Training Log Archive: OJIn the 30 days ending Sep 30, 2008:
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Tuesday Sep 30, 2008 #
Running 45:00 [2] 8.0 km (5:38 / km)
Was meant to go orienteering tonight...really pleased withmyself, I had it all planned out. Ran straight from the archive with a big heavy pack to a park not too far away where I was expecting to find the start. Noone there and I realised I had gone to Thursday's area by mistake (The actual park was on the other side of the city about 1hr on the metro). Got mad at myself, then went for a run around to cool off a bit and headed home.
Monday Sep 29, 2008 #
Running 35:00 8.0 km (4:23 / km)
After work in the gathering dusk along the Moscow River, just across from the Luzhniki stadium. Did some fartlek intervals, 3mins, 2mins, 2min uphill, 1min, 2mins, 3mins, ran the recovery at a decent pace.
Sunday Sep 28, 2008 #
Orienteering 17:00 [4] **** 3.0 km (5:40 / km)
1 man relay planned by Tania against Egor and Gleb near Friazino on the outskirts of Moscow. Really tricky bit of green forest blown up to 1:2500 so very hard to stay in control. Made one big mistake and finished 2nd behind Egor. Nice training!
Running 40:00 [2] 7.0 km (5:43 / km)
Warm up and then a run back to Friazino afterwards.
Friday Sep 26, 2008 #
Running 30:00 [3] 7.0 km (4:17 / km)
Evening run along a smaller river through some industrial bits to some strange new skyscrapers, but didn't quite make it because it was getting a bit too dark. Need to go back to explore more another day.
Thursday Sep 25, 2008 #
Running 38:00 8.0 km (4:45 / km)
Finally arrived in Moscow at 1am after some delays. Spent the day buried in books but made it out for an evening run along the River. Did one of Ian's fartlek sessions: 25 paces hard/25 paces moderate, 30 paces hard/30 paces moderate...etc etc as a pyramid of 5 pace increments going up to 70 paces. Felt better for it.
Wednesday Sep 24, 2008 #
Note
(rest day)
Hanging around in airports is bad for your soul.
C • hope 2
Tuesday Sep 23, 2008 #
Running 35:00 [3] 8.0 km (4:23 / km)
Lunchtime run up to the Stables and back before heading down to London.
Monday Sep 22, 2008 #
Running 49:30 12.0 km (4:08 / km)
Another speed session, this time ran quite hard on trails up to Rivelin Post Office, then hammered it back down to the fire station on the road (~4.5km), the idea being to get the legs moving faster than normal on a gradual downhill gradient. Good session but hard on the legs.
Sunday Sep 21, 2008 #
Note
(rest day)
Wow, what a rubbish week of training. Oh well, good to have some time off I guess.
Saturday Sep 20, 2008 #
Running 50:22 12.0 km (4:12 / km)
From Grandparents' house in Bristol, 2 long efforts around a 5km road loop plus a bit of warm up. 15.23 for the first one, then 15.01 for the second, about 6 mins recovery run between. It felt a whole lot harder the second time round.
Thursday Sep 18, 2008 #
Running intervals (Fartlek) 1:10:00 13.0 km (5:23 / km)
Hallamshire fartlek session from the clubhouse with a big group. Up to Bachelor Hill for a couple of reps, out to Oughtibridge then back via Stockarth Hill. 10 efforts of between 45 secs and 3 mins. Enjoyed the one through Beeley, didn't enjoy the flat road run back to Middlewood. Good session and nice to do something different.
Wednesday Sep 17, 2008 #
Running 45:00 [3] 10.0 km (4:30 / km)
Up to Loxley Common at a good pace. Experimenting with running fast down hills on coach Ian's advice.
Tuesday Sep 16, 2008 #
Running (punishment) 40:00 9.0 km (4:27 / km)
Felt a bit peaky all day so decided to give track a miss. Intended to go out for a steady run, but ended up pushing quite hard for most of it, I think I was punishing myself for skipping track.
Monday Sep 15, 2008 #
Note
(rest day)
Still stiff and didn't find the motivation to get out running.
Sunday Sep 14, 2008 #
Running 1:15:00 [2] 12.0 km (6:15 / km)
Sore head, sore shoulders, sore back and sore arms. Pete took us out for a nice run around Kinder. From Snake Inn up Ashop Clough, up and over to the Downfall, along the river to the ammo box, and back down Fairbrook Naze. Fell a bit better for it.
Saturday Sep 13, 2008 #
Running race 48:00 [4] 6.0 km (8:00 / km)
Great Kinder Beer Barrel challenge. A few old hands: Pete, Rob L and Nails, plus a few new signings: Craney, Bryn, Rich and Tom E in the team this year. Same tactic as last time: duct tape the barrel to an aluminum ladder and run as hard as possible. We were pretty against the clock as there wasn't too much competition, but the route was much wetter and boggier this time round so we missed the record by a couple of minutes. Pretty good effort though, Neil crocked his back early on, Rich got stuck in a bog up to his waist, Little Rob was a powerhouse, and Craney hung on for dear life. The descent was hairy and Rich took a high-velocity ladder to the knee. At least we all made it to the finish line this year. Nice one for sorting it out captain Pete.
Running 10:00 [1] 2.0 km (5:00 / km)
warming up, talking strategy.
Friday Sep 12, 2008 #
Running 25:00 [3] 5.0 km (5:00 / km)
Home from town at a decent pace.
Thursday Sep 11, 2008 #
Running 40:00 [3] 8.0 km (5:00 / km)
Up Loxley valley at quite a brisk pace. Legs feeling quite a bit better today.
Climbing 45:00 [1]
Climbing at the works with Candyman, Nails and Jen. Bit of a later than planned start after I tried to pick Gareth up from his old place, then had to drive half way back across sheffield in rush hour. This was my first climbing session in ages and I was rubbish. Tried to match G and N for a while, although I had none of their control. Then joined Jenny for a bit on some easier routes, then stood around not doing much at all. At one point neil pointed out that I had spent 20 seconds on the wall in the last 15 mins. Oh well, got to start somewhere.
Wednesday Sep 10, 2008 #
Running 25:00 [2] 4.0 km (6:15 / km)
Slow home from uni with an even heavier bag today. Shattered from last night.
Tuesday Sep 9, 2008 #
Track session (pain) 40:00 [5] 7.0 km (5:43 / km)
Hallamshire session. Ian pulled out the mystery session tonight, which at least kept us guessing. A few strides then someone had to pull each interval out of a hat. We did: 450m, 300m, 3.30mins, 150/100/150, 200/200/200, 500, 5.00mins, 6x100m, 600m. Long session but actually pretty good fun.
Running 55:00 [2] 10.0 km (5:30 / km)
To and from track, back with the Rocke and Nails. Pretty screwed but needed to pick up the pace along Langsett Road to make it home before my guts exploded. Need to sort out my unhappy intestines, which seem to be bothering me on every hard session at the mo.
Monday Sep 8, 2008 #
Running 30:00 [2] 5.0 km (6:00 / km)
Home from uni up to Bolehill Park with a heavy bag. Good training for Saturday's barrel race.
Sunday Sep 7, 2008 #
Running 1:00:00 [2] 9.0 km (6:40 / km)
A hungover run with Gaz and Robbo from Glenridding backwards along the running route of the Helvellyn triathlon, cheering people on all the way. Saw Nick, Dan, Chris, Johnny, Aislinn and Jeanette go racing by. Bailed out of an attempt on the summit.
Saturday Sep 6, 2008 #
Running 2:10:00 [3] 18.0 km (7:13 / km)
Ricky's beer trail in the morning before his wedding, and a seriously hardcore way to start your wedding day. Ran mostly with Neil at a good pace (it was too cold, wet and windy to dawdle). We were told only the location of the first checkpoint, then we had to find grid refs to lead us back to a secret stash of beer. We made it all the way to the last checkpoint but didn't manage to find the stash, which was pretty well hidden. Made up for it by drinking lots of beer all day long. It was a great do!
Friday Sep 5, 2008 #
Running 1:05:00 [3] 15.0 km (4:20 / km)
With Rob around a lap of Derwent Water in heavy rain. Keeping up a decent pace on nice gravel trails through the woods. Our lap was much longer than the one the girls ran the next day...
Thursday Sep 4, 2008 #
Running intervals 30:00 [5] 5.0 km (6:00 / km)
Hallamshire session at Middlewood park, it nearly killed me. Started off with 4 x figure 8 (about 2.35) with equal recovery, a short break then race and chase running with Andy and Dave. These got progressively harder until I pretty much died on the last couple, poor Andy had to more or less jog along behind me for a lap as I burned in lactate hell.
Running 30:00 [2] 6.0 km (5:00 / km)
To Middlewood and back, felt great on the way out, but didn't know If I would even make it back after. Luckily John helped to keep me going. Really wiped out by this session, spent the evening in a zombie-like state.
Wednesday Sep 3, 2008 #
Running 30:00 [2] 5.0 km (6:00 / km)
Home from uni via bolehill park with a heavy pack.
Circuits 10:00 [2]
Tuesday Sep 2, 2008 #
Track session 30:00 6.0 km (5:00 / km)
Was planning to have a proper break this week, but got bored so decided to head down to Hallamshire. Strides and drills then 5 x 3.30 off 5 mins running partly on the track and partly on the grass and paths around the track. Nice session to ease back into the winter reps.
Running 55:00 [2] 10.0 km (5:30 / km)
To track and back with John and Little Rob. Pretty dead by the time I made it home.
Monday Sep 1, 2008 #
Note
(rest day)
Started work, had a rest.