Sunday Mar 30 |
 | Running race (10km road race) 34:13 [5]10 km (3:25 / km) vdot: 62.4 | |
| shoes: Lightweight trainers |
| Wakefield 10km. 10th/1261 and Alex, Armand and myself took the team prize.Got a new pb by 5 seconds, edging slowly closer to that 34 minute mark. Felt much better than Lord Mayor's 10km two weeks ago, but was only 11 seconds quicker. 5km splits of 17.06 and 17.07 so running consistently. Bit windy again today, and seemed to be losing time on the gradual downhill sections. |
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| C • congrats! 3 |
| Running warm up/down 20:00 [2]4 km (5:00 / km) | |
| shoes: Lightweight trainers |
| Warm up before the race, and warm down afterwards with Armand and Mayur. |
| Running warm up/down 22:00 [2]4 km (5:30 / km) | |
| shoes: Asics Gel 1120 (1) |
| Run round the block when I got back to Sheffield because my legs had seized up. I was contemplating whether I got done by the speed cameras going in and out of Wakefield when I thought it was a 40 mph zone but it was actually 30 mph. Don't think I saw any flashes. |
Saturday Mar 29 |
| Running 57:00 [3]12 km (4:45 / km) | |
| shoes: Asics Gel Torana |
| Rivelin loop with Coppice Track. |
Friday Mar 28 |
| Running 43:00 [3]8 km (5:22 / km) | |
| shoes: Asics Gel 1120 (1) |
| Run home from work in the rain. |
Thursday Mar 27 |
| Strength & conditioning 40:00 [3] | |
| shoes: Asics Gel 1120 (1) |
| Put another 5kg onto the power clean. Arms were feeling tired today. |
| Running hills 28:00 [5]5 km (5:36 / km) | |
| shoes: Asics Gel 1120 (1) |
| Springvale Spirals. 10 reps in total, 2 of each hill. Went 1,2,3,4,5,5,4,3,2,1 where 5 was Bates Street. Ran over the top of each one to do the 'L'. It's been a looooonnnnggg time since I've done this session, and it felt tough. I'm sure Bates Street has got steeper. |
| Running warm up/down 20:00 [2]3.5 km (5:43 / km) | |
| shoes: Asics Gel 1120 (1) |
| Before and after hills. |
Wednesday Mar 26 |
| Running 1:32:00 [2]17 km (5:25 / km) | |
| shoes: Asics Gel Torana |
| 'Easy 75 min ish run' with Rob, Craney and Oli. There isn't much productivity from orienteers in Sheffield on a Wednesday afternoon. Ended up climbing four hills (Malin Bridge to top of Loxley, Loxley Fisheries to High Storrs, Spoon Lane and bottom to top of Rivelin) which was four more than I wanted to. I particularly enjoyed the ten minute conversation Oli and Craney had about the Guardian cryptic crossword from Saturday. A bit wet and muddy but I had fun. |
Tuesday Mar 25 |
| Running 45:00 [2]8 km (5:38 / km) | |
| (rest day) shoes: Asics Gel Torana |
| Persuaded Oli to come out for an easy run round Rivelin. Neil was tempted too, but his lack of shoes ruled him out. Felt better once I got going. |
Monday Mar 24 |
| Orienteering race 29:02 [4]4.9 km (5:56 / km) +185m 4:59 / km | |
| shoes: VJ Integrator (8.5) |
| After my poor showing on Saturday and Sunday I was quite rightly in the SYO second team with Rich G, Dan Tett (a late replacement for my bro who got food poisoning Sunday night) and Nick B. Rich ran a great first leg and came back in the pack, Dan followed suit and sent me out in 12th. Made a few little misses and hesitations, but got back three places to send Nick out in 9th, where the team ended up. 5th British team.
4th place for the first team, and 2nd for the ladies. Some good showings from our juniors too. |
| Running warm up/down 15:00 [2]2 km (7:30 / km) | |
| shoes: VJ Integrator (8.5) |
| Running round the changeover pen to avoid becoming a snowman, and a little bit after finishing. Made a quick getaway home after running. |