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Training Log Archive: phatmax

In the 30 days ending Nov 30, 2019:

activity	#	time	miles		km		+m
running	24	17:02:20	133.41	(7:40)	214.7	(4:46)	150
Exercise session	8	3:05:00
orienteering	1	19:50	2.55	(7:47)	4.1	(4:50)	35	12 /	12c	100%
Total	24	20:27:10	135.96		218.8		185	12 /	12c	100%

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Friday Nov 29, 2019 #

running 50:00 [3] 10.5 km (4:46 / km)
shoes: Nike Zoom Fly knit cream

Loop of Regents Park. Out fairly early and then back to take family to the airport.

Thursday Nov 28, 2019 #

running 35:50 [3] 7.6 km (4:43 / km)
shoes: Nike vapour flyknit orange

Exercise session 25:00 [3]

Wednesday Nov 27, 2019 #

running 49:50 [3] 10.4 km (4:48 / km)
shoes: Nike vapour fly 4% blue

Hyde Park loop. Was a bit sluggish at time due to a late night.

Tuesday Nov 26, 2019 #

running 48:20 [3] 10.0 km (4:50 / km)
shoes: Nike vapour flyknit orange

Regents Park. Another damp morning. It didn't actually rain, but the air was really wet and damp.

Monday Nov 25, 2019 #

running 38:30 [3] 8.2 km (4:42 / km)
shoes: Nike vapour fly 4% blue

Loop of St James Park and Green Park.

Exercise session 25:00 [3]

Gym session

Sunday Nov 24, 2019 #

running 1:01:30 [3] 13.0 km (4:44 / km)
shoes: Nike Zoom Fly knit cream

Grey, damp morning. Went through Hyde Park and then to Holland Park and back.
By some strange quirk of UK law we are entitled to vote in the upcoming election. Part of me thinks that i am not a permanent citizen and therefore I shouldn’t meddle by voting; the other part thinks that they are so shambolic i should vote to contribute to the election of someone half decent. The odd thing is the lack of posters and advertising material. Last weekend I didn’t see any election material. Had it been Australia or the US it would have been plastered everywhere. Perhaps we are just in the wrong area.

Friday Nov 22, 2019 #

running 31:20 [3] 6.6 km (4:45 / km)
shoes: Nike Zoom Fly knit cream

St James park

Exercise session 20:00 [3]

Gym session.

Thursday Nov 21, 2019 #

running 45:50 [3] 9.8 km (4:41 / km)
shoes: Nike vapour flyknit orange

From hotel past Opera to the Seine, then along the river to Eiffel Tower and return via Concorde and Madeleine. Not hugely imaginative route, but given it was dark and I didn’t have a street map, keeping it simple minimised the chances of ending up somewhere other than back at the hotel in good time.

Wednesday Nov 20, 2019 #

running 49:00 [3] 10.3 km (4:45 / km)
shoes: Nike vapour fly 4% blue

Around Hyde Park and back through Mayfair.

Tuesday Nov 19, 2019 #

running 47:50 [3] 10.1 km (4:44 / km)
shoes: Nike vapour fly 4% blue

It was noticably colder this morning. Loops of Green Park and BP.
Fortunately the heating got fixed yesterday, so comfortably warm inside.

Monday Nov 18, 2019 #

running 39:30 [3] 8.4 km (4:42 / km)
shoes: Nike vapour flyknit orange

Regents Park outer loop.

Exercise session 15:00 [3]

Shortened gym session.

Sunday Nov 17, 2019 #

running 50:10 [3] 10.5 km (4:47 / km) +150m 4:28 / km
shoes: Nike Zoom Fly knit cream

Along some small roads in West Sussex. The first 5.5 km was basically downhill, but that meant the return was up. There was a steepish climb from 5.5 to 6 k, and then a flat section before dropping down again, followed by a steady climb of about 120m over 2.5k. Finished with a flat section for the final km. Really nice area for a run

Friday Nov 15, 2019 #

running 43:30 [3] 9.0 km (4:50 / km)
shoes: Nike vapour flyknit orange

Was a bit slower at the start, but worked into it and finished well. Needed to be cautious in places due to wet leaves and the dark.

Thursday Nov 14, 2019 #

running 33:00 [3] 6.7 km (4:56 / km)
shoes: Nike vapour fly 4% blue

Was thinking it might have to be the treadmill this morning, but the rain stopped just before I headed out. Biggest issue was the wet leaves, which can be very slippery.

Exercise session 20:00 [3]

Gym session

Wednesday Nov 13, 2019 #

running 49:40 [3] 10.2 km (4:52 / km)
shoes: Nike Zoom Fly knit cream

Another clear crisp morning. Unfortunately the forecast for the rest of the week is not so promising.

Tuesday Nov 12, 2019 #

running 46:00 [3] 9.7 km (4:45 / km)
shoes: Nike vapour fly 4% blue

Loop though Hyde Park.

Monday Nov 11, 2019 #

running 29:00 [3] 6.0 km (4:50 / km)
shoes: Nike vapour flyknit orange

Quick lap of the extended block.

Exercise session 25:00 [3]

Gym Session

Sunday Nov 10, 2019 #

running 1:05:00 [3] 14.0 km (4:39 / km)
shoes: Nike Zoom Fly knit cream

A solid Sunday morning run. Headed down to embankment and went west. Huge crowd around Westminster going to the memorial service at the cenotaph. Once clear of that it was very pleasant, except on the way back when I nearly came to grief on some wet leaves.

Friday Nov 8, 2019 #

running 43:50 [3] 9.1 km (4:49 / km)
shoes: Nike Zoom Fly knit cream

St James Park and green Park.
Had thought of a shorter run and a gym session, but had my flu shot yesterday afternoon and shoulder was sore when I lifted my arm, so passed on the gym.

Thursday Nov 7, 2019 #

running 48:30 [3] 10.2 km (4:45 / km)
shoes: Nike vapour flyknit orange

Regents Park. It had bucketed rain over night which meant dodging puddles throughout the run.

Wednesday Nov 6, 2019 #

running 47:50 [3] 10.1 km (4:44 / km)
shoes: Nike Zoom Fly knit cream

Crisp clear morning. Loop of Serpintine in Hyde park. It was noticably colder today.

Tuesday Nov 5, 2019 #

running 38:50 [3] 8.3 km (4:41 / km)
shoes: Nike vapour fly 4% blue

St James park and a couple of laps of BP

Exercise session 20:00 [3]

Gym session

Sunday Nov 3, 2019 #

running 15:00 [3] 3.0 km (5:00 / km)
shoes: Nike vapour fly 4% blue

Warm up run before Rome city race and then a warm down afterwards. Nearly as long as the race.

orienteering race 19:50 [5] ** 4.1 km (4:50 / km) +35m 4:38 / km
spiked:12/12c shoes: Nike vapour fly 4% blue

Rome city race. Only the second race in 12 months. Although the area was not too difficult this was really good run. Clean through the controls, read the map well the whole way and was never in doubt about exactly where I was. Course went past several notable landmarks including the Spanish steps, which I managed to avoid the milling crowds. The climb was all in one leg from next to the steps up to the gardens.
Managed to take the age group and ultra vet class win by 36 seconds. Starting to think about doing to series next year.

Note

Looked at the splits from today and they were pretty even with 2nd place, sharing 6 fastest splits each. They were close, within a few seconds of each other, except for the leg up to the gardens which I won by over 30 seconds in a 3 minute leg, 2:38 to 3:12. At the time I was thinking “push up the hill, there isn’t far to go after that and it is flat.” Proved to be decisive.

Friday Nov 1, 2019 #

running 14:30 [3] 3.0 km (4:50 / km)
shoes: Nike vapour flyknit orange

It was bucketing tis morning so I wimped and did the wramup on the treadmill in the gym, which I really hate.

Exercise session 35:00 [3]

Extended gym session

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