Sunday Jan 7 |
 | Orienteering 1:00:00 [3]***** 9 km (6:40 / km) | |
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| Technique session on Black Beck. Legs very heavy but feeling quite fresh by the end. Ran in control but felt a bit strange running in technical terrain. It's been a while...bit of warm up and down as well. |
| Orienteering race 15:00 [5]*** 4 km (3:45 / km) | |
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| Ambleside Rock and Run sprint. Ran OK, sliding everywhere in non-dob spike shoes. Not good enough to beat Rob and GG! |
| Running 25:00 [2]5 km (5:00 / km) | |
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| Warm up then jog around the course with Rob afterwards. |
Saturday Jan 6 |
| Running race 45:00 [5]12 km (3:45 / km) vdot: 56.7 | |
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| Yorkshire champs xc, very tough course in Skipton, did not feel good at all, but I guess no one did. Big hills, very wet and muddy. 31st. |
| Running 35:00 [3]6 km (5:50 / km) | |
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| warm up and down for xc |
Friday Jan 5 |
| Running 30:00 [2]6 km (5:00 / km) | |
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| Easy up to Bolehill. |
Thursday Jan 4 |
| Running 40:00 [2]8 km (5:00 / km) | |
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| Steady run up Loxley Valley and down Stannington. |
| Running intervals 15:00 [5]3 km (5:00 / km) | |
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| Hallamshire intervals but reduced session before the Yorkshire xc champs on Sat. 2x2.30 followed by strides and drills. |
| Running 25:00 [1]5 km (5:00 / km) | |
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| Warm up and warm down for intervals. |
Wednesday Jan 3 |
| Running long 1:50:00 [3] | |
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| Longish, on my own, keepeing a decent pace but nothing too hard. A few big climbs, up to Loxley Common then out towards Stocksbridge. |
Tuesday Jan 2 |
| Track session intervals 30:00 [5]7 km (4:17 / km) | |
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| Hallamshire track intervals, 4x1500 off 6 minutes. (4.46, 4.48, 4.50, 4.50). |
| Running 55:00 [2]10 km (5:30 / km) | |
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| Run to track and back home after. |
Monday Jan 1 |
| Running 1:15:00 [2]13 km (5:46 / km) | |
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| New year's day hang over run with a big group, although some dispersed as the run went on. Feeling surprisingly good after Rachaels' murder mystery party. |