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Training Log Archive: OJ

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Running7 5:38:29 43.08(7:51) 69.32(4:53) 1149
  Circuits6 1:30:00
  Cycling3 1:15:00
  Total16 8:23:29 43.08 69.32 1149

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

11 AM

Running 1:13:14 intensity: (33:14 @2) + (40:00 @3) 15.71 km (4:40 / km) +325m 4:13 / km

Ringinglow in 22mins then lap of Lady Cannings, Limb, Eccy Woods and home. Felt fairly sprightly up the hill, but SI was stiff on the downhill, loosened off at about the hour mark again. A few faster sections thrown in here and there to combat slumping form. Felt good towards the end.

Saturday Oct 8, 2016 #

11 AM

Running 1:28:03 [2] 17.09 km (5:09 / km) +320m 4:43 / km

Slow and steady back from Handsworth (miniature railway exhibition) via Bowden Housesteads. Hackenthorpe, Ridgeway, Jordanthorpe, Graves. Almost all the way on trails that were new to me. Some nice bits, some not so nice bits, but all surprisingly rural. SI a little stiff but eased off at about the hour mark.
7 PM

Circuits 15:00 [1]

Nordics

Friday Oct 7, 2016 #

7 AM

Running 33:25 [2] 6.13 km (5:27 / km) +70m 5:09 / km

IW. Feeling tired but good tired in the legs this morning and was surprisingly niggle free after yesterday.
5 PM

Running 19:50 [2] 4.11 km (4:50 / km) +90m 4:21 / km

HFW, legs still doing OK despite a busy day at work.
7 PM

Circuits 15:00 [1]

Squats

Thursday Oct 6, 2016 #

7 AM

Cycling 25:00 [1]

IW, HFW.
12 PM

Running 52:32 intensity: (32:32 @2) + (10:00 @4) + (10:00 @5) 11.79 km (4:27 / km) +103m 4:16 / km

Crookes Valley. 10x120m strides followed by 4x400. 81, 81, 78, 76. Feeling bit tender in the SI joint after yesterday, but it got easier as the session went on. The last pair of 400s was much more comfortable in general, although with a slight discomfort in my glut. A bit of a breakthrough on the pace, but it took all of that to get loose enough to achieve it. Nice to feel that I was actually challenging myself aerobically while running.
7 PM

Circuits 15:00 [1]

Nordics.

Wednesday Oct 5, 2016 #

7 AM

Running 51:25 [2] 10.4 km (4:57 / km) +163m 4:35 / km

IW foolishly expecting miracles after a pair of rest days. The idea was to let things settle before upping the ante a little on the running. But the double rest day actually appears to have allowed things to stiffen up and I was pretty uncomfortable for the first 30 mins, although better after that.
4 PM

Running 20:00 [2] 4.09 km (4:53 / km) +78m 4:28 / km

HFW, feeling much better than this morning.
7 PM

Circuits 15:00 [1]

Squats.

Tuesday Oct 4, 2016 #

8 AM

Cycling 25:00 [1]

IW, HFW.
7 PM

Circuits 15:00 [1]

Nordics.

Monday Oct 3, 2016 #

8 AM

Cycling 25:00 [1]

IW, HFW.
7 PM

Circuits 15:00 [1]
(rest day)

Squats.

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