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Training Log Archive: OJ

In the 7 days ending Feb 3, 2013:

activity # timemileskm+m
  Running10 6:22:32 47.85(8:00) 77.0(4:58) 1410
  Circuits5 50:00
  Total15 7:12:32 47.85 77.0 1410
averages - sleep:7.7

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Sunday Feb 3, 2013 #

2 PM

Running 1:50:00 [2] 21.0 km (5:14 / km) +200m 5:00 / km
slept:7.0

Shooting the breeze with Rob on a steady run out to Damflask. Good day for it and nice to have some company, legs a little sore after parkrun but nothing serious, hip grumbling away.

Saturday Feb 2, 2013 #

8 AM

Running 47:32 intensity: (30:00 @2) + (17:32 @5) 11.0 km (4:19 / km) +100m 4:08 / km
slept:9.0

Hillsborough Parkrun on a gorgeous morning. First hard run after cold and first fast effort since hip injury, so took it as a tempo effort and thoroughly enjoyed myself. 2nd behind Rob who was making the rest of us look all wan and pasty, don't know the time yet but it's certain not to be fast - this is a hillier route than Endcliffe and rumored to be long. (17.32) No ill effects after and even felt as though my ear was a little improved in the afternoon, and hip no worse than usual, so all good.
7 PM

Circuits 10:00 [1]

Friday Feb 1, 2013 #

6 AM

Circuits 10:00 [1]
slept:7.5

8 AM

Running 40:00 [2] 8.0 km (5:00 / km) +240m 4:21 / km

Tired today so took it easy. A short run to work extended because I forgot something and had to loop back via home.
2 PM

Running 20:00 intensity: (15:00 @2) + (5:00 @4) 4.0 km (5:00 / km) +120m 4:21 / km

HFW with an effort up Blake Street and 5xhill bounds thrown in. Covering a lot more ground on the bounds than I was a few weeks ago, which is strange. Perhaps something has loosened off after all while I have been lying in bed feeling sorry for myself?

Thursday Jan 31, 2013 #

7 AM

Circuits 10:00 [1]
slept:7.5

1 PM

Running 50:00 [3] 11.0 km (4:33 / km) +200m 4:10 / km

IW via Rivelin and Den Bank. Ran quite hard to cover the distance without wasting any time.
5 PM

Running 15:00 [3] 3.0 km (5:00 / km) +80m 4:25 / km

HFW in a rush again.

Wednesday Jan 30, 2013 #

Note
(rest day)

In Bristol for the day, no time for training, but feeling a bit perkier by the evening.

Tuesday Jan 29, 2013 #

7 AM

Circuits 10:00 [1]
slept:7.0

9 AM

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

IW contending with hilarious post-illness DOMS brought on by my hardcore day of jogging yesterday. Ear still stuffed. Literally.
3 PM

Running 30:00 [3] 6.0 km (5:00 / km) +150m 4:27 / km

HFW a bit faster, still sore.

Monday Jan 28, 2013 #

7 AM

Circuits 10:00 [1]
slept:8.0

8 AM

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

IW. Felt surprisingly fine - legs and lungs working nicely, just this ear giving me gyp. Felt unbelievebaly good to get running.

2013 take two. Aaaaaand action!
5 PM

Running 15:00 [2] 3.0 km (5:00 / km)

HFW, got wet.

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