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Training Log Archive: Zan

In the 31 days ending Dec 31, 2016:

activity # timemileskm+m
  Running26 29:10:48 219.81(7:58) 353.75(4:57) 660
  Circuits6 2:35:00
  Track session3 1:43:25 16.25(6:22) 26.15(3:57)
  Cross Country Race1 23:22 3.75(6:14) 6.03(3:52) 70
  Total30 33:52:35 239.81 385.93 730

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Saturday Dec 31, 2016 #

Running 1:34:25 [3] 12.1 mi (7:48 / mi)

3 mile warm up, Endcliffe parkrun 18.25ish, then a longer run home - back up the parks, David Lane, Blackbrook, Redmires Road. Feeling quite tired from the start and very tired by the end - next week lower mileage.

Friday Dec 30, 2016 #

Running 1:05:20 [3] 8.4 mi (7:47 / mi)

Ladybower loop from Yorkshire Bridge pub.

Thursday Dec 29, 2016 #

Running intervals 37:00 [4] 5.5 mi (6:44 / mi)

15 x 90 off 30 seconds jog round the downs, really thick frost. Plus mini warm up and down.

Wednesday Dec 28, 2016 #

Running 41:00 [2] 5.0 mi (8:12 / mi)

Pre circuits jogging on the downs.

Circuits 25:00 [3]

Circuits with Neil in Gran's garden.

Tuesday Dec 27, 2016 #

Running 1:35:00 [3] 12.0 mi (7:55 / mi)

Downs and Ashton Court.

Monday Dec 26, 2016 #

Running intervals 1:05:00 [4] 9.1 mi (7:09 / mi)

1,2,3,4,5,4,3,2,1 off 1 min jog. Not really a session but just tempo pace to add interest to laps of the downs.

Sunday Dec 25, 2016 #

Running 1:45:00 [3] 12.5 mi (8:24 / mi)

Saturday Dec 24, 2016 #

Running 1:35:00 [4] 12.1 mi (7:51 / mi)

Huntingdon parkrun plus 12 x 1ish min 'hills' (Cambridge hills). Plus warm up and down.

Friday Dec 23, 2016 #

Running 1:12:00 [2] 9.0 mi (8:00 / mi)

Run round Grafham Water with Neil for a bit.
C • Grafham Water 2

Thursday Dec 22, 2016 #

Running 1:00:00 [2] 6.2 mi (9:41 / mi)

Early morning icy jogging before last day of work!

Wednesday Dec 21, 2016 #

Track session 1:09:30 [4] 10.0 mi (6:57 / mi)

Missed track yesterday so went by myself today. 4 x 1600. 5.50, 5.46, 5.51, 5.46.
Turns out I run a lot slower on the track by myself than with a group, glad to get it done though.
Plus warm up and down from Tesco.

Sunday Dec 18, 2016 #

Running 1:40:00 [3] 12.7 mi (7:52 / mi)

Thirlmere lap plus a bit extra. Left hip/glute very tight.

Saturday Dec 17, 2016 #

Running 1:14:00 [4] 9.0 mi (8:13 / mi)

Lake District - session at Thirlmere with Hannah and Dave. 7 tempo, 5 x 2 mins, 5 x 1 min hills, 5 tempo. Left hip right - reaction from falling over on tues probably, knew I couldn't have got away with it.

Friday Dec 16, 2016 #

Circuits 30:00 [3]

Thursday Dec 15, 2016 #

Running 1:24:52 [2] 9.97 mi (8:31 / mi)

Wednesday Dec 14, 2016 #

7 AM

Circuits 30:00 [3]

6 PM

Running (Dark Peak club run) 1:14:00 [3] 9.55 mi (7:45 / mi) +300m 7:04 / mi

Tuesday Dec 13, 2016 #

Track session 17:17 [4] 3.25 mi (5:19 / mi)

13 x 400 off 1 min recovery. All around 79.

Running warm up/down 38:00 [2] 5.0 mi (7:36 / mi)

Fastish run to track as late.
Run back from track to Tesco with Jon and Josh. Got my foot caught in a hubcap wire after about 2 mins running which id not seen in the dark and went flying, smashed down onto left hip and right knee, they picked me up and we ran slowly back...hopefully all ok apart from bruising, mainly worried about hip.

Monday Dec 12, 2016 #

Running 49:00 [3] 6.2 mi (7:54 / mi)

Circuits 10:00 [3]

Sunday Dec 11, 2016 #

Running 20:40 [2] 2.6 mi (7:57 / mi)

Warm up along the TPT with Ruth.

Cross Country Race 23:22 [4] 3.75 mi (6:14 / mi) +70m 5:53 / mi

SYXC race 4 at Penistone. 3 lap course, hilly and windy. Set off steady and focused on maintaining steady pace, felt ok but spent much of the race on my own in 2nd (after the speedy U17 girl finished after 2 laps).

Running 49:51 [2] 6.34 mi (7:52 / mi)

Longer warm down along the TPT with Ruth for the first 20 mins.

Saturday Dec 10, 2016 #

Running 30:00 [2] 3.7 mi (8:06 / mi)

Went to Hathersage with Neil to run but left running shoes at home - aargh. Went for a walk instead then ran once back home.

Friday Dec 9, 2016 #

7 AM

Running 53:00 [2] 6.75 mi (7:51 / mi)

Am Manchester run from hotel round quays, BBC, canal etc.

Thursday Dec 8, 2016 #

7 AM

Running hills 59:40 [3] 7.0 mi (8:31 / mi)

Early rainy hills - 8 x Bell Hagg hill, all around 1.37.
Plus run there and back. Navy Boston boosts with newish insole - foot feeling ok.

Wednesday Dec 7, 2016 #

Running 52:00 [1] 5.55 mi (9:22 / mi)

Jog from the sportsman with Neil - no road run as precaution with foot.

Tuesday Dec 6, 2016 #

Track session 16:38 [4] 3.0 mi (5:33 / mi)

4 x 1200 off 6 mins. 4.15, 4.06, 4.09, 4.08. Left foot a little niggly so didn't do a 5th.

Running warm up/down 38:00 [3] 5.0 mi (7:36 / mi)

Monday Dec 5, 2016 #

Circuits 30:00 [3]

Running 12:00 [2] 1.5 mi (8:00 / mi)

To circuits & back, left foot a bit achy on the outside.

Sunday Dec 4, 2016 #

Running 1:47:00 [3] 14.0 mi (7:39 / mi)

London - open space, Hadley, Jacks Lake, Totteridge fields. Perfect conditions with blue sky & thick frost.

Saturday Dec 3, 2016 #

Running 26:00 [4] 4.0 mi (6:30 / mi)

Hampstead Heath parkrun plus 6 x 50 sec hills plus a rep of parliament hill as we were there.

Running 1:03:00 [2] 7.85 mi (8:02 / mi)

3 mile warm up with Neil to start of parkrun plus loop round Hampstead Heath after.

Friday Dec 2, 2016 #

7 AM

Circuits 30:00 [3]

Thursday Dec 1, 2016 #

Running 1:30:00 [2] 11.2 mi (8:02 / mi) +360m 7:18 / mi

Steady hillyish run - home, crosspool, hangingwater high storrs, malin bridge, school road, home. Hamstring finally began to ease off after an hour.

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