Wednesday Nov 28 |
 | Running 18:00 [2]2.0 mi (9:00 / mi) | |
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| Pootle into work - knee seems to have calmed down (touch wood). |
| Running 46:00 [3]6.5 mi (7:04 / mi) | |
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| Was planning on going running at lunch but got waylaid. Stepped out the door into the pooring rain and went on the flatest run home (as feeling tired) could think of. It was also the most boring. Went out to Eckie road roundabout then back into town and round the ring road home.
Legs felt incredibly ordinary and was pleased when it was all over. |
Tuesday Nov 27 |
| Running 17:00 [2]2.0 mi (8:30 / mi) | |
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| Run to work - knee still sore. |
| Running 55:00 [3]7.5 mi (7:19 / mi) | |
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| Run to track and then home. Legs properly went to jelly on the way home. |
| Running 24:00 [5]4.0 mi (6:00 / mi) | |
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| 4x 1mile with 60 s recovery. Felt better tonight and was pleased with the overall session - 4.58, 4.58, 4.55, 4.52
Good crowd down as usual - good to see Randy, but missed Nails.
My route can be found here: http://www.gpsvisualizer.com/display/1196199732-32...
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| C • that 7 |
Monday Nov 26 |
| Running 50:00 [2]6.5 mi (7:41 / mi) | |
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| Run to work in the am and then an extended run home from pilates. Slight pain in my right knee, not sure what it is - hopefully just a niggle from all the hill running over the weekend. |
| S+C 55:00 [1] | |
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| Pilates - more blokes than ever. Still enjoying this - the novelty of "pulling in my stomach" and "focusing on my breathing" still not warn off.
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| C • ggarrr 3 |
Sunday Nov 25 |
| Running warm up/down 15:00 [2]1.5 mi (10:00 / mi) | |
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| Easy warm up but no warm down (too cold / tired / lazy). |
| Running race 1:01:20 [5]9.2 mi (6:40 / mi) vdot: 51.3 | |
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| Church Stretton to Stiperstones fell race. This a time trial (run individually or in pairs) organised by Clare's day Charlie. It has been going on for years and is getting more and more popular.
I took a new route this year and was about 2 minutes slower this year, but managed to beat last years pairs winners (who beat me by 1 minute) Tim and Andrew Davies.
Found it tough but enjoyable. |
| Note | |
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| Find a link to the course below.
Map of the route
A website of the route can be found here: http://www.timetrial.org.uk/
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| C • Route map 3 |
Saturday Nov 24 |
| Running 1:38:00 [2]10.0 mi (9:47 / mi) | |
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| Steady run around the Long Mynd. Checking out routes for tomorrow's race. Should be really nice if it stays clear - still bits of snow at the top of the ridges. |
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| C • Good luck! 1 |
Friday Nov 23 |
| Running 32:00 [3]4.0 mi (7:59 / mi) | |
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| Run to and from work - was going to do a session at lunchtime but took up the option of a free lunch instead. |
Thursday Nov 22 |
| Running 50:00 [3]8.0 mi (6:14 / mi) | |
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| Run to work, run home and warming up / down after testing. |
| Running 35:00 [4]5.0 mi (7:00 / mi) | |
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| Sport testing - lactate then VO2. I hate sport testing. Consequently it had been playing on my mind all week. It was not as bad as I thought and was thankfully over pretty quickly. I will have to wait a few days for the formal results but they looked pretty promising - up on both measures relative to last year. |
Wednesday Nov 21 |
| Running 36:00 [3]4.0 mi (9:00 / mi) | |
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| Run to work and back - nice and easy day. |
Tuesday Nov 20 |
| Running 18:00 [2]2.0 mi (9:00 / mi) | |
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| Run to work |
| Running 55:00 [3]7.5 mi (7:19 / mi) | |
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| Run to track and then back again. |
| Running intervals 25:00 [5]4.0 mi (6:14 / mi) | |
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| 4 x 1 mile off 60 seconds recovery. Really cold and wet night and I felt rubbish on the way to the track. Session was solid enough (4.58, 5.00, 5.03, 5.04) but would like to have been running them all at sub 5 minute miling pace. |
Monday Nov 19 |
| Running 18 [3]2.0 mi (9 / mi) | |
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| Run to work |
| Running 50:00 [3]7.0 mi (7:08 / mi) | |
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| Run home from S10 via Fulwood. |
| S+C 1:00:00 [1] | |
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| Pilates - more blokes this time and Clare also came along (don't think there was a correlation). |
Sunday Nov 18 |
| Running 1:30:00 [2]10.0 mi (9:00 / mi) | |
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| Nice steady run with OJ exploring some more routes from Stannington. Fun chit chat about stuff that gained more heat as the run went on, but was brought to an abrupt stop when we went our seperate ways above allotments.
I am not the only one who thinks that there must be better ways to deliver mail. Maybe I will subscribe to this:http://www.ukintpress.com/mag_post.htm. Microsoft also appear to be getting in on the act:http://www.microsoft.com/presspass/features/2007/o... |
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| C • Thats rubbish, we all agree... 20 |
Saturday Nov 17 |
| Note | |
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| Was really up for a long run in the peaks..but my body was not having any of it. Felt knackered and really sleepy in the morning - thought I might be going down with something but in retrospect maybe I had just found my lazy gene. |
Friday Nov 16 |
| Cycling 1:40:00 [3] | |
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| Cycling in peaks - really nice ride (still learning how to use the bike). Finished at the Foxhouse for lunch. |
Thursday Nov 15 |
| Running 18:00 [3] | |
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| Run to work - cold (and hilly). |
| Running warm up/down 50:00 [3] | |
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| Run to hallamshire from work then back again. |
| Running hills 20:00 [5] | |
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| Hills - it was bloody freezing tonight. Glad was running within a big group.
4xsmallish hills (about 40s ish) , then 1 x a big hill (1.30ish), then 5 x smallish (but steeper) hills 40s ish).
Tired at end and legs feeling empty. |
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| C • fast times? 9 |
Wednesday Nov 14 |
| Running 18:00 [2] | |
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| Run to work. |
| Running 20:00 [3] | |
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| Run from work to the EIS. I "decided" to do about 10 minutes of this at tempo. This could have been because a) I fancied an extra session or b) I was as usual late.
Watched the South Yorkshire sports awards which Clare was organising - there is some great sporting talent in the region and some of the commitment from coaches is awesome. SYO were shortlisted by for the club of the year award but missed out. |
Tuesday Nov 13 |
| Running 1:20:00 [2] | |
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| Run to work and then to track and then home - as exciting as it sounded. |
| Running race 12:25 [5]4 km (3:06 / km) vdot: 65.6 | |
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| Tough mass start race / time trial thingy round (and round) the track. Tried to keep it at 5 minute mile pace (same as do for reps) and just about managed it. Will have to learn to sprint finish as was pipped at the line by Mr Bush. |
Monday Nov 12 |
| Running 1:00:00 [3] | |
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| Run to work and then home from Pilates - run slightly further home than last week. It was proper cold. |
| S+C (Pilates) 1:00:00 [1] | |
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| Standard session - starting to feel a little more confident (I dont hear the tutor tutting and shaking her head as much anymore). Class was really full - not sure why everyone else goes to pilates? |
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| C • probably 1 |
Sunday Nov 11 |
| Running warm up/down 40:00 [2] | |
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| Steady warm up and down. Most of the warm down was spent Gareth searching. |
| Running race 23:00 [5] | |
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| 1st leg on the high peak relay. Two big hills interspersed with some dead flat trails. Pushed pretty hard and felt ok, but was glad when I saw the finish line.
Kelly ran really well, just missing out on the course record, which given the conditions was pretty good. |
| Running 30:00 [2] | |
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| Run back from Al's to home down the valley. |
Saturday Nov 10 |
| Cycling 1:40:00 [3] | |
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| Got my brand new bike today so went to christen it with a ride with Al and Candyman. I certainly need to find some "cycling legs" as both of the boys kept riding away from me, and I was embarrassingly slow cycling down some of the hills.
Certainly had fun though, but it is going to be bloody freezing in the winter.
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| C • Bike 4 |
Friday Nov 9 |
| Running 36:00 [3] | |
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| Another steady day |
Thursday Nov 8 |
| Running 36:00 [2] | |
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| Run to and back from work - keeping it steady as trying to ward off cold. |
Wednesday Nov 7 |
| Running 18:00 [2] | |
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| Run to work in the morning. |
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| C • chugga chugga 2 |
| Running 40:00 [3] | |
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| Run to gym and back at lunch and then home. |
| S+C 35:00 [3] | |
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| Quick weights session - realised that not been doing it for a while. 2x12 front squats (50kg, 55kg), then 2x12 back squats (70kg, 80 kg), then 2x10 single leg squats (40kg). Doing physio exercises between each effort. Gym was really quiet for once. |
| Note | |
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| Clare's got a stinking cold so feel a bit like a dead man walking. Not going to kill myself over the next few days and see what happens. |
Tuesday Nov 6 |
| Running intervals 23:00 [5]4.0 mi (5:44 / mi) | |
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| 4x1600 with 55 seconds recovery. Was not looking forward to it and it certainly felt tough during the session. Squeezed them all out in about 5.00 (slowest was 5.01 and fastest about 4.57).
During the last few reps felt really tired and was constantly trying to change my style slightly to get more power out - never really worked but at least it was a slight distraction from the pain. |
| Running 18:00 [3] | |
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| Run to work. |
| Running 55:00 [3] | |
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| Run to track and then home again with OJ and MS. Noted a new Tesco - at Kelham island. OJ remarked how nice it was to have company on the last section of his run home .....just before he stopped and left me to run the last mile by myself!
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Monday Nov 5 |
| Running 50:00 [3] | |
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| Run to work and then home from Pilates. Tried to keep a decent pace up on the way back. |
| S+C (Pilates) 55:00 [1] | |
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| Pilates - just made it in time and squeezed into the back of the class. One other man for company tonight. Not sure if I am getting better or not but certainly feel "straighter" leaving the class than I did on the way in. |
Sunday Nov 4 |
| Running 1:40:00 [3] | |
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| Steady long run around Stannington, Loxley, Dungworth and back. Gorgeous day. |
Saturday Nov 3 |
| Running warm up/down 40:00 [3] | |
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| Warm up and down for races. Felt very stiff warming up and was therefore pleased with the extra 15 minutes that I had allowed myself owing to miscalculating when I was going to start. |
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| C • what about 3 |
| Running race 16:13 [5]5 km (3:15 / km) vdot: 63.6 | |
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| National cross country relays. Really had not been looking forward to this based on last Tuesdays track session and my training of late. Just decided to get stuck in and perservere. Was pleased to have found out that I ran a bit faster than first thought and PB'd (ran 16.38 in 05 and 16:59 in 04). Not quite sure how I managed this - I am putting it down to perfect conditions and bloody-mindedness!
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| C • Good lesson - you don't hav... 3 |
Thursday Nov 1 |
| Running intervals 15:00 [5] | |
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| Tricket hills.Felt pretty good for all but the last hill where I completely blew out - felt that was going to have an asthma attack or something.
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| Running 50:00 [3] | |
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| Run from work to Hallamshire, then to trickets and back. |
| Running 15:00 [3] | |
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| Run to work. |