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Training Archive: OJ

In the 7 days ending 2008-05-18:

activity # timemileskmclimb
  Running10 6:12:07 46.6(7:59) 75.0(4:57)
  Orienteering1 37:00 4.35(8:30) 7.0(5:17)
  Track session1 35:00 3.73(9:23) 6.0(5:49)
  Total12 7:24:07 54.68(8:07) 88.0(5:02)
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MTWHFSS

Sunday May 18

Running 27:07 [5] 8 km (3:23 / km)
Greno time trial. I've been meaning to have another crack at this for a while - ran hard and felt really good until the last hill where I started to get double vision from the effort. Conditions were probably just about perfect, and the route seems a bit quicker, although there are a couple of new fallen trees. Quite a big improvement on my previous best of 27.36 almost exactly a year ago. Failed to get a half-way split unfortunately.
C • well done! 12
Running 30:00 [2] 5 km (6:00 / km)
Warm up and warm down with Jenny.

Saturday May 17

Running 45:00 [4] 12 km (3:45 / km)
Long run from Silkstone to home, along the transpennine trail and through Wharnecliffe. Ran 15 mins moderate, 15 mins race pace x 3 and managed to feel pretty good at the end.
Running 1:00:00 [3] 12 km (5:00 / km)
The moderate sections of the run.

Friday May 16

Running 45:00 [3] 8 km (5:38 / km)
A cruise up Rivelin with Jen to start with, then back through the stables.

Thursday May 15

Running 25:00 [5] 4 km (6:15 / km)
Hallamshire session at Admiral Rodney. 8 x 3/4 lap of a hilly field with 1/4 walk recovery. Each rep about a minute run as a relay with Mike. Followed by a 10min shuttle relay with the occasional extra exercise introduced mid-run (press-ups, squats, star jumps, etc). Added a bit of variety but still hard work!
Running 35:00 [2] 7 km (5:00 / km)
Out and back from home, with Mike on the way back.

Wednesday May 14

Running 25:00 [2] 5 km (5:00 / km)
Easy up to Bolehill park at lunchtime. Legs not feeling as bad as expected.
Orienteering 37:00 [4]**** 7 km (5:17 / km)
Eccy woods spring cup. Ran at a decent pace and stayed in control most of the time. Lost it a bit on some of the short legs towards the end where I was completely failing to plan ahead. It is the hardest area in the world after all. Beaten by Nails on my own map (although he is a cheat).
Running 25:00 [2] 4 km (6:15 / km)
Warm up and a warm down with Magic and Nails via a mysterious rock covered in ancient engravings. It's a depressing thought, but give it another week and the whole of England will be covered in a thick layer of impenetrable brambles/nettles/bracken.

Tuesday May 13

Track session 35:00 [5] 6 km (5:50 / km)
Track session, strides and drills followed by 6 x 400 @ 3km pace, 4 x 350 @ 1500 pace, 3 x 200 @ 1500 pace. All with a 200m jog recovery. Not many folk there tonight--only three in our group and I had to set the pace for a change. Got it more-or-less right I think...71, 71, 71, 71, 70, 71, 62, 62, 62, 60, 33, 32, 31. The short reps were hard on my calves, but a pretty good session.
Running 55:00 [2] 10 km (5:30 / km)
To track and back with Jenny. Resisted the Fat Cat this time and made it home for some choco milk instead.

Monday May 12

Note
(rest day)
Feeling pretty shafted, and the sun's not out so what would be the point?
C • hehe 3


 

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