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Training Log Archive: OJ

In the 7 days ending May 18, 2014:

activity # timemileskm+m
  Running9 6:05:00 44.74(8:10) 72.0(5:04) 1840
  Circuits5 50:00
  Track session1 24:00 3.73(6:26) 6.0(4:00)
  Running Drills1 5:00
  Total12 7:24:00 48.47 78.0 1840
averages - sleep:8.2

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Sunday May 18, 2014 #

7 PM

Running 45:00 [2] 10.0 km (4:30 / km) +120m 4:15 / km
slept:8.5

Loxley after a day trip to Nottingham. Tired legs to start with but moving well by the end. Lovely warm evening.

Circuits 10:00 [1]

Saturday May 17, 2014 #

7 PM

Running 1:10:00 intensity: (5:00 @2) + (45:00 @3) + (20:00 @5) 15.0 km (4:40 / km) +500m 4:00 / km
slept:8.5

From Ringinglow out along the Roman road, over to Burbage valley for 3xup and down the plummet. Ups in 3.59, 3.57, 3.59; downs in 1.40, 1.39, 1.37. Deliberately walking part of the ups hands on legs in anticipation of some long hard slogs next weekend. Got me thinking about the hour of power - has anyone done it? That would be a seriously tough challenge.

Friday May 16, 2014 #

12 PM

Running 55:00 intensity: (10:00 @2) + (20:00 @3) + (25:00 @5) 11.0 km (5:00 / km) +380m 4:16 / km
slept:8.0

Lunchtime set of spirals. Over Crookes then 8x20sec bounds to warm up followed by: 34, 38, 42, 52, 58, 59, 52, 44, 40, 34. That felt tough and I properly overheated, took me ages to stop sweating and get back to my desk.
5 PM

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

HFW. Hot, hot, hot!
7 PM

Circuits 10:00 [1]

Thursday May 15, 2014 #

8 AM

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

IW, BHP. Feeling considerably better than yesterday.
5 PM

Running 20:00 [2] 4.0 km (5:00 / km) +80m 4:33 / km

HFW, steady, included a short set of drills for good measure.

Running Drills 5:00 [3]

7 PM

Circuits 10:00 [1]

Wednesday May 14, 2014 #

8 PM

Running 52:00 [3] 11.0 km (4:44 / km) +250m 4:15 / km
slept:8.5

Evening run up to Loxley Common after a day of playgrounds and DIY. Tired and a bit jaded, but tried to inject a bit of pace. Lovely sunset over the Peak.

Tuesday May 13, 2014 #

12 PM

Track session 24:00 [5] 6.0 km (4:00 / km)
slept:8.0

Track session at lunchtime. Usual pyramid of 2,4,6,8,1km off jog 200 (35-40). Aiming for good form rather than pushing too hard - otherwise there would be no chance of getting any work done this afternoon. Felt OK, although legs a little tired and struggling to up the pace on the shorter reps. 35, 1.14, 1.55, 2.36, 3.17, 2.37, 1.55, 1.14, 34.

Running 38:00 [2] 4.0 km (9:30 / km) +130m 8:10 / km

Track and back.
7 PM

Circuits 10:00 [1]

Monday May 12, 2014 #

7 PM

Running 40:00 [2] 8.0 km (5:00 / km) +220m 4:24 / km
slept:8.5

Easy up to BHP, Down into Rivelin and back. Gorgeous evening, legs pretty good all told.

Circuits 10:00 [1]

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