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Training Log Archive: Zan

In the 30 days ending Nov 30, 2017:

activity # timemileskm+m
  Running32 25:45:22 180.02(8:35) 289.71(5:20)
  Circuits8 3:55:00
  Track session2 53:00 8.7(6:06) 14.0(3:47)
  Cross Country Race2 32:51 5.31(6:11) 8.55(3:51)
  Total37 31:06:13 194.03 312.26

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Thursday Nov 30, 2017 #

Running hills 1:10:00 [3] 7.0 mi (10:00 / mi)

From work to Springvale via Hannah’s with bag.
3 sets of 3 hills (nos 3,4,5). Felt tired and it was really cold. Jog home in a bit of snow after.

Wednesday Nov 29, 2017 #

7 AM

Running (To the gym) 6:00 [2] 0.8 mi (7:30 / mi)

Circuits 30:00 [3]

5 PM

Running 1:03:00 [2] 7.2 mi (8:45 / mi)

Home from work via greystones loop - mainly uphill!

Tuesday Nov 28, 2017 #

Track session 23:00 [4] 4.0 mi (5:45 / mi)

4 x 1600 - 5.53, 5.47, 5.40, 5.37.
Extremely cold and didn't really warm up til third rep so gradually increased pace throughout.

Running warm up/down 25:00 [2] 3.25 mi (7:42 / mi)

Monday Nov 27, 2017 #

Running 25:00 [2] 3.0 mi (8:20 / mi)

Circuits 30:00 [3]

Sunday Nov 26, 2017 #

Running 1:35:00 [2] 11.0 mi (8:38 / mi)

Rivelin, Wyming Brook, conduit.

Saturday Nov 25, 2017 #

Running 39:00 [2] 3.9 mi (10:00 / mi)

Stannage with Lizzie, Rob, Hazel & Sarah. Freezing.

Running 50:00 [2] 5.4 mi (9:16 / mi)

Redmires with Rach FR. still freezing.

Friday Nov 24, 2017 #

Running 25:00 [2] 3.1 mi (8:04 / mi)

Thursday Nov 23, 2017 #

Note
(sick)

Wednesday Nov 22, 2017 #

Running 1:10:00 [1] 8.0 mi (8:45 / mi)

30 mins jog before work and 40 mins after.

Tuesday Nov 21, 2017 #

Track session 30:00 [4] 4.7 mi (6:23 / mi)

6 x 600, jog 100, 400, jog 200
Forgot watch so no times.
C • :o( 3

Running warm up/down 20:00 [2] 2.3 mi (8:42 / mi)

Monday Nov 20, 2017 #

Running 1:00:00 [1] 6.3 mi (9:31 / mi)

Jog - work to Neil’s work to gym via fulwood road and home after.

Circuits 30:00 [3]

Sunday Nov 19, 2017 #

Cross Country Race 22:00 [4] 3.5 mi (6:17 / mi)

South Yorkshire xc at penistone. Stomach feeling a bit delicate after dark peak do last night so wasn’t expecting much. The field was a bit more competitive than the last syxc race which dragged me round.
Wore compression socks and inov8s with heel raises & insoles which worked well - achilles felt ok.

Saturday Nov 18, 2017 #

Running 1:04:00 [2] 7.5 mi (8:32 / mi)

Parked along from shiny sheff and ran along conduit, round redmires, left onto the moor and back along conduit. Good route for flattish easy run.

Friday Nov 17, 2017 #

Running 37:15 [2] 4.0 mi (9:19 / mi)

Thursday Nov 16, 2017 #

Running hills 25:00 [4] 2.7 mi (9:16 / mi)

3 x 3 spring vale hills numbers 3, 4 & 5

Running warm up/down 42:00 [2] 4.7 mi (8:56 / mi)

Wednesday Nov 15, 2017 #

Note

Right knee incredibly sore - hobbled about all day, iced loads, then saw dave in the evening to loosen where the calf/hamstring meet which seemed to do the trick. Much better by thurs.

Tuesday Nov 14, 2017 #

Running intervals 17:09 [4] 3.0 mi (5:43 / mi)

4 x 1200 - 4.18, 17, 16, 18
Achilles niggly on strides but ok once warmed up. But weirdly twisted and clunked right knee when stretching glute after rep 3 - felt odd when running so stopped the session at 4. Hopefully nothing bad.

Running warm up/down 30:00 [2] 3.4 mi (8:49 / mi)

Monday Nov 13, 2017 #

Running 45:00 [2] 5.0 mi (9:00 / mi)

Easy jogging from work to circuits via Neil’s work and home

Circuits 30:00 [3]

Sunday Nov 12, 2017 #

Running intervals 1:06:00 [3] 9.0 mi (7:20 / mi)

10 min warm up, 10 tempo, 5 x 2 mins, 5 x 1 min gradual incline, 7 min tempo. Heavy hailstorm mid way which I was not dressed suitably for so had to shelter under a tree. Calfs and right achilles a bit tight but no worse at the end.

Saturday Nov 11, 2017 #

Running 1:20:00 [2] 10.0 mi (8:00 / mi)

Calfs tight and hips stiff and right achilles niggly - steady flat run with stretch stops and feeling less stiff by 7 miles.

Thursday Nov 9, 2017 #

Running 40:00 [1] 3.7 mi (10:49 / mi)

Wednesday Nov 8, 2017 #

7 AM

Circuits 30:00 [3]

8 AM

Running 20:00 [1] 2.1 mi (9:31 / mi)

Jog to/from gym
6 PM

Running 1:27:00 [2] 10.8 mi (8:03 / mi)

Set off on the dark peak road run but calfs tight so did my own thing, had to go back via a long route though to stay on lit roads so it ended up being further than I wanted. Too much road and right achilles/calf quite sore by the end.

Tuesday Nov 7, 2017 #

Running warm up/down 23:00 [2] 2.7 mi (8:31 / mi)

7 AM

Running 20:00 [1] 2.2 mi (9:05 / mi)

6 PM

Running intervals 13:32 [4] 2.5 mi (5:25 / mi)

10 x 400m
83, 82, 82, 82, 81, 82, 81, 80, 79, 80

Monday Nov 6, 2017 #

7 AM

Running 20:00 [1] 2.2 mi (9:05 / mi)

5 PM

Running 50:00 [2] 6.0 mi (8:20 / mi)

My work to Neil’s work to gym to home.
6 PM

Circuits 30:00 [2]

Sunday Nov 5, 2017 #

Running 2:10:00 [2] 14.5 mi (8:58 / mi)

Gorgeous sunny long run from home out to the Cricket Inn to meet Neil after his race, via Redmires, Stanage & Burbage.
Hip and achilles feeling good after physio on weds - longest run I’ve been able to do in ages.

Saturday Nov 4, 2017 #

Cross Country Race 10:51 [5] 1.81 mi (6:00 / mi)

National xc relays. Felt ok but it was so short - never properly got into it before it was over.

Running warm up/down 48:00 [2] 5.5 mi (8:44 / mi)

3.8 miles before, then jogging around watching the men’s race after.

Friday Nov 3, 2017 #

Circuits 25:00 [3]

Thursday Nov 2, 2017 #

7 AM

Running 30:00 [1] 3.17 mi (9:28 / mi)

6 PM

Running intervals 42:26 [3] 6.0 mi (7:04 / mi)

20 x 1 min with 30 sec jog recoveries plus short wu/wd.

Wednesday Nov 1, 2017 #

Note

Saw Dave about hip / si joint and right achilles. Weak glutes causing issues. Rotated right side of hip - hope this will help. Plus strength exercises.
6 AM

Running 37:00 [2] 4.5 mi (8:13 / mi)

7 AM

Circuits 30:00 [2]

5 PM

Running hills 30:00 [3] 3.6 mi (8:20 / mi)

Easy Cross Lane hills.

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