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Training Log Archive: OJ

In the 7 days ending Jan 15:

activity # timemileskm+m
  Running7 6:04:51 49.97(7:18) 80.41(4:32) 1478
  Cycling4 1:40:00
  Orienteering1 1:40:00 6.84(14:38) 11.0(9:05) 300
  Yoga3 40:00
  Circuits3 35:00
  Total17 10:39:51 56.8 91.41 1778

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MoTuWeThFrSaSu

Sunday Jan 15 #

10 AM

Running 1:25:39 intensity: (35:39 @2) + (20:00 @3) + (20:00 @4) + (10:00 @5) 19.59 km (4:22 / km) +383m 3:59 / km

Progression run around Eccy Woods. Ran 2 1/2 loops and felt much better overall than last time. The second loop was comfortable, where I had to work really hard for a slower time in Dec. Couldn't have managed a full loop on the third as I blew up on the hill. Progress.
10.24 + 10.04 = 20.28
9.54 + 9.16 = 19.10
9.16
7 PM

Yoga 10:00 [1]

Saturday Jan 14 #

11 AM

Orienteering 1:40:00 [1] 11.0 km (9:05 / km) +300m 8:00 / km

Hanging, checking and collecting at Limb. Gorgeous day for it with snow on the ground and the sun shining. Tons of kids on the white and yellow and lots of folk to catch up with.
7 PM

Circuits 10:00 [1]

Friday Jan 13 #

8 AM

Cycling 25:00 [1]

IW, HFW.
12 PM

Running 59:25 [2] 12.54 km (4:44 / km) +300m 4:14 / km

Parkwood Springs and beyond at lunchtime. Surprisingly nice and sunny, but a bit of a struggle with tired legs.
7 PM

Yoga 15:00 [1]

Plus Nordics and skipping.

Thursday Jan 12 #

7 AM

Cycling 25:00 [1]

12 PM

Running 55:43 intensity: (25:43 @2) + (10:00 @4) + (20:00 @5) 13.1 km (4:15 / km) +80m 4:08 / km

Crookes Valley session. 10x120m then 400, 3x800, 400 (ish - a bit over). 1.23, 2.43, 2.43, 2.41, 1.21. All at a reasonably relaxed pace, aiming for consistency rather than times. Steady increase on last time I ran this before xmas.

Wednesday Jan 11 #

7 AM

Running 45:39 [2] 9.5 km (4:48 / km) +250m 4:15 / km

Biked to work and ran from there as I need my bike later on. Went for a hilly route down to Hillsborough then up to BHP. Very gusty high up and nearly got knocked over coming through the Arts Tower wind tunnel.

Cycling 25:00 [1]

7 PM

Circuits 10:00 [1]

Tuesday Jan 10 #

7 AM

Running 41:00 [2] 8.53 km (4:48 / km) +155m 4:24 / km

IW, same convoluted route as last time.
4 PM

Running 20:03 [2] 4.32 km (4:38 / km) +90m 4:12 / km

HFW.
7 PM

Yoga 15:00 [1]

More substantial session of flow.

Monday Jan 9 #

7 AM

Cycling 25:00 [1]

IW, HFW.
11 AM

Running 57:22 intensity: (52:21 @3) + (5:01 @5) 12.83 km (4:28 / km) +220m 4:07 / km

Lunchtime over to Rivelin at a solid pace with an all-out effort up the Coppice Track in 5.01. Gasping by the top, but happy with that as a marker of progress. Wet and soggy and still a bit snotty.
7 PM

Circuits 15:00 [1]

Including Nordics and skipping.

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