Wednesday Jan 31 |
 | Running 30:00 [1]3.7 mi (8:06 / mi) | |
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| Run to and from gym |
| S+C 1:15:00 [3] | |
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| Good session |
| Running 2:10:00 [2]11.3 mi (11:30 / mi) | |
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| Long run with Matt and Oli. Good tunes on Craney's magic mix tape on way there. Triple Crossing of Kinder followed by some high intensity orienteering on the Wool Packs. Struggled to keep pace with MC & OJ up hills |
| Orienteering 10:00 [3]1.3 mi (7:41 / mi) | |
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| technique on wool pack - hard to concentrate in freezing conditions, but glad that we did it. |
Tuesday Jan 30 |
| Running 40:00 [2]6.5 mi (6:08 / mi) | |
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| Steady run at lunch - felt ok |
| Running warm up/down 55:00 [1]6.5 mi (8:26 / mi) | |
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| WU/WD before track |
| Running intervals 25:00 [5]4.0 mi (6:14 / mi) | |
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| track 4x1600 (4.59, 4.57. 4.55, 4.50) felt good |
Monday Jan 29 |
| S+C 1:00:00 [3] | |
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| Standard session |
| Running 1:00:00 [2]8.75 mi (6:51 / mi) | |
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| Steady evening run - felt tired to start with but got into it later on. Felt strong at end. |
Sunday Jan 28 |
| Running 30:00 [1]3.0 mi (10:00 / mi) | |
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| Steady WU/WD before race |
| Orienteering 1:00:00 [3]7.0 mi (8:34 / mi) | |
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| Steady oing session - felt tired so did not push it |
Saturday Jan 27 |
| Running warm up/down 40:00 [1]4.5 mi (8:52 / mi) | |
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| WU/WD - felt nervous before session |
| Running race 35:00 [4]6.5 mi (5:23 / mi) vdot: 64.2 | |
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| Northerns - 40th. Disappointed (especially as Craney beat me!) |
Friday Jan 26 |
| S+C 1:00:00 [3] | |
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| Standard Friday session |
| Running 30:00 [2]3.7 mi (8:06 / mi) | |
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| Steady run to gym and back but did 2 x 1.00 intervals |
Thursday Jan 25 |
| Running 35:00 [1]4.2 mi (8:20 / mi) | |
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| Steady run |
| Running intervals 6:00 [5]1.6 mi (3:45 / mi) | |
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| 2 x 800 - part of Lansett circuit |
Wednesday Jan 24 |
| Running 30:00 [1]3.7 mi (8:06 / mi) | |
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| Run to gym and back |
| S+C 1:00:00 [3] | |
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| Standard session - but with extra weight and less reps |
Tuesday Jan 23 |
| Running warm up/down 40:00 [1]5.0 mi (7:59 / mi) | |
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| Running 25:00 [5] | |
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| Track (16x400,1min recovery - felt really good (all under 68, average 67.00) |
Monday Jan 22 |
| S+C 1:00:00 [3] | |
| (rest day) |
| Steady gym session |
Sunday Jan 21 |
| Running warm up/down 25:00 [1] | |
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| WU/WD |
| Orienteering 1:10:00 [3] | |
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| Run at Ashridge - started off ok. Doing some technique work, felt tired. |
Saturday Jan 20 |
| Running 2:12:00 [2]15.3 mi (8:38 / mi) | |
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| Long run at MK - did some of sprint o map |
Friday Jan 19 |
| Running 30:00 [2]3.5 mi (8:34 / mi) | |
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| Run before breakfast - steady |
| Running 40:00 [3]5.9 mi (6:47 / mi) | |
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| Run at lunch |
Thursday Jan 18 |
| Running 40:00 [2]5.9 mi (6:47 / mi) | |
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| Steady run at lunchtime - mad winds |
| Running 1:00:00 [2]8.0 mi (7:30 / mi) | |
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| Wind blew roof tile onto windscreen which smashed - had to run home |
Wednesday Jan 17 |
| Running 2:17:00 [3]19.0 mi (7:12 / mi) | |
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| Long run with Oli - took it steady. Was feeling tired to start but better by end. |
Tuesday Jan 16 |
| Running 40:00 [2]5.9 mi (6:47 / mi) | |
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| Steady run at lunchtime |
| Running intervals 25:00 [5]4.0 mi (6:14 / mi) | |
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| Track, 1600, 2000, 1500, 1600 - all under 5 min miling |
| Running warm up/down 55:00 [1] | |
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| WU/WD for track intervals |
Monday Jan 15 |
| Running 30:00 [1]3.7 mi (8:06 / mi) | |
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| Run to and from gym |
| S+C 1:00:00 [3] | |
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| S+C session - break in between for interview |
Sunday Jan 14 |
| Running race (SY Champs) 36:00 [4]6.0 mi (6:00 / mi) vdot: 56.3 | |
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| 3rd place - pleased as felt really tired before start |
| Running warm up/down 40:00 [1]5.0 mi (7:59 / mi) | |
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Saturday Jan 13 |
| Running 50:00 [3] | |
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| Running with OJ around Burbage |
| Orienteering 50:00 [3] | |
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| Trains / technique on Burbage |
Friday Jan 12 |
| Running warm up/down 26:00 [1] | |
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| WU/WD |
| Running intervals (Foxdahl (90:30s)) 40:00 [3] | |
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| Really windy session - struggled to get heart rate up (and lost contact lens). Character building. |
| Running 30:00 [1]3.7 mi (8:06 / mi) | |
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| Run to and from gym |
| S+C 1:00:00 [3] | |
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| Standard Friday session |
Thursday Jan 11 |
| Running 36:00 [1] | |
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| Run at lunch - legs shafted. Decided to have afternoon off and rearrange intervals for Friday |
Wednesday Jan 10 |
| Running 30:00 [1]3.7 mi (8:06 / mi) | |
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| Run to and from Gym |
| S+C 1:15:00 [3] | |
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| S+C with added weight - felt ok. |
| Running 1:47:00 [3]14.5 mi (7:22 / mi) | |
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| Running with Oli and Craney - quite good pace - but struggled a bit towards end (could feel gym session in legs) |
Tuesday Jan 9 |
| Running 36:00 [2]4.5 mi (7:59 / mi) | |
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| Run at lunchtime around streets of Rotherham - felt good |
| Running warm up/down 1:00:00 [1]7.5 mi (7:59 / mi) | |
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| WU/WD for track |
| Running intervals 25:00 [5]3.2 mi (7:48 / mi) | |
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| Track intervals - tried for 10k time done by Edinburgh - missed by 3 seconds (doh) - felt strong |
Monday Jan 8 |
| Running 1:00:00 [2]8.75 mi (6:51 / mi) | |
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| Standard run out to Crimicar lane, back down Fulwood road and then back over Crookes |
Sunday Jan 7 |
| Orienteering 55:00 [2]3.0 mi (18:20 / mi) | |
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| Putting orienteering controls out in Lakes |
| Running warm up/down 40:00 [1]4.5 mi (8:52 / mi) | |
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| WU/WD before street race. |
| Orienteering race 17:00 [4]2.0 mi (8:30 / mi) | |
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| Street race around Ambleside - pretty pleased with race but some silly sprint race type errors (e.g. not reading control description fully). Pleased with 2nd. |
Saturday Jan 6 |
| Running warm up/down 35:00 [1]4.0 mi (8:44 / mi) | |
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| Easy (well actually quite slippy) wu/wd. Felt confident before race. |
| Running race (Yorkshire XC Champs) 45:00 [4]7.0 mi (6:26 / mi) vdot: 52.4 | |
| ahr:163 |
| Pleased with race 18th (maybe set off too fast) |
Friday Jan 5 |
| Running 30:00 [2] | |
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| Easy run to Clare's work to pick up my keys after locking myself out! Did some strides |
Thursday Jan 4 |
| Running 50:00 [1]6.0 mi (8:20 / mi) | |
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| Run down to Hallamshire and back |
| Running intervals 7:00 [5]1.6 mi (4:22 / mi) | |
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| Did 2 800m loops at Hallamshire with 2.00 recovery. Wanted to stay fresh for the weekends races. |
Wednesday Jan 3 |
| Running warm up/down 30:00 [1]3.7 mi (8:06 / mi) | |
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| Run to and back from Gym |
| S+C 1:10:00 [3] | |
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| Gym session |
| Orienteering 1:20:00 [2]6.0 mi (13:19 / mi) | |
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| Putting controls out at Eccelsfield Forest |
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| C • Otherwise known as... 1 |
Tuesday Jan 2 |
| Running warm up/down 1:00:00 [2]7.0 mi (8:34 / mi) | |
| ahr:130 |
| Warm up and down before/ after track session. |
| Running intervals 25:00 [5]4.0 mi (6:14 / mi) | |
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| 4 x1600 - all under 5.00 (just). Pleased as having to pace myself. |
Monday Jan 1 |
| Running 1:15:00 [2]8.5 mi (8:49 / mi) | |
| ahr:130 max:140 |
| Easy hung over run in peaks - took it nice and easy. Nice to be in a big group. |