Training Log Archive: OJIn the 30 days ending Apr 30, 2009:
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Thursday Apr 30, 2009 #
Running 45:00 [3] 10.0 km (4:30 / km)
Moderate pace up Loxley Valley.
Climbing 1:00:00 [1]
Good session down at the Works on the new yellow spotty circuit with Jen and Phil.
Wednesday Apr 29, 2009 #
Cycling 1:15:00
Nice spin out to Moscar before breakfast, started off misty and cold but the sun came out at the top of the hill.
Orienteering 35:00 [4] 7.0 km (5:00 / km)
SYO spring cup at Tankersley, nice evening for it, and a good turn out. Ran at a decent lick, with a brief effort to catch up and get away from the speedy Aiden, who put a serious kick in to try to stay with me. No mistakes after no. 1, but I'm getting to know the area quite well.
Running 25:00 [2] 5.0 km (5:00 / km)
Decent warm up to get the legs going and a warm down with a bigger group.
Tuesday Apr 28, 2009 #
Running Drills 10:00 [3] 1.0 km (10:00 / km)
Drills and sprints in Hillsborough Park. Wet and cold.
Running 25:00 [2] 5.0 km (5:00 / km)
(rest day)
Out to the parka nd back via the stadium. Really tired today, so needed a good rest.
Monday Apr 27, 2009 #
Circuits 25:00 [2]
Circuits at S10.
Weights 20:00 [2]
And weights, the rabble is back and it was carnage.
Running 25:00 [2] 5.0 km (5:00 / km)
IW via S10 in the rain.
Running 45:00 [3] 10.0 km (4:30 / km)
HFW via crosspool. Bushed.
Sunday Apr 26, 2009 #
Orienteering 50:00 [5] 10.0 km (5:00 / km)
6xtrains at Wombwell with Nails, Danger, Camel, Alex, my bro-in-law and the girls. Ran pretty hard in the fast bluebell carpeted forest, all very nice.
Running 40:00 [2] 6.0 km (6:40 / km)
Recovery, jogging about inbetween trains, and a longer warm-down jog afterwards.
Saturday Apr 25, 2009 #
Running 2:00:00 [3] 21.0 km (5:43 / km)
Long run with Nails and Danger (they're much harder-sounding aliases than OJ, I need to do something about that...) from Birchin Clough to Bleaklow Stones then over to Sandy Heys Trig, Downfall and back down Fairbrook Naze. Lots of it was in the terrain and there were a couple of tough climbs, so a nice route. Felt tired at the start but eased into it after the first tough ascent.
Climbing 15:00 [1]
A couple of routes on sunny Stanage with Shane, Jen, and her boss Andy. Pretty tired after the run but couldn't resist. A coffee from the best mobile caff in the world sorted me out.
Friday Apr 24, 2009 #
Circuits 25:00 [2]
Early doors at S10.
Weights 20:00 [2]
Increased the weight a little on most exercises this week, managing OK.
Running 35:00 [2] 6.0 km (5:50 / km)
S10 and back via Jessop.
Running 54:00 12.0 km (4:30 / km)
Downhill effort on the road along Rivelin valley in 14.00, beat my pb by quite a bit but not that surprising, the conditions were much better today. Felt like I was running a fair bit faster than I can on the flat, which is the point of the session. quite a nice fast session to do with tired legs, but a bit broken by the end.
Thursday Apr 23, 2009 #
Cycling 1:15:00
On the bike for a nice spin out to Mosscar and back. Felt pretty good and not so much wind so easier than the rides I had out this way a few weeks ago.
Running 45:00 [3] 9.0 km (5:00 / km)
Run into work for a seminar via Bolehill and Crosspool for some extra distance.
Wednesday Apr 22, 2009 #
Running 45:00 [3] 10.0 km (4:30 / km)
Early morning run around Regent's Park before a conference all day. Great morning for it and loads of runners/joggers about, all getting some final miles in before the marathon, I guess.
Tuesday Apr 21, 2009 #
Running 1:30:00 18.0 km (5:00 / km)
A slightly extended version of my traditional Foxdahl session, 90/30x25 up Rivelin from the paddling pools, up to the top of Wyming Brook on the big forest trails and then back along the top path. Haven't done this for a while and really enjoyed it, ran a bit over race pace on the efforts and jogged the recovery.
Monday Apr 20, 2009 #
Circuits 25:00 [2]
Same old...
Weights 20:00 [2]
same old. Shame to be inside today, but too tired for anything else really.
Running 25:00 [2] 5.0 km (5:00 / km)
Into work via the gym.
Running 45:00 [3] 9.0 km (5:00 / km)
Home from work via Crosspool and Rivelin, such a nice arvo for it I couldn't resist a longer route.
Sunday Apr 19, 2009 #
Orienteering 1:17:21 [5] 12.0 km (6:27 / km)
Long course on Graythwaite with some great long legs that required constant contact and some tough terrain running - this area seems to have got so much slower over the years...or perhaps I've just got softer? Made a heap of mid-leg mistakes in the first half, then missed a slope control by about 3 mins. That gave me the kick up the backside I needed and I ran the second half really well without any significant time loss, just managed to beat Marcus, who also made some big mistakes.
Big debate around this event over map scale after we were given the choice of 10 or 15. I went for 15 because it's good to have some practice at that scale on a technical area, but it was printed badly and the couse was drawn with too-small symbols, which didn't help. In principle I think the scale should be dependent on the terrain, rather than the level of the event - I'm sure that a 10,000 map is much more suitable for this area. None of the runners complained at the world cup in '98 after all. Still, I'll take whatever scale I'm given in the end, this was a big fuss over nothing if you ask me.
Big debate around this event over map scale after we were given the choice of 10 or 15. I went for 15 because it's good to have some practice at that scale on a technical area, but it was printed badly and the couse was drawn with too-small symbols, which didn't help. In principle I think the scale should be dependent on the terrain, rather than the level of the event - I'm sure that a 10,000 map is much more suitable for this area. None of the runners complained at the world cup in '98 after all. Still, I'll take whatever scale I'm given in the end, this was a big fuss over nothing if you ask me.
Running 25:00 [3] 5.0 km (5:00 / km)
Long way to the start and then some half hearted running around in the sun afterwards. This race felt like a real classic, even though it was relatively short.
Saturday Apr 18, 2009 #
Event: Tiomila 2009
Orienteering 1:00:00 [4] 11.0 km (5:27 / km)
Headed over to the Lakes and stopped off at Farleton Knot to run some short courses planned by Bilbo. 15 mins, 25 mins and 20 mins, all really tricky, head to head with Jenny on shorter loops. What a great area, the limestone pavement is so extreme and exposed that you can run over it pretty fast, so long as you don't lose concentration. This was basically as fast as I could have run, but no way to get the intensity higher without breaking an ankle or getting lost.
Running 30:00 [2] 5.0 km (6:00 / km)
Warm up and down and between the starts, taking in the fantastic views over the Lakes and North Yorkshire.
Friday Apr 17, 2009 #
Circuits 20:00 [2]
Back to S10 after a few weeks away. The usual stuff.
Weights 25:00 [2]
And the usual weights, managing to lift more than I was before going away, good to see some progress.
Running 30:00 [2] 5.0 km (6:00 / km)
Into S10 and back.
Running Drills 10:00 [3] 1.0 km (10:00 / km)
And some drills and sprint around Crookes Valley after the session.
Thursday Apr 16, 2009 #
Running 1:20:00 [3] 15.0 km (5:20 / km)
Nice evening run from the club house with Rob, Jason and Dickie Wren, who I haven't been running with for about 5 years or so. Started raining when I left the house but enjoyed it anyway, through Beeley to Wharnecliffe and back down the ramp.
Wednesday Apr 15, 2009 #
Running 40:00 [3] 8.0 km (5:00 / km)
Lunchtime run up Loxley valley. It feels so good to be out in just a t-shirt and shorts. Legs still a bit on the sore side in places.
Climbing 1:00:00 [1]
Climbing at the works with Jen and Pete. Pretty soft session really, there are a load of new routes, but they're all quite easy, so did a few other bits and pieces too.
Tuesday Apr 14, 2009 #
Running 20:00 [2] 4.0 km (5:00 / km)
Slow and steady around Walkley and Upperthorpe.
Monday Apr 13, 2009 #
Orienteering race 28:02 [5] 6.0 km (4:40 / km)
JK relay at Dipton, last leg for SYO with Nick, Nails and Craney. The team ran a great race and led from the start, pushing the pace and trying to open up a gap to EUOC, who were clinging on for dear life. Craney set me off with about 25 seconds or so, but the tables were turned pretty quickly, as Scott came prancing past me within metres of starting. I clung on for a bit, but we split on different gaffles and I struggled to maintain the pace, made a small mistake and dropped behind. Kept pushing in the hope that the young lad would go astray, but he ran a great race to beat us by a comfortable margin. I don't think that there was anything we could have done to win today...other than resting our legs yesterday, although I'm not sure even that would have been enough...Great to get 2 SYO teams on the podium, and great that the women won!
Running 30:00 [2] 5.0 km (6:00 / km)
Very tired legs warming up but felt alright once I got moving. Rob dragged me for a couple of laps of the field after.
Sunday Apr 12, 2009 #
Orienteering 1:27:29 [5] 17.0 km (5:09 / km)
JK long distance, also Kyloe (but with lots of different names so that we would think it was a different area). Another beautiful day and a spectacular hilltop assembly area that was nothing if not risky in April. Had a good run off last start, a few small mistakes in the first part of the course, but orienteered better and felt stronger in the later part. Managed to pull out a minute or so on JD and Speaky, and Scott took the day off, giving me some extra breathing space.
Really pleased with the weekend, it's been a real boost after a few weeks of injury and work. I feel like I have been pretty lucky though--this weekend was made for me with rough and tough forests that don't allow for really fast running and reward safe orienteering. Now I need to get back into some good training and try to sharpen up a bit before the international season kicks off.
Really pleased with the weekend, it's been a real boost after a few weeks of injury and work. I feel like I have been pretty lucky though--this weekend was made for me with rough and tough forests that don't allow for really fast running and reward safe orienteering. Now I need to get back into some good training and try to sharpen up a bit before the international season kicks off.
Running 30:00 [2] 5.0 km (6:00 / km)
Good warm up and some half hearted jogging about to warm down. Tired legs.
Saturday Apr 11, 2009 #
Orienteering race 34:47 [5] 7.0 km (4:58 / km)
JK Middle, Kyloe, really tough, rough area and a challenging course with loads of controls and direction change. Really up for this and got quite nervous for the start, all helped along by the organisers who had made a great atmosphere with a start podium, etc. Missed no. 1 in a vague area of slope and vegetation detail and that gave me a kick up the backside. It was a big help to catch Craney at about half way--he helped me through some tricky bits and even held a branch out of my way at one point, now that's kind. Biggish mistake near the end, but managed to scrape a narrow win over Scott, who also had a few mistakes out there.
Running 30:00 [2] 6.0 km (5:00 / km)
Jogging about before and after, enjoying the sunshine.
Friday Apr 10, 2009 #
Event: JK 2009
Orienteering race 17:39 [5] 5.0 km (3:32 / km)
JK Sprint at Newcastle uni. First 'real' race of the season, so all very exciting, set off pretty hard, reached no. 3, no control. Looked around for a few seconds, saw some army cadets who had been guarding it looking confused, realised it had been nicked by some scallies, and carried on with my course. Since I had a pack of most of the top guys just after me I guessed that it wouldn't be replaced in time, and it would most likely be void. I carried on racing but kind of lost the buzz. They did replace it fast though, and it was only me and a couple of others that were effected so it wasn't voided, fair enough really.
Ross won in a really quick time over a minute faster than me, and Rhodri had a great run to take 2nd.
Ross won in a really quick time over a minute faster than me, and Rhodri had a great run to take 2nd.
Running 30:00 [2] 6.0 km (5:00 / km)
Some jogging with Rob and a few sprints to try to get a good reading on the speed trap - managed 14 mph, Nixon could only get 13.
Thursday Apr 9, 2009 #
Note
(rest day)
Long day of traveling yesterday and a tiring trip to recover from. It feels strange to be at home. Added to that the fact that it is raining, and there is no way I'm going out running. I was led to believe that it would be summer when I arrived home!
Wednesday Apr 8, 2009 #
Running 30:00 6.0 km (5:00 / km)
Morning run before heading home, really nice day today, although very cold. Felt really rubbish running. Did one effort along the river to get the legs moving.
Running Drills 10:00 [3] 1.0 km (10:00 / km)
Some drills and sprints to try to wake myself up, didn't really work.
Tuesday Apr 7, 2009 #
Note
(rest day)
Really busy day at the archive, and the coffee machine was broken, nightmare. Too tired for any kind of training, went for some borshch and beer to celebrate finishing up.
Monday Apr 6, 2009 #
Circuits 15:00 [3]
Usual stuff at the climbing wall gym.
Weights 15:00 [2]
And an easier weights session, legs still pretty tired for some reason.
Running 20:00 [3] 4.0 km (5:00 / km)
On the treadmill...
Climbing 45:00 [1]
Good climbing session, did a load of traversing and some bouldering and then made a friend and did some routes as well, although I was pretty tired already by then. Good to get some expert coaching from a really good Russian climber!
Sunday Apr 5, 2009 #
Orienteering 45:00 [3] 6.0 km (7:30 / km)
Oing at Friazino around a training course put out by Gleb. Pretty snowy in the woods, so it was more like ski-o, finding the really long routes around to stay on the more trodden trails. Fun but hard to get any speed up.
Running 40:00 [2] 7.0 km (5:43 / km)
Warm up and warm down and then went to collect a few controls in. Legs pretty shot still, really hard on the calves running on snow and ice or asphalt all the time. A fire and picnic in the woods afterwards, all very nice.
Saturday Apr 4, 2009 #
Running 1:30:00 18.0 km (5:00 / km)
Decent run around a few of the sights, Moscow State University (big Stalinist wedding cake), through 'Not-Boring Gardens' (it really is called that), out to Gorky Park and the Buran shuttle, then back along the river via Luzhniki. Pretty tired by the end, headed to the library for some work but had a headache for the rest of the day.
Friday Apr 3, 2009 #
Running 50:00 [2] 10.0 km (5:00 / km)
Low on motivation and energy, so a slowish sightseeing run to Victory Park and took in some of the monuments there.
Thursday Apr 2, 2009 #
Orienteering 30:00 [4] 5.0 km (6:00 / km)
Oing session in the snow at Sparrow Hills, near to where I am living. Pretty tough going in places, and took a nasty fall and whacked my shin on some slippery boards - big sore bruise there now. Sort of fun, but sort of not.
Running 45:00 [2] 10.0 km (4:30 / km)
Run out and back to the start, I think it was good to keep running on the shin to stop it swelling right up, did a bit of icing on it when I got in as well.
Wednesday Apr 1, 2009 #
Running 59:00 12.0 km (4:55 / km)
Intervals along the embankment, ran 6x 2.30 off 4 in the pouring, cold rain. Glad to get this session out of the way.
Running Drills 10:00 [3] 1.0 km (10:00 / km)
Drills and sprints to warm up.