Training Log Archive: OJIn the 30 days ending Jun 30, 2008:
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Monday Jun 30, 2008 #
Running 25:00 [2] 5.0 km (5:00 / km)
Short and easy jog to Ponderosa and back.
Circuits 10:00 [2]
And the usual.
Sunday Jun 29, 2008 #
Orienteering 36:45 [5] **** 7.0 km (5:15 / km)
spiked:17/17c
Relay training at Proklest with a randomly staggered start. Started about 1 min behind together with Jamie. Hit the first few controls well and got onto the back of GG and JD. Sat on the back of the group, until I managed to get away on the last control after a favourable gaffle and a bit of luck. Fast terrain and a nice hard session to end the week.
Running 30:00 [2] 5.0 km (6:00 / km)
Long warm up and warm down followed by a dip in a murky lake and a long journey back to Sheffield.
Circuits 10:00 [2]
After the journey.
Saturday Jun 28, 2008 #
Circuits 15:00 [2]
Extra long strength session in penance after missing the last two days. Won't get me my £1 back though.
Orienteering 37:00 [4] **** 6.0 km (6:10 / km)
spiked:14/15c
Middle session at Pteni. Started together with JD to keep the motivation up and took different lines in the bushy forest to see how things worked out. Nice session pushing each other along.
Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
Decent warm up and warm down. Legs feeling pretty tired.
Friday Jun 27, 2008 #
Orienteering 30:00 [3] ***** 5.0 km (6:00 / km)
spiked:13/14c
Middle distance training on Mrtvy Muz. Downhill course through a load of patches of rock detail including a few big rock towers. Some nice terrain, pretty different from anything I've run on before around here.
Orienteering 47:00 [5] ***** 7.0 km (6:43 / km)
spiked:14/21c
FIN/CZE middle selection race. Some great terrain but I ran a very bad race with a heap of mistakes. Tricky orienteering weaving through bushy forest on a slope, a bit like Errwood, believe it or not. Good to learn what not to do in three weeks time.
Running 55:00 [2] 9.0 km (6:07 / km)
The warm up and warm down for the day. In the morning this consisted of a 20min run/hike (just for Nails) up a Czech 'mountain'.
Thursday Jun 26, 2008 #
Orienteering 1:40:00 [5] **** 16.0 km (6:15 / km)
spiked:24/27c
Swedish long test on an area near the WOC long. Very long tough courses, but a nice bit of terrain with some very fast open forest. I set my watch for 90, but carried on until 100, then jogged back to the finish. Wingstedt won in 107...I can safely say I had more than 7mins worth of course left.
Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
Warm up and a run back from the middle of the forest.
Note
I owe Mike £1.
Wednesday Jun 25, 2008 #
Orienteering 47:00 [4] **** 7.0 km (6:43 / km)
spiked:15/19c
Middle training near our luxury accommodation in Suchy. 'Downhill' course, but bloody tough nonetheless.
Orienteering 13:00 [4] *** 3.0 km (4:20 / km)
spiked:13/14c
Sprint in Prostejov around some apartment blocks. Very fast and not exactly rocket science, just looking up and running to the next big tower. Very hot arvo.
Running warm up/down 45:00 [2] 8.0 km (5:38 / km)
2 sessions worth.
Circuits 10:00 [2]
By a lake. All very nice.
Tuesday Jun 24, 2008 #
Running 35:00 [2] 6.0 km (5:50 / km)
Travelling all day to Brno. Then an easy run in the woods in Suchy with the lads.
Circuits 10:00 [2]
And of course I didn't forget about the s&c.
C • Liba 3
Monday Jun 23, 2008 #
Running 40:00 [2] 7.0 km (5:43 / km)
Easy run up Loxley.
Running Drills 10:00 [3] 1.0 km (10:00 / km)
Short session of drills and sprints.
Circuits 10:00 [2]
The usual.
Sunday Jun 22, 2008 #
Running 2:00:00 [3] 25.0 km (4:48 / km)
Long run out to Wharnecliffe and Greno. Pretty blowy but a nice morning. Sore forefoot so experimented with some extra padding, which got me through the run.
Circuits 10:00 [2]
Another last minute one.
Saturday Jun 21, 2008 #
Running 1:00:00 13.0 km (4:37 / km)
2 x 15 mins on a road loop near Pensford with about 10 mins in between. The efforts were pretty much all uphill and the recovery was all downhill so a tough session.
Circuits 10:00 [2]
Almost forgot today...
Friday Jun 20, 2008 #
Running 40:00 [2] 7.0 km (5:43 / km)
Usual Loxley valley route to loosen up my legs. Most of the stiffness seems to have gone from Tuesday.
Circuits 10:00 [2]
The usual.
Thursday Jun 19, 2008 #
Running Drills 15:00 [4] 1.0 km (15:00 / km)
Running drills and strides in Hillsborough Park. Bits of me feel very sore, presumably from track on Tuesday.
Running 30:00 [2] 6.0 km (5:00 / km)
Via the stadium and around the park.
Circuits 10:00 [3]
2 days in a row! Mike's £1 is in the bag.
Running 1:00:00 [2] 11.0 km (5:27 / km)
Out to the Grindleford fell race, but not to compete - my legs badly need a break from racing. Nails and I went for a jog around the route with a few detours to offer a bit of support/heckling. Nice evo for it after all the showers earlier. Looked painful.
Wednesday Jun 18, 2008 #
Running 1:20:00 [3] 16.0 km (5:00 / km)
The usual loxley, fisheries, spoon lane route in blustery and wet conditions. Not feeling too bad really and quite enjoyed myself.
Circuits 10:00 [2]
A set of core strength exercises. After a few weeks of racing I have a couple of niggles including a sore hip flexor on the right, and a stiff glute on the left. I'm usually rubbish at doing this kind of strength training, so the plan is to do a 10 min session every day until WOC to put things back in working order...lets see if it works out.
Tuesday Jun 17, 2008 #
Track session 30:00 [5] 5.0 km (6:00 / km)
Back to Woodbourne Rd after a good few weeks away. It was like seeing an old friend again. Usual drills and strides followed by three sets of 600, 500, 400 with 35 secs recovery, 3 mins between sets. Felt pretty good at the start but quickly got tired and struggled to complete the session, legs still feeling quite empty after the weekend.
Just for Nails: 1.46, 1.28, 1.10 / 1.48, 1.31, 1.14 / 1.51, 1.31, 1.14.
Just for Nails: 1.46, 1.28, 1.10 / 1.48, 1.31, 1.14 / 1.51, 1.31, 1.14.
Running 55:00 [2] 10.0 km (5:30 / km)
To track and back with Jen, Nails, Rob and John. Took on the epic canal detour and picked our way through the treacherous puddles. Jenny saw a big dead fish.
Running 20:00 [1] 3.0 km (6:40 / km)
Jogging about in the morning at Graves park getting to some of the more inaccessible bits to update the map.
Monday Jun 16, 2008 #
Note
(injured) (rest day)
Slept in until almost midday after the usual hellish drive home from Stansted. Felt so tired and sleepy all day I just couldn't face any training.
Also the start of a niggling foot injury - ball of my right foot hurts after Jukola.
Also the start of a niggling foot injury - ball of my right foot hurts after Jukola.
Sunday Jun 15, 2008 #
Orienteering race 1:26:23 [5] ***** 15.0 km (5:46 / km)
spiked:29/32c
Last leg for VSOK. Nails set us off to a decent start, but our star youngster Jonathan had some problems on leg 2. We picked up places all the way and I went out in 102. My race went pretty well, I caught and passed a couple of small packs but spent pretty much the whole race running on my own. After just one or two smallish mistakes I arrived at the spectator control with some energy to spare, which was lucky, because I caught a few more people on the short, fast last loop and managed to get in just ahead of them in 75th, without troubling my famously bad sprint finish too much. Challenging orienteering and a typically tough Tampere forest. I ran most of the way on small paths from the earlier runners - it must have been hard work bashing them down on first leg!
Team results
Team results
Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
Finding some motivation in the morning, and hobbling around after the race. Why is it that your body seems to hurt so much more after a night relay than after a normal orienteering race?
Saturday Jun 14, 2008 #
Event: Jukola 2008
Orienteering 30:00 [2] ***** 4.0 km (7:30 / km)
spiked:7/7c
Run from Jukola TC to the model map with a big group of VSOK runners. A bit of familiar Tampere grot, with bushes, brashings and marshes.
Running 20:00 [2] 4.0 km (5:00 / km)
Out and back from the model map. Got a bit lost trying to take the 'direct' route back to the TC. Then a few hours of high intensity spectating at the Venla.
Friday Jun 13, 2008 #
Orienteering 1:15:00 [3] ***** 10.0 km (7:30 / km)
Orienteering on a Jukola model area after a leisurely start to the morning. Running with Rob and Nails, taking different routes and generally playing in the terrain. Nice area and good to be back in Tampere.
Thursday Jun 12, 2008 #
Running 30:00 [2] 5.0 km (6:00 / km)
Slow and easy jog, I would be feeling good if it weren't for my calf muscles. No time for a massage though as we're off to Jukola later today. (although Jenny did have a go at them last night!)
Wednesday Jun 11, 2008 #
Running 40:00 [4] 9.0 km (4:27 / km)
(3 x 1)10 intervals up and down Rivelin, running hard but not flat out. Trying to get a good feeling going but calfs feeling pretty much solid. Spent the recoveries stretching.
Running 20:00 [2] 3.0 km (6:40 / km)
Out to Rivelin and back.
Tuesday Jun 10, 2008 #
Running 1:20:00 [3] 16.0 km (5:00 / km)
Usual route via Loxley Common, fisheries, Spoon, Stannington and Rivelin. Legs were feeling a bit better today but Spoon was an effort.
Monday Jun 9, 2008 #
Running 35:00 [2] 6.0 km (5:50 / km)
A half-hearted jog up to Bolehill and the stables in the early evening. Both legs and head felt pretty rubbish, but nice to get out.
Sunday Jun 8, 2008 #
Orienteering race 1:35:00 [5] **** 17.0 km (5:35 / km)
spiked:26/30c
Long selection, Brown Clee. A course of two halves. I started hard and really enjoyed the first part through a detailed part of the map with vague vegetation and complex contours. The rest of the way was just a slog with steep hills, rough heather/brambles/brashings and easy navigation. Although it was forbidden to cross fences, the course had been planned to make this virtually impossible and after a while I just gave up and crossed illegally all over the place. No drinks for about 75 mins (the drinks stations were in the wrong place/off route) on a hot day and I went through a real bad patch, although I perked up again towards the end. 3rd place, behind Jamie and JD. Tough end to a tough weekend.
Running warm up/down 30:00 [2] 4.0 km (7:30 / km)
Not too much of the latter.
Saturday Jun 7, 2008 #
Orienteering race 15:11 [5] **** 4.0 km (3:48 / km)
spiked:14/14c
Sprint selection race around Shrewsbury town centre. A pretty nice sprint course with plenty of route choice, managed to make most of the right choices and avoided a few traps. Finished 3rd behind Scott and GG. Clare was justifiably excited about racing around her home town!
Orienteering race 37:16 [5] ***** 7.0 km (5:19 / km)
spiked:22/25c
Middle selection race Western Heath. A pretty brackeny forest, I have the utmost sympathy for the early starters who bashed it down for the seeded runners. Tough hills and tricky navigation made even harder by the meandering elephant tracks, which often took you off the line you wanted to take. Finished off with a painful 1km run along a track to get back to the finish field. Ran a good race with only a couple of small misses, 1st!
Running warm up/down 1:00:00 [2] 10.0 km (6:00 / km)
Both in the morning and afternoon, feeling it in my legs after the middle.
Friday Jun 6, 2008 #
Running Drills 10:00 [4] 1.0 km (10:00 / km)
Strides and drills in Hillsborough Park.
Running 20:00 [2] 4.0 km (5:00 / km)
To t'park and back.
Thursday Jun 5, 2008 #
Running 40:00 [3] 8.0 km (5:00 / km)
Loxley run plus a bit of an extension. Felt heaps better after a bit of running therepy.
Wednesday Jun 4, 2008 #
Note
(rest day)
Feeling quite a lot better, even spent a few hours mapping Millhouses for the Garmin Ultrasprint - it's going to be good!
Tuesday Jun 3, 2008 #
Note
(sick)
Sore throat which has been lurking for a few days is much sorer this morning. Damn.
Monday Jun 2, 2008 #
Note
(rest day)
Traveling all day and feeling very tired.
Sunday Jun 1, 2008 #
Orienteering race 43:51 [5] ***** 12.0 km (3:39 / km)
spiked:16/19c
EOC relay. After Scott impaled himself in the middle final I got the call up to 2nd leg in the first team. GG had a great race to set me off in 5th in a speedy pack. The first legs were straight into some detailed open dunes with pretty wide gaffling and everyone was all over the place. I hit my controls with just some small hesitations but Merz was already away. I fell into a newly formed pack with AUT, DEN, CZE and later FIN which was setting a good speed, although I was suffering on the open sand and pretty much hung on for dear life. I was powerless to push the pace and really suffered on the last couple of kms, just about managing to pick out some useful details to make sure I hit all my controls and managed to come in hanging on to the back of a big group from 5th to 10th. Jamie did a good race on last leg to pull up to 7th spot, tantalisingly close to the podium. It was exciting to be in the mix all the way but I wish I could have been fresh enough to go faster!
Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
For the relay - lots of warming up but too tired for much warming down.
Track session race 1:00 [5]
Beer race at the EOC party on an indoor track with commentary from Per Forsberg. Team of Scott, me, Pippa and Jamie won the first round, then came second to the cheating Norwegians in the second round. In the end it was decided by a drink-off, which Scott won comfortably.
Running 20:00 [1] 4.0 km (5:00 / km)
Slow jog back to the hotel from the party. I was just too tired to last until the end.