Sunday Dec 2 |
 | Running race (10km road race) 34:18 [5]10 km (3:26 / km) vdot: 62.2 | |
| shoes: Road shoes |
| Percy Pud. Cold and wet this morning, but not too windy so decent conditions. My watch says that I equalled my pb, which I'm happy about, but I'm even more happy about being 50 seconds faster than last year. 5km splits of 17:11 and 17:07. Other orienteers ran well, with Rob and Oli both getting new pbs. |
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| C • Nice one 9 |
| Running warm up/down 40:00 [2]8 km (5:00 / km) | |
| shoes: Road shoes |
| To and from home to race, via Rob and Clares. |
Saturday Dec 1 |
| Running 50:00 [3]9 km (5:33 / km) | |
| shoes: Asics Gel Torana |
| Short Rivelin loop with Rich. Lovely morning for it, but looks like it's going to be properly minging for the Percy Pud tomorrow. Finished off with a few drills. |
Friday Nov 30 |
| Running 25:00 [2]5 km (5:00 / km) | |
| (rest day) shoes: Road shoes |
| Run home from work. |
Thursday Nov 29 |
| Strength & conditioning 40:00 [2] | |
| shoes: Road shoes |
| |
| Running 47:00 [2]10 km (4:42 / km) | |
| shoes: Road shoes |
| Just a run on the roads. Was safety concious tonight and wore one of those reflective vests. |
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| C • gay 3 |
Wednesday Nov 28 |
| Running long 2:12:00 [3]26 km (5:05 / km) +400m 4:43 / km | |
| shoes: Asics Gel Torana |
| Home from work and then an explore round Loxley, Bradfield and Damflask. Route here: http://www.gmap-pedometer.com/?r=1475418. Struggled a bit this afternoon, legs feeling tired. Time for a few easy days.
And something has happened today that should put Neil in a good mood. His snus has arrived. How annoyed would he get if I hid it? |
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| C • very very 4 |
Tuesday Nov 27 |
| Running intervals 24:00 [5]6 km (4:00 / km) | |
| shoes: Lightweight trainers |
| Track. 4 * 1500m off every 6 minutes. 4:45, 4:52, 4:55, 4:54. Probably ran the first a little too fast, but consistent after that. Much nicer night for it than last week, but not as many people down. |
| Running warm up/down 55:00 [3]11 km (5:00 / km) | |
| shoes: Road shoes |
| Work to track, a few extra laps to warm up, strides and drills, then run home with Oli, Rob and Camel. |
Monday Nov 26 |
| Running 36:00 [3]8 km (4:30 / km) | |
| shoes: Road shoes |
| Usual Monday lunch recovery run. |
| Circuits 50:00 [2] | |
| shoes: Road shoes |
| 40 minutes of 45/15 with a warm up at the beginning. |
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| C • Effort? 3 |
| Running warm up/down 20:00 [2]4 km (5:00 / km) | |
| shoes: Road shoes |
| Home to circuits and then circuits home. |