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Training Log Archive: PeterM

In the 7 days ending May 19:

activity # timemileskm+mload
  Running14 11:27:48 92.24(7:27) 148.44(4:38) 362100292.6
  Strength and Conditioning 3 2:05:0012875.0
  Orienteering1 17:06 2.29(7:28) 3.68(4:39)2828.4
  Total15 13:49:54 94.52 152.12 362115995.9
  [1-5]14 11:42:29

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MoTuWeThFrSaSu

Sunday May 19 #

9 AM

Running 1:40:10 intensity: (13 @0) + (1:54 @1) + (1:37:44 @2) + (19 @3) 20.9 km (4:48 / km) +20m 4:46 / km
ahr:132 max:143 shoes: Nike Pegasus 40 #2

Haslingfield in the sun with a nice group. I was hoping for a bit of a quicker pace but the mood was very much not there, so just rolled with this, which was fine. Discussing all things yesterday.
Haven’t done this route in 2 years - wow.

Saturday May 18 #

10 AM

Running 22:47 [2] 5.17 km (4:24 / km) +15m 4:20 / km
ahr:147 max:162 shoes: Nike Pegasus 40 #2

Very enjoyable shake around central Oxford with some exquisite sense of direction/memory. GPS on an absolutely mad wan - Russians must be having a field day.
4 PM

Running 23:03 intensity: (46 @1) + (2:37 @2) + (16:11 @3) + (3:29 @4) 4.77 km (4:50 / km)
ahr:151 max:167 shoes: Nike Pegasus 40 #2

WU with Max. Really sweaty - a sign of things to come.

Running race 14:27 intensity: (3:10 @3) + (22 @4) + (10:55 @5) 5.0 km (2:53 / km)
ahr:192 max:201 shoes: Nike ZoomX Dragonfly

Varsity 5000 - 1st in Seconds race, 2nd behind Joe
14:28:53
Oh man that was an absolute suffer fest. The plan was to go hard, partly because I wanted to and partly cos it seemed like a good tactic to put Oxford on the back foot and make everyone have a horrible afternoon.
The plan was 68s (2:50mins/km) and I went straight to the front and did drill this for a mile or so, but then the pace starting dropping off, which I probably should have anticipated in the heat. But I didn’t cos ego issues. Ah well. At least I didn’t demolish the dopey official standing in lane 1 100 metres after the start.
Still, kept pushing and even though I was initially worried that there was a troubling number of guys still keeping the pace, it seemed that guys started dropping after halfway, and sure enough they were.
Joe and George came past at around 3.5k, which was enormously welcome, as I was having a really horrible time at the front. I kept with them and even though it hurt a lot we were at least being told that Oxford were having an even worse time - hurrah.
No splits but I came past George at some point and then held on behind a surging Joe during the last lap after a pretty interminable previous few. Even some time to check that we were indeed gonna secure a 1-2-3 on the home straight. Glorious.
I think tactically that was pretty well played. Making it horrible for everyone worked in our boys’ favour, and even if I was hoping to run a lot quicker I think I can still be happy with this time as a front run in very muggy conditions.
Lovely way to close the varsity career, even if the athletics blue still evades me cos of silly rules. Pleasure.

Running 20:29 intensity: (14 @1) + (20:15 @2) 3.67 km (5:35 / km)
ahr:136 max:141 shoes: Nike Pegasus 40 #2

WD mainly with Jonny. Feeling spooned but not too bad as it wasn’t super fast. Chocolate milk was tasting great.

Friday May 17 #

6 AM

Running 1:06:04 intensity: (10 @0) + (1:30 @1) + (48:22 @2) + (16:02 @3) 14.07 km (4:42 / km) +20m 4:40 / km
ahr:138 max:157 shoes: Nike Pegasus 40 #2

Grantchester with strides. Tops off. Encampment no more.

Strength and Conditioning 25:00 [0]

Thursday May 16 #

7 AM

Running 1:00:54 [2] 13.35 km (4:34 / km) +23m 4:31 / km
ahr:144 max:159 shoes: Nike Pegasus 40 #2

Foggy mooch up to Baitsbite. Cows on a much more suitable part of the common today - phew.
6 PM

Running 45:50 [2] 10.32 km (4:26 / km) +34m 4:22 / km
ahr:140 max:156 shoes: Nike Pegasus 40 #2

Girton loop after a long afternoon of very boring work. Took the EYOC 2018 map with me - what a cracking area. I remember it being great fun, but man that map spec is interesting.

Wednesday May 15 #

7 AM

Running 16:51 [2] 3.5 km (4:49 / km) +10m 4:45 / km
ahr:143 max:154 shoes: Nike Pegasus 40 #2

T’ gym

Strength and Conditioning 40:00 [0]

Rest is politics discussing Georgia and not being entirely uninformed - pleasantly surprised.
8 AM

Running 37:40 intensity: (9 @0) + (5:12 @1) + (32:09 @2) + (10 @3) 7.79 km (4:50 / km) +70m 4:38 / km
ahr:127 max:143 shoes: Nike Pegasus 40 #2

Chlaps with Maia. Nice.
6 PM

Running 50:31 intensity: (6 @0) + (57 @1) + (48:43 @2) + (45 @3) 11.32 km (4:28 / km) +27m 4:25 / km
ahr:133 max:147 shoes: Nike Pegasus 40 #2

Towards the hill with James and burnsy. Good to have him back.
Also exciting news: the Russian language interview with the Kazakh podcast is now on YouTube. I think that approximately one of you speaks russian, but if you’re interested:
https://m.youtube.com/watch?v=eMN0hUXSM7k&pp=y...

Tuesday May 14 #

7 AM

Running 44:48 intensity: (18 @0) + (20 @1) + (36:15 @2) + (7:55 @3) 9.75 km (4:36 / km) +29m 4:32 / km
ahr:137 max:156 shoes: Nike Pegasus 40 #2

Morning mooch with James. Extremely wet and somehow got even wetter at points. Little bit of rough and tumble with the local motorists never hurt anyone.
5 PM

Running 21:20 intensity: (18 @0) + (41 @1) + (11:17 @2) + (8:11 @3) + (53 @4) 4.44 km (4:48 / km)
ahr:142 max:169 shoes: Nike Pegasus 40 #2

WU + 4x20s primers.

Orienteering 17:06 intensity: (1:27 @1) + (4:02 @2) + (1:56 @3) + (7:59 @4) + (1:42 @5) 3.68 km (4:39 / km)
ahr:156 max:186 shoes: Nike Streakfly #2

6x start simulation reps on west cam, excellently planned by Jim (many thanks). Some really interesting legs on all reps, and I really focused on pushing hard from the off and having a genuine sense of controlled urgency.
Will have to measure routes for a full rundown but generally this was good. Perhaps spent 1-2secs too long looking at a routechoice but good apart from that.
Good sesh - happy to have sorted it and to have kept my promise! Thanks again Jim.

Running 7:03 intensity: (6:42 @2) + (20 @3) + (1 @4) 1.23 km (5:43 / km)
ahr:135 max:161 shoes: Nike Streakfly #2

Shuffle to track. Impeccable timing.

Running 22:34 intensity: (9 @0) + (1:54 @1) + (3:29 @2) + (2:37 @3) + (6:28 @4) + (7:57 @5) 5.75 km (3:55 / km) +4m 3:54 / km
ahr:163 max:193 shoes: Nike ZoomX Dragonfly

Track session
2x1600(90), 2x1000
4:44, 4:43, 2:46, 2:43
First two reps in streaks and then switched to the dreaded spikes for the last two. Pleased with the paces - kept things even and got the legs spinning nicely, even if Phil seemed pretty intent on getting mullered by me during the first rep. Luckily all survived.
Happy with the K times - the spikes felt weird but are definitely clutch when you really get going. Good to get some practice ahead of Saturday. Perhaps a 1k PB, which is a tad embarrassing.
Onwards.

Running 21:42 intensity: (9 @0) + (2:56 @1) + (18:37 @2) 3.82 km (5:40 / km) +7m 5:38 / km
ahr:129 max:139 shoes: Nike Pegasus 40 #2

WD

Monday May 13 #

6 AM

Running 17:06 intensity: (17 @0) + (22 @1) + (16:27 @2) 3.54 km (4:50 / km) +10m 4:46 / km
ahr:130 max:139

To gym. Early.
7 AM

Strength and Conditioning 1:00:00 [0]

Sesh with Josh. Hitting some pretty decent numbers, surprisingly.
8 AM

Running 37:23 intensity: (6 @0) + (59 @1) + (34:54 @2) + (1:24 @3) 7.77 km (4:49 / km) +64m 4:37 / km
ahr:132 max:146 shoes: Nike Pegasus 40 #2

Chlaps with James. Sunny. Discussing whether Seb Coe was/is mental. Answer: yes.
5 PM

Running 57:06 intensity: (30 @0) + (44 @1) + (55:14 @2) + (38 @3) 12.27 km (4:39 / km) +28m 4:36 / km
ahr:133 max:144 shoes: Nike Pegasus 40 #2

A very enjoyable grantchester jaunt with Milly for company. Unfortunately it became distinctly unpleasant in the last mile when I had to go deep into survival mode for the classic reason.

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