m 4:47 / km
ahr:140 max:180 shoes: Brooks Ghost 12 #2

alternate route out to coton - nice stuff
12 PM

Strength and Conditioning 25:00 [0]

Straight after run

Tuesday Nov 10, 2020 #

2 PM

Running 25:35 intensity: (4 @0) + (33 @1) + (15:59 @2) + (8:59 @3) 5.24 km (4:53 / km)
ahr:140 max:159 shoes: Brooks Ghost 12 #2

WU - lovely afternoon

Running 34:16 intensity: (50 @2) + (13:06 @3) + (16:54 @4) + (3:26 @5) 9.19 km (3:44 / km)
ahr:163 max:198 shoes: Brooks Ghost 12 #2

Ints - 10,8,6,4,2 with 1 minute walk in between - progression down from 3:35s to 3:04s which was nice - felt decent throughout but did have to stop briefly on the 10 as a dog did its utmost to clobber me for the crime of existing

Running 14:49 intensity: (19 @2) + (13:32 @3) + (58 @4) 3.01 km (4:55 / km) +7m 4:52 / km
ahr:152 max:166 shoes: Brooks Ghost 12 #2

back to trin - bread = got

Monday Nov 9, 2020 #

12 PM

Strength and Conditioning 25:00 [0]

Big day

Sunday Nov 8, 2020 #

7 AM

Running 42:50 intensity: (18 @0) + (11 @1) + (2:52 @2) + (38:03 @3) + (1:26 @4) 9.21 km (4:39 / km)
ahr:149 max:166 shoes: Brooks Ghost 12 #2

Seems like the nhs testing reults service takes the weekends off - another joyous paddocks run listening to a podcast in russian about rock in the ussr - surprisingly interesting
12 PM

Running 1:02:31 intensity: (15 @0) + (34 @1) + (33:58 @2) + (26:15 @3) + (1:29 @4) 13.01 km (4:48 / km) +25m 4:46 / km
ahr:142 max:163 shoes: Brooks Ghost 12 #2

Freedom - SLR part 2 - reminded me why I usually go early - absolute bunch of liabilities on the towpath
C • Freedom 2

Saturday Nov 7, 2020 #

11 AM

Running 10:07 intensity: (18 @0) + (50 @1) + (8:35 @2) + (24 @3) 2.12 km (4:46 / km)
ahr:133 max:144 shoes: Brooks Ghost 12 #2

WU

Running 18:10 intensity: (25 @2) + (7:28 @3) + (10:17 @4) 4.32 km (4:13 / km)
ahr:158 max:174 shoes: Brooks Ghost 12 #2

Paddocks iso sesh - had to have a good think about what wouldn't constitute psychological torture in such a short loop so went for sprint the 2 long sides, jog the short sides. Wanted to do this for about 4k. Tad grim but was actually moving well and it was a nice day so yeah there's that

Running 11:06 intensity: (53 @2) + (9:18 @3) + (55 @4) 2.17 km (5:07 / km)
ahr:149 max:175 shoes: Brooks Ghost 12 #2

WD - listening to kasper on the run in just blatantly not mention how even though he won jwoc relay 2019 he spent the afternoon of that day taking the phattest backseat to me during the football game. Even subbed himself off he was so scared
4 PM

Running 41:54 intensity: (37 @0) + (30:24 @1) + (10:19 @2) + (34 @3) 5.92 km (7:04 / km) +3m 7:03 / km
ahr:117 max:155 shoes: Brooks Ghost 12 #2

Very easy shuffle with Harry who's just getting into running so yeah this was nice and easy - came back and biden was president - there's something I never thought I'd say

Friday Nov 6, 2020 #

7 AM

Strength and Conditioning 40:00 [0]

In self-isolation again. 2 of my household were in a supervision with someone who later tested positive so for some reason Trinity just isolated all of us until the 2 of them test negative - I mean this is legit not a thing people are just making it up as they go at this point. So yep, no running today but should hopefully be out by tomorrow and if not it's the 19th which is too awful to even think about
5 PM

Running 50:43 intensity: (41 @2) + (27:57 @3) + (8:17 @4) + (13:48 @5) 10.62 km (4:47 / km)
ahr:162 max:191 shoes: Brooks Ghost 12 #2

So in a bizarre development my neighbour's tutor said that if we weren't symptomatic then we actually could exercise outdoors in college - no, I have no idea what's happening either. So went to the paddocks and did 19 laps in the dark. Good to be out and had tunes to stave off the boredom. Also love the hrm saying I spent the first 14 minutes in the red zone lol

Thursday Nov 5, 2020 #

6 AM

Running 56:12 intensity: (16 @1) + (1:51 @2) + (39:51 @3) + (14:14 @4) 13.08 km (4:18 / km)
ahr:154 max:172 shoes: Brooks Ghost 12 #2

Foggy. Absolutely freezing. First outing of the season in the leggings, much, I'm sure, to the delight of the ladies oi oi

Wednesday Nov 4, 2020 #

11 AM

Running 1:03:26 intensity: (32 @0) + (3:05 @1) + (54:28 @2) + (4:54 @3) + (27 @4) 13.11 km (4:50 / km) +11m 4:49 / km
ahr:135 max:173 shoes: Brooks Ghost 12 #2

Was planning to head to Coton but the motorway bridge path was shut with no notice so had to do a pretty rubbish route over to the north and back to jesus which was a bit frustrating given how nice a day it was.
12 PM

Strength and Conditioning 25:00 [0]

Straight into it after the run

Tuesday Nov 3, 2020 #

2 PM

Running 27:46 intensity: (15 @0) + (49 @1) + (22:08 @2) + (4:34 @3) 5.48 km (5:04 / km)
ahr:136 max:152 shoes: Brooks Ghost 12 #2

WU down to Newnham and back to Johns

Running 39:49 intensity: (2:39 @1) + (13:24 @2) + (14:55 @3) + (8:37 @4) + (14 @5) 9.13 km (4:22 / km) +1m 4:21 / km
ahr:146 max:183 shoes: Brooks Ghost 12 #2

Hareys ints @ Johns
5 x (400 (1) 1200 (2))
Oh boy. That was tough. A wise man once said, if it has been raining nonstop for a month, and you are doing intervals on a grass loop, one should not wear flats. Alas I did not heed this advice and paid the price with 9k of slipping and sliding as a result - love the slop though.
That aside it was a disgusting sesh with the 400s just pushing the oxygen debt before the 1200s - excellent pacing from James once again. Felt very accomplished at the end and a good way to end the ‘official’ hareys sesh

Running 8:05 intensity: (19 @1) + (3 @2) + (4:17 @3) + (3:26 @4) 1.5 km (5:22 / km) +3m 5:19 / km
ahr:157 max:165 shoes: Brooks Ghost 12 #2

WD - short cos my fingers were going into shutdown mode

Monday Nov 2, 2020 #

Note
(rest day)

12 PM

Strength and Conditioning 25:00 [0]

standard

Sunday Nov 1, 2020 #

8 AM

Running 1:44:51 intensity: (12 @0) + (40 @1) + (46:36 @2) + (56:36 @3) + (47 @4) 22.01 km (4:46 / km) +39m 4:43 / km
ahr:143 max:162 shoes: Brooks Ghost 12 #2

SLR down to Haslingfield. Felt great throughout although not good enough to jump onto the ackland train when they passed me as they went out for a half marathon - thought I might have been accused of overdoing it.

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