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Training Log Archive: OJ

In the 30 days ending Nov 30, 2017:

activity	#	time	miles		km		+m
Running	39	37:14:58	285.92	(7:49)	460.15	(4:51)	9999
Cycling	15	7:20:00
Yoga	12	2:10:00
Circuits	9	1:30:00
Orienteering	1	21:00	2.73	(7:41)	4.4	(4:46)	100
Total	72	48:35:58	288.66		464.55		10099

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Thursday Nov 30, 2017 #

7 AM

Cycling 30:00 [1]

12 PM

Running 1:02:30 [3] 13.48 km (4:38 / km) +280m 4:12 / km

Lunchtime up to the Coppice Track, back down Rivelin. Legs feeling surprisingly perky today; they seem to be adjusting to the hammering of DP Wednesdays.

7 PM

Yoga 10:00 [1]

Wednesday Nov 29, 2017 #

7 AM

Cycling 25:00 [1]

6 PM

Running 1:15:34 16.17 km (4:40 / km) +442m 4:07 / km

DP to Malin Bridge and Stanno. Usual DP effort level: i.e. cruisy most of the way with the occasional all out effort up a big hill. Trying to keep up with Josh with limited success.

Tuesday Nov 28, 2017 #

8 AM

Cycling 35:00 [1]

1 PM

Running 26:49 [2] 5.58 km (4:48 / km) +53m 4:35 / km

Easy lunchtime jog. Taking a couple of days easy to bank a good few weeks.

7 PM

Yoga 15:00 [1]

Monday Nov 27, 2017 #

Note
(rest day)

Day off running. Ahhh.

7 AM

Cycling 25:00 [1]

7 PM

Yoga 15:00 [1]

Sunday Nov 26, 2017 #

2 PM

Running 2:38:37 32.92 km (4:49 / km) +626m 4:24 / km

HF Darton via TPT, Wharncliffe and the ramp. Started off feeling a bit reluctant, but gradually ran myself into it and really enjoying myself for the second half. Cold, wet and dark, and its always disorienting to emerge from the dark, empty forest into the light and noise of Hillsborugh. Bit of a slog back from there across town.

7 PM

Cycling 30:00 [1]

Pub n' back. All I could do to get myself up the hill.

Saturday Nov 25, 2017 #

11 AM

Running 1:24:42 16.13 km (5:15 / km) +365m 4:43 / km

Snow run! From Thornton up to Ogden for a play around on the moors and in the forest. Pretty deep high up and a lot of slip sliding around involved. Rest of the day riding steam trains and meeting Santa, all very (prematurely in my opinion) Christmassy.

Friday Nov 24, 2017 #

7 AM

Cycling 30:00 [1]

12 PM

Running 57:16 13.83 km (4:08 / km) +102m 4:00 / km

Lunchtime canal. 6x5/1 at a cruisy pace, aiming to run fast but comfortably.

7 PM

Running 29:30 [2] 5.5 km (5:22 / km) +80m 5:00 / km

Circuits 10:00 [1]

Thursday Nov 23, 2017 #

7 AM

Running 42:46 [2] 8.97 km (4:46 / km) +139m 4:26 / km

4 PM

Running 26:05 [3] 5.54 km (4:42 / km) +78m 4:24 / km

7 PM

Yoga 10:00 [1]

Wednesday Nov 22, 2017 #

7 AM

Running 27:29 [2] 5.33 km (5:09 / km) +102m 4:42 / km

4 PM

Running 36:50 [2] 7.46 km (4:56 / km) +142m 4:31 / km

7 PM

Circuits 10:00 [1]

Tuesday Nov 21, 2017 #

7 AM

Cycling 30:00 [1]

12 PM

Running 25:09 [2] 5.34 km (4:43 / km) +85m 4:22 / km

Lunchtime cruise mainly on grass to minimise impact.

7 PM

Running 30:35 [5] 7.07 km (4:19 / km) +330m 3:30 / km

Springvale Spirals. Last ran this as a race in 2013. Well, I was a little faster then, but not too far off. Ran easy on the downhills and hard on the uphills, which seemed to work well as a strategy and was kinder on my body. Pleased with how this felt.

Running warm up/down 33:00 [2] 6.5 km (5:05 / km) +60m 4:51 / km

8 PM

Yoga 10:00 [1]

Monday Nov 20, 2017 #

12 PM

Running 50:42 [2] 10.43 km (4:52 / km) +218m 4:24 / km

Lunchtime with Matthew.

7 PM

Cycling 25:00 [1]

8 PM

Circuits 10:00 [1]

Sunday Nov 19, 2017 #

2 PM

Running 1:55:18 [2] 23.67 km (4:52 / km) +617m 4:19 / km

Realised that my planned loop was shorter than I wanted so had to add in a few convoluted loops. Need to strike out further afield.

7 PM

Yoga 10:00 [1]

Saturday Nov 18, 2017 #

6 AM

Running 1:10:25 13.95 km (5:03 / km) +515m 4:16 / km

Only time I could fit it in today. 4 sets of 3 hills in Eccy Woods. A real mental grind until I made it to the second half, when I woke up and started enjoying myself.

Friday Nov 17, 2017 #

7 AM

Cycling 30:00 [1]

12 PM

Running 1:00:47 [3] 13.49 km (4:30 / km) +259m 4:07 / km

More lunchtime fun.

7 PM

Circuits 10:00 [1]

Thursday Nov 16, 2017 #

12 PM

Running 1:02:31 [3] 13.54 km (4:37 / km) +292m 4:10 / km

Lunchtime up to Coppice and back down Rivelin. Felt better than expected.

7 PM

Cycling 25:00 [1]

Got got by a car door on the way home. Just about avoided going over the handlebars and only bashed my arm a bit. Had to look after the poor woman who took me out as she was so upset about it!

C • Crime wave... 5

Yoga 10:00 [1]

Wednesday Nov 15, 2017 #

6 PM

Running 1:16:59 16.27 km (4:44 / km) +386m 4:14 / km

DP from Sportsman. Good group out tonight and got schooled on the hills by Josh. A prolonged effort up Greystones Road nearly killed me and I struggled a bit after that.

7 PM

Cycling 30:00 [1]

Tuesday Nov 14, 2017 #

7 AM

Running 49:48 [2] 10.43 km (4:47 / km) +175m 4:24 / km

IW, Forge Dam.

4 PM

Running 29:42 [2] 5.87 km (5:03 / km) +63m 4:48 / km

HFW.

7 PM

Yoga 10:00 [1]

Monday Nov 13, 2017 #

8 AM

Cycling 40:00 [1]

12 PM

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

Edge campus and back.

Orienteering 21:00 [3] 4.4 km (4:46 / km) +100m 4:17 / km

An old SYO course around the Edge for something to do. Not very focused, but passed the time.

7 PM

Circuits 10:00 [1]

Sunday Nov 12, 2017 #

10 AM

Running 2:05:00 [2] 23.5 km (5:19 / km) +561m 4:45 / km

Pleasant run around Blacka, Ramsley, Big Moor and Longshaw. Kept it pretty relaxed due to a background-level sore throat. Tried out a promising looking trod over Big Moor, aiming to link up some nicer trails. The trod gradually dispersed among the tussocks until about a mile into the middle of the bog I lost it and doomed myself to another mile or so of tussock and bog stumbling. Saw a herd of deer including a big stag though, so not a complete waste. Felt better than expected.

7 PM

Yoga 10:00 [1]

Saturday Nov 11, 2017 #

8 AM

Running 37:06 [2] 7.5 km (4:57 / km) +185m 4:24 / km

Trying out a new SI joint stretch and exercise this week, which seems to be helping loads...hopefully not just another placebo. Time will tell.

7 PM

Running 41:56 [2] 8.08 km (5:12 / km) +188m 4:39 / km

Circuits 10:00 [1]

Friday Nov 10, 2017 #

12 PM

Running 56:21 11.86 km (4:45 / km) +482m 3:57 / km

Steel Bank reps, first time in ages. Turned cold, wet and windy on the warm up, so fairly unpleasant, but ground them out. 1.09, 1.43, 1.52, 1.57, 1.56, 2.01, 2.08, 50, 1.04, 1.22. Good session.

4 PM

Running 21:59 [2] 4.15 km (5:18 / km) +77m 4:51 / km

Plod HFW.

7 PM

Yoga 10:00 [1]

Thursday Nov 9, 2017 #

8 AM

Running 1:20:00 17.5 km (4:34 / km) +395m 4:06 / km

IW via Eccy Woods, Long Line, Porter, Fulwood, Crosspool. Moving pretty well for the most part and threw in a few efforts on the climbs. 6.35 for Long Line, which was a slog. Doing my DP run half a day late.

7 PM

Running 26:00 [2] 5.2 km (5:00 / km) +90m 4:36 / km

HFW, knackered.

Wednesday Nov 8, 2017 #

7 AM

Running 40:51 [2] 8.32 km (4:55 / km) +140m 4:32 / km

IW via Ringlinglow Road and Porter.

3 PM

Running 25:41 4.9 km (5:14 / km)

Blast to Alex's school running late, then a leisurely jog home with the lad on his bike.

7 PM

Circuits 10:00 [1]

Tuesday Nov 7, 2017 #

7 AM

Running 28:41 [2] 5.62 km (5:06 / km) +90m 4:44 / km

IW feeling a bit groggy with aftermath of a cold.

4 PM

Running 35:51 [2] 7.26 km (4:56 / km) +140m 4:30 / km

HFW up and over Greystones.

7 PM

Yoga 10:00 [1]

Monday Nov 6, 2017 #

7 AM

Cycling 30:00 [1]

IW, HFW.

12 PM

Running 33:31 [2] 7.2 km (4:39 / km) +80m 4:25 / km

Lunchtime cruise around WP and CVP, mostly on grass. Feeling tired and stiff.

7 PM

Circuits 10:00 [1]

Sunday Nov 5, 2017 #

12 PM

Running 2:04:10 [2] 24.86 km (5:00 / km) +518m 4:31 / km

Tired legs, tired head, so this was slow and steady. I wanted to stay off hard surfaces as much as possible and soak up some rays, so opted for some looping around Graves and Beauchief. Pleasantly surprised to be feeling better towards the end of this. Therepy.

Saturday Nov 4, 2017 #

12 PM

Running 1:00:00 11.84 km (5:04 / km) +408m 4:19 / km

Hills in Eccy woods. Usual 3 Hill route x3. Tired on the warm up and spent by the end.

7 PM

Circuits 10:00 [1]

Friday Nov 3, 2017 #

1 PM

Running 1:46:01 [2] 22.42 km (4:44 / km) +458m 4:17 / km

Up to Longshaw and back over Blacka. Cranked up the pace towards the end when it transpired I was running out of time.

7 PM

Yoga 10:00 [1]

Thursday Nov 2, 2017 #

8 AM

Cycling 30:00 [1]

12 PM

Running 48:00 [2] 10.0 km (4:48 / km) +160m 4:27 / km

Lunchtime with Matthew.

Wednesday Nov 1, 2017 #

7 AM

Cycling 25:00 [1]

6 PM

Running 1:20:46 16.48 km (4:54 / km) +498m 4:15 / km

Dark Peak club run. First time on one of these for many years and it was good to revisit one of the old classic routes over to Dungworth. A good group out and the pace was solid all the way with a couple of efforts up Spout Lane and Lodge Lane on the way home, Nails snapping at my heels. Very enjoyable and hopefully will become a regular fixture this winter.

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