Training Log Archive: OJIn the 7 days ending Dec 11, 2016:
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Sunday Dec 11, 2016 #
2 PM
Running 1:20:00 [3] 17.2 km (4:39 / km) +450m 4:07 / km
Ecco Woods tempo loop x2 in 21.00 then 19.30. The second lap felt hard enough that a third was not on the cards. Such a long way to go! SI stiff for the first lap, nagging on the second and eases off during the extended warm down. Hip flexor sore by the time I made it home.
Saturday Dec 10, 2016 #
11 AM
Cycling 2:10:00 +1200m
Out to Owler Bar, over to Baslow, Curber Gap then down towards Chesterfield on some new roads, back over Owler Bar and up to Burbage, home down Eccy Road. Bushed from about 90mins, really not bike fit anymore!
7 PM
Circuits 15:00 [1]
Friday Dec 9, 2016 #
7 AM
Running 36:46 [2] 7.1 km (5:11 / km) +170m 4:37 / km
IW via a few hills. Moving OK but still a bit uncomfortable and not moving as smoothly as I would like.
4 PM
Running 28:00 [2] 4.79 km (5:51 / km) +90m 5:21 / km
HFW, more uncomfortable than I would like.
7 PM
Circuits 15:00 [1]
Thursday Dec 8, 2016 #
7 AM
Cycling 25:00 [1]
IW, HFW.
12 PM
Running 47:19 [2] 10.17 km (4:39 / km) +120m 4:24 / km
Parks at lunchtime. Very stiff in the SI initially, but this eased off. Remembered how to run after about 5km and felt more comfortable after that. A little sore in the hamstring insertion at the end but nothing major.
7 PM
Circuits 15:00 [1]
Wednesday Dec 7, 2016 #
7 AM
Cycling 30:00 [1]
IW, HFW.
1 PM
Running 57:02 12.14 km (4:42 / km)
Crookes Valley. 10x120m into 6x420m in 83, 82, 82, 81, 82, 83. Felt comfortable for the first five then started to lose my form on the last one. SI sore for first km or so, then felt reasonable for most of the session, but hip and SI stiff for warm down, in a good way I think.
7 PM
Circuits 15:00 [1]
Tuesday Dec 6, 2016 #
7 AM
Running 27:09 [2] 5.08 km (5:21 / km) +80m 4:57 / km
12 PM
Running 51:59 [2] 11.1 km (4:41 / km) +210m 4:17 / km
7 PM
Circuits 15:00 [1]
Monday Dec 5, 2016 #
7 AM
Running 32:40 [2] 6.5 km (5:02 / km) +121m 4:36 / km
4 PM
Running 34:44 6.68 km (5:12 / km) +233m 4:26 / km
Hunterhouse Road reps. 2.06, 2.05, 2.03, 2.00, 1.57. Don't know where the last rep came from, almost respectable. SI stiff, but OK in general.
7 PM
Circuits 10:00 [1]