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Training Log Archive: phatmax

In the 30 days ending Apr 30, 2019:

activity	#	time	miles		km		+m
running	26	19:25:50	150.5	(7:45)	242.2	(4:49)	330
Exercise session	11	4:10:00
walk	1	1:40:00	6.21	(16:06)	10.0	(10:00)	200
Total	27	25:15:50	156.71		252.2		530

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Tuesday Apr 30, 2019 #

running 40:00 [3] 8.1 km (4:56 / km)
shoes: Nike zoom fly knit grey

Feeling a little bit better, but limited the run

Monday Apr 29, 2019 #

running 32:00 [3] 6.5 km (4:55 / km)
shoes: Nike zoom fly knit grey

Unwell overnight, and the confined space of a boat toilet is not the place to have an upset stomach.
Kept the run short, but it was pleasant through the country side.

Sunday Apr 28, 2019 #

running 46:20 [3] 10.0 km (4:38 / km)
shoes: Nike zoom fly knit grey

Out and back from Moissac along the banks of the Tarn river. Really nice run through the farms along the river. Out in 23:40 and back in 22:40. Only issue was the large dog that thought I would make a convenient breakfast.
In Moissac in SW France before picking up a canal boat for a week. Looking forward to a relaxed time on the canal.

Friday Apr 26, 2019 #

running 43:40 [3] 9.0 km (4:51 / km)
shoes: Kayano 25

Lap of the serpentine in Hyde Park, plus there and back. Spring has really kicked in and the swimming club were training in the serpentine. It is one thing to train in a heated pool, when it is 10 degrees outside but this showed a considerable degree of dedication, like swimming in Albert Park Lake in September.

Exercise session 20:00 [3]

Thursday Apr 25, 2019 #

running 48:00 [3] 10.0 km (4:48 / km)
shoes: Nike zoom fly knit grey

Start of a big day. Out the door at stupid o’clock for a run, then train to Portsdown for a meeting, then back to London for ANZAC dat reception. Unfortunately missed the service at the abbey with the seat next to Harry.

Wednesday Apr 24, 2019 #

running 36:00 [3] 7.4 km (4:52 / km)
shoes: Kayano 25

St James Park. A bit tight in the aductors this morning, probably as a result of Monday evening gym.

Exercise session 20:00 [3]

Gym session. Kept the squats to a minimum and skipped the lunges.

Tuesday Apr 23, 2019 #

running 52:00 [3] 11.0 km (4:44 / km)
shoes: Nike zoom fly knit grey

Hyde Park. Put in some 4:30s on the way back.
Was going to go to the St Peter Port castle yesterday, but got diverted and went to the hill climb instead. Indulged the inner petrolhead for a couple of hours.

Monday Apr 22, 2019 #

running 38:00 [3] 8.0 km (4:45 / km)

Exercise session 20:00 [3]

Sunday Apr 21, 2019 #

running 40:10 [3] 8.4 km (4:47 / km) +50m 4:39 / km
shoes: Nike zoom fly knit grey

From St Peters Port to st Sampson and Finesse and back. Handled the steep climb back up to the hotel better than I had expected.

Saturday Apr 20, 2019 #

walk 1:40:00 [1] 10.0 km (10:00 / km) +200m 9:05 / km

Walk around the SE tip of Guernsey. For the most part the walk goes along the top of the cliffs, with some up and down, but there are a couple of spots with some steep climbs. The path gets rough in places as well, but the reward is some stunning scenery. Went past a couple of the old German fortifications from the war. The Channel Islands were the only part of Britain to be occupied by the Germans and there are several “occupation” walks you can take to look at what remains.

Friday Apr 19, 2019 #

running 40:10 [3] 8.3 km (4:50 / km)
shoes: Kayano 25

Lap of Regents Park. It was very quiet this morning. Combination of a public holiday and the protesters still blocking major intersections.

Exercise session 20:00 [3]

Thursday Apr 18, 2019 #

running 55:10 [3] 11.3 km (4:53 / km)
shoes: Kayano 25

Extended loop through Hyde Park. First half was a bit sluggish, but then got a bit quicker.

Wednesday Apr 17, 2019 #

running 33:50 [3] 7.0 km (4:50 / km)
shoes: Nike zoom fly knit grey

Figure 8 loop around St James Park and Buckingham Palace. The blockades by the environment protesters are having a mixed outcome on the traffic. The reductions on some roads are being offset by increases in vehicles on others.

Exercise session 30:00 [3]

Gym session in the basement

Tuesday Apr 16, 2019 #

running 49:40 [3] 10.1 km (4:55 / km)
shoes: Kayano 25

Loop around Regents Park.
Went past the pink yacht parked in the middle of Oxford Circus as part of the environment protest. The blockages caused major traffic chaos yesterday, with cars, trucks and buses stuck for up to an hour. The protesters have promised to keep going until Thursday, so will see what the next couple of days brings. Being a pedestrian commuter I am not really affected.

Monday Apr 15, 2019 #

running 38:40 [3] 8.0 km (4:50 / km)
shoes: Nike zoom fly knit grey

Nice loop through Hyde Park

Exercise session 20:00 [3]

Session in the gym

Sunday Apr 14, 2019 #

running 1:08:50 [3] 14.1 km (4:53 / km)
shoes: Kayano 25

Pleasant Sunday morning along the embankment to Battersea Park and back.
Last week’s runs in Warsaw, where I wore the flyknits for a week gave the impression the km rates were faster. Have been using kayanos and zoom flys for a while now, trying to alternate the days. So I looked at the data, and found that the km rates wearing the lightweight Nike shoes were about 6-7 seconds faster. It isn’t due to doing different session types in the different shoes. Haven’t done any speed sessions for a while. Will have to go back into the data and see if there are any other similar instances.

Friday Apr 12, 2019 #

running 37:30 [3] 7.6 km (4:56 / km) +30m 4:50 / km
shoes: Nike zoom fly knit grey

Another cold morning. The air has been very dry, so no frost, but it has been cold enough. A bit shorter than the last two days

Exercise session 25:00 [3]

Gym session. Had the place to myself this morning.

Thursday Apr 11, 2019 #

running 53:40 [3] 11.3 km (4:45 / km) +50m 4:39 / km
shoes: Nike zoom fly knit grey

Reverse of yesterday, with a small variation to avoid multiple flights of stairs. Detoured up the road instead.

Wednesday Apr 10, 2019 #

running 51:50 [3] 11.0 km (4:43 / km) +50m 4:36 / km
shoes: Nike zoom fly knit grey

A bit longer this morning exploring a couple of other parts of Warsaw

Tuesday Apr 9, 2019 #

running 40:00 [3] 8.5 km (4:42 / km) +50m 4:34 / km
shoes: Nike zoom fly knit grey

In Warsaw for the week. Out through the old town, then along the river and back through park and suburbs.

Exercise session 20:00 [3]

Gym session

Monday Apr 8, 2019 #

running 49:20 [3] 10.0 km (4:56 / km)
shoes: Kayano 25

Change of order for the week. Had an early start at work. A bit slow to start, but picked up about half way.

Sunday Apr 7, 2019 #

running 1:02:50 [3] 13.0 km (4:50 / km) +100m 4:39 / km
shoes: Kayano 25

Hampshire for the weekend, and a run through the undulating countryside. Handled the climbs fairly well, despite the lack of regular hill runs

Friday Apr 5, 2019 #

running 39:20 [3] 8.2 km (4:48 / km)
shoes: Nike zoom fly knit grey

Loop though Hyde Park, back through Mayfair

Exercise session 20:00 [3]

Gym session

Thursday Apr 4, 2019 #

running tempo 30:30 [4] 7.0 km (4:21 / km)
shoes: Zoom air grey

In Paris overnight, so a run around the streets from the Marias to Eleyees. Broke out the zoom fly’s for one last run. After a couple of k warm up picked up the pace and ran tempo, before a km warm down.

running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Zoom air grey

Wednesday Apr 3, 2019 #

running 34:40 [3] 7.1 km (4:53 / km)
shoes: Nike zoom fly knit grey

Warm up run.

Exercise session 30:00 [3]

Tuesday Apr 2, 2019 #

running 49:40 [3] 10.2 km (4:52 / km)
shoes: Kayano 25

Outer and inner loops of Regents Park

Monday Apr 1, 2019 #

running 39:00 [3] 8.1 km (4:49 / km)
shoes: Nike zoom fly knit grey

Loop through Hyde Park. It was cold this morning, and dark due to the beginning of summer time.

Exercise session 25:00 [3]

Gym session.

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