Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PeterM

In the 7 days ending Jun 16:

activity # timemileskm+mload
  Running12 11:33:43 91.43(7:35) 147.13(4:43) 362102061.4
  Strength and Conditioning 3 2:15:0013905.0
  Orienteering2 49:44 6.82(7:18) 10.97(4:32) 118328.6
  Total14 14:38:27 98.24 158.11 373124295.0
  [1-5]12 12:19:08

«»
2:55
0:00
» now
MoTuWeThFrSaSu

Sunday Jun 16 #

8 AM

Running 1:39:37 intensity: (25 @0) + (51 @1) + (23:33 @2) + (1:14:48 @3) 23.19 km (4:18 / km) +20m 4:17 / km
ahr:146 max:156 shoes: Nike Pegasus 39 #3

Lode with Tspence, with rennie and Alasdair to start. My last ever Cambridge long run! Nothing too exciting, but that seems perfectly fitting for the Cambridge long run era.
Nice to get out and get it done before a fun day of hareyball shenanigans. A good antidote to jukola fomo.

Saturday Jun 15 #

10 AM

Running 28:56 intensity: (42 @0) + (1:07 @1) + (24:26 @2) + (2:41 @3) 5.86 km (4:56 / km)
ahr:136 max:146 shoes: Nike Pegasus 39 #3

WU

Orienteering 20:58 intensity: (1:18 @1) + (4:20 @2) + (4:03 @3) + (8:20 @4) + (2:57 @5) 4.48 km (4:41 / km)
ahr:158 max:187 shoes: Nike Streakfly #2

Trumpington sprintervals with Paul
5 pretty short reps but it was good to keep it hard and purposeful. Head wasn’t quite in it for the first rep but got into the swing of things after that and was navigating well and running pretty hard, even with some slippy corners in the wet.

Running 13:49 [4] 2.87 km (4:49 / km) +1m 4:49 / km
ahr:140 max:154 shoes: Nike Streakfly #2

Jog to the bridge then 6x ‘hill’ sprints on it. The inverted commas used because since it is a bridge it isn’t actually a real hill, but in Cambridge terms it allowed for some serious vert.
All things considered it was decent - defo felt some benefit, although the weather was absolutely foul by the end.

Running 33:15 intensity: (22 @0) + (13 @1) + (30:35 @2) + (2:05 @3) 6.45 km (5:09 / km) +5m 5:08 / km
ahr:136 max:147 shoes: Nike Pegasus 39 #3

WD. Somehow even wetter.

Friday Jun 14 #

7 AM

Running 1:09:27 intensity: (46 @0) + (7:02 @1) + (1:01:39 @2) 13.17 km (5:16 / km) +29m 5:13 / km
ahr:125 max:136 shoes: Nike Pegasus 39 #3

A hill lap with Blacker. It's been a while, so was very nice to catch up and chat away for the hour. Excited for tonight!
5 PM

Strength and Conditioning 25:00 [0]

Thursday Jun 13 #

7 AM

Running 24:22 intensity: (16 @0) + (18 @1) + (21:56 @2) + (1:52 @3) 4.92 km (4:57 / km)
ahr:136 max:158 shoes: Nike Streakfly #2

WU with some desperately needed primers.

Orienteering 13:54 intensity: (29 @1) + (2:53 @2) + (1:52 @3) + (8:28 @4) + (12 @5) 3.4 km (4:05 / km) +8m 4:03 / km
ahr:159 max:180 shoes: Nike Streakfly #2

Race pace course and then rerun at the Grafton. Pretty pleased with this. Attacked well - although lacking a bit of care in the latter stages with exiting from narrow alleys.
5:44 - 5:31 - that seems decent.

Running 8:16 intensity: (6:55 @2) + (1:21 @3) 1.59 km (5:12 / km)
ahr:140 max:145 shoes: Nike Streakfly #2

Yog across town.

Orienteering 14:52 intensity: (1:43 @1) + (1:04 @2) + (1:15 @3) + (10:50 @4) 3.1 km (4:48 / km) +3m 4:47 / km
ahr:160 max:177 shoes: Nike Streakfly #2

Same drill at eddies/castle mound. The alleys here are insane! So narrow and very fun to nav hard through. I was struggling to read the map - it’s drawn for 1:2500 but I printed at 1:4000 - but obvs the scale meant it wasn’t to spec.
Had to change one control placement on the fly due to veg but pushed hard and attacked well. Got properly honked at when I shot in front of a massive white Audi - I guess the driver was just cheering me on?
6:26 - 6:14

Running 10:29 intensity: (10 @1) + (10:02 @2) + (17 @3) 2.0 km (5:15 / km)
ahr:134 max:145 shoes: Nike Streakfly #2

WD
4 PM

Running 47:22 intensity: (14 @0) + (1:22 @1) + (38:38 @2) + (7:08 @3) 10.24 km (4:38 / km) +25m 4:34 / km
ahr:138 max:149 shoes: Nike Pegasus 39 #3

Gentle pace down to grantchester. Saw various people I knew, including James A. C. K’land.

Wednesday Jun 12 #

7 AM

Running 17:16 intensity: (13 @0) + (24 @1) + (14:38 @2) + (2:01 @3) 3.49 km (4:57 / km) +11m 4:52 / km
ahr:137 max:146 shoes: Nike Pegasus 39 #3

Absolute death march for the first k. The return of Monday gym/Tuesday track legs - nice.

Strength and Conditioning 45:00 [0]

Bonus appearances from Josh and Paul. Wowzers.
8 AM

Running 37:57 [2] 7.87 km (4:49 / km) +69m 4:37 / km
ahr:137 max:149 shoes: Nike Pegasus 39 #3

Chlaps - it's been a while. Not feeling too spritely but eased into it without too much drama.
5 PM

Running 50:07 [2] 11.39 km (4:24 / km) +36m 4:20 / km
ahr:143 max:155 shoes: Nike Pegasus 39 #3

Girton - muggy out. Legs eased into it eventually. Sitting in the cinema for 2 hours post lunch really does bring on some serious ligma.

Tuesday Jun 11 #

8 AM

Running 44:36 [2] 9.97 km (4:28 / km) +28m 4:25 / km
ahr:140 max:148 shoes: Nike Pegasus 39 #3

Featuring a high five from Blacker.
5 PM

Running 20:11 intensity: (53 @0) + (1:13 @1) + (11:49 @2) + (6:16 @3) 4.24 km (4:46 / km) +11m 4:42 / km
ahr:136 max:151 shoes: Nike Pegasus 39 #3

WU

Running 58:39 intensity: (7 @0) + (3:56 @1) + (17:11 @2) + (14:46 @3) + (20:16 @4) + (2:23 @5) 13.24 km (4:26 / km)
ahr:152 max:183 shoes: Nike Streakfly #2

Track sesh
West cam lap (3.6k) @3:15s with map reading
4x4x400 with increasing recoveries
67-66, 66-64, 64-63, 62-58
Enjoyed the tempo to kick things off and it was good to do some map reading at speed. The group was obnoxiously large tonight so I spent a lot of this in around 15th wheel but generally could carve out some personal space in amongst the chaos.
Moved through nicely, picking off people who’d been a bit keen at the start. Nice to close in a 58 dead - happy with that.

Running 18:50 intensity: (4 @0) + (21 @1) + (15:22 @2) + (3:03 @3) 3.4 km (5:33 / km) +7m 5:29 / km
ahr:137 max:148 shoes: Nike Pegasus 39 #3

Stagger home with Mass.

Monday Jun 10 #

7 AM

Strength and Conditioning 1:05:00 [0]

Back to the full sesh with Josh. Good stuff.
8 AM

Running 54:02 [2] 11.23 km (4:49 / km) +83m 4:38 / km
ahr:139 max:152 shoes: Nike Pegasus 39 #3

Hill laps. Pretty grim weather for June. Still, at least it meant that I had it to myself.
4 PM

Running 56:32 intensity: (17 @0) + (46 @1) + (52:18 @2) + (3:11 @3) 12.03 km (4:42 / km) +38m 4:38 / km
ahr:137 max:149 shoes: Nike Pegasus 39 #3

Grantchester in all weathers, third wheeling milly and maia, who loved my linking of routes. Great stuff.

« Earlier | Later »