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Training Log: PeterM

In the last 7 days:

activity	#	time	miles		km		+m	load
Running	11	9:58:46	75.93	(7:53)	122.2	(4:54)	205	88378.5
Strength and Conditioning	3	1:25:00						8755.0
Orienteering	1	30:49	4.7	(6:33)	7.57	(4:04)	6	5499.4
Total	13	11:54:35	80.63		129.77		211	102632.9
[1-5]	11	10:24:52

2:07

0:00

Thursday Sep 28 #

6 AM

Running 35:17 6.7 km (5:16 / km) +24m 5:11 / km
ahr:123 max:134

Wednesday Sep 27 #

6 AM

Running 42:14 8.48 km (4:59 / km) +16m 4:56 / km
ahr:127 max:139 shoes: Nike Air Zoom Terra Kiger 7

Mooch down to catz fields.

11 AM

Running 22:17 4.18 km (5:20 / km)
ahr:135 max:148 shoes: Nike Air Zoom Terra Kiger 7

WU. Feeling gash, but ploughed on regardless and sure enough it paid off.

Running 20:16 4.13 km (4:54 / km) +4m 4:53 / km
ahr:162 max:188 shoes: Nike Streakfly

Track sesh
1000, 800, 600, 400, 200 (3mins recovery between reps)
2:45, 2:11, 96, 62, 27
I am become silly track runner. Supporter of speed sessions in September.
I did this session as part of (or rather at the back of) a massive group in late May last year after 2 solid months of speed sessions so come on my lonesome to a very windy track and equal/better the times is surely a good sign.
The homestraight/back bend was a real grind today and resulted in some seriously uneven splits. No worries - it was still good work and we knocked out some good times.
I had the finnish eurovision song going round in my head which is a pretty fantastic music choice for this kind of session. Cha cha cha indeed.
Creds if you recognised the reference.

Running 20:57 3.38 km (6:12 / km) +8m 6:08 / km
ahr:135 max:144 shoes: Nike Air Zoom Terra Kiger 7

An absolute crawl, punctuated by bumping into Heather for the second day in a row. Wowzers.

Tuesday Sep 26 #

6 AM

Running 43:38 9.02 km (4:50 / km) +2m 4:50 / km
ahr:135 max:149 shoes: Nike Air Zoom Terra Kiger 7

Wanted 8. Got 9.

4 PM

Running 53:01 11.07 km (4:47 / km)
ahr:138 max:156 shoes: Nike Air Zoom Terra Kiger 7

Wanted 10. Got 11.
A lovely afternoon showing granny round cam and trin in particular so it made sense to take an easy day and not fight the logistics.

Strength and Conditioning 25:00 [0]

Monday Sep 25 #

7 AM

Running 42:02 [2] 8.74 km (4:49 / km)
ahr:141 max:151 shoes: Nike Pegasus 40

Long razminka around Eddington and west cam before winding my way into the centre. Very sunny - nice. I need to get new shoes - too many miles in these bad boys.

Orienteering 30:49 7.57 km (4:04 / km) +6m 4:03 / km
ahr:172 max:184 shoes: Nike Pegasus 40

2x sprints around central Cam with Jackland, planned by Emil (thanks very much!)
A really enjoyable hit out this morning. I had no real intentions of going hard, the focus was much more on the technical side, namely planning ahead well. I mostly did this pretty well and kept up a sufficiently respectable speed to make have said buffer as tricky as it should be in a training session.
1 small miss and a sub-optimal route on the first one, and then one confusion on the second one - didn't read the description, lazy. Although I did save James from getting trapped in some sort of loading area by a very menacing and rapidly closing gate through some quick thinking. All emerged unscathed. But just think of the stories.
The map could do with an update in places, although we perhaps weren't using the most up-to-date version. Not sure.

Running 6:11 [2] 1.11 km (5:34 / km) +7m 5:23 / km
ahr:140 max:150 shoes: Nike Pegasus 40

Back home, partly with James, musing over the hidden difficulties of sprint in a rather nerdy fashion.

9 AM

Strength and Conditioning 30:00 [0]

Sunday Sep 24 #

9 AM

Running 1:52:03 24.69 km (4:32 / km) +72m 4:28 / km
ahr:143 max:154 shoes: Nike Pegasus 40

SLR with the emphasis on L. A bit further than what I was looking for today if I'm honest, but all the same it was very nice to have a hit out around Lode with a decent bunch to chat away with. Turns out a certain Mr Grierson's flatmates had joined us, so that was fun.
It's good to know that despite not having run here for nearly 18 months, it is still not massively interesting landscape-wise. Unless you like fields and hedges. In which case it's wall to wall joy.
Big week. A little less next week as we work our way into the big stuff coming up :)

Saturday Sep 23 #

6 AM

Running 40:59 8.62 km (4:45 / km) +15m 4:43 / km
ahr:136 max:149 shoes: Nike Pegasus 40

Down towards Grantchester on a pretty nippy morning. Some aches and pains but all was good.

11 AM

Running 17:25 3.45 km (5:03 / km)
ahr:135 max:149 shoes: Nike Pegasus 40

Running 30:20 6.97 km (4:21 / km)
ahr:170 max:194 shoes: Nike Streakfly

Track sesh
4x600,400,200 (200 walk/jog between reps, 2mins between sets)
99, 63, 28
97, 64, 29
98, 63, 29
98, 64, 28

Yes! Money session today. I had a wee look back at the log just now and realised that the last time I did a standard, full-length, non-orienteering interval session was 15th August, so this was a bit of a shock. But boy is it nice to have a race-free weekend.
I had a rough idea of the paces I wanted to do and pretty much hit them bang on. I had predicted 101s for the 6s so this was encouraging. It was a grind doing this solo and the 6s had a headwind surplus, but otherwise it was great to get back to the speed boost of the track. Felt strong and it really started to hurt as it went on, particularly during the last set.
My body was clearly pretty under siege because I had a thumping headache for about 10 minutes after finishing. A good sign, I would say.
Great stuff. I feel like my mojo is more or less back, so let's keep the momentum up for the rest of the season.

Running 14:13 2.37 km (6:00 / km) +7m 5:55 / km
ahr:142 max:149 shoes: Nike Pegasus 40

Schpeed