Sunday Jan 21 |
 | Orienteering race 2:05:00 [4]** 20 km (6:15 / km) +1050m 4:57 / km | |
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| Warrior O trial around Hard Knot Pass, just under Scafell Pike. The course started with a 250m climb to no. 1 and didn't get much easier...felt sluggish at the start but got a really good feeling going towards the end. Clock watching all the way to get sub 2hrs (challenge from the organisers). Managed 1.55.05 for the race plus run to the start and back from the finish. Amazing views and just went above the snow line for one leg. Great race. |
Saturday Jan 20 |
| Orienteering race 30:00 [5]**** 6 km (5:00 / km) | |
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| Warrior short race, open terrain near Windermere. Fast and pretty simple, pushed as hard as I could but for some reason struggled to get heart rate up. Pretty good race nonetheless. |
| Running 30:00 [2]6 km (5:00 / km) | |
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| Warm up and warm down for the race. Really windy and cold conditions, ended my warm down in a hailstorm, glad to get back to the car. |
Friday Jan 19 |
| Running 40:00 [2]8 km (5:00 / km) | |
| (rest day) |
| Easy run up Loxley, feeling pretty tired and stiff from gym. |
Thursday Jan 18 |
| Running 20:00 [1]4 km (5:00 / km) | |
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| Easy run into gym. |
| Weights 45:00 [3] | |
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| Free weights and circuits in the gym, adding a bit more weight and time to the session. |
| Running 25:00 [5]4 km (6:15 / km) | |
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| Wadsley Church Hallamshire session, 3x 4.10 ish with two small hills. Long recovery. Felt pretty good, but not good enough to do a fourth... |
| Running 30:00 [2]6 km (5:00 / km) | |
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| Warm up and warm down for intervals. |
Wednesday Jan 17 |
| Running 2:15:00 [3]26 km (5:12 / km) | |
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| Long run with Rob to Wharnecliffe and Greno, mostly on trails. Ran back up the hill to Robs at the end to make it fair. The pace wound up and the last couple of minutes were full on hill rep pace. Good workout. |
Tuesday Jan 16 |
| Track session 30:00 [5]7 km (4:17 / km) | |
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| Track intervals, 1500, 1900, 1500, 1500 (4.46, ? (4.53 for 15), 4.48, 4.51). Tough session but psychologically feels quite good after the long rep. Felt OK until the last 200. Some strides to warm up. |
| Running 55:00 [2]10 km (5:30 / km) | |
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| Run to track and back. On my own on way so lonely and bored. |
Monday Jan 15 |
| Running 30:00 [2] | |
| (rest day) |
| Easy run to Bolehill, shaking legs up a bit on the downhill. Feeling surprisingly OK after XC. |