Sunday Jan 14 |
 | Running long 2:36:00 [3]25.7 km (6:04 / km) +1080m 5:01 / km | |
| shoes: adidas swoops |
| Long run with Neil up Pen-y-ghent and round the houses to another couple of trig points taking in various big hills and rough terrain (and basically anything not conducive to doing a lot of kilometres). Pretty happy with how my legs held up. Just before the last big hill we're both looking a bit white, I turn to Neil and say, "you know what time it is don't you?" "no" "it's doughnut o-clock." He was most impressed I'd carried a doughnut in my pocket all the way. The perfect mid-session fuel. Made me thirsty though. Unfortunately I lost any respect I'd built up when I had to ask him to hold my hand when we crossed a river (well, it was slippy). Anyway, I might not run quite so far next week - I think this is my biggest ever mileage for a week. And I had probably my most deserved ever fry-up afterwards. |
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| C • Doughnuts 14 |
Saturday Jan 13 |
| Running 35:00 [3]7.6 km (4:36 / km) +150m 4:11 / km | |
| shoes: adidas swoops |
| From Malham Tarn to Attermire and back |
| Orienteering 1:00:00 [4]9.3 km (6:27 / km) +350m 5:26 / km | |
| shoes: adidas swoops |
| Trains with Neil on Attermire. I may have moaned about the wind in other training sessions recently, but it was taking the piss today. And it was raining. And it was misty. And I was crap at orienteering. And so was Neil. You'd have to be a right knob to go orienteering on Attermire (open hillside) in January wearing shorts. I am that right knob. Legs cold. |
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| C • Crap 3 |
| Running 1:00:00 [2]12 km (5:00 / km) +330m 4:24 / km | |
| shoes: adidas swoops |
| Just an afternoon run with Neil round some quite cool limestone paving and doing lots of naughty tresspassing and crossing lots of big walls. |
Friday Jan 12 |
| Orienteering 56:00 [3]9.1 km (6:09 / km) +315m 5:15 / km | |
| shoes: asics traily things |
| Endcliffe Parks and Ecclesall Woods. Pretty rusty and tired. |
| Running 50:00 [3]11.1 km (4:30 / km) +230m 4:05 / km | |
| shoes: asics traily things |
| Between the forests and home. At least I don't need to go too crazy at Malham to get my miles in now! |
Thursday Jan 11 |
| Running 39:00 [2]8.5 km (4:35 / km) +200m 4:06 / km | |
| shoes: asics roady things |
| Eww - a foul morning. Still dark and raining when I set off. Proper character building. But I cheered up seeing Sheffield gridlocked and running past hundreds of stressed commuters. Sinead O'Connor in my head today. |
| Running intervals 40:00 [5]10.7 km (3:44 / km) +260m 3:20 / km | |
| shoes: asics roady things |
| Foxdal Intervals on a loop round Abbeydale Road and High Storrs. 90secs hard, 30secs jogging. 20 reps. Pushed it hard, but had Boyz II Men (End of the Road) in my head which didn't help. Got home just as Mark finished cooking tea - perfect. |
| Running 21:00 [3]4.9 km (4:17 / km) +100m 3:53 / km | |
| shoes: asics roady things |
| Before and after intervals |
Wednesday Jan 10 |
| Running long 1:53:00 [3]23.2 km (4:52 / km) +710m 4:13 / km | |
| weight:63kg shoes: asics traily things |
| Muddy run with Oli and Rob to Stannington, Headstone and back along the top of Rivelin. Feeling good and chatting all the way. Rob's a loony having already trained 2 hours today. Apparently (according to Rob) chocolate milk is the perfect post-race drink. I haven't got any, so I had a milky cup of tea and some chocolate biscuits. |
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| C • chocolate milk 11 |
Tuesday Jan 9 |
| Running 38:00 [2]8.5 km (4:28 / km) +200m 4:00 / km | |
| shoes: asics roady things |
| Deja vu. Legs a bit tighter today though. Walked in the door just as Lewis dropped Ponting and then watched Gilchrist hit 3 successive sixes before having a shower. |
| Running intervals 25:54 [5]3.4 km (7:37 / km) | |
| shoes: asics roady things |
| On a windy and rainy night in Sheffield, Rob, Al and I broke the 10000m World Record! But we were 3 secs slower than an Edinburgh trio did it last year :o( although I reckon 49 baton exchanges between arguably the 3 most unco-ordinated (unco) orienteers in the UK won't have helped our cause. 17x200m reps for me. Must've averaged 31secs/rep. I ain't cut out for sprinting. It hurt. |
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| C • If you are going to put the ti... 4 |
| Running 55:00 [2]12.2 km (4:30 / km) +100m 4:20 / km | |
| shoes: asics roady things |
| To and from the track and a few laps and some strides. |
Monday Jan 8 |
| Running 38:00 [2]8.5 km (4:28 / km) +200m 4:00 / km | |
| shoes: asics roady things |
| What better way to start the week than a Monday pre-breakfast run? Actually, I can think of several.
In my head: The Power of Love (Huey Lewis & The News) |
| Running tempo 54:00 [4]13.6 km (3:58 / km) +330m 3:32 / km | |
| shoes: asics roady things |
| Loxley, Hillsborough, Parkwood Springs. It's fun running through the ghettos getting abuse from the scallies (bogans). Makes you run fast. Probably over did it a bit today but felt quite good.
In my head: Rudolph the Red Nosed Reindeer (annoying) |