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Training Log Archive: OJ

In the 30 days ending Apr 30, 2017:

activity	#	time	miles		km		+m
Running	33	32:09:35	236.16	(8:10)	380.07	(5:05)	10074
Cycling	11	6:46:03					1035
Circuits	12	2:00:00
Yoga	9	1:30:00
Total	61	42:25:38	236.16		380.07		11109

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Saturday Apr 29, 2017 #

10 AM

Running 3:14:30 [3] 37.5 km (5:11 / km) +1500m 4:19 / km

Three Peaks. Not a lot to report, really. Started nice and steady and felt OK for around 40 mins, then ran out of energy. Realised pretty quickly that I was just in it for the run in the hills and tried to enjoy myself. Great to be running this race again on such a lovely day. And kudos to Murray for a fantastic win!

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)

Friday Apr 28, 2017 #

Note

Feeling much better, but still no running. Not the ideal preparation.

7 AM

Cycling 25:00 [1]

Thursday Apr 27, 2017 #

Note

A lot better but still no appetite. Hoping for a swift improvement before the weekend...

7 AM

Cycling 25:00 [1]

7 PM

Yoga 10:00 [1]

Wednesday Apr 26, 2017 #

Note

Still rough. Managed banana on toast for breakfast. Looong train journey home.

Tuesday Apr 25, 2017 #

Note
(sick)

Gradually felt worse after my run and retired to bed with aches and shivers and a sore tummy. Bugger.

7 AM

Running 21:34 [2] 3.75 km (5:45 / km) +46m 5:25 / km

C • try again 2

C • Sorry! 1

4 PM

Running 49:18 11.04 km (4:28 / km) +82m 4:18 / km

Post conference stretch out along the promenade. Followed by a dip in the sea!

7 PM

Circuits 10:00 [1]

Monday Apr 24, 2017 #

Note

So I have signed up to run 50 miles on 30 June as part of the University of Sheffield Big Walk...That is considerably further than I have ever run before, and it just so happens to come 6 days after a 35 mile race, so I am a little bit nervous about it. We're doing it to raise funds for the Sheffield Scanner appeal so please consider donating to support a really good cause here: https://www.justgiving.com/fundraising/Three-O-Wan...

8 AM

Running 20:14 [2] 3.56 km (5:41 / km) +57m 5:16 / km

7 PM

Running 26:08 [2] 5.21 km (5:01 / km) +86m 4:38 / km

Yoga 10:00 [1]

Sunday Apr 23, 2017 #

11 AM

Running 52:07 9.08 km (5:45 / km) +473m 4:33 / km

From upper Burbage Bridge, loop over to bottom of Higger, 4xup; 3xdown 10 seconds turnaround at the bottom:

3.41, 3.44, 3.36, 3.43 for the ups;
1.49, 1.45, 1.46 for the downs.

Felt good again today, hoping it will last!

7 PM

Circuits 10:00 [1]

Saturday Apr 22, 2017 #

12 PM

Running 1:01:10 [3] 12.7 km (4:49 / km) +407m 4:09 / km

Very enjoyable cruise over to Our Cow Molly's for a play and an ice cream.

7 PM

Circuits 10:00 [1]

Friday Apr 21, 2017 #

7 AM

Running 22:18 [2] 4.4 km (5:04 / km) +66m 4:43 / km

IW.

2 PM

Running 26:56 [2] 5.81 km (4:38 / km) +76m 4:21 / km

Work to Millhouses Park feeling a little clunky.

7 PM

Yoga 10:00 [1]

Thursday Apr 20, 2017 #

7 AM

Cycling 30:00 [1]

IW, HFW.

12 PM

Running 57:51 14.09 km (4:06 / km) +107m 3:57 / km

Canal session of 8x 3/1 aiming for 3.30s/4.30s. Pretty solid session although it got quite tough towards the end.

C • have a good one! 5

7 PM

Yoga 10:00 [1]

Wednesday Apr 19, 2017 #

7 AM

Cycling 30:00 [1]

IW, HFW.

7 PM

Running 41:05 [2] 8.03 km (5:07 / km) +120m 4:46 / km

Tuesday Apr 18, 2017 #

7 AM

Running 35:14 [2] 5.34 km (6:36 / km) +239m 5:24 / km

Some random looping about - pretty knackered today!

7 PM

Circuits 10:00 [1]

Monday Apr 17, 2017 #

9 AM

Running 1:46:42 17.8 km (6:00 / km) +999m 4:41 / km

Up to High Raise then on to High Street and IH race route over to Kirkstone. Ran as hard as I could muster up to High Raise and surprised myself with the time, which was close to the sub-50 I have always aimed for (and missed). A bit dead after that, but enjoyed spending some quality time in the high fells.

7 PM

Yoga 10:00 [1]

Sunday Apr 16, 2017 #

10 AM

Running 28:07 [2] 4.43 km (6:21 / km) +169m 5:20 / km

7 PM

Running 38:02 [2] 7.97 km (4:46 / km) +127m 4:25 / km

Circuits 10:00 [1]

Saturday Apr 15, 2017 #

8 AM

Running 2:59:09 27.62 km (6:29 / km) +1616m 5:01 / km

A run in three parts: first, a moderate effort along Haweswater for 7km; next two ascents of High Street and Kidsty Pike from the reservoir; finally a reprise of the 7km effort in reverse. Managed 31 for the outward and 30 for the return, which I was happy with. Hard work though, was almost sick when I made it back to the dam. All much more technical running than anything in the PPP, but good relevant session nonetheless. Finished with a very slow trot up the hill to meet Alex and his cousins.

Friday Apr 14, 2017 #

4 PM

Running 46:28 [2] 8.4 km (5:32 / km) +331m 4:37 / km

Steady from Burnbanks after the car journey.

7 PM

Circuits 10:00 [1]

Thursday Apr 13, 2017 #

7 AM

Cycling 25:00 [1]

12 PM

Running 53:06 12.96 km (4:06 / km) +64m 4:00 / km

Lunchtime session in Crookes Valley. 8x120m strides then a pyramid on the figure-8 loop in 1.21, 2.39, 4.01, 2.41, 1.18. Felt OK but nothing special, so was surprised to be so much quicker than last time. Maybe helped along by a gaggle of teenage girls who provided support.

7 PM

Yoga 10:00 [1]

Wednesday Apr 12, 2017 #

7 AM

Running 43:33 [2] 9.09 km (4:47 / km) +2m 4:47 / km

Morning run to clear the head. Around the marina and out along the front.

5 PM

Cycling 20:00 [1]

7 PM

Running 29:17 5.61 km (5:13 / km) +88m 4:50 / km

Evening jog with some hill strides at the end.

Tuesday Apr 11, 2017 #

6 AM

Cycling 20:00 [1]

5 PM

Running 1:03:14 [3] 13.7 km (4:37 / km) +7m 4:36 / km

At a conference so went exploring in Hull with Matthew. Mostly successful except for getting stuck in a housing estate.

7 PM

Circuits 10:00 [1]

Monday Apr 10, 2017 #

7 PM

Running 35:32 [2] 6.94 km (5:07 / km) +91m 4:48 / km

Steady, feeling a bit tired after yesterday.

Circuits 10:00 [1]

Sunday Apr 9, 2017 #

1 PM

Running 2:34:00 [2] 31.2 km (4:56 / km) +949m 4:17 / km

Long run back from near Baslow. Took in the edges, but added a few extra climbs in, including dropping right down into Grindleford. A hot day and I didn't take any food or water, so I was fair parched by the end. Body behaving. Watch ran out early on.

C • Any 3

Saturday Apr 8, 2017 #

7 AM

Running 1:39:47 20.11 km (4:58 / km) +468m 4:27 / km

Ogden from Thornton on a gorgeous morning. A bit further than I intended, which meant a bit faster than I wanted on the return. A bit stop-start in places as I tried to work out a decent route and got told off by some guards at the wind turbines after I had run along a private gravel road over the moor. Spent the rest of the day riding on the Flying Scotsman. It's official, Alex has turned us into a family of train obsessives.

7 PM

Circuits 10:00 [1]

Friday Apr 7, 2017 #

7 AM

Running 1:01:11 [3] 13.16 km (4:39 / km) +238m 4:16 / km

IW via Ringlinglow and Porter Valley. Astounded to be feeling fine this morning after yesterday and spent the run waiting for the pain to start, which it never did.

7 PM

Yoga 10:00 [1]

Thursday Apr 6, 2017 #

7 AM

Running 41:14 [2] 8.38 km (4:55 / km) +130m 4:34 / km

IW feeling tender in my SI joint although better as the run went on. Playing fields. Rest of the body surprisingly good after yesterday.

4 PM

Running 23:46 [2] 4.83 km (4:55 / km) +90m 4:30 / km

HFW, still stiff and sore, not helped by a day of meetings.

7 PM

Yoga 10:00 [1]

Wednesday Apr 5, 2017 #

7 AM

Cycling 25:00 [1]

11 AM

Running 54:16 10.75 km (5:03 / km) +372m 4:18 / km

Blake St, first time in ages. 57, 55, 53, 53, 52, 52, 53, 54, 53, 53. Not bad once I got the body going and the SI pain faded as soon as I put some effort in.

7 PM

Circuits 10:00 [1]

Tuesday Apr 4, 2017 #

7 AM

Cycling 30:00 [1]

1 PM

Running 49:54 [3] 10.99 km (4:32 / km) +181m 4:12 / km

Lunchtime meeting at work.

7 PM

Running 40:07 [2] 8.11 km (4:57 / km) +180m 4:27 / km

Stiffened up a lot on this run and my SI joint was screaming by the end. Hmmm.

Circuits 10:00 [1]

Monday Apr 3, 2017 #

7 AM

Running 41:44 [2] 8.42 km (4:57 / km) +125m 4:37 / km

IW.

5 PM

Running 21:00 [2] 4.5 km (4:40 / km) +90m 4:15 / km

HFW.

7 PM

Circuits 10:00 [1]

Sunday Apr 2, 2017 #

6 AM

Cycling 2:26:03 +1035m

Got out at first light for this, which was a struggle after yesterday's session. Was worried I would blow on the final climb, but survived pretty well considering the lack of recent cycling. Enjoyed revisiting some of my favourites from last summer.

57.57km

2 PM

Cycling 30:00 [1]

Miniature railway and back with Alex in tow on the tagalong. Really struggling on anything uphill!

Saturday Apr 1, 2017 #

2 PM

Running 1:41:01 23.09 km (4:22 / km) +498m 3:57 / km

Progression at Eccy Woods. Ran my usual hilly 4.7km loop four times aiming for somewhere around 20, 19, 18, 17 ish. Managed it pretty well and didn't really start to struggle until half way around the last loop, but died a thousand deaths on the last couple of kms. Surprisingly enough I really enjoyed this and didn't find it overly repetitive.
20.32
19.22
18.29
17.49
Knackered after that and very stiff on the warm down.

7 PM

Yoga 10:00 [1]

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