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Training Log Archive: OJ

In the 7 days ending Nov 22, 2015:

activity # timemileskm+m
  Running11 6:08:26 45.89(8:02) 73.85(4:59) 1369
  Climbing1 1:00:00
  Yoga4 40:00
  Cycling1 30:00
  Total17 8:18:26 45.89 73.85 1369
averages - sleep:8.5

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Sunday Nov 22, 2015 #

2 PM

Running 1:02:00 [3] 12.0 km (5:10 / km) +250m 4:41 / km
slept:10.0

Eccy Woods, Limb, Ringinglow, Porter, Bents Green. Back OK once I had got going, but everything stiff and sore by the hour, as is normal at the moment. Still, this week was a bit of a breakthrough in that I ran every day with no issues. I still feel as though increasing the pace is a bit of a risk though...might try a few tests next week to see what the limits are.
7 PM

Yoga 10:00 [1]

Saturday Nov 21, 2015 #

7 AM

Running 43:00 [2] 8.0 km (5:23 / km) +100m 5:04 / km
slept:8.5

Slow and uncomfortable run through Eccy Woods, Millhouses and Hutcliffe Woods to pick the car up from Dore station. Back was stiff after last night, but marginally better for this.

Friday Nov 20, 2015 #

7 AM

Running 31:00 [2] 6.1 km (5:05 / km) +100m 4:42 / km
slept:8.0

IW, moving OK, much better than yesterday, anyway.
4 PM

Running 19:00 [3] 4.1 km (4:38 / km) +110m 4:05 / km

HFW.
7 PM

Climbing 1:00:00 [1]

Decent session on the blacks and the yellows. Jumped off and hurt my back and struggled after that. It wasn't a bad landing, but it was about the most dynamic thing I have done recently. Hoping it won't stiffen up too much.

Thursday Nov 19, 2015 #

7 AM

Cycling 30:00 [1]
slept:8.0

IW, HFW.
12 PM

Running 50:00 intensity: (20:00 @2) + (30:00 @3) 10.0 km (5:00 / km) +250m 4:27 / km

Lunchtime run to Parkwood Springs with a nice loop around the top. I was hoping that everything would feel a bit looser running in the middle of the day, but this was the worst the bum and hip have felt for a while. Maybe ran a bit too quick yesterday evo?

Wednesday Nov 18, 2015 #

7 AM

Running 31:00 [2] 6.24 km (4:58 / km) +107m 4:34 / km
slept:8.5

4 PM

Running 18:58 [2] 4.2 km (4:31 / km) +87m 4:06 / km

HFW
7 PM

Yoga 10:00 [1]

Tuesday Nov 17, 2015 #

7 AM

Running 30:13 [2] 6.15 km (4:55 / km) +61m 4:41 / km
slept:8.5

IW
4 PM

Running 19:41 [3] 4.11 km (4:47 / km) +70m 4:25 / km

HFW
7 PM

Yoga 10:00 [1]

Monday Nov 16, 2015 #

7 AM

Running 43:00 [2] 8.5 km (5:04 / km) +150m 4:39 / km
slept:8.0

IW starting in the dark, which was a bit of a shock. Fairly sprightly to begin with, but hip flexor and hip began to get tight after around 5km - that is 1km further into the run than last week, so progress of sorts. Foot sore intially from spike incident.
4 PM

Running 20:34 [3] 4.45 km (4:37 / km) +84m 4:13 / km

HFW.
7 PM

Yoga 10:00 [1]

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