Sunday Sep 28 |
 | Orienteering (York street race (2004)) 35:00  * 7 km (5:00 / km) | |
| shoes: adidas adistar control |
| Short warm up jog then ran tempo around the 2004 York Street race course. Longer cool down. Good fun, got stuck when a gate into the gardens was still locked. |
Saturday Sep 27 |
| Running (Fell run) 40:00 [2] 7 km (5:43 / km) | |
| shoes: inov8 x-talon 215 |
| nice run out the back of tebay, starting off on a track but mostly cross t'moor. Felt loads better today! |
Friday Sep 26 |
| Running (struggle) 35:00 [2] 6 km (5:50 / km) | |
| shoes: Nike Structure Triax 11 |
| Felt terrible today, ran to Kim and Rich's and struggled the whole way. Was nice to visit porter brook valley again. Felt much better after some wine and veggie dinner at food and fine wine. |
Thursday Sep 25 |
| Running (morning jog) 45:00 [2] 8 km (5:38 / km) +205m 4:59 / km | |
| shoes: adidas adistar control |
| Had a massage last night from Dave loosening off my quads and itbs. They felt great, rest of me felt rubbish! Jogged down past the cemetary to the stables then below the allotments and across the paddocks to Rivelin. Ran back down Rivelin almost all the way to Rob and Clare's then back home via Bole Hill. |
| Bouldering (The Works) 1:00:00 [0] | |
| |
| At the works with Hilary, Kel and Neil. Went hard early with Neil and knocked off some good problems then fell in a big hole. |
Wednesday Sep 24 |
| Running (rivelin run) 35:00 [1] 6 km (5:50 / km) +200m 5:00 / km | |
| shoes: adidas adistar control |
| Easy run with Liz past the cemetary to the stables, through the allotments, past Mike's path (Liz was well impressed) then down the hill and back home past the stables again. |
Tuesday Sep 23 |
| Running warm up/down 40:00 [2] 7 km (5:43 / km) | |
| shoes: adidas adistar control |
| long warm up around the bowl plus a couple of laps then 6 run throughs, short cool down stumbling around the track. |
| Running intervals (Hallamshire Track Session) 30:00 [5] 7 km (4:17 / km) | |
| shoes: adidas adistar control |
| 4 x 3min with 1 min recovery
Then...
Partner relays
4 x 200m (31, 32, 32, 32)
90 seconds break
3 x 300m (50, 50, 51)
90 seconds break
2 x 400m (71, 68)
Ouch! |
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| C • wow 3 |
Monday Sep 22 |
| Running (Monday Night Run) 40:00 [2] 8 km (5:00 / km) +195m 4:27 / km | |
| shoes: adidas adistar control |
| Met up with Nails, Magic, Camel, Danger, Zanthe and ba-ba at Goodwin then ran out through Crosspool and back along Rivelin. Nice to loosen up the legs after the race yesterday. |