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Training Log Archive: Zan

In the 31 days ending Jan 31, 2017:

activity

time

miles

Running

27:26:00

200.88

(8:12)

323.29

(5:05)

Circuits

2:12:00

Cross Country Race

1:04:05

9.97

(6:26)

16.05

(4:00)

Track session

1:03:48

10.95

(5:50)

17.62

(3:37)

Trail race

58:35

7.85

(7:28)

12.63

(4:38)

Total

32:44:28

229.65

369.58

2:32

0:00

» now

Tuesday Jan 31, 2017 #

Running 1:12:00 [2] 8.5 mi (8:28 / mi)

2 mile early jog.
6.5 mile lunch run round Damflask/Agden reservoirs. No track, knees and calfs tight from weekend, and legs still quite tired.

Circuits 25:00 [2]

Sunday Jan 29, 2017 #

Running 2:32:00 [2] 17.1 mi (8:53 / mi)

From fairholmes round west side of Howden, then up up Howden Clough to Cut Gate to recce Mickleden Straddle route. Legs didn't like hill or rough terrain at all, glad I recced though as have decided not to do the race. Back along reservoir. Legs fine at end but then was being good and stretching at the car when something in my knee went twang... hopefully ice and foam roller will help.

Saturday Jan 28, 2017 #

Cross Country Race 32:57 [5] 4.8 mi (6:52 / mi)

Northern xc champs at Knowsley safari park. Ridiculously thick sticky and constant mud - made it the least runnable xc I can remember, felt so slow I couldn't believe people weren't coming past me. Felt under pressure to prove my Yorkshire run wasn't down to beneficial effects of surgery or general anaesthetics. Really happy to finish 13th, and with a comparable result to the Yorkshires in terms of who I was in front of which is good. Not sure legs will enjoy long run tomorrow.

C • Oh no 3

Running warm up/down 40:00 [2] 4.5 mi (8:53 / mi)

Friday Jan 27, 2017 #

Running 15:00 [2] 2.0 mi (7:30 / mi)

Thursday Jan 26, 2017 #

Running 30:00 [2] 3.5 mi (8:34 / mi)

Jogging, in what felt like -5 degrees, in a down jacket, the whole run - so cold, not fun.

Tuesday Jan 24, 2017 #

Track session 12:50 [4] 2.48 mi (5:10 / mi)

10 x 400, 78, 77, 77, not sure after that except think they got a bit quicker (no watch) except the last which was about 82, legs suddenly really tired so stopped there. Should have stayed at 78-80s then may have managed more.

Running (To/from track) 40:00 [2] 5.0 mi (8:00 / mi)

Monday Jan 23, 2017 #

Running 40:00 [2] 4.5 mi (8:53 / mi)

To gym and jog after.

Circuits 30:00 [3]

Sunday Jan 22, 2017 #

Running 1:56:50 [2] 15.1 mi (7:44 / mi)

Ladybower lap with Neil on the bike.

Saturday Jan 21, 2017 #

Running 23:00 [4] 3.7 mi (6:13 / mi)

Endcliffe park run in 18.05 - new pb on that course by 3 seconds. Then 5 x 1 min hills behind Bingham. Planned another tempo but tired and right hamstring tight so just ran home.

Running warm up/down 1:00:00 [2] 6.6 mi (9:05 / mi)

Circuits 20:00 [2]

Thursday Jan 19, 2017 #

Running hills 20:00 [4] 2.5 mi (8:00 / mi)

12 Cross Lane hills, 3 of each from the left. 9 x 50, 3 x 30.

Running warm up/down 15:30 [2] 1.9 mi (8:09 / mi)

Wednesday Jan 18, 2017 #

Running 1:34:45 [2] 11.2 mi (8:28 / mi)

Dark Peak Dungworth run, plus a bit extra after.

Tuesday Jan 17, 2017 #

Running (Morning jog ) 26:45 [1] 3.0 mi (8:55 / mi)

Track session 29:28 [4] 4.72 mi (6:15 / mi)

800, float 100, 200, jog 200 (x 6)

Running warm up/down 53:30 [2] 6.5 mi (8:14 / mi)

Monday Jan 16, 2017 #

Running 23:00 [1] 2.7 mi (8:31 / mi)

Jog to gym & back.

Circuits 27:00 [3]

Sunday Jan 15, 2017 #

Running 2:00:00 [3] 16.2 mi (7:24 / mi)

Monsal Trail from Hassop to the far end then to Bakewell and back to finish. Grim weather but slightly downhill and with tailwind on way back. With Neil on bike. Tunnels were fun but messed up the mile splits.

Saturday Jan 14, 2017 #

Running 42:30 [4] 6.25 mi (6:48 / mi)

Hallamshire monster session in Graves Park, very sunny but very cold.
10 min tempo, 5 x 2 mins, 5 x 35 sec hills, 10 min tempo. 3 mins between sets.
Good session but on my own for much of it as couldn't keep up with the men's group.

Running 27:00 [2] 3.0 mi (9:00 / mi)

Warm up and down with Pete & Hannah.

Thursday Jan 12, 2017 #

Running 2:05:00 [3] 15.0 mi (8:20 / mi)

Reservoirs run - very muddy and some sleety rain, nice to be out though. Damflask, dale dyke, strines and agden.

Wednesday Jan 11, 2017 #

Running 1:06:40 [3] 8.0 mi (8:20 / mi)

Slow run at Rother Valley, it was very windy and I felt ploddy.

Tuesday Jan 10, 2017 #

Track session 21:30 [4] 3.75 mi (5:44 / mi)

5 x 1200 off 5.55. 4.17, 4.17, 4.17, 4.20, 4.19
Feeling a bit stiff and tired, hence slow times, not helped that there was nobody of my speed there so was hanging on 20m or more off the back of the men's group by myself.

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

Tesco to track and back.

Monday Jan 9, 2017 #

Running 1:07:00 [2] 8.0 mi (8:22 / mi)

6.5 miles at damflask then 1.5 to gym & back later.

Circuits 30:00 [2]

Sunday Jan 8, 2017 #

Running 1:55:00 [3] 15.25 mi (7:32 / mi)

Long run at ladybower with Neil cycling on and back etc. Lovely there today, misty and still.

Saturday Jan 7, 2017 #

Cross Country Race 31:08 [5] 5.17 mi (6:01 / mi)

Yorkshires, Lightwater Valley. 3rd!

C • Absolutely brilliant 4

Running warm up/down 28:00 [2] 3.0 mi (9:20 / mi)

Friday Jan 6, 2017 #

Running 20:00 [2] 2.5 mi (8:00 / mi)

Late jogging around the block - feeling extremely well rested after 4 days laying on the sofa.

Thursday Jan 5, 2017 #

Running 48:00 [2] 6.1 mi (7:52 / mi)

Damflask run. Had a wrist operation on Tuesday under a general anaesthetic. Neil then banned me from running for two days, so legs felt very rested - hopefully will feel the same on sat. Seemingly no lasting effects of anaesthetic which is good, but can't use a mouse - work will be interesting (or not).

C • Wrist op 4

Monday Jan 2, 2017 #

Running warm up/down 29:30 [2] 3.78 mi (7:48 / mi)

TPT one way.

Trail race 58:35 [4] 7.85 mi (7:28 / mi)

Ambles Revenge trail race. Very hilly but runnable route with good mixture of terrain. Sunny but freezing - wore thermal and leggings - took it very carefully on the icy roads and stiles. Me and a few others went wrong at about 3 miles and had to climb up a steep bank to get back on course, looking at strava fly-by it cost me about 1-2 mins, whoops - but luckily it gave me extra motivation for the second half.

Running warm up/down 30:00 [2] 3.5 mi (8:34 / mi)

TPT the other way.

Sunday Jan 1, 2017 #

Running 1:05:00 [2] 7.0 mi (9:17 / mi)

Rivelin jogging - muddy and freezing rain.

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