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Training Log Archive: phatmax

In the 31 days ending Jan 31, 2020:

activity # timemileskm+m
  running27 19:31:20 152.73(7:40) 245.8(4:46) 160
  Exercise session10 3:45:00
  Total27 23:16:20 152.73 245.8 160

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Friday Jan 31, 2020 #

running 37:20 [3] 7.6 km (4:55 / km)
shoes: Nike zoom fly 3

Another late night call, and then follow up emails, meant a very late night. Felt sluggish this morning.

Exercise session 20:00 [3]

Basic gym session

Thursday Jan 30, 2020 #

running 49:10 [3] 10.1 km (4:52 / km)
shoes: Nike Zoom Fly knit cream

The alarm went off and I was very tempted to turn it off and go back to sleep. Second of 3 late night calls in a row.
Got out the door only to be approached an optimistic homeless person, who then decided that dressed as I was, I wasn't likely to have any money.

Wednesday Jan 29, 2020 #

running 48:20 [3] 10.2 km (4:44 / km)
shoes: Nike zoom fly 3

Loop through Hyde Park. Another late night, so I was not so enthuastic about getting up.
A bad week, with late phone calls again tonight and tomorrow.

Tuesday Jan 28, 2020 #

running 34:20 [3] 7.2 km (4:46 / km)
shoes: Nike vapour flyknit orange

St James Park and BP. Noticably colder this morning.

Exercise session 20:00 [3]

Monday Jan 27, 2020 #

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

Started to do the meadows in Oxford along the Thames, but changed plan due to to wet. Some really muddy parts which were like a skating rink in places. Changed direction and headed back to the made path along the canal. Still a nice run.

Sunday Jan 26, 2020 #

running 1:03:40 [3] 13.5 km (4:43 / km)
shoes: Nike Zoom Fly knit cream

Along embankment to tower bridge and back. Lots of preparation for Chinese New Year celebrations in Trafalgar Square.
Spent a large part of yesterday writing briefs for the forthcoming Chief Defence Scientist visit. Hopefully that is done now and just need to worry about the administrative details. The program for the afternoon at Royal Society meeting with the Quantum scientists is still uncertain, but I am sure it will work out.

Friday Jan 24, 2020 #

running 29:20 [3] 6.2 km (4:44 / km)
shoes: Nike zoom fly 3

An early start, so had to be shorter.

Thursday Jan 23, 2020 #

running 47:40 [3] 10.0 km (4:46 / km)
shoes: Nike Zoom Fly knit cream

Lap of Regent Park, but was half asleep this morning. Early morning yesterday followed by a late night at Australia Day reception.

Wednesday Jan 22, 2020 #

running 33:40 [3] 7.1 km (4:45 / km)
shoes: Nike vapour flyknit orange

St James Park, BP and home

Exercise session 25:00 [3]

Gym, predominately upper bosy and core, but did 2 rounds of 10 reps single leg sit-to-stand.

Tuesday Jan 21, 2020 #

running 45:20 [3] 9.7 km (4:40 / km) +50m 4:33 / km
shoes: Nike zoom fly knit grey

A bit faster this morning. Went the other way along the river to the Louvre and back.
Cold enough this morning for a thin layer of frost on the footpath. Made it a bit slippery and skatey on the footbridge over the river.

Monday Jan 20, 2020 #

running 46:20 [3] 9.6 km (4:50 / km)
shoes: Nike zoom fly knit grey

Got to explore a new part of Paris in the dark. From the hotel to the river and then through 16 and 17 to the peripheries and back

Sunday Jan 19, 2020 #

running 59:40 [3] 12.2 km (4:53 / km)
shoes: Nike Zoom Fly knit cream

Coldest morning so far, with plenty of frost in Hyde Park.
Train to Paris for a work trip and managed to get seat 61.

Friday Jan 17, 2020 #

running 29:10 [3] 6.0 km (4:52 / km)
shoes: Nike vapour flyknit orange

It was chucking it down this morning, so took the soft option and went to the gym for a run on the treadmill. About the only advantage I can see is that the pace is uniform.

Exercise session 30:00 [3]

A bit longer for the exercise session to make up for the shorter run.

Thursday Jan 16, 2020 #

running 30:00 [3] 6.2 km (4:50 / km)
shoes: Nike Zoom Fly knit cream

Run to top end of Serpintine as warm up for inclines and then run home as warm down

running intervals (inclines) 4:40 [4] 1.3 km (3:35 / km) +50m 3:01 / km
shoes: Nike Zoom Fly knit cream

8 reps on the incline

running 7:30 [2] 1.3 km (5:46 / km)
shoes: Nike Zoom Fly knit cream

Coast back down between rep efforts

Wednesday Jan 15, 2020 #

running 38:40 [3] 8.0 km (4:50 / km)
shoes: Nike vapour flyknit orange

Classic case of things happening by indecision. It was raining, so decided to do a short run, rather than treadmill, and then gym, but kept detouring to extend thinking it wasn't so bad, but ended up fairly wet.

Exercise session 20:00 [3]

Gym session following run, left some little puddles.

Tuesday Jan 14, 2020 #

running 48:50 [3] 10.1 km (4:50 / km)
shoes: Nike Zoom Fly knit cream

Lap of Regent Park.

Monday Jan 13, 2020 #

running 37:40 [3] 7.8 km (4:50 / km)
shoes: Nike vapour flyknit orange

Picadilly, Hyde Paryk and return.

Exercise session 20:00 [3]

Gym session. Mainly upper body and core, but did include some one legged squats

Sunday Jan 12, 2020 #

running 1:02:20 [3] 13.2 km (4:43 / km)
shoes: Nike Zoom Fly knit cream

Along embankment to Battersea Park and back.

Friday Jan 10, 2020 #

running 34:30 [3] 7.2 km (4:48 / km)
shoes: Nike Zoom Fly knit cream

This morning was a bit of a struggle. Combnation of several late nights this week, plus lingering cold/sinus issue. Could easily have turned the alarm off and gone back to sleep.

Exercise session 20:00 [3]

Gyn session following the run.

Thursday Jan 9, 2020 #

running 48:00 [3] 10.0 km (4:48 / km)
shoes: Nike vapour flyknit orange

Lap of Regents Park.

Wednesday Jan 8, 2020 #

running 35:10 [3] 7.2 km (4:53 / km)
shoes: Nike Zoom Fly knit cream

Up oxford st to the slight incline at the top end of The Serpentine, as warm up for some intervals, the coast between intervals, and then the run home.

running hills 3:40 [4] 1.0 km (3:40 / km) +60m 2:49 / km
shoes: Nike Zoom Fly knit cream

6 reps on the incline. Have been thinking I needed to get back to these, so finally bit the bullet.

Tuesday Jan 7, 2020 #

running 38:20 [3] 8.0 km (4:48 / km)
shoes: Nike vapour flyknit orange

Lap of St James Park, BP and Green Park.

Exercise session 25:00 [3]

Solid gym session. Did 1 to 10 (1 then 2 then 3 etc up to 10) each of burpees, squat, push up, side hip raise, situp, lunge. I am sure I will be feeling it in the shoulders tomorrow.

Monday Jan 6, 2020 #

running 54:00 [3] 11.8 km (4:35 / km)
shoes: Nike Zoom Fly knit cream

Lap of regents Park, whith a bit extra. Reasonably pleasnat morning and not a lot of people out.

Saturday Jan 4, 2020 #

running 46:50 [3] 10.0 km (4:41 / km)
shoes: Nike Zoom Fly knit cream

Change to the normal routine, swapped rest day to tomorrow. Run was a bit quicker than I had been thinking, mainly due to a couple of quick k’s just toward the end.

Friday Jan 3, 2020 #

Exercise session 25:00 [3]

Solid gym session

running 34:00 [3] 7.3 km (4:39 / km)
shoes: Nike Zoom Fly knit cream

Thursday Jan 2, 2020 #

running 38:20 [3] 8.0 km (4:48 / km)
shoes: Nike vapour flyknit orange

Lap of BP and Green Park

Exercise session 20:00 [3]

Wednesday Jan 1, 2020 #

running 28:30 [3] 6.0 km (4:45 / km)
shoes: Nike vapour flyknit orange

Headed along Oxford St to Hyde Park, then back through Mayfair. This was the first and then latter part of the run.

running tempo 8:20 [4] 2.0 km (4:10 / km)
shoes: Nike vapour flyknit orange

Middle part of run, picked up the pace a bit.

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