Sunday May 18 |
 | Running 27:07 [5] 8 km (3:23 / km) | |
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| 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. |
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| C • well done! 12 |
| Running 30:00 [2] 5 km (6:00 / km) | |
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| Warm up and warm down with Jenny. |
Saturday May 17 |
| Running 45:00 [4] 12 km (3:45 / km) | |
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| 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) | |
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| The moderate sections of the run. |
Friday May 16 |
| Running 45:00 [3] 8 km (5:38 / km) | |
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| 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) | |
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| 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) | |
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| Out and back from home, with Mike on the way back. |
Wednesday May 14 |
| Running 25:00 [2] 5 km (5:00 / km) | |
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| Easy up to Bolehill park at lunchtime. Legs not feeling as bad as expected. |
| Orienteering 37:00 [4]**** 7 km (5:17 / km) | |
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| 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) | |
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| 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) | |
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| 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) | |
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| 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? |
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| C • hehe 3 |