Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: OJ

In the 12 days ending Jan 14, 2013:

activity # timemileskm+m
  Running13 15:08:50 112.47(8:05) 181.0(5:01) 4820
  Circuits7 1:10:00
  Running Drills4 20:00
  Total20 16:38:50 112.47 181.0 4820
averages - sleep:7.4

«»
3:18
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMo

Monday Jan 14, 2013 #

Note
slept:7.5 (rest day)

I think I'll have a day off.

Sunday Jan 13, 2013 #

Running race 3:18:59 intensity: (10:00 @2) + (3:08:59 @4) 38.0 km (5:14 / km) +1250m 4:30 / km
slept:7.0 shoes: Inov8 x-talons 212

Trigger race. I didn't think last year's conditions could be bettered, but they were - a cold, still day with a thick hoar frost that meant every footstep across Bleaklow was accompanied by the tinkle of breaking glass. Oh, and a few of the bogs gave way with a loud crack, bloodied shins and much cursing. I didn't know the way out of the (new) start and got stuck at the back, which caused much amusement as I piled my way through the field. Only Simon Harding came with me when I took the lead and he dropped back on the way up Wessenden, so it was a solo race. Which suited me fine. I enjoyed taking in the swirling mists and the unfamiliar-looking frozen landscape. I took a few duff lines (really need to work on the line off the flags after Snake summit) but I felt good all the way to the finish this year and had enough in the tank to wind up the pace for a new record of 3.09ish. Great support from Woodhead mountain rescue, three course grub and beer at the finish, what a top race!

Conversation overheard between 2 loud teenage girls listening to music on their phone on the train home:
"It's a shame Busted broke up." True.
"Do you think that we will live underwater in the year 3000?" Um.
"Will we still be alive in the year 3000?" For the sake of the human race I hope not.

Saturday Jan 12, 2013 #

1 PM

Running 30:00 [2] 6.0 km (5:00 / km) +60m 4:46 / km
slept:7.5

Home from Signalong workshop. I got a certificate.

Running Drills 5:00 [3]

Friday Jan 11, 2013 #

7 AM

Circuits 10:00 [1]
slept:7.0

8 AM

Running 1:15:00 intensity: (25:00 @2) + (45:00 @3) + (5:00 @4) 15.0 km (5:00 / km) +250m 4:37 / km

Buggy run to Hillsborough Park. Took a while for the lad to drop off so I ended up doing 6 laps (of about 1.7km each) experimenting with running a bit quicker. Sub-8 seems to be a solid time for a lap. Followed by a quick run up the hill for some drills and hill bounds.

Running Drills 5:00 [3]

Thursday Jan 10, 2013 #

7 AM

Circuits 10:00 [1]
slept:7.0

8 AM

Running 50:00 [2] 10.0 km (5:00 / km) +250m 4:27 / km

IW, via Parkwood feeling stiff and awkward after yesterday.
5 PM

Running 15:00 [3] 3.0 km (5:00 / km) +60m 4:33 / km

HFW via Blake St. Much better with little groin soreness, very strange.

Running Drills 5:00 [3]

Wednesday Jan 9, 2013 #

7 AM

Circuits 10:00 [1]
slept:7.0

8 AM

Running 50:00 [2] 9.0 km (5:33 / km) +120m 5:12 / km

4 laps of Hillsborough Park with Alex in the chariot. Sunny and nice=lots of noisy idiot dog walkers. What do they all do when it's not sunny?
3 PM

Running 1:15:00 intensity: (40:00 @3) + (35:00 @5) 16.0 km (4:41 / km) +650m 3:54 / km

Took the chance to get out in the light and ran Rivelin hills for the first time in ages. Not as muddy as I thought it might be and times were decent. Good.

Tuesday Jan 8, 2013 #

8 PM

Circuits 10:00 [1]
slept:8.0 (rest day)

Not a good day, sorting a few things out and running fell by the wayside.

Monday Jan 7, 2013 #

7 AM

Circuits 10:00 [1]
slept:8.0

8 AM

Running 30:00 [2] 6.0 km (5:00 / km) +160m 4:25 / km

Steady IW.
5 PM

Running 30:00 [2] 6.0 km (5:00 / km) +120m 4:33 / km

HFW, BHP. Bit of a non-training day, but all nice and easy on the groin injury.

Sunday Jan 6, 2013 #

8 AM

Running 1:04:51 intensity: (55:00 @3) + (9:51 @5) 14.0 km (4:38 / km) +400m 4:03 / km
slept:8.0

Out to Coppice Track over the top, an effort in 4.51, then 10xhill bounds on the way home. Lovely warm morning, watched the orange light creeping up Stannington, it's going to be a scorcher (relatively). Not a bad time on the Coppice considering the lack of any real speed work and the groin felt OK after yesterday's effort, bit stiffer, but nothing out of the ordinary.
11 AM

Note

Walk up Cavedale with a baby on my back.

Saturday Jan 5, 2013 #

7 AM

Circuits 10:00 [1]
slept:8.0

9 AM

Running 2:30:00 [2] 30.0 km (5:00 / km) +800m 4:25 / km

Long run to Dodworth for a Whitehead family lunch. Up the ramp to Wharncliffe, out over the moor, down the TPT, up over to Crane Moor, a detour around the grounds of Wentworth, then another detour around Silkstone Falls. I really enjoyed this - just rolling out the miles on a nice warm day and picking out some landmarks along the way. Not jogging but not pushing the pace either.

The hip behaved pretty well - a bit of discomfort for the first 10mins, then not much for a hour, some discomfort for the second half, but no noticable deterioration, only a bit stiffer after. Promising for the Trigger next weekend, but I will wait and see what it's like tomorrow.

Friday Jan 4, 2013 #

10 AM

Running 1:00:00 intensity: (55:00 @2) + (5:00 @4) 11.0 km (5:27 / km) +180m 5:03 / km
slept:7.5

Buggy run (4 laps of Hillsborough Park) then some drills and bounds. Tired today and hip flexor sore, which seems to be the new development of my hip injury. Felt better for this.

Running Drills 5:00 [3]

Thursday Jan 3, 2013 #

6 AM

Circuits 10:00 [1]
slept:6.5

2 PM

Running 1:20:00 [3] 17.0 km (4:42 / km) +520m 4:05 / km

Spent 3 hours playing with grown-up lego (Ikea furniture) then got out for a run over the four ridges; Loxley, Dungworth, Stannington and Crookes. Crazily warm out, nice to run in shorts for a change. Kept up a decent pace, fighting against my inclination, which was to plod.

« Earlier | Later »