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Training Log Archive: OJ

In the 7 days ending Feb 17, 2013:

activity # timemileskm+m
  Running11 9:29:10 70.84(8:02) 114.0(5:00) 3100
  Circuits5 50:00
  Total16 10:19:10 70.84 114.0 3100
averages - sleep:7.3

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Sunday Feb 17, 2013 #

1 PM

Running 2:15:00 intensity: (1:15:00 @2) + (1:00:00 @3) 26.0 km (5:12 / km) +750m 4:32 / km
slept:7.5

Had a nice walk with Alex, Jen and grandparents up Stanage Trig and Higger. Then ran home from David Mellor Cafe in Hathersage via a loop of Burbage and a handful of extra climbs, finished over Stannington. Lovely day but the back/hip was not behaving and deteriorated for an hour or so until it was very uncomfortable on the descents. Then, as I thought it might, it eased off and I had a great pain-free run home. I'm hoping that means that this has done it some good, rather than the opposite, but we will see.

Saturday Feb 16, 2013 #

8 AM

Running 52:10 intensity: (35:00 @2) + (17:10 @5) 12.0 km (4:21 / km) +80m 4:12 / km
slept:7.5

Hillsborough Parkrun, feeling a bit perkier than a couple of weeks ago and ran much better, although still nothing to write home about. But it felt nice and comfortable with pretty even splits of 5.39, 5.40, 5.41, 11. The hip/back was good for the warmup and perfect for the 5km, but stiff on the way home.
6 PM

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

Evening headtorch run up Rivelin. Legs good, back sore. But not that sore. Hmmm.

Friday Feb 15, 2013 #

Circuits 10:00 [1]
slept:7.5

1 PM

Running 50:00 [2] 10.0 km (5:00 / km) +100m 4:46 / km

Steady one today, up Loxley in the sunshine. Legs felt pretty good and were niggle-free for the first half, but the hip stiffened up after that. Not bad considering yesterday's hammering.

Thursday Feb 14, 2013 #

6 AM

Circuits 10:00 [1]
slept:7.5

10 AM

Running 1:17:00 intensity: (25:00 @2) + (52:00 @5) 15.0 km (5:08 / km) +800m 4:03 / km

IW via 5xHero's. Once again this seemed like a monumentally unrealistic session when I set off with tired legs from the bottom of the first hill. Decided to settle for 3, then 4, oh and now I've done that much I may as well do 5. Heavy work bag so times not too impressive, but not far off last time when I was bagless, so that probably equates to progress. 6.23, 6.17, 6.22, 6.26, 6.17 off 5 mins jog down recovery. Promised myself a cake from the Bakery if I managed to beat my first climb on the last. Result.

Such a different session from the Blake St reps on Tues, but hard to say which is more difficult. So many different flavours of pain.
C • Lovely... 1
5 PM

Running 15:00 [2] 3.0 km (5:00 / km)

Nice and easy HFW.

Wednesday Feb 13, 2013 #

8 AM

Running 30:00 [2] 6.0 km (5:00 / km) +160m 4:25 / km
slept:7.5

IW, cold morning and hip protesting.
1 PM

Running 1:00:00 [3] 12.0 km (5:00 / km) +350m 4:22 / km

Hilly HFW up Eccy Road, over to Porter, up to Cross Pool, Crookes, home. A lot of fresh snow about and I only had road shoes, so much of this run was spent in the slushy gutter, but managed to avoid stacking it at least.
9 PM

Circuits 10:00 [1]

Tuesday Feb 12, 2013 #

8 AM

Running 30:00 [2] 6.0 km (5:00 / km) +160m 4:25 / km
slept:6.5

IW, feeling good but back/hip aching.
5 PM

Running 45:00 intensity: (25:00 @2) + (20:00 @5) 9.0 km (5:00 / km) +350m 4:11 / km

HFW via Blake St for some efforts. 51, 51, 53, 52, 53, 54, 53, 54, 54, 58. Tried to keep them all inside 55 secs, but that got very hard after about 8 reps and the last two were a real struggle, no way I could have run another - I was jelly legged with bursting lungs and a headache by the end of the 10th. Nice short sharp session.
8 PM

Circuits 10:00 [1]

Monday Feb 11, 2013 #

8 AM

Running 25:00 [2] 5.0 km (5:00 / km) +100m 4:33 / km
slept:7.0 (rest day)

Steady IW, not feeling it today and Alex has another cold. Let's call it a rest day.
9 PM

Circuits 10:00 [1]

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