Training Log Archive: MagicIn the 31 days ending Dec 31, 2008:
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Wednesday Dec 31, 2008 #
Run - Road warm up/down 28:00 [2] 5.1 km (5:29 / km)
shoes: Ascis Gel GT 2110
Run - Intervals 1:22:00 [4] 14.3 km (5:44 / km) +910m 4:21 / km
shoes: Ascis Gel GT 2110
New Years Heroes X 7 (1.1km + 130m). Poor planning so the only heroes this morning were J and me. Bitterly cold with freezing mist so took a while to warm up, which I hope explains the slow start (after the inevitable too fast first one). Once warm and rhythm found though I felt good and got stronger as the session went on and finished with by far my faster ever time for the climb: 6.14, 6.29, 6.25, 6.19, 6.22, 6.12, 5.49). Danger and ba-ba turned up just as we were finishing to start their session - happy that we were finishing though! What a great session to end the year with.
Note
This is the first year that I've kept a full record of distance as well as hours, so over the past 12 months I have done:
Total time: 426.34.02 hours
Running: 231 hours (2117km)
Cycling: 31 hours
Walking: 128 hours
Strength: 28 hours
Climbing: 6 hours
Skiing: 4 hours
Orienteering: 82 events, 63 hours, 534km & 8130m
Trail run: 100 runs, 101 hours, 1145km
Road run: 61 runs, 27 hours, 304km
Terrain run: 5 runs, 7 hours, 61km
Intervals: 15 runs, 7.5 hours, 53km & 2180m
Fell race: 2 races, 2.5 hours, 20km
Walking: 20 walks, 128 hours, 254km & 13470m+
Mtn biking: 5 cycles: 9 hours, 105km
Rd biking: 11 cycles, 21 hours, 495km
Total time: 426.34.02 hours
Running: 231 hours (2117km)
Cycling: 31 hours
Walking: 128 hours
Strength: 28 hours
Climbing: 6 hours
Skiing: 4 hours
Orienteering: 82 events, 63 hours, 534km & 8130m
Trail run: 100 runs, 101 hours, 1145km
Road run: 61 runs, 27 hours, 304km
Terrain run: 5 runs, 7 hours, 61km
Intervals: 15 runs, 7.5 hours, 53km & 2180m
Fell race: 2 races, 2.5 hours, 20km
Walking: 20 walks, 128 hours, 254km & 13470m+
Mtn biking: 5 cycles: 9 hours, 105km
Rd biking: 11 cycles, 21 hours, 495km
Tuesday Dec 30, 2008 #
Run - Trail 39:15 [2] 8.0 km (4:54 / km)
shoes: Asics Gel Enduro 3
Short evening run with Boyzone from his place up to Eccy Woods. Still feeling tired so was more than happy to keep it slow. Chilly out this evening.
Strength exercises 21:00 [3]
Monday Dec 29, 2008 #
Note
No time for a run today; spent it heading up to check out the iROC event area with S0S7 and making a start on the mapping. Not a bad area at all; very fast and enough old mining areas to make it interesting, plenty of climb though. Base map is very poor but will hopefully get a better one to finish the work, spent about 5 hours on it today.
Sunday Dec 28, 2008 #
Run - Trail 1:09:10 [2] 13.5 km (5:07 / km)
shoes: Asics Gel Enduro 3
Rivelin Dam. Body well tired, especially my quads and calfs, so a slow and steady pace. 6 weeks of good training in a row so time for an easy week methinks. Only I'm planning on doing a full Heroes session on Wednesday and a fell race on Thursday...
Have been holding back on an easy week for the past few as I keep expecting to have an enforced one with the cold/flue that everyone in Sheffield apart from me seems to have got.
Have been holding back on an easy week for the past few as I keep expecting to have an enforced one with the cold/flue that everyone in Sheffield apart from me seems to have got.
Strength exercises 25:00 [4]
Saturday Dec 27, 2008 #
Run - Trail 1:24:50 [2] 16.8 km (5:03 / km)
shoes: Asics Gel Enduro 3
Run with Greg from Faye's. Thankfully an easy pace as I'm pretty tired from yesterday and the past few weeks. Did a loop along the river and then back along Leeds Country Way (or some path like that) and through as many parks as we could find to avoid the roads as much as possible.
http://www.gmap-pedometer.com/?r=2455167
http://www.gmap-pedometer.com/?r=2455167
Friday Dec 26, 2008 #
Run - Road warm up/down 21:00 [1] 3.6 km (5:50 / km)
shoes: Asics Gel Enduro 3
Easy warm up with Faye around the first and last bit of the course.
Run - Fell race race 42:38 [5] 11.0 km (3:53 / km)
shoes: Asics Gel Enduro 3
Chevin Chase; more of a trail race than a fell race with only one real hill. Started steady along the road as I didn't really know what to expect but the course was pretty fast and as soon as we got on off the tarmac and onto the trails I got into my rhythm. Past a few on the climb but otherwise on my own for the last part. Crowds were amazing though; the top of the climb was a continuous funnel for about 200m and several people deep - never experienced anything like it running before. Finished 11th and happy with that :)
http://www.gmap-pedometer.com/?r=2455155
http://www.gmap-pedometer.com/?r=2455155
Run - Road warm up/down 24:00 [1] 3.9 km (6:09 / km)
shoes: Asics Gel Enduro 3
Warm down; much the same as the warm up but slower!
Thursday Dec 25, 2008 #
Note
(rest day)
So Christmas day falls on my rest day; a happy coincidence :)
Wednesday Dec 24, 2008 #
Run - Trail 1:53:00 [2] 21.4 km (5:17 / km)
shoes: Asics Gel Enduro 3
Amazing day; clear, mild and still so had to get out for a decent length run despite still feeling quite tired. Drove up to Wyming Brook and ran around Redmires, across to Burbage Mines, across to the Roman road and then back along Burbage and Stanage Edges to Nigh Neb and back along the conduit. Amazing orange light from the setting sun along the edges and I stopped to watch the sun sink below the horizon on High Neb. A beautiful run, shame that no one else was around to share it with. Didn?t feel remotely like Christmas Eve though.
http://www.gmap-pedometer.com/?r=2451589
http://www.gmap-pedometer.com/?r=2451589
Tuesday Dec 23, 2008 #
Run - Trail 43:45 [2] 9.0 km (4:52 / km)
shoes: Ascis Gel GT 2110
Legs felt heavy this morning so decided on a short run where, unsurprisingly, my legs did indeed feel heavy. Short loop around Rivelin, haven't done this in weeks so nice to do it again. Very warm today (although a cold breeze) and ran in shorts and t-shirt for the first time in several weeks.
Strength exercises 30:00 [4]
Monday Dec 22, 2008 #
Bike - Road 1:33:30 [2] 38.5 km (2:26 / km)
Been a while since I've been on the bike and being so warm and dry it seemed like a good day to get out. Also wanted some low intensity exercise as I need a bit of recovery time. Went over to Ladybower, across to Hathersage and back home via Burbage Bridge (big climb) and Redmires. Nice to be out and took full advantage of the new extended evening light (actually it was a bit dark when I got back).
Sunday Dec 21, 2008 #
Run - Trail 1:16:00 [2] 12.0 km (6:20 / km)
shoes: Asics Gel Enduro 3
Exploratory run around Broomhead and More Hall Reservoirs and the woods to the south of them with Danger. Mostly minging and full of brambles but a few nice small patches and a savagely rough bit of open with nice contours (Canyards Hills). Best remembered for its names I think: Pogg Wood and Wigtwizzle.
http://www.gmap-pedometer.com/?r=2447870
http://www.gmap-pedometer.com/?r=2447870
Saturday Dec 20, 2008 #
Run - Terrain 2:27:00 [2] 20.0 km (7:21 / km)
First proper terrain run for ages; headed out from Fairhomes with Little Rob and did a circuit up Alport Dale and back over the moor and through the woods. Damp mist in the air all day so didn't take the camera which was a shame as there were some great photo opportunities! (Especially around Alport Castles in the mist). Was feeling pretty good all day and pushed it a bit harder on the last hill with result that I'm now pretty tired! Also wore on old pair of Silva shoes for the last time (they are now in the bin) and got a wee blister in an odd place under my big toe. Good proper run though and a shame that most of ShUOC had gone home and missed it.
http://www.gmap-pedometer.com/?r=2446538
http://www.gmap-pedometer.com/?r=2446538
Friday Dec 19, 2008 #
Run - Road 53:55 [2] 11.3 km (4:46 / km)
shoes: Ascis Gel GT 2110
Early run straight after breakfast, a bit tired on hills but good otherwise. Only had 4 Weetabix so I wouldn't feel so bad running and it worked. Even made it all the way to lunch without any substantial supplementary substances (nice alliteration eh?)? How on earth did I mange to eat 250% more than that for breakfast every day???
Run - Road 15:50 [3] 3.2 km (4:57 / km)
shoes: Ascis Gel GT 2110
Quick run home up the hill in the dark and wet, feeling quite bouncy though.
Strength exercises 30:00 [4]
Thursday Dec 18, 2008 #
Note
(rest day)
Decided to give bog skating (intervals) a miss in favour of spinning tomorrow morning, hence rest day today.
Wednesday Dec 17, 2008 #
Run - Trail 1:30:40 [2] 17.5 km (5:11 / km)
shoes: Ascis Gel GT 2110
Quality longish run from the Fox House. Great to see so many make the effort to get out; by far the biggest group out for a Wednesday run. Ran with Danger, Raymond, AshA, TomB, Moobs, Little Rob and J (loz, lcut, Luce and Rach did a shorter version). Ran out along White Edge and back via Baslow Edge, Curbar Edge, Froggart Edge and the woods around Longshaw. Nice slow pace which was appreciated as I was a little tired on ascents from last night but otherwise was feeling happy. Plenty of stops and photo opportunities to take advantage of the good weather and views. Excellent run with excellent company, thanks guys (and girl) :-)
http://www.gmap-pedometer.com/?r=2442760
http://www.gmap-pedometer.com/?r=2442760
Tuesday Dec 16, 2008 #
Run - Road warm up/down 35:00 [2] 6.7 km (5:13 / km)
shoes: Ascis Gel GT 2110
Down to Kaye Place and back up and over Crookes to warm up. Loop around Crosspool to warm down.
Run - Intervals 44:10 [5] 7.7 km (5:44 / km) +520m 4:17 / km
shoes: Ascis Gel GT 2110
Heroes X 4 (1.1km +130m). Is there no one hard left in ShUOC?; Raymond and lcut didn't even make the first hill, Danger made it half way up while TomB did a good effort but called it a day at the top. Moobs arrived late and did about two efforts while ba-ba and some random guy (who?) hung on for three. Was left to do the last on my own. Not all that much energy this week but felt OK keeping it a steady pace: 6.11, 6.15, 6.14 & 6.14. The last one was hard and felt like it should have been quicker. Enjoyed myself - even though the company was slightly sparse!
C • sorry... 15
Monday Dec 15, 2008 #
Warm up/down 10:00 [1]
shoes: Asics Gel GT 1120 07
Run - Road warm up/down 14:00 [2] 2.5 km (5:36 / km)
shoes: Asics Gel GT 1120 07
Circuits 45:00 [4]
shoes: Asics Gel GT 1120 07
Circuits with Christmas tunes. Quality. Reckon we should have a different music theme every week. Body was tired but cooperated quite well with most exercises and my nipples didn't complain once.
Sunday Dec 14, 2008 #
Run - Trail warm up/down 17:00 [2] 2.6 km (6:32 / km)
shoes: VJ Falcon 07
Run - Orienteering race 57:30 [4] 6.4 km (8:59 / km) +250m 7:31 / km
shoes: VJ Falcon 07
DVO District event at some grotty wee wood. Went as Dad was over and he doesn't get the chance to get out and O very much. It was steep, green, brambly, slippery, muddy, controls hidden and an awful map. Enjoyed it though despite its rather too many short comings. Lost the best part of five minutes due to some dodgy mapping and control placement but otherwise happy that I could run at reasonable pace after a two long runs this week. Nipples on the road to recovery but still overly tender!
Saturday Dec 13, 2008 #
Run - Trail 2:22:15 [2] 24.7 km (5:46 / km)
shoes: Asics Gel Enduro 3
Round Castle Howard in the rain and mud. Right yucky day and well cold as well. Headed off with Speaky, Boyzone, Jonny and Aislinn for the first 80 minutes and then ran the last hour with Speaky. A little tired to start but as the pace was slow it was grand, but got quite cold so happy to run a little quicker for the latter part. Nipples took the brunt of the cold and damp weather - well raw this evening!
http://www.gmap-pedometer.com/?r=2437861
http://www.gmap-pedometer.com/?r=2437861
Friday Dec 12, 2008 #
Run - Road 13:00 [2] 2.4 km (5:25 / km)
shoes: Asics Gel GT 1120 07
Down to Goodwin and back.
Warm up/down 15:00 [2]
shoes: Asics Gel GT 1120 07
On the bike and a few stretches afterwards.
Bike - Spinning 45:00 [4]
shoes: Asics Gel GT 1120 07
Spinning virgin; was frightened to turn the resistance up too much in case I died on my arse ("half turn" = third of a turn!). Not so bad though aside from it taking a while for my body to wake up and getting a little sticky. Certainly feel like I've done exercise.
Thursday Dec 11, 2008 #
Note
(rest day)
Wednesday Dec 10, 2008 #
Run - Trail 2:09:15 [3] 24.0 km (5:23 / km)
shoes: Asics Gel Enduro 3
Long run with Little Rob, Moobs and lauraD (for the first third) up Loxley. Nice route with the only climb being at the half way point between Bradfield and High Bradfield and of course the rather nasty climb from the bottom of Rivelin to the top of Crookes to finish. Still pretty tired from Sunday (how? - it was only just over half an hour!) but the pace was nice and steady with plenty of chat. Another good session, shame a few more couldn't make it.
http://www.gmap-pedometer.com/?r=2434069
http://www.gmap-pedometer.com/?r=2434069
Tuesday Dec 9, 2008 #
Run - Road warm up/down 34:50 [2] 6.4 km (5:27 / km)
shoes: Ascis Gel GT 2110
Down to Kaye Place with Boyzone and then along to the bottom of the hill to warm up. Extended warm down again via Crosspool.
Run - Intervals 27:20 [4] 6.3 km (4:20 / km) +400m 3:18 / km
shoes: Ascis Gel GT 2110
Another good session by Danger; a 700m hill with about a 150m slightly down hill stretch just after half way up, meant that you got a wee rest before pushing on for a second time. About 55m climb in each interval, did 5 in 2.21, 2.31, 2.35, 2.37 & 3.09 - the first was shorter and the last longer. Danger taking it easy so could nearly stay with him but still fairly tired from Sunday morning, as most seemed to be. First time that we have had a male only session (after Raymond pulled out with an injury). Icy again and the corners were tricky (as was the descent) but somehow I still managed to enjoyed it.
Note
Finished off Burbage Mines today - the western section wasn't so well mapped on the old map so took a bit longer than I was hoping. Nevertheless despite the below freezing wind chill I had a successful morning and got it all drawn in the afternoon. Now just need Danger to give me a date to add it to the ShUOC Sprint Series. Should be fun!
Monday Dec 8, 2008 #
Run - Road 39:30 [2] 8.2 km (4:49 / km)
shoes: Asics Gel GT 1120 07
Usual warm up loop via Fulwood. It was dripping and I got damp. Back up the hill after will camel and Little Rob.
Warm up/down 7:30 [1]
shoes: Asics Gel GT 1120 07
Lunch not settled so sat out half the warm up, no time for usual warm down exercises
Circuits 40:00 [3]
shoes: Asics Gel GT 1120 07
A bit of a mixed session but good for that, Rachael was late with the exercise cards and music (very important) so filled time with randomly selected exercises, including a 3 minute plank-off (which to honest was just about I could manage). Hamstrings hurt like bejesus during the warm up but felt much better once loosened out, but still lethargic for most of the session.
Sunday Dec 7, 2008 #
Run - Road warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: Inov8
2km warm up with Abrams, very slow warm down with him, camel and Little Rob.
Run - Fell race race 37:05 [5] 8.6 km (4:19 / km)
shoes: Inov8
Gravey Pud fell/trail race in Tintwhistle. Amazing day, clear, crisp, very cold and much frozen. Went for the full body cover option and nearly overheated on the climbs. Happy with the run, was climbing and descending pretty well but was utter pants on the flat - passed two guys three times on descents only to have them pass me again when it came down to straight running, as Abrams also did as on the long flat section near the end. Camel ran well to hold off Little Rob for second and about 1.30 up on me, as did the rest of ShUOC who won the women's team prize (Raymond, lcut and Naomi) and I think that we were probably second in the men (as camel had gone to the dark (peak) side).
http://www.gmap-pedometer.com/?r=2429619
http://www.gmap-pedometer.com/?r=2429619
Run - Trail 56:00 [1] 8.2 km (6:50 / km)
shoes: Inov8
Best run of the year? A much enjoyable jog up Bleaklow from Snake Pass with Raymond, lcut, camel and Abrams to take in the amazing views and to play in the snow. Very frozen so no good for snowballs but some great photo opportunities which were mostly taken. Lots of messing about and not a lot of forward exertion, but was good fun and just what was needed. I like.
Saturday Dec 6, 2008 #
Run - Orienteering 1:00:00 [1] 4.5 km (13:20 / km) +165m 11:16 / km
shoes: VJ Falcon 07
Around Greno with lcut, pointing out the Dos-and-Do-Nots of orienteering navigation. Hopefully I made some sort of sense as she was certainly getting the hang of it. Tried to keep make it as simple as possible which must have worked to some degree as she didn't make any mistakes and at least gave the impression that she understood what I was on about.... Was out about 90 minutes but stopped quite a bit to discuss routes and point out features - a bit more practice putting the procedures that she leant into place and she will be flying. (Remember Laura: keep the map in one hand so your thumb can mark where you are and practice taking bearings).
Strength exercises 25:00 [4]
Friday Dec 5, 2008 #
Note
(rest day)
Feel guilty and lazy for missing spinning this morning and not doing any exercise today (although I did walk 6.5km). This is not me, I usually have problems training not having rest days. Still, unless I want a repeat of this season, I now very well know that a rest day a week is much needed.
Hey, just noticed that I'm about to celebrate my 10,000th stalker! Reply to this and I'll bye you some chocolate :)
(The first person to reply that is, not everyone who replies!)
Hey, just noticed that I'm about to celebrate my 10,000th stalker! Reply to this and I'll bye you some chocolate :)
(The first person to reply that is, not everyone who replies!)
Thursday Dec 4, 2008 #
Run - Road 42:00 [2] 8.6 km (4:53 / km)
shoes: Asics Gel Enduro 3
Morning run in the snow/slush, a little stiff from yesterday and the early start but fine once warmed up. Wonderful out when I woke at 7 but by the time I was running at 8 the snowing had stopped and it started to turn to slush. Still nice up through Croospool and Fulwood but very yucky by the time I got to Hunters Bar. Why is it cold all week and then suddenly warm as soon as it snows? Snow = good, slush = horrid, booo.
Run - Road 18:00 [2] 3.3 km (5:27 / km)
shoes: Asics Gel Enduro 3
Evening jog. All up hill. Snow all gone. Wet everywhere. Yuk. I want snow to play in.
Strength exercises 20:00 [4]
Wednesday Dec 3, 2008 #
Run - Trail 2:08:00 [2] 23.3 km (5:30 / km)
shoes: Asics Gel Enduro 3
Long run with Danger, ba-ba, Abrams and TomB (and ash for the first 40 minutes). Amazing day, clear and crisp with a dusting of snow and slightly chilly. Headed out from the Grindstone along Rivelin and the Conduit, around Redmires to the Headstone and back all the way along the top of Rivelin. Very easy pace for most of it and quite a few stops, although there was a bit of messing on some hills and a bit of terrain running on the moor. Much enjoyable.
Tuesday Dec 2, 2008 #
Run - Road warm up/down 45:05 [2] 7.6 km (5:56 / km)
shoes: Ascis Gel GT 2110
Down to Kaye Place and up to Roslin rd for the hill session, (15 mins) then a long but needed warm down jog with Boyzone via Crookes, Manchester rd and back along Sandygate rd. Legs heavy from the hills and body tired so a good feed required, made an amazing pizza with the two best toppings in the world (after cheese of course): pineapple and broccoli (and anyone who disagrees has obviously never tried it).
Run - Intervals 20:00 [5] 4.1 km (4:53 / km) +350m 3:25 / km
shoes: Ascis Gel GT 2110
Quite a hard but still enjoyable session; 20 minutes up and down Roslin rd (about 90m with 15-20m climb?) with no breaks. Did something like 23 reps, started a little quick so slowed a little in the middle when TomB and danger pulled away, felt stronger towards the end but couldn't get back to them.
Monday Dec 1, 2008 #
Run - Road 29:05 [3] 7.0 km (4:09 / km)
shoes: Ascis Gel GT 2110
Usual Fulwood loop to Goodwin. Felt good though, probably because yesterday was only an easy run.
Warm up/down 15:00 [2]
shoes: Asics Gel GT 1120 07
Run - Road 7:30 [1] 1.2 km (6:15 / km)
shoes: Asics Gel GT 1120 07
Very slow jog back up the hill after circuits
Circuits 40:00 [5]
shoes: Ascis Gel GT 2110
Very tough tonight, started with a few easy stations but then they got real hard. Also first week with back-to-back muscle exercises so the opportunity for a lot of pain. Rachael seemed to enjoy putting us through this!
Note
New colour scheme! For anyone interested I've tried to make it easier to see how much of each type of exercise that I do by colour coding them: Reds to yellow are running exercises, with the tougher ones being redder. Blues are core and strength type exercises and Greens are low impact forms of exercise (cycling and the like).
While talking about colours, does anyone know why some people have either a purple or red background to their training volume hours (when listed either under Exercise or Favourites)? I can't see any pattern to it at all.
While talking about colours, does anyone know why some people have either a purple or red background to their training volume hours (when listed either under Exercise or Favourites)? I can't see any pattern to it at all.