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Training Log Archive: OJ

In the 31 days ending Jan 31, 2016:

	activity	#	time	miles		km		+m
	Running	30	18:04:10	128.54	(8:26)	206.87	(5:14)	4307
	Cycling	15	10:43:47					1938
	Circuits	14	5:10:00
	Crosstrainer	7	4:08:00	29.83	(8:19)	48.0	(5:10)
	Yoga	14	3:35:00
	Swimming	6	3:14:00
	Orienteering	1	41:30	4.15	(10:00)	6.68	(6:13)	270
	Running Drills	3	28:00	0.93	(30:02)	1.5	(18:40)
	Total	77	46:04:27	163.45		263.05		6515
averages - sleep:8.3

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Sunday Jan 31, 2016 #

Note
(sick) (rest day)

Nope, still not feeling it. Hung out in the rain at Brodsworth and escorted a toddler on a bike around the White course.

4

Saturday Jan 30, 2016 #

Note
slept:10.0 (sick) (rest day)

Major crash today. Felt rubbish in general, but more annoyingly my back and glut/hamstring felt awful too. Alex and Jenny both ill, so probably coming down with what they've got. Moped around and made a nuisance of myself.

5

Friday Jan 29, 2016 #

6 AM

Cycling 30:00 [1]

IW, HFW.

7 AM

Swimming 30:00 [3]

This felt much harder today and it was a bit of a struggle to get through it.

1.13km

12 PM

Crosstrainer 35:00 [2] 8.5 km (4:07 / km)

Steady on the crosstrainer. Sweaty and tired.

2

7 PM

Yoga 20:00 [1]

Thursday Jan 28, 2016 #

6 AM

Cycling 30:00 [1]

Gym, hork, home.

7 AM

Swimming 30:00 [3]

Definite improvement in technique today and managed this in 4-length chunks. Still not daring to upgrade to the fast lane though.

1.13km

C • numbers 7

12 PM

Cycling 1:05:00 +600m

Will inspired me to get out in the lovely weather rather than flog myself in the gym. I've never done a specific hill session on a bike before, so decided to give it a go. Foxhall and Greenhouse Lane descending via Mayfield. Managed 3 into a strong headwind, which didn't make life any easier, completely popped at the end of the final effort. 6.33, 6.38, 6.27. Descents in about 3.30.

2

7 PM

Yoga 20:00 [1]

Very tired this evening!

Wednesday Jan 27, 2016 #

8 AM

Cycling 40:00 [1]
slept:9.5

Nursery, work, home.

12 PM

Crosstrainer 40:00 7.0 km (5:43 / km)

Everything a bit worse again today, particularly the hamstring and bum. Stupid idea to do drills yesterday.

6x3/1 working very hard on the crosstrainer followed by 10 mins on the stair climb. New world record of 95 stories.

3

7 PM

Yoga 20:00 [1]

Tuesday Jan 26, 2016 #

7 AM

Cycling 30:00 [1]

IW, HFW.

12 PM

Running 20:00 [2] 4.0 km (5:00 / km)
slept:5.0

Terrible night's sleep and felt dreadful today. Ran out of time for the gym at lunch so foolishly thought I would try a short jog. Then added in a few drills (just exercises, no strides or sprints). That was a bad idea and SI and bum were hurting at a low level on the jog back.

4

Running Drills 8:00 [3] 0.5 km (16:00 / km)

7 PM

Yoga 10:00 [1]

Monday Jan 25, 2016 #

6 AM

Cycling 30:00 [1]

Gym, work, home.

7 AM

Swimming 38:00 [3]
slept:7.5

Back in the pool, urghhh. Managed a bit more again today and going a bit more easily once I had got going. It takes me about 20 lengths to remember how to swim without drowning, after that it goes quite quickly.

1.33km

12 PM

Crosstrainer 20:00 [2] 4.5 km (4:27 / km)

Warm up and down on the crosstrainer.

Running 25:00 4.0 km (6:15 / km)

And a short run on the treadmill. Kept the gradient up at 8.5% for the first half, short walk then reduced the gradiend to 7.5% and upped the speed for the second half. OK I think.

2

C • Spinning 9

7 PM

Yoga 20:00 [1]

Sunday Jan 24, 2016 #

1 PM

Cycling 1:32:00 +652m
slept:9.5

Hathersage, Grindleford and back. Tired but fine one I was on my way. No running today to let things settle (I hope).

3

7 PM

Yoga 20:00 [1]

Saturday Jan 23, 2016 #

11 AM

Cycling 1:31:47 +686m
slept:7.0

Nice ride out to Curber and back, lovely day for it; dry and warm. Worked hard on the (substantial) climbs.

2

3 PM

Running 14:00 [2] 2.48 km (5:39 / km) +39m 5:14 / km

Jogging round the block. Approx. 3mins on/1min walk x4.

2

7 PM

Yoga 20:00 [1]

Friday Jan 22, 2016 #

7 AM

Yoga 15:00 [1]

When I got to work.

Cycling 30:00 [1]

IW, HFW.

12 PM

Crosstrainer 42:00 7.5 km (5:36 / km)

6x3/1. Sweaty. Followed by 10 mins on the stair climb going as hard as I could.

2

Running 12:00 [2] 1.5 km (8:00 / km) +100m 6:00 / km

Some uphill jogging on the treadmill.

2

Thursday Jan 21, 2016 #

6 AM

Cycling 30:00 [1]

Gym, work, home.

7 AM

Swimming 36:00 [3]
slept:8.0

Lovely cold crisp morning, but in the pool it was warm and wet as usual. Managed a bit more again today and I think I actually refined my 'technique' somewhat. I appear to have discovered the secret of Dr Thake's amazing 'natural' fitness; he crosstrains bloody hard!

1.26km

11 AM

Cycling 40:00

Static bike in the gym. Wow, that was actually quite hard. 5x5mins/2mins going pretty much as hard as I could for the 5s. Just about made it to the end.

2

7 PM

Yoga 20:00 [1]

Wednesday Jan 20, 2016 #

7 AM

Cycling 30:00 [1]
slept:8.5

Physio, uni, home.

12 PM

Crosstrainer 50:00 9.0 km (5:33 / km)

Crosstrainer session of 5/10 hard/5/10 hard/5/10 on the stair climb/5. Got the heart rate into the 170s on the crosstrainer and 180s on the stairs. Painful to be inside on such a gorgeous lunchtime.

2

7 PM

Circuits 20:00 [1]

Tuesday Jan 19, 2016 #

6 AM

Cycling 30:00 [1]

Home, gym, uni, home.

7 AM

Swimming 30:00 [3]
slept:8.0

Back in the pool. Didn't feel any easier this morning, but I went a bit further in the same time. Didn't get in anyone's way today.

1.07km

Crosstrainer 31:00 6.0 km (5:10 / km)

Crosstrainer for 25: 5 warm up, 5 hard, 5 easy, 5 hard, 5 easy. Then on the stair climb thingy for 6 mins to see how that felt. Seemed OK but didn't risk more and was running out of time.

2

5 PM

Circuits 20:00 [1]

Monday Jan 18, 2016 #

6 AM

Cycling 30:00 [1]

Gym, work, home.

7 AM

Swimming 30:00 [3]
slept:8.0

In a fit of desperation I went to a swimming pool. A few lengths of crawl was all I could muster - I could just about manage 66m before stopping for a break, upped it to 100m by the end. 10x66m, 2x100m. Only came close to drowning once and only got ticked off by another pool user once. Bloomin' lane police, don't they know that I can barely swim and breathe at the same time, let alone do it in a stright line? Arms in bits.

0.86km

C • Lane etiquette 13

12 PM

Crosstrainer 30:00 5.5 km (5:27 / km)

On the crosstrainer for 30 mins. This seemed OK for the back too, although not sure about my technique. Couldn't decide whether to spring like I was running or pedal like I was cycling - both felt a bit odd.

2

7 PM

Circuits 20:00 [1]

Sunday Jan 17, 2016 #

Note
slept:9.0 (injured)

Snow day of fun with the lad, but as suspected, the back was in pieces after last night.

Right. Decision time. I am not going to run again until I can do so without pain. In the meantime, I will try a few different activities to try to keep up a bit of fitness, strengthen my core and keep the back mobile.

4

Saturday Jan 16, 2016 #

7 AM

Running 40:00 [2] 7.8 km (5:08 / km) +80m 4:53 / km
slept:8.5

Very steady and careful around the pitches, hoping that softer ground will be kind to my back. No pain, but in some discomfort.

3

7 PM

Running 43:00 8.3 km (5:11 / km) +200m 4:37 / km

It started snowing and I got lured out to have a little dance in it. Ran up towards Ringinglow feeling pretty good in my back and hip; turned around and it was awful as soon as I ran downhill. Tired running slow, running carefully, activating gluts, core, bloomin little toe muscles, you name it. Then thought sod it and ran as fast as I could to get home and brood. I will pay for this madness tomorrow.

4

Circuits 30:00 [1]

Friday Jan 15, 2016 #

7 AM

Running 27:25 [2] 4.95 km (5:32 / km) +84m 5:06 / km
slept:8.0

IW. Tried an SI support belt today, which seemed to make things a lot more comfortable.

2

Circuits 10:00 [1]

12 PM

Running 18:38 [2] 3.71 km (5:01 / km) +48m 4:43 / km

Drills in the sun.

4 PM

Running 26:21 [2] 4.89 km (5:23 / km) +111m 4:50 / km

HFW, still moving better.

2

7 PM

Circuits 20:00 [1]

Thursday Jan 14, 2016 #

7 AM

Running 37:56 7.01 km (5:25 / km) +136m 4:56 / km
slept:8.0

IW with 5x1 min hills. Stiff and uncomfortable again today.

3

Circuits 10:00 [1]

4 PM

Running 30:21 [2] 5.62 km (5:24 / km) +104m 4:57 / km

HFW. Still not great.

3

7 PM

Circuits 30:00 [1]

Wednesday Jan 13, 2016 #

8 AM

Cycling 45:00 [1]
slept:8.0

Nursery, work, nursery, home.

7 PM

Circuits 30:00 [1]

Tuesday Jan 12, 2016 #

7 AM

Circuits 10:00 [1]

Pre-running...

Running 35:14 6.06 km (5:49 / km) +160m 5:08 / km
slept:8.0

IW via 3x1 minute hills run at moderate pace. The uphill running seems to be helping me to activate gluts and run with decent form - it has saved me in the past so I will try this for a few days.

3

4 PM

Running 29:19 [3] 5.22 km (5:37 / km) +140m 4:57 / km

HFW via 3x1min hills. Substantial improvement after yesterday.

2

7 PM

Circuits 30:00 [1]

Monday Jan 11, 2016 #

7 AM

Circuits 20:00 [1]

Pre running...

Running 28:14 [2] 4.82 km (5:51 / km) +50m 5:34 / km
slept:8.5

IW, very slow trying not to aggrevate anything. The plan for this week is to let things settle and be ultra-cautious - no sessions, no fast running. I want to get out of this week with less discomfort than I am coming into it with...let's see.

4

4 PM

Running 30:55 5.06 km (6:07 / km) +120m 5:28 / km

HFW, very slow again with a few short hills at the end. Better after that.

4

7 PM

Circuits 30:00 [1]

More of the same.

Sunday Jan 10, 2016 #

11 AM

Orienteering 41:30 [4] 6.68 km (6:13 / km) +270m 5:10 / km
slept:8.5

Canklow local event. Back and hip troubling me from the start so didn't know what to do really. In the end I went for the worst of both worlds - a moderate pace that was well off race pace but aggrevated things anyway. Mistakes were small and in general I was impressed with the map - it was well possible to navigate through the vegetation and it was usually well worth doing so.

Planned a run home along the canal, but that would have been idiotic considering the state of my back. Grumpy and frustrated by things right now.

5

Running 20:00 [2] 3.0 km (6:40 / km) +40m 6:15 / km

Decent warm up and almost no warm down - too uncomfortable and annoyed.

7 PM

Circuits 30:00 [1]

All sorts of exercises, trying to find out what works.

Saturday Jan 9, 2016 #

Note
slept:8.5 (injured) (rest day)

Gotta admit it - I'm injured. Same old same old, but clearly aggrevated by more fast, flat running yesterday (not even that fast, but enough). Things settled quite well over xmas but return to work seems not to have helped and I guess I got carried away.

Still can't decide whether hamstring is causing back/SI issues or vice versa. Possibly a bit of both. Much more caution needed for a few days - I am full of motivation and energy at the moment, but need to rein it in until I can run pain free. No more fast stuff until things are moving properly again.

5

Friday Jan 8, 2016 #

11 AM

Running 1:00:11 14.07 km (4:17 / km) +40m 4:13 / km
slept:8.5

Lunchtime canal progression, progressing from quite slow to slightly less slow, aim being to feel comfortable in my form and protect my gyppy back. Felt OK during the run, sore on the way back up the hill.

4

4 PM

Running 25:53 [2] 5.06 km (5:07 / km) +90m 4:42 / km

HFW, sore.

4

Thursday Jan 7, 2016 #

7 AM

Running 29:21 [2] 5.68 km (5:10 / km) +84m 4:48 / km
slept:8.5

Not feeling it this morning - everything pretty stiff and sore.

5

C • Not feeling it 1

4 PM

Running 27:59 5.12 km (5:28 / km) +71m 5:07 / km

HFW including 5xhill bounds at the end. Bit better tonight after a day at a conference.

4

7 PM

Yoga 10:00 [1]

Wednesday Jan 6, 2016 #

7 AM

Running 33:22 [2] 6.2 km (5:23 / km) +101m 4:59 / km
slept:8.0

IW, legs sore from yesterday.

Running Drills 10:00 [3] 0.5 km (20:00 / km)

12 PM

Running 58:40 [3] 13.04 km (4:30 / km) +245m 4:07 / km

Lunchtime run around Sky's Edge loop. Legs sore but were up for a bit of a faster pace. Sun emerged as I was running along the eponymous edge.

4

7 PM

Yoga 10:00 [1]

Tuesday Jan 5, 2016 #

12 PM

Running 55:43 10.93 km (5:06 / km) +539m 4:05 / km
slept:8.0

Oh my. Lunchtime hills on Hero's. Planned 3 efforts, increasing a little in intensity (and hopefully speed also) each time. Well I managed to feel OK on the first (5.45), then struggled on the second (5.49), then blew on the third (6.02). I have a long mountain to climb to get the fitness back and a body that is currently not cooperating.

4

4 PM

Running 25:16 [2] 5.19 km (4:52 / km) +72m 4:33 / km

HFW, much better than yesterday.

3

7 PM

Yoga 10:00 [1]

Monday Jan 4, 2016 #

7 AM

Running 31:19 [2] 5.88 km (5:20 / km) +79m 5:00 / km
slept:8.0

Ughh. IW with a heavy bag and a badly complaining back and hip. Might have overcooked it yesterday.

5

4 PM

Running 26:18 [2] 5.1 km (5:09 / km) +101m 4:42 / km

Still very stiff and sore, not helped by a day in the office.

5

7 PM

Yoga 10:00 [1]

Sunday Jan 3, 2016 #

12 PM

Running 54:37 11.68 km (4:41 / km) +258m 4:13 / km
slept:10.0

Today it mainly rained. Opted for Eccy Woods to stay sheltered and ran 15x90/30s. Much more successful than the session I tried here about two weeks ago, although things started stiffening up at about half way. 5xhill bounds to loosen up once I got home.

4

Running Drills 10:00 [3] 0.5 km (20:00 / km)

Saturday Jan 2, 2016 #

10 AM

Running 1:46:09 19.18 km (5:32 / km) +633m 4:45 / km
slept:9.0

Out to Millstone Inn via Hutcliffe, Totley, Blacka, Higger. Wet and misty but actually quite a nice day to be out; mild with no wind. Very wet underfoot. Back was complaining a little.

3

7 PM

Yoga 10:00 [1]

Friday Jan 1, 2016 #

9 AM

Running 1:11:17 13.52 km (5:16 / km) +396m 4:36 / km
slept:7.0

Had a long night last night, but not much sleep due to pesky fireworks at midnight, no idea what that was about. Out to Grindleford to meet the family for a slap-up lunch at the caff. Grand.

3

7 PM

Running 39:42 [2] 7.8 km (5:05 / km) +186m 4:33 / km

Eccy woods in the freezing rain. A delight. Actually, I did enjoy this as my legs and body felt great and the running was effortless - maybe I've turned a corner, or maybe I'm about to get ill...time will tell.

2

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