Sunday May 11 |
 | Running warm up/down 28:00 [3] 3.0 mi (9:20 / mi) | |
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| Very short warm up, but a longer warm down. The race started down a narrow lane and the queue was massive so had to force my way through a bush to push to the front of the race - got some funny looks from the Mayor who was starting the race. |
| Running race 1:14:02 [5] 13.1 mi (5:39 / mi) vdot: 63.8 | |
| ahr:161 max:165 |
| Hot and sticky course, which undulated throughout. Was on for sub 71 pace till mile 5 (with the lead 2 runners about 45 seconds up on this pace at this point) but the conditions (and my legs) were not with me. Enjoyed the race but 27c was a bit too hot for me, and the course was not as flat as I had been told (a bit like the road out to Oughtibridge, going up and down all the time). At least I now have the A qualifying time for Chicago.
Clare enjoyed herself as well - putting in a solid effort in the conditions.
Was 3rd overall (winner ran in 71.08 who has run 30.08 for the 10k this year), won a nasty trophy and £50 cash!
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| C • Tough course 9 |
Saturday May 10 |
| Running 45:00 [2] 6.0 mi (7:30 / mi) | |
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| Easy run up Loxley Valley - stopped off for some stretching a Myers Grove playing field. Lovely to be out! |
Friday May 9 |
| Running 18:00 [3] 2.0 mi (9:00 / mi) | |
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| Run to work - saw Dave Sprot. |
| Running 34:00  5.0 mi (6:48 / mi) | |
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| Run around Kelham Island. Did 3 x 1 mile at 5.25 pace with 1 minute off. Felt comfortable - but running over 4 x this distance at this pace is another matter! |
Thursday May 8 |
| Running 1:20:00 [3] 10.0 mi (7:59 / mi) | |
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| Run to work in the am, then a long run home, passed Crimicar lane, over the golf course and down the valley.
Saw Rachel, walking past Weston Park. |
Wednesday May 7 |
| Running 1:00:00 [2] 8.0 mi (7:30 / mi) | |
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| Run to work, then home and home again after the training from Greno with OJ - awesome views of Sheffield. |
| Orienteering 31:00 [5] 3.5 mi (8:51 / mi) | |
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| Sheffield Spring Cup at Greno. Fun course - missed 30 - 45 seconds on a depression that I don't think I have ever hit clearly and OJ caught me a minute. We then had a bit of tussle for the rest of the course which was fun (but tiring!). |
Tuesday May 6 |
| Running 52:00 [3] 9.5 mi (5:28 / mi) | |
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| Run to work, work to track (met up with Rob Little on the way to track which meant that the pace hotted up a bit), some drills, then home from track. |
| Running intervals (Track) 34:00 [5] 3.6 mi (9:26 / mi) | |
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| Toughie of a track session - 4 x 500 (1.30, 1.25, 1.26, 1.25) , 3 x 400 (1.07, 1.05, 1.05), 3 x 300 (0.47, 0.46, 0.46), 1 x 500 (1.22). Recovery of about 1.17 - 1.20. The last 500m hung over me for the whole session, but just about managed it. |
Monday May 5 |
| Orienteering 45:00 [3] 3.5 mi (12:50 / mi) | |
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| A get together in memory of Ivor Noot, as Bertie Goffe remarked "a true legend." Jon Emberton gave a few words to everyone on top of "Ivor's knoll" and then we went off to enjoy Ivor's playground. Ran with Nick and OJ.
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| Running 15:00 [1] 1.5 mi (10:00 / mi) | |
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| Steady run before and after the session. |
| Running 25:00 [2] 3.5 mi (7:08 / mi) | |
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| Run to S10 and back. |
| S+C (Drills) 40:00 [3] 0.8 mi (50:01 / mi) | |
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| Drills with the Candy boot camp. Tough but enjoyable - Kelly and Gareth hid their smirks and were very patient helping Mike and I through the drills. |