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Training Log Archive: PeterM

In the 7 days ending May 23:

activity # timemileskm+mload
  Running8 7:21:52 58.08(7:36) 93.47(4:44) 18767045.2
  Strength and Conditioning 3 1:15:007725.0
  Orienteering1 21:59 2.88(7:38) 4.64(4:44) 13436.2
  Total10 8:58:51 60.96 98.11 18878206.4
  [1-5]8 7:41:04

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Sunday May 23 #

9 AM

Running 1:24:56 intensity: (55 @0) + (3:25 @1) + (54:34 @2) + (26:02 @3) 19.09 km (4:27 / km) +27m 4:25 / km
ahr:139 max:152 shoes: Brooks Ghost 12 #3

Allowed the measurement-of-a-certain-body-part contest play itself out and let myself get insta dropped from the main group of boys. Instead enjoyed some excellent chat with Louise, Nancy then Henry. Good stuff all round

Saturday May 22 #

8 AM

Running 14:44 intensity: (2:57 @2) + (11:47 @3) 3.03 km (4:52 / km) +11m 4:47 / km
ahr:145 max:154 shoes: Brooks Ghost 12 #3

Shakeout round midsomer and Jesus - saw someone wearing a scotland football top
12 PM

Running 16:59 intensity: (28 @1) + (37 @2) + (15:48 @3) + (6 @4) 3.33 km (5:06 / km) +1m 5:05 / km
ahr:150 max:160 shoes: Brooks Ghost 12 #3

WU round battersea park

Running race 15:10 [5] 5.0 km (3:02 / km)
ahr:166 max:196 shoes: Brooks Mach 19

Herne Hill harriers 5k at battersea park
15:10.3 - new PB!

Really thrilled with this. Had a look at the field beforehand and it looked solid so I was looking forward to having company. Felt all good on the WU.
First 400 was a bit quick, went through in around 68 so not ideal but just didn’t feel that bad. Was in 4th and at the front of a chasing pack - went through 1k in 2:58. Then 2 lads came to the front and the pace felt fine but I had a sneaking suspicion we were slowing and sure enough we were.
Decided enough was enough and sacked them off at 2k, which we went through in 6:05 so yeah not a good split at all. From then on I was on my own - classic me.
Picked the pace up in the 3rd k to go through in 9:06 which was good for timing but did take its toll physically and I really had to dig deep for the last 5 laps.
Kept grinding just trying to hit 36-37secs for each 200 and knew I could keep up the suffering till the end. Went through the bell in 14:00 so can’t complain with a 70 last lap in the slightest.
Bizarrely I had kinda mixed feelings when I finished. I was obviously delighted with a PB but also slightly annoyed I’d allowed those guys to slow me like that but I guess you live and learn eh. These mixed feelings faded pretty imminently though to just being gassed with it.
So overall a great day, glad I made the trip and nice to see a progression. That’s the last thing of note I’ll do before the selection races so good to make a solid fist of it. Happy days.

Running 43:31 intensity: (9 @0) + (45 @1) + (23:12 @2) + (18:42 @3) + (43 @4) 8.14 km (5:21 / km) +53m 5:11 / km
ahr:141 max:165 shoes: Brooks Ghost 12 #3

Extended warm down to meet my mate at kings cross for a catch up. Went to Westminster and up to trafalgar. Whitehall was absolutely crawling with police, not sure if they were expecting protests or if that’s just the norm now?

Friday May 21 #

4 PM

Strength and Conditioning 25:00 [0]

5 PM

Running 38:30 [2] 7.22 km (5:20 / km)
ahr:155 max:167

tea run - good chat/scran, poor weather

Thursday May 20 #

6 AM

Running 24:42 intensity: (19 @0) + (20 @1) + (23:14 @2) + (49 @3) 5.05 km (4:54 / km)
ahr:135 max:151 shoes: Brooks Ghost 12 #3

WU - very nearly had a head on collision with a cyclist going round the corner on the pavement. She was very apologetic though so no harm done.

Orienteering 11:14 intensity: (32 @1) + (5:31 @2) + (5:11 @3) 2.35 km (4:47 / km) +1m 4:47 / km
ahr:140 max:156 shoes: Brooks Ghost 12 #3

Sprint 1 round town centre. Made a howling 10s error on #1 but apart from that was all good apart from a few hesitations and improvised course alterations due to closed gates

Running 1:41 intensity: (40 @2) + (27 @3) + (34 @4) 0.31 km (5:25 / km) +4m 5:07 / km
ahr:148 max:166 shoes: Brooks Ghost 12 #3

Mooch between

Orienteering 10:45 intensity: (23 @2) + (8:23 @3) + (1:55 @4) + (4 @5) 2.29 km (4:41 / km)
ahr:155 max:179 shoes: Brooks Ghost 12 #3

Sprint 2 - much better this time - navving well and planning ahead. Again a few blocked alleys but what can you do

Running 17:16 intensity: (14:35 @2) + (2:02 @3) + (39 @4) 3.6 km (4:48 / km) +6m 4:46 / km
ahr:140 max:170 shoes: Brooks Ghost 12 #3

WD

Wednesday May 19 #

5 PM

Running 1:05:39 intensity: (27 @0) + (1:48 @1) + (53:29 @2) + (9:55 @3) 13.67 km (4:48 / km) +82m 4:40 / km
ahr:136 max:159 shoes: Brooks Ghost 12 #3

Easy girton. Bumped into one of my lecturers which was very odd cos as far as I was aware she only existed from the shoulder up. Massive black clouds in the sky above the whole time but it never rained. Happy days.

Strength and Conditioning 25:00 [0]

Tuesday May 18 #

4 PM

Running 24:35 intensity: (19 @0) + (17 @1) + (23:49 @2) + (10 @3) 5.01 km (4:54 / km)
ahr:135 max:143 shoes: Brooks Ghost 12 #3

WU - partly with Angus

Running 40:29 [4] 9.4 km (4:18 / km) +2m 4:18 / km
ahr:130 max:165 shoes: Brooks Ghost 12 #3

Hareys ints at John's.
2 laps (3~), 10x400(1min), 2 laps

Absolute chaos on the first lap with everyone apart from me going the wrong way - felt like Boasson hagen at that roundabout in the tour a few years ago when he absolutely merked the rest of the break.
Anyway, 400s were much calmer - hit pretty consistent times (66-68) and was working hard, just sticking in behind various different people.
2 lap tempo at the end was not looking like it was gonna be fun but luckily norman (2:17 marathon guy) was doing it so just unashamedly sat behind him and let him dictate the pace. Great success.

Running 19:07 intensity: (14 @1) + (9:20 @2) + (5:07 @3) + (4:26 @4) 3.6 km (5:19 / km) +3m 5:18 / km
ahr:148 max:175 shoes: Brooks Ghost 12 #3

WD with James and Luke

Monday May 17 #

6 AM

Running 34:33 intensity: (38 @0) + (26 @1) + (29:19 @2) + (4:10 @3) 7.02 km (4:55 / km)
ahr:133 max:143 shoes: Brooks Ghost 12 #3

Recovery. Doing this to reduce friday mileage
12 PM

Strength and Conditioning 25:00 [0]

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