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Training Log Archive: OJ

In the 7 days ending Apr 14, 2013:

	activity	#	time	miles		km		+m
	Running	10	7:46:00	63.38	(7:21)	102.0	(4:34)	1730
	Circuits	5	50:00
	Orienteering	1	20:00	3.11	(6:26)	5.0	(4:00)	80
	Total	14	8:56:00	66.49		107.0		1810
averages - sleep:7.8

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Sunday Apr 14, 2013 #

7 PM

Running 45:00 [2] 9.0 km (5:00 / km)
slept:8.0

In Liverpool for a spot of tourism. Ran out along the waterfront and visited the two cathedrals (just greedy). nice run but tired legs after yesterday.

Saturday Apr 13, 2013 #

11 AM

Running 1:16:00 18.0 km (4:13 / km) +500m 3:42 / km
slept:7.5

Coppice track set of Kenyan hills. Hit this session hard and felt surprisingly good with times to match. started and finished at the top, 3.55, 4.53, 3.52, 4.52, 3.51, 4.46. Had hoped to stay inside 4 for the downs and 5 for the ups, so pleased to be well on the right side of that. The run home was a struggle.

9 PM

Circuits 10:00 [1]

Friday Apr 12, 2013 #

8 AM

Running 55:00 [2] 11.0 km (5:00 / km) +250m 4:29 / km
slept:8.0

IW via BHP, botanical gardens, cemetery and the moor. Errands to run.

5 PM

Running 15:00 [2] 3.0 km (5:00 / km) +60m 4:33 / km

HFW still tired from Weds.

9 PM

Circuits 10:00 [1]

Thursday Apr 11, 2013 #

6 PM

Running 45:00 [2] 9.0 km (5:00 / km) +100m 4:44 / km
slept:7.0

Loxley after dinner. Felt surprisingly good, the niggles from the end of last night's run had eased, only the hip was a little sore, but nothing special. But still, another easy day tomorrow.

Circuits 10:00 [1]

Wednesday Apr 10, 2013 #

7 PM

Running 2:20:00 34.0 km (4:07 / km) +380m 3:54 / km
slept:8.0

Long and hard evening session on the TPT. Ran 51 mins out at moderate tempo, couple of minutes jog and eat jelly babies, then back in 49. Set off a bit later than intended and the light had faded for the last 40 mins or so, struggled to see my footing in Wharncliffe, although it wasn't too much of a problem on the wide cycle trails. Smashed on the way back into Hillsborough. Splits:

Beeley to start of TPT: 8.59
Pylon: 12.03
Pylon: 9.18
Sculpture: 9.55
Bridge: 5.12
Oxsprings turnaround: 5.31 (51.00)
Bridge: 4.54
Sculpture: 5.20
Pylon: 9.55
Pylon: 9.10
Start of TPT: 11.17
Beeley - overshot in the dark: 8.22 (49.00)

Tough end to a tough few days training.

Tuesday Apr 9, 2013 #

8 AM

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

IW, BHP, much better this morning.

5 PM

Running 10:00 [2] 2.0 km (5:00 / km)

HFW.

Orienteering 20:00 [3] 5.0 km (4:00 / km) +80m 3:42 / km

A couple of old sprintervals on the way. Legs still sore from Sunday so nothing too hard, just reminding myself how to read a map.

9 PM

Circuits 10:00 [1]

Monday Apr 8, 2013 #

8 AM

Running 30:00 [2] 6.0 km (5:00 / km) +180m 4:21 / km
slept:8.0

IW, BHP extended. Tired.

5 PM

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

BHP, tired, but with a spring in my step after seeing the news!

9 PM

Circuits 10:00 [1]

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