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Training Log Archive: OJ

In the 7 days ending Feb 10, 2013:

activity # timemileskm+m
  Running12 8:24:49 64.0(7:53) 103.0(4:54) 2430
  Orienteering2 1:49:13 11.18(9:46) 18.0(6:04) 490
  Circuits5 50:00
  Running Drills1 5:00
  Total17 11:09:02 75.19 121.0 2920
averages - sleep:7.5

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MoTuWeThFrSaSu

Sunday Feb 10, 2013 #

10 AM

Orienteering race 35:44 [5] 6.0 km (5:57 / km) +190m 5:08 / km
slept:7.0

Hesley middle distance in the snow and sleet - very, very cold running conditions. Thought I would have a go at pushing the pace today and promptly missed no. 1. Not bad after that, but started to tire towards the end and made another biggish mistake a couple from the finish to finish half a minute down on Jonny. This weekend has been a good reminder that to be good at orienteering you need to practice.

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

1 PM

Running 45:00 [2] 10.0 km (4:30 / km) +150m 4:11 / km

Ran home via Parsons Cross. Still not nice, but I shut everything out and the run passed easily enough.

Saturday Feb 9, 2013 #

7 AM

Circuits 10:00 [1]
slept:7.0

8 AM

Running 35:00 [2] 6.0 km (5:50 / km) +60m 5:33 / km

Jogging about at the park run cheering on Jenny and trying to keep AJ asleep in the running buggy.
6 PM

Orienteering 1:13:29 [4] 12.0 km (6:07 / km) +300m 5:27 / km

British night champs at Tankersley. It doesn't get better than this - a great map and really tricky courses using the best of the area, which is all very runnable after the recent snow. I aimed to cruise with full control, which was a nice idea, but proved to be optimistic. I missed 1, then I missed 2 by more. After that I settled down and ran OK, with only the odd 30secs or so here and there. Thought I might have a chance when I finished, but Rich, Jonny and Romualdas had all run well to put me into 4th. What more can a rusty, out of shape old man expect?

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)

Friday Feb 8, 2013 #

11 AM

Running 59:49 intensity: (50:00 @3) + (5:00 @4) + (4:49 @5) 14.0 km (4:16 / km) +380m 3:46 / km
slept:9.5

Hilly run up Rivelin with an effort up the Coppice in 4.49. 8xhill bounds and some drills on the way home. Hip/groin pain has now migrated to R SI joint. At least it is on the move.

Running Drills 5:00 [3]

Thursday Feb 7, 2013 #

7 AM

Circuits 10:00 [1]
slept:6.5

Thank you, Alex, for staying asleep until almost 7 this morning!
8 AM

Running 35:00 intensity: (25:00 @2) + (10:00 @5) 7.0 km (5:00 / km) +250m 4:15 / km

IW with 5x Blake Street reps thrown in. Not feeling tip top today and struggled a little, running 52, 51, 52, 53, 57(!). It didn't feel that hard and I was surprised to drop off a cliff on the last rep - still not quite back to normal, I think.
5 PM

Running 25:00 [2] 5.0 km (5:00 / km) +50m 4:46 / km

HFW, sedate after crashing at work in the afternoon following a big lunch with Jen and Alex. Need sleep after a (relatively) late night last night.

Wednesday Feb 6, 2013 #

6 AM

Circuits 10:00 [1]
slept:7.0

8 AM

Running 1:20:00 intensity: (20:00 @2) + (1:00:00 @3) 17.0 km (4:42 / km) +520m 4:05 / km

Solid effort around standard Loxley, Dungworth, Stannington, BHP route. Wrong shoes so slipping a bit in the slush and hip a bit stiff, but otherwise felt OK.

Tuesday Feb 5, 2013 #

6 AM

Circuits 10:00 [1]
slept:7.5

8 AM

Running 50:00 [2] 10.0 km (5:00 / km) +240m 4:28 / km

IW via Crosspool on a snowy morning. I enjoyed myself in spite of the heavy legs, especially watching all the cars stuck in gridlock.
1 PM

Running 45:00 [2] 9.0 km (5:00 / km) +80m 4:47 / km

Slipping and sliding with Rob up the parks at lunchtime. Windy, snowy and wet, glad to get in the shower at the end of this.
5 PM

Running 15:00 [2] 3.0 km (5:00 / km) +50m 4:37 / km

HFW.

Monday Feb 4, 2013 #

7 AM

Circuits 10:00 [1]
slept:8.0

9 AM

Running 1:20:00 intensity: (45:00 @2) + (35:00 @5) 16.0 km (5:00 / km) +650m 4:09 / km

Rivelin Hills on a gusty morning. Ran the session just to get around, not too worried about the (slow) times compared to 4 weeks ago, they'll come down again soon enough. Felt sluggish but could have been worse.

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