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Training Log Archive: OJ

In the 7 days ending Dec 8, 2013:

activity # timemileskm+m
  Running11 9:19:00 68.97(8:06) 111.0(5:02) 3490
  Circuits5 50:00
  Total16 10:09:00 68.97 111.0 3490
averages - sleep:7.9

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MoTuWeThFrSaSu

Sunday Dec 8, 2013 #

12 PM

Running 1:20:00 intensity: (45:00 @2) + (35:00 @5) 16.0 km (5:00 / km) +680m 4:07 / km
slept:8.5

Rivelin Hills, pushed harder than last week to make it into a real session. Not exactly flying up the hills, but giving them a decent seeing to.

- Splits

Saturday Dec 7, 2013 #

10 AM

Running 1:00:00 [2] 12.0 km (5:00 / km) +220m 4:35 / km
slept:7.5

Steady run from Darton out through the YSP, Canklow, chippy and back. Started off feeling sluggish and tired, but had a spring in my step by the end. Could have been the anticipation of a plateful of chips.
7 PM

Circuits 10:00 [1]

Friday Dec 6, 2013 #

8 AM

Running 45:00 [2] 9.0 km (5:00 / km) +220m 4:27 / km

IW, BHP, Crosspool. Nice cold clear morning, but struggled my way up the hill. A few days of training is taking its toll, roll on the adaptation!
5 PM

Running 27:00 intensity: (15:00 @2) + (12:00 @5) 5.0 km (5:24 / km) +200m 4:30 / km

HFW, 6xBlake St with a work bag. 5.56, 5.54, 5.53, 5.59(!), 5.56, 5.58. Stuffed.

Thursday Dec 5, 2013 #

8 AM

Running 25:00 [2] 5.0 km (5:00 / km) +120m 4:28 / km
slept:8.0

IW, like a sack o spuds.
12 PM

Running 50:00 intensity: (10:00 @2) + (40:00 @3) 11.0 km (4:33 / km) +120m 4:19 / km

Lunchtime run with Danger. Had a good chat about all things training. Dave was looking fast, he was clearly jogging, while I was working harder than normal to keep up. Got battered by the elements, which was great!
5 PM

Running 27:00 intensity: (15:00 @2) + (12:00 @5) 5.0 km (5:24 / km) +180m 4:35 / km

HFW via Blake St for a quick session of 6 reps. Horrible headwinds and a work bag slowing me down but got it done.
7 PM

Circuits 10:00 [1]

Wednesday Dec 4, 2013 #

6 AM

Running 40:00 [2] 8.0 km (5:00 / km) +190m 4:28 / km
slept:7.5 (rest day)

Early and dark, but another beautiful morning. Legs surprisingly good, but banking an easy day anyway.
7 PM

Circuits 10:00 [1]

Tuesday Dec 3, 2013 #

9 AM

Running 2:03:00 intensity: (1:18:00 @2) + (45:00 @3) 22.0 km (5:35 / km) +850m 4:41 / km
slept:8.5

Took advantage of a strike at work and had a longish one in the Peak. Cutthroat Bridge, Bamford Edge, Win Hill, Hagg Farm, Fairholmes, up and over and back. Bit longer than I planned but took it steady and it was a pleasure.
C • Longer than planned 1
9 PM

Circuits 10:00 [1]

Monday Dec 2, 2013 #

6 AM

Running 30:00 [2] 6.0 km (5:00 / km) +160m 4:25 / km
slept:7.5

BHP in the dark. Not too bad, really.
3 PM

Circuits 10:00 [1]

7 PM

Running 52:00 intensity: (15:00 @2) + (37:00 @5) 12.0 km (4:20 / km) +550m 3:32 / km

And so it begins. Impromptu set of Steel Bank reps, just got out of the front door and it seemed like a good idea. 1.11, 1.39, 1.47, 1.55, 1.56, 1.58, 3.12, 0.51, 1.04, 1.21. Actually quite enjoyed myself, although struggling from about the 6th rep onwards.

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