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Training Log Archive: OJ

In the 7 days ending Apr 7, 2013:

	activity	#	time	miles		km		+m
	Running	9	8:14:37	64.0	(7:44)	103.0	(4:48)	2470
	Circuits	5	50:00
	Orienteering	1	32:18	4.35	(7:26)	7.0	(4:37)	250
	Total	14	9:36:55	68.35		110.0		2720
averages - sleep:7.5

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Sunday Apr 7, 2013 #

8 AM

Running 1:53:00 23.0 km (4:55 / km) +1200m 3:54 / km
slept:8.0

Mini 3 Peaks. From Cutthroat Bridge over Bamford Edge then Win, Lose, Win, Bamford again and back. Took Mr Baker's advice and ran the downs and flats hard, took the climbs as 'recovery'. Sort of worked, except that the climbs are steep and long enough that just keeping moving reasonably well makes them quite tough, so the whole run ends up as a pretty sustained effort. A good session though on a gorgeous morning with snow conditions no longer posing any obstacle to running.

Saturday Apr 6, 2013 #

8 AM

Running 51:37 12.0 km (4:18 / km) +100m 4:08 / km
slept:7.5

Hillsborough Parkrun, pushed hard from the start and ran a solo effort for a significant PB, makes me wonder what I have been faffing about doing the last few times. Laps in 5.23, 5.31, 5.31, 11, suffering towards the end. That's more like it.

2 PM

Running 20:00 [2] 4.0 km (5:00 / km)

Easy jogging at a sunny Graves Park with Alex in the chariot, not falling asleep.

9 PM

Circuits 10:00 [1]

Friday Apr 5, 2013 #

8 AM

Running 45:00 [2] 9.0 km (5:00 / km) +250m 4:23 / km
slept:7.5

IW via BHP and Crosspool. Tired but moving well. Slipped on the ice above the stables and bashed my knee, then got overtaken (almost - I sped up, obviously) by a girl on the way through Crosspool.

5 PM

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

HFW feeling pretty flat. Ran 8xhill bounds to try to inject some spring into my stride.

9 PM

Circuits 10:00 [1]

Thursday Apr 4, 2013 #

9 AM

Running 2:15:00 29.0 km (4:39 / km) +450m 4:19 / km
slept:8.0

Treated myself to a steady long one out to Cannon Hall to meet Jen, Alex and the Beavers. Kept the legs turning over well and focused on good form, which was interrupted only by the odd snow drift blocking paths. Needed to keep moving quite fast just to stay warm in the biting wind.

9 PM

Circuits 10:00 [1]

Wednesday Apr 3, 2013 #

8 AM

Running 1:05:00 [2] 13.0 km (5:00 / km) +250m 4:34 / km
slept:7.5

IW, Coppice Track with a heavy bag. Lovely day for it though and feeling pretty good by the end. Hip not nearly as stiff as I though it might be, which is encouraging after the weekend.

5 PM

Running 25:00 [3] 5.0 km (5:00 / km) +100m 4:33 / km

HFW, BHP, moving better.

7 PM

Circuits 10:00 [1]

Tuesday Apr 2, 2013 #

10 PM

Circuits 10:00 [1]
slept:7.0 (rest day)

Long drive home from Bristol. Feeling stiff and tired.

Monday Apr 1, 2013 #

10 AM

Orienteering race 32:18 [5] 7.0 km (4:37 / km) +250m 3:55 / km
slept:7.0

JK relay, first leg for a change due to childcare issues. Not feeling it this morning, but gave it a solid bash and ran OK, in spite of dropping a bit of time on 2 and 4 to let Yannick and Kris escape. My legs had just about woken up by the end of this and I was feeling pretty good by the last couple of hills. Handed over at the back of the pack in 7th? - Aidan pulled us up to 2nd with a great run and Nick brought us in 4th, doing well to hold off most of the competition from behind. Could have been a medal on another day, oh well, no buffs to show for the JK this year.

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

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