Training Log Archive: CraneyIn the 7 days ending May 9, 2010:
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Sunday May 9, 2010 #
9 AM
Running 30:00 [1] 5.0 km (6:00 / km)
shoes: Nike Pegasus
Bristol 10km related jogging, warming up and down with Gracie and viewing some of the race at various points. Great day out - over 10000 runners, some quick, some slow. Gracie did awesome smashing her PB again and getting sub-40 for the first time :o)
Heard the sad news for BOK from the Harvester - good for me I guess that I didn't go and have a head-to-head with GG only to find we'd been dsq-ed. I'd have been in a big boo.
Heard the sad news for BOK from the Harvester - good for me I guess that I didn't go and have a head-to-head with GG only to find we'd been dsq-ed. I'd have been in a big boo.
3 PM
Running 50:00 [4] 12.0 km (4:10 / km)
shoes: adidas swoops
25x 90secs (30secs rec) from Dundry around some of the green and pleasant land around there. Bagged a couple of trigs but poor map memory meant I missed the third. Felt pretty good - ran it as a kind of fartlek rather than strict intervals.
Running 20:00 [3] 4.0 km (5:00 / km)
shoes: adidas swoops
Non-intervally bits of the run.
Saturday May 8, 2010 #
2 PM
Running 1:42:00 [3] 24.0 km (4:15 / km)
shoes: adidas swoops
Long run from Clapton-in-Gordano visiting the outskirts of Portishead and Clevedon, with a good amount of forest and coastline thrown in for good measure. Nice area for running. Saw some big houses. Legs felt achey and tired but was good to have a chance to do a long run for the first time in ages.
Friday May 7, 2010 #
8 PM
Running 1:08:00 [4] 16.0 km (4:15 / km)
shoes: Nike Pegasus
Hard run on flat roads/paths from Cribbs Causeway carpark (post shopping trip). Out through Easter Compton to Severn Beach, along the coast a bit, then followed cycle paths 41 and 10 to Hallen (amusingly was told to "run forest run"), then back home on roads. Despite the chemical works, power stations, storage depots etc. it's actually quite good for running in that flat bit between here and the sea - they've done a lot of work laying cycle paths and landscaping ponds etc.
Thursday May 6, 2010 #
6 PM
Running intervals 40:00 [5] 10.0 km (4:00 / km)
shoes: Nike Pegasus
10x 3mins (1min rec). Out through Hallen towards the seaside and back. Very flat and mainly on tarmac so pretty flat-out most of the time. Felt pretty good.
Running 26:00 [3] 6.0 km (4:20 / km)
shoes: Nike Pegasus
The first and last bits of the run. Some old dickwad in a suit saw me running and told me that "they'd gone the other way". He looked very pleased with himself for cracking such a funny.
Wednesday May 5, 2010 #
7 PM
Orienteering 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Jalas X20
Headless Hill o-training expertly planned once again by Mr Saunders. Did some trains with Keith and Tim. Nav was a little off, although map was slightly dodge in places. Felt good physically and the rests between reps meant I was able to attack the hills a bit.
Tuesday May 4, 2010 #
7 PM
Running 43:00 [3] 10.0 km (4:18 / km)
shoes: Nike Pegasus
Recovery run out through Henbury, up Mt Skitham and back through Blaise. Felt remarkably ok. Hip a little sore after the weekends festivities, but booked in for physio on Monday to check it.
Monday May 3, 2010 #
12 PM
Orienteering race (UK Cup Final urban race) 36:09 [5] 10.0 km (3:37 / km)
shoes: Nike Pegasus
Ouch! Brutally fast course round MOD Stafford. Really enjoyed it though as it was a good hard run out, there were a few things to look at/think about, and there was no pressure. Murray stamped down some authority and was almost 2mins ahead of me (impressive stuff), and it was good to see Joe running well too. Just snuck ahead of a mini pack behind. The results would have probably been much the same in a ~11km road race! I do still need to get my speed up a bit, but I'm going the right way I think and I was pleased with how I felt after the last couple of days.
Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: Nike Pegasus