Training Log Archive: OJIn the 7 days ending Mar 10, 2013:
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Sunday Mar 10, 2013 #
4 PM
Running 59:57 13.0 km (4:37 / km) +250m 4:12 / km
slept:6.5
5x3/1s up Rivelin followed by a Coppice track effort in 4.57 (into a strong headwind). I found the session harder than expected, perhaps after an early start in Copenhagen this morning, a long journey home and a big sunday lunch at the Three Merry Lads.
Saturday Mar 9, 2013 #
8 AM
Running 45:00 [3] 10.0 km (4:30 / km)
slept:7.5
Pre-conference run around the sights of Copenhagen - out to the fortress where I stumbled over the Little Mermaid, which is tucked away inconspicuously on the waterfront. Nice to blow away the cobwebs after a late, boozy night last night.
10 PM
Circuits 10:00 [1]
Friday Mar 8, 2013 #
7 AM
Circuits 10:00 [1]
slept:7.0 (rest day)
No training and ate my body weight in Danish pastries, including one that was about the size of my head.
Thursday Mar 7, 2013 #
6 AM
Circuits 10:00 [1]
slept:7.5
1 PM
Running 45:00 10.0 km (4:30 / km)
I didn't expect to get out for a run today due to a busy schedule, but I managed to squeeze one in in between a lecture in Birmingham and a train to Manchester airport. Anticipated a dull plod through the urban jungle, but stumbled across a canal and had a great run around the network of waterways - this would make a great bit of orienteering terrain, has it been mapped and if so, why not!?
Wednesday Mar 6, 2013 #
8 AM
Running 55:00 [2] 11.0 km (5:00 / km) +250m 4:29 / km
slept:8.0
IW via the SYO lockup. The steel grey sky merged with the asphalt and concrete this morning to create a uniform gloom, which I actually quite enjoyed.
4 PM
Running 35:00 7.0 km (5:00 / km) +300m 4:07 / km
HFW via 10xBlake street to burn off some frustration. Thought I might struggle after a stressful few days but it felt quite easy to hold the pace tonight: 54, 53, 52, 52, 52, 53, 54, 52, 52, 52 off 2 mins. Ten in sub-50s must be possible, but maybe not just yet.
9 PM
Circuits 10:00 [1]
Tuesday Mar 5, 2013 #
Running 1:00:00 11.0 km (5:27 / km) +140m 5:08 / km
Hillsborough Park with the lad. It took him a couple of laps to settle down, then I ran three faster laps before he woke up and I headed for home.
6 AM
Circuits 10:00 [1]
slept:7.5
8 PM
Running 15:00 [2] 3.0 km (5:00 / km)
HFW.
Monday Mar 4, 2013 #
10 AM
Running 45:00 [2] 9.0 km (5:00 / km) +100m 4:44 / km
slept:8.0 (rest day)
The luxury of having an interview in Sheffield was that I could escape for a run up Porter between presentation and networking lunch and before the interview itself. This blew away the cobwebs and helped me to compose myself for the afternoon.