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Training Log Archive: hfgnr

In the 31 days ending Jul 31, 2013:

activity	#	time	miles		km		+m
Easy run	30	13:12:12	97.04	(8:10)	156.17	(5:04)
Pole dancing	6	10:05:00
Aerial circus	7	10:00:00
Cycling around	6	4:30:00	55.24	(4:53)	88.9	(3:02)
MTB	1	2:45:00	14.29	(11:33)	23.0	(7:10)
Running race	2	1:48:18	12.52	(8:39)	20.15	(5:22)
Orienteering race	4	1:47:16	12.05	(8:54)	19.4	(5:32)	70
Swimming	4	1:45:00	1.06		1.7
Stretching	1	1:30:00
Conditioning	2	50:00
Evening run	1	31:02	4.05	(7:40)	6.51	(4:46)
Intervals	1	30:00	2.49	(12:04)	4.0	(7:30)
Total	58	49:13:48	198.73		319.83		70

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Wednesday Jul 31, 2013 #

8 AM

Easy run (Home to gym) 28:07 [2] 5.7 km (4:56 / km)

9 AM

Swimming 20:00 [2]

6 PM

Easy run (Work to pole) 37:37 [2] 7.6 km (4:57 / km)

7 PM

Pole dancing 2:00:00 [2]

9 PM

Easy run (Pole to home) 6:32 [2] 1.32 km (4:57 / km)

Tuesday Jul 30, 2013 #

9 AM

Easy run (Home to work) 27:00 [2] 5.28 km (5:07 / km)

Playing in the puddles :)

Monday Jul 29, 2013 #

8 AM

Easy run (Home to gym) 26:29 [2] 5.42 km (4:53 / km)

9 AM

Swimming 30:00 [2]

7 PM

Easy run (Work to hoop) 33:51 [2] 6.77 km (5:00 / km)

8 PM

Aerial circus (Aerial hoop) 1:15:00 [2]

9 PM

Easy run (Hoop to home) 5:57 [2] 1.16 km (5:08 / km)

Saturday Jul 27, 2013 #

8 AM

Easy run (Home to parkrun) 12:00 [2] 2.4 km (5:00 / km)

9 AM

Easy run (Parkrun to home) 12:30 [2] 2.5 km (5:00 / km)

Running race (Hampstead Parkrun) 20:46 [4] 5.0 km (4:09 / km)

12 PM

Easy run (Home to KPMG) 1:15:00 [2] 13.5 km (5:33 / km)

Recce run to what will be my new office in a few weeks time! Hopefully rather hotter than I should ever have to commute it though. Lots of people dodging and overtaking cyclists when running along the canal.

C • Is it the KPMG office in Canary Wharf? 2

3 PM

Easy run (KPMG to home) 1:05:00 [2] 10.9 km (5:58 / km)

And back again after having grabbed lunch and watched some of the athletics on the big screens set up outside in Canary Wharf. Had a little stop in Victoria on the way back to cool down a little and catch up on emails!

11 PM

Pole dancing 5:00 [3]

Friday Jul 26, 2013 #

6 PM

Pole dancing 2:00:00 [2]

Thursday Jul 25, 2013 #

9 AM

Easy run (Home to work) 25:14 [2] 5.26 km (4:48 / km)

6 PM

Orienteering race (Park race) 30:21 [4] 5.0 km (6:04 / km)

Wednesday Jul 24, 2013 #

7 AM

Easy run (Home to gym) 27:39 [2] 5.72 km (4:50 / km)

Forgot I was going to the gym not straight to work - so ran a little further than intended! All good practice for four weeks time.

8 AM

Swimming 40:00 [2] 1.7 km (23:32 / km)

400m warm up, 5x50m in 1 minute, 6x150m as 50m kick, 50m easy swim, 50m kick, 150m warm down.

6 PM

Easy run (Work to pole) 33:40 [2] 6.83 km (4:56 / km)

7 PM

Pole dancing 2:00:00 [2]

Monday Jul 22, 2013 #

8 AM

Easy run (Home to gym) 19:40 [2] 4.11 km (4:47 / km)

Swimming 15:00 [2]

6 PM

Easy run (Work to physio) 21:38 [2] 4.41 km (4:54 / km)

8 PM

Aerial circus (Aerial hoop) 1:15:00 [2]

Sunday Jul 21, 2013 #

2 PM

Conditioning 45:00 [2]

Thursday Jul 18, 2013 #

6 PM

Cycling around (Work to race) 45:00 [1] 14.0 km (3:13 / km)

7 PM

Orienteering race (Park race) 25:41 [4] 4.1 km (6:16 / km) +70m 5:46 / km

10 PM

Cycling around (Race to home) 55:00 [1] 16.0 km (3:26 / km)

Wednesday Jul 17, 2013 #

7 PM

Easy run (Work to pole) 26:25 [2] 5.27 km (5:01 / km)

Pole dancing 2:00:00 [2]

Monday Jul 15, 2013 #

7 PM

Easy run (Work to hoop) 19:33 [2] 3.47 km (5:38 / km)

Still very much feeling it in my hip

8 PM

Aerial circus (Hoop) 1:15:00 [2]

Sunday Jul 14, 2013 #

Note
(rest day)

Saturday Jul 13, 2013 #

12 PM

MTB 2:45:00 [2] 23.0 km (7:10 / km)

Friday Jul 12, 2013 #

9 AM

Easy run (Home to work) 17:55 [2] 3.65 km (4:55 / km)

Took the short route to give my legs a bit of a rest and allow me some time at the end to do conditioning.

Conditioning 5:00 [1]

6 PM

Pole dancing 2:00:00 [2]

8 PM

Easy run (Pole to home) 25:34 [2] 4.74 km (5:24 / km)

Slowest run in a long time! Left hip and knee not feeling too happy.

Thursday Jul 11, 2013 #

9 AM

Easy run (Home to work) 27:04 [2] 5.29 km (5:07 / km)

5 PM

Easy run (Work to track) 30:59 [2] 6.34 km (4:53 / km)

7 PM

Intervals (Middle distance) 30:00 [5] 4.0 km (7:30 / km)

2 x 5 x 200m wth 200m jog recovery. First track training session for at least 5 years! I had forgotten how much middle distance runners like to hang around doing nothing... The intervals felt good - had the pleasure of being reunited with the feeling of all blood having been rerouted from brain to legs. 35-38 seconds per interval, dropping to the 38 in the last two reps.

Wednesday Jul 10, 2013 #

8 AM

Easy run (Home to work) 25:13 [2] 5.24 km (4:49 / km)

6 PM

Easy run (Work to circus) 14:10 [2] 2.95 km (4:48 / km)

Aerial circus (Flying trapeze) 1:30:00 [1]

8 PM

Stretching 1:30:00 [1]

9 PM

Easy run (Circus to home) 32:35 [2] 6.54 km (4:59 / km)

Tuesday Jul 9, 2013 #

6 PM

Cycling around (Work to race) 30:00 [1] 9.7 km (3:06 / km)

7 PM

Orienteering race (Park race) 23:24 [4] 4.4 km (5:19 / km)

Think I managed to came out worst off from the three legs being removed! Meant Ollie and Vince just pipped me on the shortened times. Oh well, happy to be beating them off paper ;).

8 PM

Cycling around (Race to home) 40:00 [1] 13.5 km (2:58 / km)

Monday Jul 8, 2013 #

9 AM

Easy run (Home to work) 24:15 [2] 5.29 km (4:35 / km)

7 PM

Easy run (Work to hoop) 32:21 [2] 6.52 km (4:58 / km)

8 PM

Aerial circus (Hoop) 1:15:00 [2]

Saturday Jul 6, 2013 #

4 PM

Running race 1:27:32 [4] 15.15 km (5:47 / km)

North Downs Way Relay. So hot = legs appeared to lose the ability to run up hills. Definitely felt better last year! However, still so happy to have made it to run after all my train dramas.