Wednesday Jan 30 |
 | Orienteering 46:00 [3]6.2 mi (7:25 / mi) | |
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| Nice cruisey run up the parks at lunch time. |
Tuesday Jan 29 |
| Running 54:00 [2]7.0 mi (7:43 / mi) | |
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| Run to session and run home. Had a right pack of us on the way home - OJ would have loved it (but he was skiving). |
| Running 30:00 [5]4.4 mi (6:48 / mi) | |
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| 30 minute session - 6x300 then 5x 400 then lots x 200. Legs felt ok, but hip flexors were quite stiff. It was fun to do something a bit different. Didn't get split times for all reps but ran all the 400s in 63 or below which was pleasing.
Certainly, nice to run a session with fresher legs having taken it a bit easier over the last few days. |
Monday Jan 28 |
| Running 25:00 [1] | |
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| Run home from pilates. Did 5x12 second hill sprints - really felt these on my hips. |
| S+C (pilates) 55:00 [1] | |
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| Got to the session late, but it started late (jobs a good'un). Packed out with student returnees. |
Sunday Jan 27 |
| Running 43:00 [2]6.0 mi (7:09 / mi) | |
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| Morning run. Was planning on doing a session in the afternoon but was pretty tired - a vist to Ikea had sapped all my life energy from me. Spent the afternoon (very slowly) putting up flat packed furniture. |
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| C • Sounds great will have to i... 2 |
Saturday Jan 26 |
| Running 1:52:00 [3]16.0 mi (7:00 / mi) | |
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| Run around MK. Ran to Campbell park and then did some train orienteering sessions on the sprint map. Then cruised for a bit, did miles 11 - 15 @ 5.45 pace and then jogged the last mile. Wished a "good morning" to a couple I ran passed who were having intimate relations behind a bush in the park.
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Friday Jan 25 |
| Running 24:00 [3]3.3 mi (7:16 / mi) | |
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| Run to work |
| Running 36:00 [4]6.0 mi (6:00 / mi) | |
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| Ran out of time again today....needed to meet Clare at her work before heading down to see the family in Milton Keynes. Improvised a bit - after 5 minutes WU did 20 minutes tempo, and then did 10 minutes of intervals 2x90, 1x60, 1x 45, 1x30 with same time recovery. Then jogged for a few minutes and jumped into a shower and then a fast car... |
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| C • fast car? 1 |
Thursday Jan 24 |
| Running 18:00 [1]2.0 mi (9:00 / mi) | |
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| Run to work - decided to go direct and found the hill pretty tough this morning. |
| Running 41:00 [3]6.3 mi (6:31 / mi) | |
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| Felt tired all day at work so parked the idea of a lunchtime intervals session and just decided to have a cruisey run - Town, Kelham Island, Rutland Road, Shirecliffe, Hillsborough home.
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Wednesday Jan 23 |
| Running 18:00 [1]2.0 mi (9:00 / mi) | |
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| Run to work - it is definately getting lighter and easier to get up in the morning. |
| Running 1:00:00 [2]7.5 mi (7:59 / mi) | |
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| Running from work, to home and then to Beeley and back. |
| Orienteering 1:15:00 [3]4.5 mi (16:39 / mi) | |
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| Hanging controls at Beeley. It was pretty runnable and not too brambly. BUSA will be good fun. Clare had even managed to plan on some features that I had never seen before. |
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| C • really? 1 |
| S+C (climbing) 30:00 [3] | |
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| Climbing with the boys and girl. Enjoyed it more than I thought I would because I was pretty knackered by the time I set off to OJ/JJ's for a lift. Arms are pretty tired today. |
Tuesday Jan 22 |
| Running 24:00 [2]3.2 mi (7:30 / mi) | |
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| Run to work through Kelham island, still refining my route, but this looks like a winner. |
| Running 21:00 [3]3.0 mi (7:00 / mi) | |
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| Run to track - legs feeling sluggish - but the fact I was late meant I couldn't jog in. |
| Running 41:00 [3]6.0 mi (6:50 / mi) | |
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| Tough session - 2 x (6, 5, 4, two minutes between reps and 3 minutes between sets). Distances run were (1.20, 1.00, 0.84 - 1.23, 1.02, 0.83). All at, or under, 5 minute miling which was pleasing but we did have a longer recovery than usual. |
| Running 33:00 [2]4.2 mi (7:51 / mi) | |
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| Run home with the boys. |
Monday Jan 21 |
| Note | |
| (rest day) |
| Wanted to train like an Ironman today, so as a one off, I decided to do the exact same session as Jubby.... |
Sunday Jan 20 |
| Running 2:17:00 [3]14.15 mi (9:40 / mi) | |
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| Long run up to Pen-y-Ghent - Neil took us on the scenic route on the way out all through terrain and my legs were buggered. Came directly back from the top along the Penine way (good job). Were not afforded any good views for the whole run. |
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| C • The century! 3 |
Saturday Jan 19 |
| Running 39:00 [2]5.0 mi (7:48 / mi) | |
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| Lovely run, out and back to Attermire for the orienteering. Absolutely fabulous day out. |
| Orienteering 55:00 [3]5.5 mi (10:00 / mi) | |
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| Orienteering with Nails and James. Lots of little control picks on the limestone pavement. |
| Running 1:00:00 [1]6.01 mi (9:58 / mi) | |
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| Steady run in the pm with Andy, Neil and James. Had the largest fry up ever for lunch (thanks Neil) and this sat squarely in my stomach for the whole run.
Took in Malham Tarn and Gordale Scar on the run both were really impressive.
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| C • actually, 2 |
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| C • actually,.. 1 |
Friday Jan 18 |
| Running 31:28 [2]4.0 mi (7:51 / mi) | |
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| Run into work. |
| Running 45:00 [3]7.0 mi (6:26 / mi) | |
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| Run up the parks at lunch time. Tried to vary the pace a little so that not just plodding along. |
Thursday Jan 17 |
| Running 51:00 [2]6.4 mi (7:57 / mi) | |
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| Run to work in the morning and then back home at lunchtime. Worked from home in the afternoon - we were waiting for a new bed to be delivered. Luckily it had come by the time that I got home and Clare had sweet talked the guys into carrying it to the bedroom. |
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| C • did they help her to 'set it up'? 2 |
| Running warm up/down 47:00 [2]6.2 mi (7:35 / mi) | |
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| WU/WD from the Hallamshire session. Felt tired before session but knackered on the way back. |
| Running hills 25:00 [4]3.5 mi (7:08 / mi) | |
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| Hallamshire hills. One long hill, followed by 10 reps up Tricketts. Think Jenny has mythical powers - at the top of Tricketts she remarked how mild the weather was compared with other Tricketts sessions - within 30 seconds, the time it took us to get the bottom of the hill for the first rep it was pissing it down.
Didn't have any power in my legs but got better as the session went on. |
Wednesday Jan 16 |
| Running 24:00 [2]3.2 mi (7:30 / mi) | |
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| Playing with different runs to work. This involved running down through Kelham Island and then up to the University. This was much more pleasant than running all the way up to Crosspool via the stables. |
| Running 1:55:00 [3]14.3 mi (8:02 / mi) | |
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| Long, but enjoyable run with Mike and OJ (for most of it). Was really wet and slippy on the paths - really need to get some trail shoes, but at least it wasn't chucking it down.
Showed Mike and OJ our new worm compost bin which will be able to hold up to 10,000 worms. OJ was excited (predictable) and Mike less so (also predictable). |
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| C • predicatable 3 |
Tuesday Jan 15 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| Run to work; it was pouring down. Don't think there is anything more depressing than toiling up a big hill in the pouring rain on the way to work. |
| Running 50:00 [3]7.0 mi (7:08 / mi) | |
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| Run to track and then home again with OJ and Mike. Our high brow conversation proved to much for Oli. |
| Running 22:15 [5]4.0 mi (5:33 / mi) | |
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| 4x1600m off 5:45. It was tough managed to grind them out in 4.58, 4.59, 4.57 and 4.55. Felt fine for the first 2/3rds of the session but the last 1/3 was really tough. Conditions were nearly perfect. Shame my kit was still soaking from my run in - need to persuade them to install a dryer like at Neil's work. |
Monday Jan 14 |
| S+C (Pilates) 1:00:00 [3] | |
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| Late for pilates, but got the whole 1 hour session in. It flew by, but found it really tough. |
| Running 35:00 [2]4.5 mi (7:46 / mi) | |
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| Run to work. It was wet and miserable (as was I). |
| Running 30:00 [3]7 km (4:17 / km) | |
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| Couldn't face pounding the streets in the rain so did an interval session on the gym. |
| Running 25:00 [3]2.0 mi (12:29 / mi) | |
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| run home from gym. Did 5 x 10 second hills on the way home. Put my bag on the road whilst I did the reps and some car pulled up to inspect it, and only went away when I told them it was mine. |
Sunday Jan 13 |
| Orienteering 1:03:00 [4]7.0 mi (9:00 / mi) | |
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| Compass sport cup. Not my finest hour of orienteering, but my aim was to enjoy the orienteering and I really did. Made two massive mistakes (9 minutes in total) + lots of little ones. Lots of work to do, but at least I am starting to feel like I want to do it. Hats off to OJ (and begrudgingly Mike "one nil for me in 2008" Sprot) for good clean runs!
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| Running warm up/down 25:00 [1]2.5 mi (10:00 / mi) | |
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Saturday Jan 12 |
| Running 55:00 [2]11 km (5:00 / km) | |
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| Easy run to Greno with Neil and Mike - checking out an extension to Beeley. |
| Orienteering 31:00 [4]5 km (6:12 / km) | |
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| SYO club champs mass start team score. I was in a formidable team with Janet and Louise Adams. Had a good little burn up with Mike and Neil. Chuckled to myself as Mike and Neil ran off in what I thought was the wrong direction - only to realise that they were going to a control that I had not seen on the map. Had to get an extra control that was my undoing and was one minute late (damn it). Had fun though and the team event worked well - cheers OJ. |
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| C • let that... 3 |
| Orienteering 23:00 [2]3 km (7:40 / km) | |
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| picking some controls up on the way to the pub for lunch. Got an award for being the muppet of the year - certainly not something that I want to retain next year! |
Friday Jan 11 |
| Running 18:00 [3]2.0 mi (9:00 / mi) | |
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| Run to work. |
| Running 35:00 [4]5.5 mi (6:21 / mi) | |
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| Hmm time management let me down today. Plan A was, run to work in the morning, gym at lunch and then a decent session in the afternoon. Plan B (once work got really busy) was to leave early and do a running session and then some weights). Had to stick with plan c which was to leave work late and then squeezing in a session on the treadmill at the gym before meeting Clare for a hot date! |
Thursday Jan 10 |
| Running 18 [1]2.0 mi (9 / mi) | |
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| Run to work - nice and steady. |
| Running 55:00 [2]7.5 mi (7:19 / mi) | |
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| Run to hallamshire and then to session and back. Ran through Beeley on the way pack and Mike got in a boo because his shoes were going to get muddy. Properly spaced out for the last 10 minutes or so. |
| Running 28:00 [3]3.5 mi (7:59 / mi) | |
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| Bachelor's hills. Tough session but a good group of blokes to share the pain. 5 x first part of hill, then 1 big hill and 5 x second part of hill. |
Wednesday Jan 9 |
| Orienteering 45:00 [2]7 km (6:26 / km) | |
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| Orienteering session planned by Clare. Did 3 loops, 2 by myself and 1 with Mike map memory. Felt rusty and struggled with the mm exercise - certainly something I need to work on this winter. Mike had an almost 100% record. Good job I have 2 other orienteering sessions planned this week!
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| Running 45:00 [2]9 km (5:00 / km) | |
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| Run up Limb valley -steady. Really nice views on the top. |
Tuesday Jan 8 |
| Running 1:15:00 [3]9.0 mi (8:20 / mi) | |
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| Run to work, then to track and then home. Felt really tired on the way back, but luckily did not have to carry my bag like Mike (sucker). |
| Running 28:00 [5]6 km (4:40 / km) | |
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| 5x1k with a minute recovery, then 6 minutes worth of sprint relays (across the length of the football pitch).
Times were very ordinary, but I blame the wind and the weekend (all between 3.03 and 3.08). |
Monday Jan 7 |
| Running 20:00 [3]2.0 mi (10:00 / mi) | |
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| Run to work |
| S+C (Pilates) 1:00:00 [1] | |
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| Pilates with a new crowd. Clare arrived even later than me for once. Felt like quite a hard session. |
| Running 30:00 [3]4.0 mi (7:30 / mi) | |
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| Run home from pilates home - taking it steady as feeling a bit wiped from the weekend. |
| Running (Hill Sprints) 5 [3]0.5 mi (9 / mi) | |
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| 5 x 12 second hills at the end of the session up Rivelin Bank road. |
Sunday Jan 6 |
| Running 1:53:00 [3]20.35 km (5:33 / km) +1000m 4:27 / km | |
| ahr:140 max:155 |
| Long run with the boys. Oli had been eating his shredded wheat and certainly claimed the king of the mountains jersey. Al was speedy as ever on the descents. I felt pretty ordinary but legs were not too sore from yesterday's efforts. I think it was the extra Ikea session that Mike and I did yesterday that really took it out of us!
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Saturday Jan 5 |
| Running warm up/down 25:00 [1]3.0 mi (8:20 / mi) | |
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| Steady warm up and warm down. Spent most of the warm up wondering when the rest of the team was going to turn up. Luke, Alex and Martin all left it a bit late, but not as late as OJ. |
| Running race 37:30 [5]10.8 km (3:28 / km) +290m 3:04 / km | |
| ahr:162 max:170 |
| Yorkshire champs. Aiming for a top 20 finish but secretly hoping for top 15. Finished 16th but was gutted to be beaten by 14th and 15th by only a couple of seconds.
Tried to start off steady but maybe went of a bit too slow. Lap times were 7.27, 7.28, 7.48, 7.59. Although I tired later on, Ian's view is that you need to be right up there at the start and that everyone slows down later on but if you are up there then you slow down in a higher position. Still not sure. Probably go back to the "all guns blazing" approach for the nationals.
Good performances from the orienteers ("just in time" OJ and Mike both set pbs in terms of their overall finishes). We were 4th team and were totally outclassed by the girls who walked away with the overall victory.
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| C • Results 4 |
Thursday Jan 3 |
| Running 1:00:00 [2]8.0 mi (7:30 / mi) | |
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| Run from work to session, WU/WD then back home. |
| Running 10:00 [4]1.5 mi (6:40 / mi) | |
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| 3 X 800m around Hillsborough Park. First 400m (slightly uphill) hard and then 400m tempo (slightly downhill). Felt ok, but still trailing in Jason's wake. |
Wednesday Jan 2 |
| S+C 40:00 [2] | |
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| Steady session in the gym. The free weights room was being refurbished so stuck to barbells and the like. |
| Cross training warm up/down 10:00 [1] | |
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| Cross training 35:00 [4] | |
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| I really couldn't face going for a run on the streets in the cold so decided to do a gym session. Did 90:30s for 30 minutes and managed to work a satisfyingly disgusting amount of sweat.
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Tuesday Jan 1 |
| Running 1:36:00 [3]11.5 mi (8:20 / mi) | |
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| Hang over run with from Fox house - not feeling great and to be honest was glad when it was all over. But enjoyable in retrospect.
Route here |