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Training Log Archive: phatmax

In the 29 days ending Feb 29, 2020:

activity	#	time	miles		km		+m
running	24	16:11:20	125.08	(7:46)	201.3	(4:50)	150
Exercise session	9	3:30:00
orienteering	1	1:10:20	6.84	(10:17)	11.0	(6:24)	150
Total	24	20:51:40	131.92		212.3		300

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Friday Feb 28, 2020 #

running 47:10 [3] 10.0 km (4:43 / km)
shoes: Nike zoom fly 3

Out and back run along the coast at Cherbourg. Picked up the pace on the return when the light mizzle/sleet started.
Spent the morning at Naval Group talking about some work dating back nearly 20 years, and trying to avoid telling them what was wrong with their planned testing and how they should do it.

Thursday Feb 27, 2020 #

running 9:50 [3] 2.0 km (4:55 / km)
shoes: Nike zoom fly 3

Warm up/ warm down for tempo section. It was dry when I looked out the window but by the time I was dressed and out the door tha drizzle had started. Quick rethink and decided to do a sort tempo run instead.

running tempo 17:20 [4] 4.0 km (4:20 / km)
shoes: Nike zoom fly 3

Felt like I was running this reasonably hard

Wednesday Feb 26, 2020 #

running 50:00 [3] 10.5 km (4:46 / km)
shoes: Nike zoom fly 3

Was feeling more like running this morning, so a better run than yesterday. Picked the pace up over the last couple of k when it started to rain/snow. It was reasonably light so didn't get very wet, and it stopped just after I finished.

Tuesday Feb 25, 2020 #

running 34:50 [3] 7.2 km (4:50 / km)
shoes: Nike zoom fly 3

Couldn't get going properly this morning and the first couple of k were hard. Got going after that and it was ok. Had to cut a bit short because of a hard start deadline for work.

Monday Feb 24, 2020 #

running 38:10 [3] 7.9 km (4:50 / km)
shoes: Nike Zoom Fly knit cream

when I first looked out the window this morning it was raining, but decided to brave the wet anyway. By the time I had got ready and out the door it had stopped, so although the feet got wet with the puddles, the rest of me stayed dry.

Exercise session 25:00 [3]

Port-run gym session

Sunday Feb 23, 2020 #

running 1:02:50 [3] 12.9 km (4:52 / km) +50m 4:47 / km
shoes: Nike zoom fly 3

Hyde Park and Holland Park then last bit through Mayfair. It was blowing pretty hard this morning, and had to push into the wind for the first part. The return was a bit easier.

Friday Feb 21, 2020 #

running 34:10 [3] 7.0 km (4:53 / km)
shoes: Nike Zoom Fly knit cream

Figure 8 loop around St James Park and BP.

Exercise session 20:00 [3]

Pyramid session (2, 4, 6, 8, 10, 10, 8, 6, 4, 2) of body weight exercises - burpies, squats, pushup, back arch, sit up

Thursday Feb 20, 2020 #

running 52:40 [3] 11.0 km (4:47 / km)
shoes: Nike zoom fly 3

Reasonably pleasnt run through Hyde Park. Enjoyed this. It is getting a bit lighter in the mornings now, and need to make the most of it until daylight saving starts.

Wednesday Feb 19, 2020 #

running 30:00 [3] 6.3 km (4:46 / km)
shoes: Nike Zoom Fly knit cream

From home to the top of Serpentine in hyde Park and then back after inclines

running hills 4:20 [4] 1.3 km (3:20 / km) +50m 2:48 / km
shoes: Nike Zoom Fly knit cream

8 incline reps.

running 7:20 [2] 1.3 km (5:38 / km)
shoes: Nike Zoom Fly knit cream

Recovery back down the incline between reps.

Tuesday Feb 18, 2020 #

running 36:40 [3] 7.6 km (4:49 / km)
shoes: Nike zoom fly 3

St James Park, BP and Green Park.

Exercise session 25:00 [3]

Gym session.

Monday Feb 17, 2020 #

running 50:00 [3] 10.3 km (4:51 / km)
shoes: Nike Zoom Fly knit cream

Outer and inner lap of Regents Park.

Sunday Feb 16, 2020 #

running 38:50 [3] 8.0 km (4:51 / km)
shoes: Nike zoom fly 3

It was bucketing rain and blowing really hard, so went to the gym. Was going ok on the treadmill, but really don’t like it

Exercise session 20:00 [3]

Body weight exercises

Friday Feb 14, 2020 #

running 45:00 [3] 9.3 km (4:50 / km)
shoes: Nike zoom fly 3

From the hotel next to the Eiffel Tower along the river and back.
Final day of adult baby sitting, it has been a long week

Thursday Feb 13, 2020 #

running 26:40 [3] 5.5 km (4:51 / km)
shoes: Nike Zoom Fly knit cream

On the tread mill in the gym. Really dislike this, but it was bucketing down and I didn’t didn’t have time to wait for it to ease off, and didn’t want to get that wet.

Exercise session 30:00 [3]

Post tread mill exercise session.

Note

As it turned out, by the time I had to leave the rain had eased off to a little drizzle, but I didn’t have the luxury of being able to wait.

Wednesday Feb 12, 2020 #

running 48:20 [3] 10.0 km (4:50 / km)
shoes: Nike zoom fly 3

Another early start and then a long day of meetings. Started at 8 and finished after 5. 2 one-on-ones and 3 bilateral discussions. Big day.

Tuesday Feb 11, 2020 #

running 24:20 [3] 5.0 km (4:52 / km)
shoes: Nike Zoom Fly knit cream

Round the big block. Short run due to having to be out he door early to get the train to Guildford

Exercise session 30:00 [3]

Monday Feb 10, 2020 #

running 43:00 [3] 9.0 km (4:47 / km)
shoes: Nike zoom fly 3

In Salisbury overnight. enjoyed the run, after a crappy night's sleep.

Saturday Feb 8, 2020 #

running 53:50 [3] 11.2 km (4:48 / km)
shoes: Nike Zoom Fly knit cream

Change from the normal weekly routine for two reasons.
Tomorrow’s weather forecast is pretty dire, 100+mph wind, horizontal rain etc. Plus CDS is due to arrive at 5am, and I am then on adult baby sitting for the week. Not looking forward to having to be out at the airport to meet her. Given the weather forecast flights could be disrupted.

Friday Feb 7, 2020 #

running 36:30 [3] 7.5 km (4:52 / km)
shoes: Nike zoom fly 3

Another crappy night's sleep, with late night phone call and then emails. I will be glad when next week's visit is over.

Exercise session 20:00 [3]

Thursday Feb 6, 2020 #

running 30:10 [3] 6.3 km (4:47 / km)
shoes: Nike Zoom Fly knit cream

To the top of Serpentine in Hyde Park and back

running hills 4:50 [4] 1.2 km (4:02 / km) +50m 3:20 / km
shoes: Nike Zoom Fly knit cream

8 incline reps.

running 7:20 [2] 1.2 km (6:07 / km)
shoes: Nike Zoom Fly knit cream

The cruisey downhill recovery between reps

Wednesday Feb 5, 2020 #

running 39:30 [3] 8.2 km (4:49 / km)
shoes: Nike zoom fly 3

A fairly late night again doing emails and things for senior visit next week, so was sluggish again in the beginning.

Exercise session 20:00 [3]

Tuesday Feb 4, 2020 #

running 48:20 [3] 10.1 km (4:47 / km)
shoes: Nike Zoom Fly knit cream

Was colder than I had expected, mainly due to teh wind. A bit sluggish to start, but was alright once I got into it.

Monday Feb 3, 2020 #

running 37:20 [3] 7.5 km (4:59 / km)
shoes: Nike zoom fly 3

Legs were tired and sore this morning. Calves were particularly so, from the change of gait running in the mud.
Not a partiicularly energetic run this morning

Exercise session 20:00 [3]

Sunday Feb 2, 2020 #

running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: New integrators

Warm up jog before o race and then warm down afterwards

orienteering race 1:10:20 [4] 11.0 km (6:24 / km) +150m 5:59 / km
shoes: New integrators

Hadn’t done a forest race for about 15 months, so was way out of practice. Was tentative on the first, and then got into it better. Was going ok, up until 6, when I put in an early contender for noddle of the year, and dropped 10 minutes. I foolishly decided to cut the corner on the track, drifted too far right and then relocated off a parallel feature. Once that was out of the way normal service resumed and completed the rest well. It was a tough slog, with ankle deep mud the whole way. Struggled to run up one of the hills, not because of the gradient, but because I couldn’t get any traction on the wet muddy clay, even with metal studs.
Overall disappointed to lose 10 minutes on a single control like that and ruin an otherwise reasonable run

Note

A few years back I nominated today as my potential retirement date, based in it being the perfect palindrome. It doesn’t matter which date convention you use it is still a palindrome.
The new job means it didn’t happen. Given that the next one is too far in the future, I will have to settle on a less perfect one a bit closer.

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