Long, but uninspiring, run around Sheffield's finest terrain. From home, out to Kelham Island, Attercliffe, round Meadowhall, to Wicker, then another loop round to Meadowhall, back to Kelham island, another lap around Kelham island and home.
Tried to keep the pace honest and it felt very easy to start with (found out that this was because there was a strong wind blowing me up to Meadowhall) and interspersed it with 3 x 20 minutes of 3 minutes on 1 minute off.
Struggled against the wind (and the tiredness in my legs) in the last 30 minutes. Left hamstring started to tighten towards the end.
Steady run up Rivelin then back through Stannington. Roads up to the Valley were all incredibly icy and the pace was slow, sped up a bit on the way down back through Stannington.
Run from gym up the parks and back to work. The paths were really icy still - saw 2 walkers stack it as I was running and I nearly went down twice but luckily my cat like reflexes kicked in
S+C50:00 [3]
In the gym. Heaving today and was not surprised to find that the squat bar was already being occupied when I went upstairs. Luckily it was Camel who was squatting and he let me join him (now there is a picture). Rest of the session was uneventful but solid nonetheless.
Intervals at Hillsborough Pk - 6 x the 800m lap. One really icy bit but the rest was ok. Felt strong for the first 4 then faded a bit on the last 2. Felt good to blow away a few cobwebs.
RHFW - extension of my normal 5 mile route by going up Rutland Road, along Shirecliffe and down Herries and then back. Always forget how long the drag up to Rutland road is!
Running35:00 [3] 5.0 mi (7:00 / mi)
Run to work - cold and icy.
S+C45:00 [3]
S+C session at lunch time. Squeezed it in between meetings so there was no hanging around. Mangaged to do all the exercises that I wanted.
Tempo training. Track was too snowy, didn't fancy running on the grass so went for a fast session on the roads. Tried to take it controlled and steady. Forgot my watch but luckily map my run came to my rescue (OJ will be relieved).