Sunday Apr 29 |
 | Running 2:33:00 [3]30 km (5:06 / km) | |
| shoes: Asics trail shoes |
| Long run with Nails, RobB, Candyman and Dave. Went out along bottom of Rivelin, up to conduit, High Neb, Stanage Pole and back home along the top of Rivelin. A bit cold on the High Neb ridge but other than that a nice morning for running. No ill effects from yesterday apart from a bit of a tight calf over the last few km. |
Saturday Apr 28 |
| Running race 34:17 [5]10 km (3:26 / km) vdot: 62.2 | |
| shoes: Lightweight trainers |
| Rother Valley 10km. Pretty flat course twice round the lake, with tarmac roads for about a third and hard gravel paths for the rest. Ran a pb by 44 secs (woohoo!), so properly chuffed. 17:03 and 17:14 5km splits. 5th place, £30 and a bottle of wine. |
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| C • Great work! must be great to s... 5 |
| Running warm up/down 30:00 [3]6 km (5:00 / km) | |
| shoes: Lightweight trainers |
| Warm up and warm down for race. Such a lovely day for it. |
| Running 30:00 [3]6 km (5:00 / km) | |
| shoes: Road shoes |
| Easy run with Rob to loosen legs after the race. |
Friday Apr 27 |
| Running 29:00 [2]6 km (4:50 / km) | |
| (rest day) shoes: Road shoes |
| Plod home from work via Crookes. |
Thursday Apr 26 |
| Running 33:00 [3]7 km (4:43 / km) | |
| shoes: Asics trail shoes |
| Run at lunch down the canal. Did my good deed for the day and stopped to help a woman who was struggling to push a wheelchair up the hill at the side of Don Valley bowl. |
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| C • good samaritan 2 |
| Running intervals 40:00 [5]5 km (8:00 / km) | |
| shoes: Road shoes |
| Hallamshire. Stockarth Park. Started off with a 4 minute uphill interval, then 20 minutes of Parlauff (up/across/down), then 10 minutes of race and chase. The hills made it tough, broken on the long run home. |
| Running 50:00 [3]10 km (5:00 / km) | |
| shoes: Road shoes |
| Home to clubhouse, clubhouse to Stockarth Park and then the looonnnggg drag back home. Pretty screwed when I eventually made it back. |
Wednesday Apr 25 |
| Orienteering 58:00 [3]8 km (7:15 / km) | |
| shoes: New silver o shoes |
| Hanging controls for Greno Spring Cup race. I don't know what legs Dave has planned, but the runnability was good around the controls I hung. |
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| C • number oneon the long???? 8 |
| Road biking 1:03:00 [3] | |
| shoes: Cycling shoes |
| Short hilly ride to get back into the bike. Down to Malin Bridge, up towards Damflask, right at the end of Loxley and up and over to Worrall, Oughtibridge and then the big climb up Wharncliffe side to Greno. Back via Penistone Road. |
Tuesday Apr 24 |
| Running intervals 35:00 [5]5 km (7:00 / km) | |
| shoes: Lightweight trainers |
| 7 sets of 500m at 3km pace, 30 secs rest then 100m hard. 2 mins between sets. Then a 5 minute three person team relay on the grass. Each rep half a football pitch, did about 15. |
| Running 50:00 [3]10 km (5:00 / km) | |
| shoes: Road shoes |
| Run to track from work (must remember to run down the canal next week), a few laps extra warm up and then the run home with a big posse. Now it's warm and light they all want to run home. |
Monday Apr 23 |
| Weights 45:00 [3] | |
| shoes: Road shoes |
| First weights session for what seems like ages. Dropped the weight back down slightly, felt OK but will still ache tomorrow. |
| Circuits 40:00 [3] | |
| shoes: Road shoes |
| ShUOC circuits. Painful. |
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| C • ouch 1 |
| Running 20:00 [3]4 km (5:00 / km) | |
| shoes: Road shoes |
| Work to circuits and then circuits to home. |