Sunday Nov 25 |
 | Running race (Cross country) 38:52 [5]10 km (3:53 / km) vdot: 53.7 | |
| shoes: Asics Hyper XC |
| South Yorkshire Cross Country League race 3 at Winterhills. Tough course, with two steep hills on each of the two long laps and one steep hill on each of the two medium laps. It was hard work, but a good session. Oli ran well and enjoyed it despite all his pre-race boo-hooing. |
| Running warm up/down 40:00 [2]6 km (6:40 / km) | |
| shoes: Asics Hyper XC |
| A long lap to warm up and down plus some other bits and pieces. Legs very tired during the warm down. |
Saturday Nov 24 |
| Orienteering long 1:55:00 [3]15 km (7:40 / km) | |
| shoes: O shoes |
| EDS Long-o on Blacka and Burbage. The weather was terrible, and I think that's probably the coldest I have ever been on a run. I had to bail out about two thirds of the way round the Burbage loop because my hands were too cold for me to be able to carry on (and I was getting tired). Oli and Al were ahead by that point and managed a bit more, but nobody completed it.
Up until the coldness set in, I was enjoying it. Tough in places but fun. Hopefully will get the full course done sometime on a nicer day. |
Friday Nov 23 |
| Running (Technique drills) 40:00  8 km (5:00 / km) | |
| shoes: Road shoes |
| Not done these for a while, think my hip flexors will be stiff tomorrow. |
| Strength & conditioning 30:00 [3] | |
| shoes: Road shoes |
| |
| Running 15:00 [3]3 km (5:00 / km) | |
| shoes: Road shoes |
| Run home from the gym. |
Thursday Nov 22 |
| Running intervals 30:00 [5]6 km (5:00 / km) | |
| shoes: O shoes |
| Was in Leeds on a course all day and wasn't going to make it to Hallamshire so decided to go down to ShUOC intervals instead. But my train was late, and even after killing myself to get down in time, they had already started.
Luckily, I was able to start off with Gareth and his girlies so ended up doing 10 laps, starting every 3 minutes. Did 6 with Gareth pushing me, and then 4 on my own. Tried to focus on keeping my form.
It brought back memories training in Endcliffe Park, the last time I can find in my training diary that I did intervals there was in February 2004. That was back in the day. |
| |
| C • Endcliffe memoirs 3 |
| Running warm up/down 30:00 [3]6 km (5:00 / km) | |
| shoes: Road shoes |
| Drove to the top of Crookesmoore Road and caned it down to Endliffe Park, and then a much more relaxing run back to my car via Hangingwater. |
Wednesday Nov 21 |
| Running long 2:15:00 [3]28 km (4:49 / km) | |
| shoes: Asics Gel Torana |
| Run home from work to dump bag and change shoes, then bottom of Rivelin, Headstone, conduit, waterworks, Fulwood Booth, down the parks to Hunters Bar and back home through Broomhill.
I bumped into Dave Nolan in Endcliffe Park and he asked me to chase all those Hallamshire men who haven't yet sent in their cross country entry forms. So Rob / Oli / Gareth / Craney - get it done! |
Tuesday Nov 20 |
| Running intervals 30:00 [5]6.8 km (4:25 / km) | |
| shoes: Lightweight trainers |
| Track. 4*1500m and 1*800m starting every 6 minutes in 4:45, 4:52. 4:56, 4:56, 2:40. Pretty minging evening, but it feels extra satisfying having done a track session in the pissing rain. Big crowd down tonight as well. |
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| C • sneaky 800 2 |
| Running warm up/down 50:00 [3]10 km (5:00 / km) | |
| shoes: Road shoes |
| Work to track, and then back home with the posse. |
Monday Nov 19 |
| Running 36:00 [2]8 km (4:30 / km) | |
| shoes: Road shoes |
| Usual Monday lunch recovery run. Not as cold as I thought it was going to be. |
| Circuits 50:00 [3] | |
| |
| Up to 40 minutes of 45/15 this week. Rach has also changed the order of the exercises so two in a row work the same muscles. Makes it much tougher. |
| Running warm up/down 30:00 [2]6 km (5:00 / km) | |
| shoes: Road shoes |
| Work to track and then home by a circuitous route. |