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Training Log Archive: Zan

In the 31 days ending Dec 31, 2014:

activity # timemileskm+m
  Running21 14:40:40 102.75(8:34) 165.36(5:20) 845
  Fell run3 3:50:00 24.5(9:23) 39.43(5:50) 900
  Core8 2:14:00
  Intervals5 1:55:50 18.16(6:23) 29.23(3:58) 175
  Road Race1 37:20 6.2(6:01) 9.98(3:44)
  Cross Country Race1 24:38 4.0(6:10) 6.44(3:50)
  Total25 23:42:28 155.61 250.43 1920

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Tuesday Dec 30, 2014 #

Core 15:00 [3]

Sunday Dec 28, 2014 #

Running 36:00 [3] 4.0 mi (9:00 / mi)

Serious right calf tightness.

Core 15:00 [3]

Saturday Dec 27, 2014 #

Intervals hills (Ashton Court) 15:25 [4] 2.0 mi (7:42 / mi) +175m 6:04 / mi

5 x (1.20, 1.45) with jogs down between.

Running warm up/down 50:00 [3] 6.2 mi (8:04 / mi)

20 mins before, 15 jogging down, 15 after.
R calf sore ish - inside - maybe soleus or gastro(?)

Friday Dec 26, 2014 #

Running 1:08:00 [3] 8.5 mi (8:00 / mi) +200m 7:27 / mi

Clifton suspension bridge, Ashton court, abbots pond, paradise bottom, leigh woods, with neil. R calf sore.

Core 12:00 [3]

Thursday Dec 25, 2014 #

Running 1:03:00 [3] 8.0 mi (7:52 / mi)

Cambridge lanes and muddy fields with neil.

Wednesday Dec 24, 2014 #

Intervals 30:00 [4] 4.5 mi (6:40 / mi)

Grass intervals loops at wimpole hall. 2 min hill, 8 mins, 9 mins, 9 mins, 2 min hill. 2 mins recoveries.
Tried to do "tempo" pace but running so slow uphill and still so out of breath - feeling pretty unfit.

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

Tuesday Dec 23, 2014 #

7 AM

Running 50:00 [3] 6.0 mi (8:20 / mi) +175m 7:38 / mi

Monday Dec 22, 2014 #

Running (am jogging) 31:00 [3] 3.4 mi (9:07 / mi) +90m 8:25 / mi

Core 10:00 [3]

Sunday Dec 21, 2014 #

Fell run 1:30:00 [3] 9.5 mi (9:28 / mi) +500m 8:09 / mi

Rowlee Bridge, Win Hill, Parkin Clough (first part), New Barn, Wiseman Hey Clough Plantation path, along by reservoir, up zig zag mountain bike path, then forest path then condiut path.

Saturday Dec 20, 2014 #

Fell run 1:20:00 [3] 9.0 mi (8:53 / mi) +400m 7:49 / mi

Muddy fell run with Neil. Ladybower Inn, up to Derwent Edge, Cakes of Bread, Bradfield Gate Head, left along track/heather, down to Ladybower Reservoir & back along by the water.

Thursday Dec 18, 2014 #

Running (Easy jogging) 1:00:00 [3] 6.7 mi (8:57 / mi)

Wednesday Dec 17, 2014 #

Fell run (Dark peak carols) 1:00:00 [3] 6.0 mi (10:00 / mi)

Tuesday Dec 16, 2014 #

Running 25:00 [3] 2.75 mi (9:05 / mi)

V slow am jog. Tired & r calf tight - easy week required.

Core 20:00 [3]

Sunday Dec 14, 2014 #

Cross Country Race 24:38 [4] 4.0 mi (6:10 / mi)

Set off nice and steady, sped up in the middle, then died at the final hill up to the finish (went from 3rd to 5th in the final 50m - legs wouldn't shut up).

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

Saturday Dec 13, 2014 #

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

Thursday Dec 11, 2014 #

Intervals 36:00 [4] 5.5 mi (6:33 / mi)

4.30, 3.30 on HGC. Then nearly fell in a bunker so quit that and went onto the road.
Then 5 mins, 2, 5, 2, 5, 2, 7 up & down sandygate/redmires. 1 min recoveries between intervals.
Not going that fast, more tempo ish. Freezing rain but fun. Jogging with Neil before & after.

Running (WU/between/WD) 34:00 [3] 4.0 mi (8:30 / mi)

Wednesday Dec 10, 2014 #

Running 20:00 [3] 2.5 mi (8:00 / mi)

Running 41:40 [3] 5.0 mi (8:20 / mi)

Core 20:00 [3]

Tuesday Dec 9, 2014 #

Intervals (Track) 14:25 [3] 2.49 mi (5:47 / mi)

4 x 1k with 200 jog recoveries.
3.31, 3.32, 3.36, 3.46!!
Planned on doing 6 but had no go - breathing & struggling so quit...usually I'd struggle on - bit annoying to drop out like that.

Running warm up/down 30:00 [3] 3.5 mi (8:34 / mi)

Monday Dec 8, 2014 #

Running (Loughrigg) 50:00 [3] 5.0 mi (10:00 / mi)

Sunday Dec 7, 2014 #

Running (Lakes - tarn how) 1:00:00 [3] 6.0 mi (10:00 / mi)

Saturday Dec 6, 2014 #

Road Race race (Langdale 10km) 37:20 [4] 6.2 mi (6:01 / mi)

Good fun day - came away with 2 new pbs for me & Hannah, 3 Christmas puddings, 2 celiac mince pies, 2 bottles of wine and a box of milk tray.

Running warm up/down 36:00 [3] 4.5 mi (8:00 / mi)

Friday Dec 5, 2014 #

Running 30:00 [3] 3.0 mi (10:00 / mi)

23 min run + drills & strides.

Wednesday Dec 3, 2014 #

Running 56:00 [3] 7.1 mi (7:53 / mi) +280m 7:02 / mi

Hunters bar, eccy rd, knowle lane, hoober, highcliffe, hangingwater, tom lane, sandygate, home.

Core 22:00 [3]

Tuesday Dec 2, 2014 #

Intervals (Track) 20:00 [4] 3.67 mi (5:27 / mi)

10 x 2 mins off 1 min recoveries.
going about 590m a rep apart from the last one which dropped to 580.

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

Monday Dec 1, 2014 #

Running 30:00 [3] 3.6 mi (8:20 / mi) +100m 7:40 / mi

Jogging around the streets with NN.

Core 20:00 [3]

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