Training Log Archive: OJIn the 7 days ending Oct 21, 2013:
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Monday Oct 21, 2013 #
Note
(rest day)
Almost trained. But came to the conclusion that all I want to get out of this week is to get to the OMM startline healthy and rested.
Sunday Oct 20, 2013 #
11 AM
Running race 1:43:57 18.0 km (5:47 / km) +900m 4:37 / km
slept:7.5
FRA relay, Llanberis. Ran leg 3 (nav) with Lloyd. Usual strong start from cap'n Little put us near the front, Rhys and B8ND ran a great pairs leg to pull out a crucial gap on the main contenders, leaving us to provide Kris with a comfortable buffer over the chasers. It all worked like clockwork, we got the right lines (lots of contouring) and hit the controls well in spite of the somewhat damp and windy conditions. Kris didn't know it but he had 11 minutes in hand, not that he needed it. Perhaps most impressively of all the B team ran a great set of legs to finish 3rd. A grand day out in rainy Wales.
Saturday Oct 19, 2013 #
2 PM
Running 1:20:00 [2] 12.0 km (6:40 / km) +500m 5:31 / km
slept:8.5
FRA recce with PeteH after a long drive. Just missed the rain and had some good conditions, well worth the recce as it's a confusing area with lots of fenced off slate mines and slag heaps. Then Lloyd took us on a hunt for secret tunnels in the quarries.
Friday Oct 18, 2013 #
8 AM
Running 30:00 [3] 6.0 km (5:00 / km) +160m 4:25 / km
slept:7.5 (rest day)
IW, BHP.
9 PM
Circuits 10:00 [1]
Thursday Oct 17, 2013 #
10 AM
Circuits 10:00 [3]
slept:7.5
7 PM
Running 1:05:00 14.0 km (4:39 / km) +250m 4:16 / km
Up to Loxley Common and some cruising on the golf course. Such a nice moonlit evening that the lamp was barely necessary. Moving better.
Wednesday Oct 16, 2013 #
2 PM
Circuits 10:00 [1]
7 PM
Running 1:00:00 12.0 km (5:00 / km) +520m 4:07 / km
slept:8.0
Hero's session, 3x up, 2x down with a couple of minutes jog between the efforts. Ups in 5.23, 5.28, 5.37 ('cruising'), downs in 3.54, 3.29 (went for it). Not particularly good times and felt like hard work, but good to get a faster one in before the weekend. Need to let the back settle again now.
Tuesday Oct 15, 2013 #
8 AM
Running 28:00 [3] 6.0 km (4:40 / km) +160m 4:07 / km
slept:7.5
IW, BHP, feeling better than expected.
5 PM
Running 25:00 [2] 5.0 km (5:00 / km) +80m 4:38 / km
HFW, also good. Back and hip markedly better but still niggling. Need to work on them over the next few days.
8 PM
Circuits 10:00 [1]