Training Log Archive: OJIn the 7 days ending Jul 29, 2012:
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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.