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Training Log Archive: OJ

In the 12 days ending Jan 2, 2013:

	activity	#	time	miles		km		+m
	Running	11	10:51:37	77.67	(8:23)	125.0	(5:13)	4230
	Circuits	11	1:50:00
	Cycling	1	1:45:00					700
	Orienteering	2	1:14:30	8.7	(8:34)	14.0	(5:19)	500
	Running Drills	5	30:00
	Total	24	16:11:07	86.37		139.0		5430
averages - sleep:7.3

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Wednesday Jan 2, 2013 #

7 AM

Circuits 10:00 [1]
slept:8.0

8 AM

Running 50:00 [2] 8.0 km (6:15 / km) +100m 5:53 / km

Hillsborough Park with Alex in the chariot. Ran 4 laps while he dozed and tried to keep good form so as not to aggravate the groin, which sort of worked.

7 PM

Running 40:00 8.0 km (5:00 / km) +400m 4:00 / km

Session of 10x Blake Street, allowing 2mins for each up and down. 53, 53, 51, 52, 53, 54, 54, 56, 57, 55. Wanted to be under 55 for each but was suffering too much on the penultimate. A short, sharp and exquisitely painful session, I was a mess by the end. Not especially fast times, I could do with including a few more of these intense hill sessions along with the longer ones.

Running Drills 5:00 [3]

Tuesday Jan 1, 2013 #

7 AM

Circuits 10:00 [1]
slept:7.0

8 AM

Running Drills 10:00 [2]

Took Alex for a walk and did some drills once I had finally got him to stay asleep!

11 AM

Running race 1:01:37 13.0 km (4:44 / km) +400m 4:06 / km

DPFR New Year race at Grindleford. Up through Bole Hill Woods, out to Owler Tor then across Longshaw to the pole, back down via Jubiliee Rocks. Nice route and got a fairly substantial lead up through the woods, just cruised after that, enjoying the fact that it wasn't raining. Soup and cake after, nice.

Monday Dec 31, 2012 #

8 PM

Circuits 10:00 [1]
slept:6.5

Sunday Dec 30, 2012 #

7 AM

Circuits 10:00 [1]
slept:8.0

Had a great sleep last night (in the attic) and accidentally slept in. Luckily Alex did well too and lasted till 7.

11 AM

Cycling 1:45:00 +700m

Ride to Low Bradifield to meet Jen for a walk with Alex in the sling (found some nice new paths up above Strines Res.). Then carried on to Moscar, Strines, High Bradfield with a strong headwind all the way out, a real struggle in places. Legs shot after a tiring week, a great feeling that I have been missing. Day off tomorrow to let things settle and I will take it from there.

Saturday Dec 29, 2012 #

7 AM

Running 1:40:00 18.0 km (5:33 / km) +800m 4:33 / km
slept:8.0

Low Raise, High Raise and back. Set off in the dark into the driving wind and rain and it didn't really let up. Ran hard up the hill into the wind just to stay warm, it was quite a relief to turn around and have it behind on the way back. This felt like a struggle, a few days of soft, steep running has tired me out!

8 PM

Circuits 10:00 [1]

Friday Dec 28, 2012 #

7 AM

Circuits 10:00 [1]
slept:8.0

8 AM

Running 35:00 [2] 6.0 km (5:50 / km) +250m 4:50 / km

Wet and wild morning run up on Burnbanks. Got battered by the wind and rain, but at least it woke me up.

12 PM

Orienteering race 24:30 [5] 4.0 km (6:08 / km) +200m 4:54 / km

Orienteering. Again! Christmas Turkey event at Dockney Parrock. Had a strangely good run with no mistakes but probably ran a bit protectively to look after my hip. My last event as an M21, a sad day.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)

Running Drills 5:00 [3]

Thursday Dec 27, 2012 #

7 AM

Circuits 10:00 [1]
slept:7.5

8 AM

Running 35:00 [2] 7.0 km (5:00 / km) +250m 4:15 / km

Morning run up on Burnbanks. Cold but still with a steel sky and frost on the higher fells, a great way to start the day. My hip was good but adductor was a bit sore, not bad considering yesterday's effort.

Running Drills 5:00 [3]

7 PM

Orienteering 50:00 [4] 10.0 km (5:00 / km) +300m 4:21 / km

Orinteering! Ran an old course up on Swindale. Nice evening for it with almost clear skies, except for a brief snow flurry. The moon was close to full and lit the fells - I even ran with my lamp off for a bit. It was a good job it was so light as my lamp started strobing at the far and so that for a while it was like running through a nightclub. It soon died and I resorted to my auxiliary light, which slowed me down a bit. Orienteering was, in general, not coming naturally.

Running 40:00 [2] 8.0 km (5:00 / km) +200m 4:27 / km

Up to the start and back.

Wednesday Dec 26, 2012 #

2 PM

Running 1:55:00 [3] 22.0 km (5:14 / km) +950m 4:18 / km
slept:8.0

Run from Burnbanks up to High Raise, High Street and back via Low Raise. Pushed on the way up the hill and the hip behaved so I risked extending the run. I was getting a little concerned, as I made the ascent up to High Street into the wind, mist and snow, that I would run out of daylight. So I ran hard on the way back down the hill too, trying to descend as naturally as possible, and just made it home in the twilight. Best run since I picked up this injury!

Tuesday Dec 25, 2012 #

11 AM

Running 1:20:00 16.0 km (5:00 / km) +480m 4:21 / km
slept:6.5

Xmas day run from Thornton along the new railway path to Queensbury, dropped down and up Station Lane then down and up to the top of Thornton twice. Ran efforts on the climbs and added 5x40 stride hill bounds for good measure. Felt good, but the hip stiffened up pretty quickly and niggled all the way. asphalt is not good for me.

Running Drills 5:00 [3]

8 PM

Circuits 10:00 [1]

Promised myself back in November that I would do these every day until Xmas. Well I succeeded. Now I will aim for 5x a week.

C • More will-power than me 1

Monday Dec 24, 2012 #

8 PM

Circuits 10:00 [1]
slept:6.5 (rest day)

Successfully managed another day off! A bad sleep night last night and a mild hangover meant that it wasn't difficult to not run today. Merry Christmas one and all.

Sunday Dec 23, 2012 #

2 PM

Circuits 10:00 [1]
slept:6.0 (rest day)

Saturday Dec 22, 2012 #

6 AM

Circuits 10:00 [1]
slept:7.5

8 PM

Running 1:25:00 [3] 17.0 km (5:00 / km) +400m 4:28 / km

Evening run from Wyming Brook up to High Nebb, down to the bottom of the plantation, back via Stanage Pole. The rain didn't let up but I loved every minute of it, longest run for a while and almost pain-free. Now for a couple of days off on Kim's recommendation to consolidate the gains and let things settle down.

C • New Year 1

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