Training Log Archive: OJIn the 7 days ending Mar 11, 2012:
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Sunday Mar 11, 2012 #
11 AM
Running 1:05:30 14.0 km (4:41 / km)
Wolf's Pit fell race. Struggled from the start with tired legs (it's been a hard week), but managed to grind out a decent pace, some way off Simon Bailey who took it out from the start. Rhys was unassailable on the hills and just lost out to John Heneghan at the finish, impressive stuff. Nice route and gorgeous day, all good practice for next weekend.
4 PM
Running 40:00 [2] 8.0 km (5:00 / km)
Easy run up Rivelin to shake out the legs. Feeling pretty tired but hopefully this will flush out the DOMs a bit.
Circuits 10:00 [1]
Saturday Mar 10, 2012 #
Event: SHAFF Sprint Race 2012
9 AM
Running 1:30:00 [2] 15.0 km (6:00 / km)
Shaff urban race planning. Lots of general running around hanging controls, checking controls, taking photos and collecting controls. Great day for it and thoroughly enjoyable, although very tired by the end. Good to round it off with some more running films (including the Epic Tri) and a talk from Charlie Spedding.
Friday Mar 9, 2012 #
4 PM
Running 1:15:00 16.0 km (4:41 / km)
After procrastinating all day I finally got out for a Rivelin hills session, first time I have run this in some time. It was a bit of a breakthrough as I felt fit and fast on the hills for the first time in a while in spite of sore calves from last night. Held something back on every rep, but still running decent times. Good.
Thursday Mar 8, 2012 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km)
IW, feeling heavy-legged, possibly a bit of delayed DOMS from Tues, or it could have been the stronger than usual bombardment of solar particles. I am highly sensitive to these things, you know.
Circuits 10:00 [1]
7 PM
Orienteering 40:00 [5] 10.0 km (4:00 / km)
spiked:25/33c
Tim Tett special, urban night race from the Fat Cat. Tried to run this hard and sort of succeeded, although I got stuck quite a few times, probably an equal number down to some unmapped impassable things and my own incompetence. Nice to run in a different part of town.
Running 35:00 [2] 7.0 km (5:00 / km)
From home to Kelham island, a bit of a warm up then collecting controls after.
Wednesday Mar 7, 2012 #
11 AM
Running 1:10:10 15.0 km (4:41 / km)
IW via Rivelin and an effort up the Coppice (a bit half-hearted and with a heavy work pack in 5.10). Got lucky with a nice gap in the weather and quite enjoyed this despite the slippy mud and tired legs.
Circuits 10:00 [1]
6 PM
Running 30:00 [3] 6.0 km (5:00 / km)
HFW via Bolehill Park, feeling pretty good and moving OK.
Tuesday Mar 6, 2012 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km)
IW, bit flat this morning, was hoping to feel a bit better than this after an easy day yesterday. Traveling and surveying still taking its toll, I guess.
Circuits 10:00 [1]
4 PM
Running 1:02:00 13.0 km (4:46 / km)
HFW to drop bag off then on to Hillsborough Park and a session of 10xstrides off 40 secs up and down one of the paths, 22s for the ups, 20s for the downs. Followed by 6x death intervals off 90 secs: 2.25, 2.25, 2.24, 2.24, 2.25, 2.24. Times nothing special but happy to keep them consistent, had to work hard on the last one. Good session, toughest for some time.
Monday Mar 5, 2012 #
8 AM
Running 35:00 [2] 7.0 km (5:00 / km)
Easy morning run along the front from Paignton to Torquay. Nice running on the red sand, less so on a steep climb up and over some cliffs. Mainly did this to make room for a veggie fry-up.
6 PM
Running 45:00 [3] 10.0 km (4:30 / km)
Loxley loop after a long drive home to loosen up the stiff legs. Felt pretty good and a nice cold, celar evening for it.
Circuits 10:00 [1]