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Training Log Archive: OJ

In the 7 days ending Dec 23, 2012:

activity # timemileskm+m
  Running8 6:24:00 46.6(8:14) 75.0(5:07) 2390
  Cycling2 2:20:00 920
  Circuits7 1:10:00
  Running Drills3 15:00
  Total17 10:09:00 46.6 75.0 3310
averages - sleep:7.3

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Sunday Dec 23, 2012 #

2 PM

Circuits 10:00 [1]
slept:6.0 (rest day)

Saturday Dec 22, 2012 #

6 AM

Circuits 10:00 [1]
slept:7.5

8 PM

Running 1:25:00 [3] 17.0 km (5:00 / km) +400m 4:28 / km

Evening run from Wyming Brook up to High Nebb, down to the bottom of the plantation, back via Stanage Pole. The rain didn't let up but I loved every minute of it, longest run for a while and almost pain-free. Now for a couple of days off on Kim's recommendation to consolidate the gains and let things settle down.
C • New Year 1

Friday Dec 21, 2012 #

6 AM

Circuits 10:00 [3]
slept:6.5

Smashed.
7 PM

Running 55:00 intensity: (20:00 @2) + (35:00 @3) 11.0 km (5:00 / km) +200m 4:35 / km

Out to Parkwood Springs for a lap of the MTB track and back. Great place for reps, about 1.5miles with quite a bit of climb and descent and some good technical running. Jarred the hip a few times due to slippery conditions and poor quality of headlight.

Running Drills 5:00 [2]

Thursday Dec 20, 2012 #

7 AM

Circuits 10:00 [1]
slept:7.5

11 AM

Cycling 40:00 [1] +100m

Cycling to see Kim and back. Wet. Grim.
7 PM

Running 1:17:00 intensity: (25:00 @2) + (52:00 @5) 15.0 km (5:08 / km) +800m 4:03 / km

Evening session of 5xHero's. Struggled to imagine completing this on the first hill, and though I wouldn't go so far as to say it got easier, it certainly became more realistic as the session went on. A wet and wild evening with rivers running down the streets, this is what it's all about. 6.05, 6.02, 6.07, 6.15, 6.11. Pleased to finish reasonably strongly.

Wednesday Dec 19, 2012 #

7 AM

Circuits 10:00 [1]
slept:7.5

9 AM

Running 25:00 [2] 5.0 km (5:00 / km) +160m 4:19 / km

IW via Crookes PO. My hip was inexplicably sore again this morning, after two days with no pain at all. The unpredictablility of this injury is doing my head in. Carols later, maybe?

Running Drills 5:00 [3]

5 PM

Running 12:00 [3] 3.0 km (4:00 / km)

HFW.
7 PM

Running 1:00:00 [2] 11.0 km (5:27 / km) +250m 4:54 / km

DPFR carols at the Headstone in the driving wind and rain, just how I like it. Then a run up to the Pole with Nails enjoying the raging weather and having some company for a change.

Tuesday Dec 18, 2012 #

7 AM

Circuits 10:00 [1]
slept:8.0

11 AM

Cycling 1:40:00 intensity: (40:00 @2) + (1:00:00 @3) +820m

Took advantage of a dry/not frozen day to get out on the bike. Ewden, Strines, Dungworth, rode hard and legs shot by the end. Bike needs some tinkering.

Monday Dec 17, 2012 #

7 AM

Circuits 10:00 [1]
slept:8.0

8 AM

Running 55:00 intensity: (25:00 @2) + (30:00 @4) 10.0 km (5:30 / km) +500m 4:24 / km

IW via Hero's for 3xsteady efforts up the hill. 6.42, 6.35, 6.34 with a work bag. Hip pretty good, but a bit stiff after.
5 PM

Running 15:00 [2] 3.0 km (5:00 / km) +80m 4:25 / km

HFW, feeling quite good and almost pain-free.

Running Drills 5:00 [2]

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