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Training Log Archive: Cruachan

In the 31 days ending Dec 31, 2011:

activity

time

miles

Running

19:15:27

162.0

(7:08)

260.71

(4:26)

Off-road running

4:21:28

35.5

(7:22)

57.13

(4:35)

Total

23:36:55

197.5

(7:10)

317.84

(4:27)

averages - sleep:6.5 weight:73.5kg

2:26

0:00

» now

Saturday Dec 31, 2011 #

1 PM

Off-road running warm up/down 27:39 [2] 3.5 mi (7:54 / mi)
slept:7.5

Before and after session - around Kings.

Off-road running intervals 35:02 [4] 5.5 mi (6:22 / mi)

Fartlek session (20 mins with Dylan) starting in Cherry Hill (2 lap rep) before crossing into Kings for mixed rep session including hills and mud. Felt reasonable and pushed it hard: 3.50 (1.04), 4.00 (0.59), 3.46 (1.10), 2.57 (0.51), 1.23 (0.39). 3.38 (0.45), 3.15 (0.45), 3.15 (0.45), 1.54.

Friday Dec 30, 2011 #

Note
slept:7.5 (rest day)

Tired today so took a resty.

Thursday Dec 29, 2011 #

6 AM

Running 29:30 [2] 4.0 mi (7:23 / mi)
slept:6.5 shoes: Nike Structure 14 Pair 2

To the Sailing Club n back - felt tired n was buffeted by strong breeze on return leg.

Wednesday Dec 28, 2011 #

7 AM

Running 1:15:00 [3] 10.0 mi (7:30 / mi)
slept:7.0 shoes: Nike Structure 14

Up n out fairly promptly (7.30) n ran a couple of similar-ish loops - river, Roswell, Kings Ave, Lynn Rd, CH... felt tired but reasonably relaxed in spite of this.

Tuesday Dec 27, 2011 #

8 AM

Running 29:45 [3] 4.0 mi (7:26 / mi)
slept:7.5 shoes: Saucony Excursion

Nice n easy mixed terrain run thru Ely - CH, river, Roswell Lakes n ack thru town and Kings.

4 PM

Running warm up/down 23:00 [2] 3.0 mi (7:40 / mi)
shoes: Nike Structure 14 Pair 2

Easy mile to commence (with a couple of strides) and then back from Sailing Club after tempo run.

Running tempo 22:49 [4] 4.0 mi (5:42 / mi)
shoes: Nike Structure 14 Pair 2

LT tempo run from home back around 6M loop to the Sailing Club... felt pretty strong and maintained good tempo throughout run.

Monday Dec 26, 2011 #

11 AM

Off-road running 46:15 [3] 6.0 mi (7:43 / mi)
slept:7.0 shoes: Saucony Excursion

With Dylan from Spellbrook along the Stort to Harlow - lovely run thru the wintry landscape.

Sunday Dec 25, 2011 #

9 AM

Running 1:09:28 [3] 10.0 mi (6:57 / mi)
slept:6.0 shoes: Nike Structure 14

Knackered today so did the 7M and 3M loops - steady enough pace. Mild out.

Saturday Dec 24, 2011 #

12 PM

Off-road running 54:48 [3] 7.0 mi (7:50 / mi)
slept:5.5

With Dylan around the Little Thetford river run which we havent done in a long time but which was lovely - wintry landscape, nice n cold (but not freezy-bollocks weather) and perfect pre-festivities. Felt good.

Friday Dec 23, 2011 #

Note
(rest day)

After good n relaxing week at Centre Parcs, decided to have a resty ahead of the weekend - tempo run on Saturday n 20 miler on Sunday.

Thursday Dec 22, 2011 #

8 AM

Running 1:14:00 [3] 10.0 mi (7:24 / mi)
slept:7.0 shoes: Nike Structure 14

Easy run around the Parcs (3 laps of longer loop) - really struggled with dead legs, but got around n gradually felt better towards the end which is sometimes the way.

Wednesday Dec 21, 2011 #

9 AM

Running 36:15 [3] 5.0 mi (7:15 / mi)
slept:8.5

Around the Parcs with Alice (on the bike)... felt tired n drained, but nice and relaxed.

2 PM

Running warm up/down 20:00 [2] 2.3 mi (8:42 / mi)
shoes: Nike Structure 14

Before session to the Parc Market and back (including a couple of strides n plenty of stretching), and very easy afterwards.

Running intervals 35:00 [4] 5.7 mi (6:08 / mi)

Excellent Lactate Threshold reps session around the Parcs roads (perfect for this!).... 6 x 5 mins with 1 min jog recovery. Felt strong and very much in control of running at a decent pace. Best session for ages... accompanied by Dylan on bike.

Tuesday Dec 20, 2011 #

8 AM

Running 30:20 [2] 4.0 mi (7:35 / mi)
slept:8.5 shoes: Nike Structure 14

Easy run around the Parcs with Dylan and Alice (on bike)... felt leg dead & weary.

Monday Dec 19, 2011 #

6 AM

Running 46:06 [2] 6.0 mi (7:41 / mi)
slept:6.0 shoes: Nike Structure 14

Took it v easy this morning - partly due to concrete legs, but also due to the rain that fell on frozen ground creating lovely black ice. Along through town n over to the sailing club with some wiggly bits to make it up to 6M.

Sunday Dec 18, 2011 #

7 AM

Running 2:26:15 [3] 20.0 mi (7:19 / mi)
slept:6.5 shoes: Nike Structure 14

Awake before 6 so got up shortly after n then out by 7.30. Cold out (-1c) and chilly wind from west - did 2 laps of 7M before ending with a 6M. Took it easy/steady and felt tired n heavy-legged, especially on the final lap. However, pleased to have done it and pegged another 2+ hour run under belt.

Saturday Dec 17, 2011 #

Note
slept:7.0 (rest day)

Decided to have another resty - first day of holidays and in Cambridge first thing to avoid the hordes.... made it. Just.

Friday Dec 16, 2011 #

Note
(rest day)

Last day of term n felt knackered - late night and just the end of it all took it's toil. Decided to enjoy the staff Christmas lunch and take a break.

Thursday Dec 15, 2011 #

6 AM

Running warm up/down 42:00 [3] 5.3 mi (7:55 / mi)
slept:4.8 shoes: Nike Structure 14

Another late night (Christmas Show) but then up with alarm at 5.20 to get a steady run in and catch an early train...

Running tempo 20:37 [4] 3.7 mi (5:34 / mi)
shoes: Nike Structure 14

Tempo run from station to Histon Rd Bridge - the opposite direction so 'up' Shire Hall and onto the Bridge (into cold wind and rain) plus early so legs still fairly stiff, but was amazed at the time n how i felt... quickest of these runs. I need to do more morning sessions - and there was no interruption on the run from frigging cyclists or pedestrians!

Wednesday Dec 14, 2011 #

Note
slept:6.2 (rest day)

Late home after first night of Christmas Show, so woke later than expected and then didnt get out at lunch as planned as tired n writing more staff Chrissie cards :((((... O well!

Tuesday Dec 13, 2011 #

5 AM

Running 37:52 [2] 5.0 mi (7:34 / mi)
slept:4.7 shoes: Saucony Excursion

Awake early so got up to work n then out by 5.30 - around town. Felt sluggish n still a bit wobbly (another spell of dizziness first things). Milder n breezy out.

Monday Dec 12, 2011 #

3 PM

Running 53:00 [3] 7.0 mi (7:34 / mi)
slept:6.8 weight:73.5kg shoes: Saucony Excursion

Easy pace down Histon Rd n back from town - felt better on return leg n tiredness seems to have eased a little.

Sunday Dec 11, 2011 #

12 PM

Running 2:06:45 [3] 19.0 mi (6:40 / mi)
slept:8.5 shoes: Nike Structure 14

To get body used to breakfast and run, I got up, ate, worked n was out at 12.30 (about 4.5 hours after rising). Ran 2 x 6M and 1 x 7M (40.18, 39.01, 47.24)... felt reasonable throughout, even at this decent pace, and chivvied along by 2 hours of Opeth :))).

Saturday Dec 10, 2011 #

6 PM

Running 30:38 [3] 4.5 mi (6:48 / mi)
slept:6.5 shoes: Nike Structure 14

Early evening trot at easy/steady pace to Henley Way n back - felt relaxed n comfy. Cold out.

Friday Dec 9, 2011 #

Note
slept:4.2 (rest day)

Not much sleep overnight and decided to have a resty...

Thursday Dec 8, 2011 #

8 PM

Running 51:00 [3] 7.5 mi (6:48 / mi)
slept:7.0 shoes: Nike Structure 14

Didnt get away from Parents' Evening until 8.20 n felt surprisingly boingy n decent, given the time n length of working day. Perky pace, helped by TV interview n Opeth.

Wednesday Dec 7, 2011 #

7 AM

Running 50:42 [3] 7.0 mi (7:15 / mi)
slept:6.5 shoes: Nike Structure 14

Steady trot around 7M loop - felt weary n fatigued after first couple of miles. Colder out n had hat on for first run o winter.

Tuesday Dec 6, 2011 #

5 AM

Running 29:25 [2] 4.0 mi (7:21 / mi)
slept:5.2 shoes: Nike Structure 14

Awake early so got up n out in the cold to the Sailing Club n back - felt alrite really.

6 PM

Running warm up/down 19:00 [3] 2.3 mi (8:16 / mi)
shoes: Nike Structure 14

To the bridge, on the platform n back up from station... felt reasonable.

Running tempo 21:27 [4] 3.7 mi (5:48 / mi)
shoes: Nike Structure 14

LT Tempo Run (Histon Rd bridge to Station): reasonably pleased with this as took it steady hard, it was fairly breezy, damp n chilly n got held up a couple of times due to idiot cyclists.... only 20 secs slower than September when i pushed it much harder. Hopefully getting fitter!

Monday Dec 5, 2011 #

3 PM

Off-road running 51:33 [3] 7.0 mi (7:22 / mi)
slept:6.5 shoes: Saucony Excursion

Nice n steady run around the fields off-site after College; felt pretty decent after a good week's break n no effects of session yesterday. Nice n crisp out.

Sunday Dec 4, 2011 #

12 PM

Off-road running warm up/down 25:57 [2] 3.3 mi (7:52 / mi)
slept:7.0

Down to Tesco n back n then out with Dylan; warm down after session.

Off-road running tempo 20:14 [4] 3.2 mi (6:19 / mi) +38m 6:06 / mi

Decent tempo fartlek session with Dylan around Kings, making use of hills for both of us this week... 2.59 (1.00), 3.01 (0.58), 2.59 (1.03), 3.00 (1.11), 4.02.

Saturday Dec 3, 2011 #

7 AM

Running 35:33 [3] 5.0 mi (7:07 / mi)
slept:6.0 shoes: Nike Structure 14

Awake early so got up to work n then out around town - felt reasonable n refreshed, if sleepy tired.

Friday Dec 2, 2011 #

Note
slept:7.0 (rest day)

Back from Birmingham...

Thursday Dec 1, 2011 #

Note
slept:5.0 (rest day)

Another late one and then up from London to Brum...

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