Saturday Sep 6 |
 | Easy Run 23:08 [3]4.9 km (4:43 / km) | |
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| Run to norfolk park. |
| Intervals hills 29:44 [4]7.23 km (4:07 / km) | |
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| 5x3min hills with jog back recovery. My normal route was waterlogged so i changed it a little. |
| Easy Run 3:52 [3]5.43 km (43 / km) | |
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| Intervals 9:24 [4]2 km (4:42 / km) | |
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| 8x140m hills jog back recovery. |
| Easy Run 22:12 [3]4.32 km (5:08 / km) | |
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| Run home. |
Friday Sep 5 |
| Easy Run 58:02 [3]12.55 km (4:37 / km) | |
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| The weather in this country is ridiculous at the moment it appears we do not get a summer anymore. Didn't fancy rivelin in the rain so went out on the roads for a change. Legs felt really good and recovered from last week. |
Thursday Sep 4 |
| Easy Run 22:53 [3]4.71 km (4:52 / km) | |
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| Down to the club and then down to middlewood park. |
| Intervals 18:53 [4]3.78 km (5:00 / km) | |
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| 4x figure of eight loop (roughly 800m) with equal recovery
2.30, 2.33, 2.32, 2.34 |
| Intervals 8:53 [4]1.94 km (4:35 / km) | |
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| Race and chase. |
| Easy Run 23:51 [3]4.71 km (5:04 / km) | |
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| Run back home. |
Wednesday Sep 3 |
| Easy Run 51:56 [3]9.55 km (5:26 / km) | |
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| Rivelin cats and dogs. |
Tuesday Sep 2 |
| Easy Run 25:32 [3]5.52 km (4:38 / km) | |
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| Down to the track |
| Drills and Sprints 5:00 [3] | |
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| Track Session 25:00 [4]5.98 km (4:11 / km) | |
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| 5x3min30sec with about 1.30-1.45 recovery. Legs felt the classic but got them moving and the pace wasn't that high tonight. Lead the last two and did some proper running. |
| Easy Run 30:05 [3]5.57 km (5:24 / km) | |
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| Run back with little rob and oli. |
Monday Sep 1 |
| Note | |
| (rest day) |
| Absolutely shafted after the flight back from the footballers retirement home. |
Sunday Aug 31 |
| Orienteering 1:45:12 [5]15.9 km (6:37 / km) | |
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| WRE long. Another quality area, course was 13.7km with 590m of climb. Just tried to take it steady and keep the pace good throughout. Did that without any major mistakes apart from going up a track the wrong way being an idiot at one point. There was one mammoth long leg and i think i chose the best route but not quick enough i think it slowed me down thinking about it before i got to it. Got to be more confident going into and out of controls. Seven minutes down on Mattias Muller and Thomas Dlabaja. 15 minutes down on the leaders, Raffael Huber came third - ledge.
http://www.flickr.com/photos/30121014@N03/28211904... |
| Easy Run 25:00 [3]4 km (6:15 / km) | |
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| Warm up and warm down with Mairead who had a pretty solid run too (ten minutes down on the world champion). |
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| C • very impressed 2 |