Training Log Archive: OJIn the 31 days ending Jul 31, 2012:
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Tuesday Jul 31, 2012 #
2 PM
Running 50:00 [2] 10.0 km (5:00 / km)
slept:8.0
Steady up Loxley. Still feeling tired from the weekend, but refreshed after a much better night last night. Actually quite nice to run in the mizzle for a change.
Monday Jul 30, 2012 #
6 PM
Running 30:00 [2]
slept:5.0
HFW, sore quads.
Sunday Jul 29, 2012 #
8 AM
Running 1:18:00 10.0 km (7:48 / km) +1150m 4:57 / km
slept:7.0
4xCrookstone reps, same session as a month ago. Felt tired this morning after a gruelling day of flat-pack assembly yesterday, but the session went OK, significantly faster than last time in spite of the lusher grass and bilberry underfoot. 11.22, 11.39. 11.40, 11.53 on the ups (ran every step on the first two, powerwalked the second two). 3.57, 3.52, 3.52, 3.34 on the downs (took a rest at the top before the final descent. Broken by the end of this.
Saturday Jul 28, 2012 #
8 AM
Running 1:06:59
slept:6.0
Hallam parkrun, groggy after a late night watching the olympic antics. Thought I would let Mike pull me round, but he was suffering from a sore head, so I had to do my own hard work. Ran a controlled sort of race without expecting much, 16.59, which could be worse given the complete lack of speed work of late. It would be nice to bring this down a bit over the next few months, we will see.
1 PM
Running 15:00 [2] 3.0 km (5:00 / km)
Dashing back and forth between my house and Rob's trying to both watch the men's road race and get a new washing machine delivered. Gutted for Cav et al.
Friday Jul 27, 2012 #
4 PM
Running 30:00 [2] 6.0 km (5:00 / km) +200m 4:17 / km
slept:6.0
Easy jog up to BHP, down via Bates street and Blake street.
11 PM
Circuits 10:00 [1]
Thursday Jul 26, 2012 #
1 PM
Running 1:35:00 [3] 20.0 km (4:45 / km) +500m 4:13 / km
slept:7.0
HF Hathersage via High Nebb in the heat of the midday sun. Starting to get a bit of bounce back after Arrochar?
Wednesday Jul 25, 2012 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km)
slept:6.0
IW. Very sleepy.
12 PM
Running 15:00 [2] 3.0 km (5:00 / km)
HFW. Didn't want to overdo things on my first day back at the office...
6 PM
Running 1:00:00 12.0 km (5:00 / km) +600m 4:00 / km
Up Rivelin for a warm up then 3xlong reps up Den Bank from Rivelin Valley Road then 3xshort reps up the steep field. No watch so no idea how long they took. Felt pretty good on the hills, not killing myself, just trying to learn efficiency.
Tuesday Jul 24, 2012 #
4 PM
Running 35:00 6.0 km (5:50 / km) +200m 5:00 / km
slept:7.0
Lazy run up to BHP, injected a bit of pace with 8xhill bounds on the way back down. Even that was enough to overheat, it felt great!
11 PM
Circuits 10:00 [1]
Monday Jul 23, 2012 #
1 PM
Cycling 1:40:00 +420m
slept:7.0
Went for a spin out to Ewden and Strines. Pushed on the climbs and felt pretty good, bit gusty but otherwise lovely day to be out on a bike.
Sunday Jul 22, 2012 #
2 PM
Running 2:30:00 30.0 km (5:00 / km) +600m 4:33 / km
slept:5.0
Dropped Jenny and Alex in Totley and ran home via Blacka, Burbage and Stanage, back down Rivelin and over Stannington for an extra climb. Very tired today but really enjoyed being out in the Peak in the sunshine. I tried to push a bit harder on the climbs and descents, running easier on the flat. Stopped off for a quick dip in the reservoir at Rivelin and cruised home from there. Hayfever-tastic by the end, very late this year.
Saturday Jul 21, 2012 #
8 AM
Running 30:00 [2] 6.0 km (5:00 / km) +150m 4:27 / km
slept:5.0
BHP on a croissant and newspaper mission.
5 PM
Cycling 1:15:00 [2] +330m
Usual Moscar route, great day for it.
Friday Jul 20, 2012 #
1 PM
Running 1:10:00 16.0 km (4:23 / km) +200m 4:07 / km
slept:6.0
Up Porter to the Ox Stones while Jen met the NCT crowd in Endcliffe Park. Nice to get out to the Peak, albeit briefly. Water water everywhere.
10 PM
Circuits 10:00 [1]
Back and core stuff.
Thursday Jul 19, 2012 #
5 PM
Running 48:00 9.0 km (5:20 / km) +400m 4:22 / km
slept:7.0
Tweaked my back today after noticing a few warning signs in the last few days. Too much bending over nappy changing and picking up Alex, not to mention napping on the couch and slumping on a sofa all day long. I need to watch my posture and get back into a bit of core strength training if I want to be a useful sort of dad. Went out for a run up to BHP then down to Rivelin and twice up Heroes at a steady sort of pace. The back felt a bit more relaxed by the end.
Wednesday Jul 18, 2012 #
5 PM
Running 54:22 13.0 km (4:11 / km)
slept:7.0
Better night last night and feld revived today. Went for a cruise up Rivelin with an effort back down in 14.22. Not too bad considering the complete lack of anything approaching speed work that I have done of late. Saw a deuce of Bakers along the way.
Tuesday Jul 17, 2012 #
4 PM
Running 1:00:00 [2] 13.0 km (4:37 / km) +250m 4:13 / km
slept:6.0
Went to a baby first aid course at the hospital then ran home via Coppice Track and Stannington. Had a minor crash today, could barely stay awake through the first aid course then struggled my way home. I guess that the successive days of poor sleep are adding up...I've been trying to limit my caffeine intake so far, but I might have to abandon that strategy.
Monday Jul 16, 2012 #
4 PM
Running 50:00 [3] 11.0 km (4:33 / km) +150m 4:15 / km
slept:6.0
Up to Loxley Common and a bit of looping around. Better night last night so feeling a bit more human.
Sunday Jul 15, 2012 #
4 PM
Running 35:00 7.0 km (5:00 / km) +150m 4:31 / km
slept:3.0
Got out during a feed and ran up to BHP in the sunshine. Felt dazed, as if my body was not my own. Did a few hill bounds on the way back down to get the blood pumping. Much more awake after this.
Saturday Jul 14, 2012 #
9 PM
Running 55:00 12.0 km (4:35 / km) +150m 4:19 / km
slept:5.0
Up Rivelin and the coppice track after a day of entertaining relatives at home. Head very tired but my legs felt good and set the pace. Felt strangely anxious the whole time, but the run helped me to process some of the emotional overload of the past few days.
Friday Jul 13, 2012 #
Note
slept:8.0 (rest day)
Home from the hospital with Jenny and Alex.
Thursday Jul 12, 2012 #
Note
slept:3.0
Alexander Victor popped out into the world at 12.51 this morning, 2 weeks early and a good 8'11. Mum shattered but doing well. Dad euphoric but largely useless. Looking forward to sleepless nights to come!
10 PM
Running 25:00 [3] 5.0 km (5:00 / km)
Got kicked out of the hospital at 9pm to a beautiful pink sunset. Pulled on my shoes and went straight out. How could I not go for a run on my son's birthday?
Wednesday Jul 11, 2012 #
Note
slept:6.0 (rest day)
Woken at 5 to the signs of early labour. A long and emotional day lay ahead!
Tuesday Jul 10, 2012 #
5 PM
Running 55:00 [3] 12.0 km (4:35 / km)
Up to Loxley Common after an interview in Leeds. It felt good to push the pace, it always does after an interview with so much nervous energy to burn off.
Monday Jul 9, 2012 #
5 PM
Running 25:00 [2]
Easy HFW, quads complaining, but not too bad all told.
Sunday Jul 8, 2012 #
Note
(rest day)
No.
Saturday Jul 7, 2012 #
11 AM
Running 3:20:17 [4] 25.0 km (8:01 / km) +2500m 5:20 / km
Arrochar Alps, British champs long. Wow, that was a race and a half. After feeling pretty ropey all week I was more than a bit concerned about just getting round this. Set off in the mix on the mercifully gently-paced 4-mile run out to the foot of the climbs proper, where a front group of Morgan, Joe and Ben took off at a fast power-walk that I couldn't match. Tucked in behind Rhys, Findlay and Lloyd once he reeled us in (after taking a different line) and the hill just kept coming...one Kinder, two Kinders, three...750m straight down the side on some steep grassy shelves and hit the dam at the bottom with jelly legs already, still 3 Munros to go. Lloyd and Findlay pulled out a gap on Ben Vane and Rhys and I got caught by Pete Vale and Karl Gray, and we ground it out together, catching glimpses of the leaders way up above our heads. We diverged on different lines on the way down to the next coll and reconverged again on the way up Beinne Ime, which was a scramble on all fours for much of the way, with Rhys and I setting the pace. A fast and gentle descent to the next coll saw me almost drop off the back of the group and I was getting concerned that I would have no chance on the last big downhill to the finish. But I was pleased to discover that my legs felt fine as we set off up the final climb to Beinn Narnain so I dug in and ran much of it, which took me back up to Rhys who had pulled away at the front. Neither of us found the right line off the top but Rhys lost more than me and I managed to get a bit of a gap in spite of getting a bit crag bound and having to clamber over some exposed greasy boulders to get back on track. The 900m+ descent turned out to be rocky, technical and slippery all the way, so I went for it as much as I could, well aware that Rhys and Karl were right behind me with all the benefit of my line finding. At one point I took a 5m slide down a rock slab and narrowly missed falling down a crag into a stream, but managed to hit the track at the bottom in one piece and with energy to spare for the 1.5 mile run in to the finish, probably the best I have felt at the end of a long race this year. 7th place, 13 mins down on a new record by Ben Bardsley, my best result for ages and a great way to tick off 4 munros!
Running 5:00 [2] 1.0 km (5:00 / km)
Warm up, no warm down - sat in a river for a while and got bad cramps.
Friday Jul 6, 2012 #
6 PM
Running 25:00 [2] 5.0 km (5:00 / km)
Arrived at Arrochar and went out for an easy trot with Rhys, checking out the end of the race. Didn't quite make it all the way up Beinn Narnain for our evening jog like Lloyd did.
Thursday Jul 5, 2012 #
8 AM
Running 56:00 12.0 km (4:40 / km)
IW up Rivelin, Coppice, BHP. Felt flat as a pancake, very odd after a day off. Muggy sort of weather, I could feel the sky pressing down on me.
Wednesday Jul 4, 2012 #
Note
(rest day)
Feeling sore-legged and tired so took a day off. Want to feel better than this on Saturday.
Roxette in Manchester in the evening! (really)
Roxette in Manchester in the evening! (really)
Tuesday Jul 3, 2012 #
6 PM
Running 31:00 6.0 km (5:10 / km)
HFW, boring again, but ran 10xhill bounds at the end to make it less so. Tired so a minimal day, mainly resting up this week.
Monday Jul 2, 2012 #
6 PM
Running 35:00 [2] 7.0 km (5:00 / km)
HFW via BHP. Short because I was running late. Boring.
Sunday Jul 1, 2012 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km)
Morning cruise along the Strawberry Line in a heavy downpour.
5 PM
Running 45:00 [2] 10.0 km (4:30 / km)
Back to Sheffield and went for a steady run up Rivelin to loosen up.