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Training Log Archive: OJ

In the 31 days ending Dec 31, 2017:

activity # timemileskm+m
  Running47 42:21:15 319.41(7:57) 514.05(4:57) 11003
  Cycling11 5:10:00
  Circuits12 2:10:00
  Yoga9 1:35:00
  Swimming2 25:00
  Total73 51:41:15 319.41 514.05 11003

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Sunday Dec 31, 2017 #

3 PM

Running 39:59 intensity: (27:59 @2) + (12:00 @5) 7.37 km (5:25 / km) +220m 4:43 / km

A bit of a half-hearted attempt at a session on Edgehill Rd. Too tired and not really very up for it so called it a year.

Saturday Dec 30, 2017 #

11 AM

Running 1:11:07 [3] 14.81 km (4:48 / km) +358m 4:17 / km

7 PM

Running 49:16 [2] 9.86 km (5:00 / km) +220m 4:30 / km

Yoga 10:00 [1]

Friday Dec 29, 2017 #

4 PM

Running 46:01 [2] 8.74 km (5:16 / km) +229m 4:39 / km

7 PM

Circuits 10:00 [1]

Thursday Dec 28, 2017 #

11 AM

Running 3:00:12 intensity: (1:40:12 @2) + (1:20:00 @3) 33.07 km (5:27 / km) +1165m 4:38 / km

Went for a play at Longshaw with the family then ran home via Blacka for some frolicking on the snowy hills. Ran all the big climbs via a somewhat convoluted route. Great fun in the conditions, which threw everything at me from spring sunshine and no snow at all lower down to blizzards, drifts and great snow conditions higher up. A lot of fun, but pretty spent by the roll downhill back home.
8 PM

Yoga 10:00 [1]

Wednesday Dec 27, 2017 #

8 AM

Running 29:00 [2] 5.6 km (5:11 / km)

Morning grind.
8 PM

Running 46:57 [2] 9.42 km (4:59 / km) +220m 4:28 / km

Back in Sheffield and snuck out for an evening cruise around Eccy woods.

Circuits 20:00 [1]

Tuesday Dec 26, 2017 #

8 AM

Running 1:05:35 intensity: (25:35 @2) + (30:00 @3) + (10:00 @4) 12.87 km (5:06 / km) +61m 4:59 / km

All sorts on a loop around York on a corridor planned by Steve. A loop of the racecourse and a short sprit around a cemetery thrown in.
2 PM

Running 36:10 [2] 7.93 km (4:34 / km) +7m 4:32 / km

Making the most of the sunny day.

Monday Dec 25, 2017 #

10 AM

Running 1:10:28 intensity: (30:28 @3) + (40:00 @4) 16.72 km (4:13 / km) +17m 4:12 / km

4x10 mins tempo on the muddy Ings. Felt good for this and enjoyed the unseasonal sunshine and warmth.

Sunday Dec 24, 2017 #

8 AM

Running 1:25:51 intensity: (40:51 @2) + (45:00 @3) 16.55 km (5:11 / km) +447m 4:34 / km

Intended a long run to Barnsley, but felt a bit run down so abandoned in favour of a local loop. Felt pretty good after all, but glad not to have taken on the long slog.
3 PM

Running 35:23 [2] 7.0 km (5:03 / km) +6m 5:02 / km

7 PM

Yoga (1000) 10:00 [1]

Saturday Dec 23, 2017 #

10 AM

Running 59:56 intensity: (29:56 @2) + (30:00 @3) 11.67 km (5:08 / km) +284m 4:35 / km

7 PM

Circuits 10:00 [1]

Friday Dec 22, 2017 #

8 AM

Running 54:00 [2] 11.43 km (4:44 / km) +266m 4:14 / km

3 PM

Running 24:04 [2] 4.56 km (5:17 / km) +93m 4:47 / km

7 PM

Circuits 10:00 [1]

Thursday Dec 21, 2017 #

7 AM

Cycling 25:00 [1]

11 AM

Running 1:08:51 intensity: (38:51 @3) + (30:00 @5) 16.05 km (4:17 / km) +407m 3:48 / km

The plan was a nice hilly rout, but I felt good so opted for 3xCoppice, going strongly on the ups and cruising the downs. Felt good throughout and the pace naturally ramped up. 5.10, 5.03, 4.57.
8 PM

Circuits 10:00 [1]

Wednesday Dec 20, 2017 #

7 AM

Cycling 30:00 [1]

6 PM

Running 1:06:28 [2] 11.7 km (5:41 / km) +243m 5:09 / km

DP carols at Headstone. Nice Erving for it and good to catch up with Nails.

Tuesday Dec 19, 2017 #

7 AM

Cycling 30:00 [1]

12 PM

Running 50:27 intensity: (25:27 @2) + (10:00 @3) + (15:00 @5) 10.31 km (4:54 / km) +413m 4:05 / km

Hero's x2 at lunchtime. Moving OK once I got going, lungs still not perfect after having a cough for a week.
7 PM

Running 36:21 [2] 6.83 km (5:19 / km) +113m 4:55 / km

8 PM

Yoga 10:00 [1]

Monday Dec 18, 2017 #

7 AM

Cycling 25:00 [1]

12 PM

Running 52:45 [3] 11.42 km (4:37 / km) +170m 4:18 / km

Lunchtime with Matthew.
8 PM

Circuits 10:00 [1]

Sunday Dec 17, 2017 #

1 PM

Running 1:08:43 intensity: (20:00 @2) + (48:43 @3) 13.75 km (5:00 / km) +393m 4:22 / km

Blacka Moor fail. White course with Alex, having fun in the slippy snow and ice. Then a mad rush to get changed before the starts closed, which ended when I realised I had one of Jenny's O shoes and one of my own. Nothing else to wear that would have got me around, so reluctantly waited until we got home. Sad to miss out on the cold, wet fun...
C • Hopping? 4

Saturday Dec 16, 2017 #

1 PM

Running 2:42:00 intensity: (2:12:00 @2) + (30:00 @3) 29.0 km (5:35 / km) +823m 4:54 / km

Snowy, slippy Peaks run from home. All a lot slower and tougher than anticipated due to the snow and ice, but worth it for the stunning winter sky and blood red sunset. Porter, mines, Rud Hill, pole, Carhead rocks (new to me), Higger, Houndkirk Road, Limb return.
4 PM

Running 12:00 [1] 2.0 km (6:00 / km) +60m 5:13 / km

Straight out of the house to run to an Xmas party.
8 PM

Yoga 10:00 [3]

Friday Dec 15, 2017 #

7 AM

Cycling 25:00 [1]

1 PM

Running 50:40 [2] 10.48 km (4:50 / km) +198m 4:25 / km

8 PM

Yoga 15:00 [1]

Thursday Dec 14, 2017 #

7 AM

Running 23:00 [1] 4.22 km (5:27 / km) +70m 5:02 / km

7 PM

Running 1:08:10 [4] 17.2 km (3:58 / km) +330m 3:37 / km

7 Hills race. A fast and what seemed to be a fairly straightforward route, but still managed to make a few mistakes involving dead-end streets. Not optimal, but ended up the right side of the shake up at the end. Hard work and probably the only night this week where it was possible to race on the streets without black ice everywhere.

Running warm up/down 16:00 [2] 3.0 km (5:20 / km)

Wednesday Dec 13, 2017 #

7 AM

Running 27:01 [1] 5.31 km (5:05 / km) +72m 4:46 / km

4 PM

Running 31:11 [1] 6.28 km (4:58 / km) +141m 4:28 / km

7 PM

Circuits 10:00 [1]

Tuesday Dec 12, 2017 #

7 AM

Cycling 25:00 [1]

12 PM

Running 24:17 [2] 5.21 km (4:40 / km) +65m 4:23 / km

Brief and not very fun lunchtime run dodging mobile-phone gazers.
7 PM

Running 1:14:51 intensity: (34:51 @2) + (40:00 @3) 14.76 km (5:04 / km) +258m 4:40 / km

Lots of fun in the evening testing out a new headlamp on the snowy golfcourse. Got quite carried away!

Monday Dec 11, 2017 #

7 AM

Cycling 35:00 [1]

12 PM

Running 49:06 [3] 10.55 km (4:39 / km) +226m 4:12 / km

Slip-sliding around on the pavements up to Crosspool, etc.
7 PM

Circuits 10:00 [1]

Sunday Dec 10, 2017 #

12 PM

Running 1:19:03 [2] 15.9 km (4:58 / km) +385m 4:26 / km

Snowy and sort of fun up to Lady Cannings. Not as good as advertised.

Saturday Dec 9, 2017 #

7 AM

Running 41:54 intensity: (21:54 @2) + (10:00 @3) + (10:00 @4) 9.52 km (4:24 / km) +7m 4:23 / km

Progressing from slow to not quite so slow around an industrial estate in Gloucester on a very cold morning.

Swimming 15:00 [1]

Hotel pool.
4 PM

Running 46:12 intensity: (20:00 @2) + (26:12 @3) 8.72 km (5:18 / km) +283m 4:34 / km

Evening run in the Mendips from our B&B, before bailing back to Sheffield to escape the forecast snow.
7 PM

Circuits 10:00 [1]

Friday Dec 8, 2017 #

7 AM

Running 32:40 [2] 6.38 km (5:07 / km) +124m 4:40 / km

2 PM

Running 25:08 [2] 5.04 km (4:59 / km) +66m 4:41 / km

7 PM

Yoga 10:00 [1]

Swimming 10:00 [1]

Hotel pool.

Thursday Dec 7, 2017 #

7 AM

Cycling 30:00 [1]

12 PM

Running 57:34 [3] 13.2 km (4:22 / km) +268m 3:58 / km

Lunchtime around the Sky's Edge loop.
7 PM

Circuits 10:00 [1]

Wednesday Dec 6, 2017 #

6 PM

Running 1:19:28 intensity: (24:28 @2) + (40:00 @3) + (15:00 @4) 16.15 km (4:55 / km) +415m 4:22 / km

DP chip shop. Cold has arrived, but feel fine so risked it. Nice steady pace tonight, which suited me just fine.
7 PM

Cycling 25:00 [1]

Tuesday Dec 5, 2017 #

12 PM

Running 36:38 [2] 7.52 km (4:52 / km) +199m 4:18 / km

Lunchtime to BHP.
7 PM

Running 47:00 [2] 9.17 km (5:07 / km) +217m 4:35 / km

Evening cruise in Eccy Woods. Felt effortless, probably because I seem to be coming down with a cold.

Cycling 30:00 [1]

Yoga 10:00 [1]

Monday Dec 4, 2017 #

12 PM

Running 55:52 intensity: (25:52 @2) + (30:00 @3) 12.2 km (4:35 / km) +185m 4:15 / km

Lunchtime with Matthew. Decent clip most of the way.
7 PM

Cycling 30:00 [1]

Circuits 10:00 [1]

Sunday Dec 3, 2017 #

10 AM

Running 1:04:09 intensity: (24:09 @2) + (40:00 @5) 12.9 km (4:58 / km) +500m 4:10 / km

Eccy woods hills - 4 sets. Found this a lot easier than last time, probably because I was awake. Got tripped up by a stupid dog who was 'only playing' on the first effort. Righteous indignation got me through the first set.
7 PM

Running 31:20 [2] 5.87 km (5:20 / km) +84m 4:59 / km

Evening jog on the playing fields.

Yoga 10:00 [1]

Saturday Dec 2, 2017 #

10 AM

Running 1:28:23 intensity: (58:23 @3) + (30:00 @4) 19.67 km (4:30 / km) +400m 4:05 / km

IW. On a Saturday.
4 PM

Running 20:12 [2] 4.01 km (5:02 / km) +72m 4:37 / km

7 PM

Circuits 10:00 [1]

Friday Dec 1, 2017 #

7 AM

Running 31:02 [2] 6.2 km (5:00 / km) +117m 4:34 / km

4 PM

Running 28:50 [2] 5.94 km (4:51 / km) +106m 4:27 / km

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