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Training Log Archive: OJ

In the 7 days ending Dec 16, 2012:

activity # timemileskm+m
  Running11 6:42:00 47.22(8:31) 76.0(5:17) 2560
  Circuits7 1:10:00
  Running Drills4 20:00
  Total17 8:12:00 47.22 76.0 2560
averages - sleep:7.9

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MoTuWeThFrSaSu

Sunday Dec 16, 2012 #

8 AM

Running 45:00 [3] 9.0 km (5:00 / km) +150m 4:37 / km
slept:8.5

Easy running around Heaton Park, hip not as comfortable as yesterday.

Running Drills 5:00 [2]

9 PM

Circuits 10:00 [1]

Watching SPOTY. The right winner, shame Mo wasn't in the top 3.

Saturday Dec 15, 2012 #

8 AM

Running 45:00 intensity: (30:00 @2) + (15:00 @5) 9.0 km (5:00 / km) +250m 4:23 / km
slept:9.0

And the sequel to last night. Astonishingly the hip felt great this morning, I managed 15 mins without a twinge, then did some more drills and 5x1.30 hill reps. Great!

Running Drills 5:00 [2]

9 PM

Running Drills 5:00 [2]

Running 15:00 intensity: (10:00 @2) + (5:00 @4) 3.0 km (5:00 / km) +100m 4:17 / km

Evening leg stretch with 8xhill bounds and another set of drills. Leg feeling good, maybe this is the missing part of the jigsaw? Time will tell.

Circuits 10:00 [1]

Friday Dec 14, 2012 #

7 AM

Circuits 10:00 [1]
slept:6.5 (rest day)

9 PM

Running 25:00 [2] 5.0 km (5:00 / km) +100m 4:33 / km

Ugh, that felt awful. Short jog up Ouseburn after a long drive to Newcastle. Needed to stretch my legs in spite of the foul weather but my hip ached horribly right from the off. Eventually I resorted to some sidesteps, crossovers and skips back-and-forth along a foot bridge in a bid to loosen things off.

Running Drills 5:00 [3]

Thursday Dec 13, 2012 #

7 AM

Circuits 10:00 [1]
slept:8.5

Had an unexpected (and accidental) lie in today as both of my alarms (watch and Alex) failed to go off until 7.30!
9 AM

Running 15:00 [2] 2.0 km (7:30 / km) +80m 6:15 / km

Walked over to Hunters Bar with the running chariot so that Jen could have a meeting at work. I ran the hills at an easy pace while Alex slumbered.
7 PM

Running 1:12:00 [3] 14.0 km (5:09 / km) +600m 4:14 / km

Decent pace up to Back Tor, Lost Lad, down to the reservoir and back the same way. Freezing fog reduced visibility to ~5m and I neglected to bring either map or compass, so I was a little concerned about retracing my steps, especially as I have a history of navigational issues in these hills. I built myself a small cairn at one point to make sure I found my way home. The frozen ground was jewel-encrusted and sparkling in my torch beam, which sent me into a reverie that helped to take my mind off my hip and other things.

Wednesday Dec 12, 2012 #

7 AM

Circuits 10:00 [1]
slept:7.0

8 AM

Running 30:00 [2] 5.0 km (6:00 / km) +160m 5:10 / km

IW via BHP and Crookes PO. Struggletown.
5 PM

Running 25:00 [2] 5.0 km (5:00 / km) +120m 4:28 / km

HFW via Crookes, feeling good this evo!

Tuesday Dec 11, 2012 #

7 AM

Circuits 10:00 [1]
slept:7.5

7 PM

Running 1:08:00 intensity: (12:00 @2) + (56:00 @5) 12.0 km (5:40 / km) +600m 4:32 / km

Steel Bank Hills with an extension - bottom 10 hills up to South Road followed by the top 7 hills up from South Road. Brutal. 1.14 (Palm St), 1.44 (Freedom Rd), 1.50 (Carr St), 1.56 (Industry), 1.58 (Hoole), 2.04 (Cundy), 3.08 (Burgoyne), 0.50 (Cromwell), 1.04 (Duncombe), 1.24 (Fulton), 1.06 (Fulton - carried straight on without a rest), 0.34 (Duncombe), 0.49 (Cromwell), 1.02 (Hadfield), 1.26 (Fir), 1.27 (Greenhowe), 1.06 Highton).Plenty of black ice around.

Monday Dec 10, 2012 #

7 AM

Circuits 10:00 [1]
slept:8.0

9 AM

Running 40:00 [2] 8.0 km (5:00 / km) +200m 4:27 / km

IW via BHP and a loop around Crookes via PO. Not too bad considering yesterday's run.
5 PM

Running 22:00 intensity: (15:00 @2) + (7:00 @4) 4.0 km (5:30 / km) +200m 4:24 / km

HFW with a quick stop off for 10xhill bounds. Felt good this evening and wanted more, will save it for something more substantial tomorrow evening, all being well.

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