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Training Log Archive: OJ

In the 7 days ending Mar 2, 2014:

activity # timemileskm+m
  Running10 11:30:00 71.46(9:39) 115.0(6:00) 5700
  Circuits5 50:00
  Running Drills1 10:00
  Total13 12:30:00 71.46 115.0 5700
averages - sleep:8.4

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MoTuWeThFrSaSu

Sunday Mar 2, 2014 #

7 AM

Running 15:00 [2] 3.0 km (5:00 / km) +30m 4:46 / km
slept:9.0

Is it me, or are these morning runs getting shorter?
8 AM

Circuits 10:00 [1]

8 PM

Running 25:00 [2] 5.0 km (5:00 / km) +60m 4:43 / km

Last run in the warm and dry, out along the waterfront. Tired today, but enjoyed taking it very easy.

Saturday Mar 1, 2014 #

7 AM

Running 20:00 [2] 4.0 km (5:00 / km) +30m 4:49 / km
slept:8.0

Bakery run with a cheeky dip in the sea. Felt so much better after this.

Circuits 10:00 [1]

2 PM

Running 1:16:00 intensity: (45:00 @2) + (10:00 @4) + (21:00 @5) 11.0 km (6:55 / km) +850m 4:59 / km

We all hiked up a Baranco to a waterfall in the morning, so all I had energy for was once up the big hill towards Arore and back down the same way. Plan was to reprise the hard effort from last weekend - I was fine for 20 mins but then my legs popped and I struggled the last flatter section. Still faster than a week ago, although familiarity no doubt helped. This was the last hill run, I'm quite relieved to have got through the week without stacking it on the technical stuff.

Friday Feb 28, 2014 #

Running 3:15:00 intensity: (2:15:00 @2) + (1:00:00 @3) 32.0 km (6:06 / km) +1300m 5:04 / km
slept:9.0

Hitched a lift over to the far side of the island and ran back linking up a selection of trails. Net downhill today after starting at about 1000m and finishing at the coast, but still clocked up a few significant climbs. Sunnier than I expected as I dropped out of the cloud almost immediately, so roasted a little, especially once I dropped back into Valle Gran Rey. Great run, felt like a bit of an adventure.
C • Bit jealous 1

Thursday Feb 27, 2014 #

7 AM

Running 25:00 [2] 6.0 km (4:10 / km) +60m 3:58 / km
slept:8.5

Morning jog plus drills and sprints - that's all for today, except for some strenuous digging on the beach.

Running Drills 10:00 [3]

Wednesday Feb 26, 2014 #

11 AM

Running 1:18:00 intensity: (50:00 @2) + (28:00 @4) 13.0 km (6:00 / km) +740m 4:40 / km
slept:8.0

From Vallehermoso up to the rim of the plateau, back via Roco Cano, a massive fin-like basalt plug. Ran hard up the climb and took the descent easy. Legs still working.
4 PM

Circuits 10:00 [1]

Tuesday Feb 25, 2014 #

Running 1:38:00 intensity: (40:00 @2) + (58:00 @3) 16.0 km (6:08 / km) +920m 4:45 / km

Opted for a flatter run today, at least once I had ticked off the initial 600m climb, all in the first 3km. This had a bit of everything - barrancos, mountain villages, scrubland and even rain forest. It was chillier than expected on the plateau, especially in a vest and shorts, oops.

Circuits 10:00 [1]

7 AM

Running 30:00 [2] 6.0 km (5:00 / km) +60m 4:46 / km
slept:8.5

Along to La Playa, back via the bakery.

Monday Feb 24, 2014 #

Running 2:08:00 intensity: (25:00 @2) + (1:43:00 @4) 19.0 km (6:44 / km) +1650m 4:42 / km
slept:8.0

Sea to summit. Nice easy gradient for first 30 mins, then a seriously steep donkey track up the side of a barranco to Cercado. After that it was all quite gentle and very good trails through misty, burned forest. Got to the summit (1487m) in 1.43 just as the early cloud was burning off, ran a short loop and bumped into Jenny and Alex, who had driven up. Accompanied them back up to support the lad on his first real peak! I was so proud.
C • Z Xmas 2
8 PM

Circuits 10:00 [1]

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