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Training Log Archive: Zan

In the 31 days ending Dec 31, 2013:

activity # timemileskm+m
  Running19 14:36:36 79.0 127.14 1170
  Core4 1:06:00
  Cross Country Race1 25:00 3.98(6:17) 6.4(3:54)
  Total20 16:07:36 82.98 133.54 1170

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Tuesday Dec 31, 2013 #

Running hills 40:00 [3] 5.0 mi (8:00 / mi) +270m 6:51 / mi

5 x long south road hills

Monday Dec 30, 2013 #

Note

'Rest' day. House demolition!

Sunday Dec 29, 2013 #

Running 30:00 [3] 4.0 mi (7:30 / mi)

Saturday Dec 28, 2013 #

Running 50:00 [3] 6.0 mi (8:20 / mi)

jog over suspension bridge to ashton court, 5k (big hill), jog back to car.

Friday Dec 27, 2013 #

Running 25:00 [3] 3.0 mi (8:20 / mi)

Thursday Dec 26, 2013 #

Running 35:00 [3] 4.0 mi (8:45 / mi)

Core 12:00 [3]

Wednesday Dec 25, 2013 #

Running intervals 50:00 [3] 6.5 mi (7:42 / mi)

3 x 4 mins, 4 x 1 min. 2 min jogs between. Plus wu/d.

Core 12:00 [3]

Tuesday Dec 24, 2013 #

Running 40:00 [3] 5.0 mi (8:00 / mi)

Run in Cambridge with Neil

Monday Dec 23, 2013 #

Running 45:00 [3] 5.0 mi (9:00 / mi)

Jog on loughriggwith Neil in driving rain and gales.

Sunday Dec 22, 2013 #

Running 1:45:00 [3] 9.0 mi (11:40 / mi) +900m 8:54 / mi

Ran with Neil Tom and rob up the band from langdale to crinkle crags and round the bad step and back down. Tired by end.

Saturday Dec 21, 2013 #

Running hills 1:00:00 [3] 7.0 mi (8:34 / mi)

8 x 2 min hills up Walma scar road and on from coniston. 1.5 min jog up recoveries. Jog down to warm down, fell over on rock on way down.

Thursday Dec 19, 2013 #

Running hills 26:00 [3] 3.5 mi (7:26 / mi)

Short mini hill session 6 short hills and one long (springvale rd).

Wednesday Dec 18, 2013 #

Running 35:35 [3]

Quick run in the wind and rain before Neil's work Xmas do.

Tuesday Dec 17, 2013 #

Running 1 [3]

Mon 9 - sore stomach from egg nog
Tue 10 - 8 hills
Wed 11 - hip funny
Thu - jog 60
Fri - rest
Sat- run 60 inc5k 18.57. Flt rubbish.
Sun - run 40. Rh.
Mon - run 15 core 16

Running hills (4600) 46:00 [3]

Run including steady down and up 5 south road hills from far end, the whole hills. Then 3 shorter hills on the nearer hills towards commonside. But no specific efforts on hills just part of the run.

Core 22:00 [3]

Plus 30 stretch

Sunday Dec 8, 2013 #

Cross Country Race race 25:00 [3] 6.4 km (3:54 / km)

South Yorkshire xc penistone.
Tired after late night with work Xmas do last night but Felt ok during race, third behind Jules who was flying and poppy. Didn't have an extra gear at the end but just held on.
Horrifically sore stomach from drinking far too much eggnog last night made by work colleague with raw eggs.

Saturday Dec 7, 2013 #

Running 20:00 [3]

Friday Dec 6, 2013 #

Running 30:00 [3]

Thursday Dec 5, 2013 #

Running intervals 50:00 [3]

10 min warm up. 1, 1.5, 2, 2.5, 3, 2.5, 2, 1.5, 1 min reps, total 17 mins, 1 min jog recs. Fulwood road. Struggled to maintain pace on the 3 min. Was joined by a badger on the way back who lollopped along beside me for a bit which was a fun. 13 min warm down.

Wednesday Dec 4, 2013 #

Note
(rest day)

Enjoyed my rest evening with a trip to meadowhell after work which was probably less restful than a run would have been.

Tuesday Dec 3, 2013 #

Running hills 52:00 [3] 6.0 mi (8:40 / mi)

Hill reps from the roads down off south road - 10 x 55-70 seconds hills jog to next recoveries.
Time includes warm up / down / recovery jogs.

Monday Dec 2, 2013 #

Running 32:00 [3] 4.0 mi (8:00 / mi)

Run with Neil.

Core 20:00 [3]

Sunday Dec 1, 2013 #

Running 1:45:00 [3] 11.0 mi (9:33 / mi)

Really fun long run with nn from tansley in the sun, took it easy was a bit longer than we expected but still a great run. Very hilly. Not sure on distance guessing again.

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