Training Log Archive: OJIn the 30 days ending Jun 30, 2009:
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Tuesday Jun 30, 2009 #
Climbing 1:00:00 [1]
Trying to have a day off running to let my quads get better, so hit the works instead for the first time in ages. It's been revamped, so lots of new stuff to try out. So hot and sweaty in there tonight, so had to climb skins. My hands sweated so much that none of the routes are climbable anymore due to excess slime.
C • Yuk 8
Monday Jun 29, 2009 #
Circuits 20:00 [2]
Sweaty.
Weights 20:00 [2]
Light session due to sore quads, which have been bothering me for a few days.
Running 25:00 [2] 5.0 km (5:00 / km)
S10 from home, then on to uni.
Running Drills 10:00 [4] 1.0 km (10:00 / km)
Set of drills and 6x15 secs sprints on the way home. Quads feeling pretty battered.
Running 20:00 [2] 4.0 km (5:00 / km)
HFW, heavy bag.
Sunday Jun 28, 2009 #
Orienteering 32:20 [5] 7.0 km (4:37 / km)
SYO BBQ race around the Walkley streets and Uni. Tricky course planned by Cap'n Tim with some hard route choice and sneaky control sites. Got caught out by some split levels early on and had to spend a while running around to correct myself, but otherwise ran pretty well.
Running 40:00 [2] 7.0 km (5:43 / km)
From home over to the start, then collected a few controls in with Mr Baker.
Saturday Jun 27, 2009 #
Running 40:00 [2] 7.0 km (5:43 / km)
An early start to get a run in before heading over to Manchester for a day of chav-style fun and games for Dave's stag do. Laser Quest, climbing, bowling, dodgems, etc, all inside the Trafford Centre (after the apocalypse this is what the world would look like). Felt like a little kid again. A good day out, and all very well organised by Mike.
Friday Jun 26, 2009 #
Running 1:04:00 14.0 km (4:34 / km)
Foxdahls up Rivelin, 90/30s pushing as hard as I could. Fitted in 9 before the track ran out. Then a max effort up the Coppice track, managed a new record of 4.39, although unofficial since there is no way I could have gone that hard in the middle of a Rivelin hills session. Tasting blood by the end, great stuff!
Thursday Jun 25, 2009 #
Running 1:30:00 [3] 18.0 km (5:00 / km)
Run from home to Stanage via Rivelin, Wyming Brook, Conduit, Bus stop, High Neb, Stanage trig to meet Jenny and Shane who were doing a spot of climbing. Nice evening for it, not too hot, and ran at a decent pace. great to be able to get out there from the front door!
Climbing 20:00 [1]
Had time for some routes, and Shane was patient enough to teach me to lead one of them, although I was just clipping in to pre-placed gear. It's a start though. Got swarmed with midges as soon as the sun got too low and we had to bail out.
Wednesday Jun 24, 2009 #
Running 45:00 [3] 9.0 km (5:00 / km)
Nice morning run up Loxley Valley, clearing out my head. Ramped it all the way up to level 3 for the first time since Jukola.
Orienteering 30:00 [4] 5.0 km (6:00 / km)
3x short courses on Longshaw, doing a bit of JWOC prep with Mairead, and running with Jen, Rob and Clare. The first two were pretty nice and quick, but the third one was a bit jungular. Felt reasonably sprightly tonight, and a lovely evo for it.
Running 20:00 [2] 3.0 km (6:40 / km)
Jog to the start and back from the finish admiring all the massive features that are missing from the map.
Tuesday Jun 23, 2009 #
Circuits 25:00 [2]
Usual at S10, still a bit stuffed up, so thought a low intensity session at the gym would be a good low risk strategy.
Weights 20:00 [2]
Weights with Rob - a 'proper' gym session for a change, i.e. we spent most of the time standing around talking and just did the occasional bit of exercise.
Running 25:00 [2] 5.0 km (5:00 / km)
To S10 and back home after. Feeling pretty good running, just a bit of coughing when I got home.
Monday Jun 22, 2009 #
Note
(sick) (rest day)
Much better after a long sleep.
Sunday Jun 21, 2009 #
Rafting 1:30:00 [0]
(sick)
Rafting fun at Llangollen, still feeling rough, but at least I wasn't the only one this morning. Mike assured me that I wouldn't have to get really wet doing this but he was wrong. After the health and safety talk we piled onto the water and all hell broke loose, instigated mainly by the cowboy instructors. Being face-planted into a gushing rapid with five guys piled on top of you was not what I was expecting, but it was kind of fun. Actually feeling a bit better after this, or at least after a hot shower, pie and coffee.
Saturday Jun 20, 2009 #
Running 1:20:00 [1] 8.0 km (10:00 / km)
(sick)
Craney's stag do run. Out on the hills for about 4 hours, but spent most of it hunting for buried treasure, firing cannons and generally getting up to pirate-themed mischief. Bunged up sinuses and throat still sore, but surviving. Ducked out of the drinking and cut the evening short though. Boo. But the main thing is: Craney was a legend of the high seas.
Friday Jun 19, 2009 #
Note
(sick)
I'm getting better...
Running 45:00 [1] 5.0 km (9:00 / km)
Some easy jogging up a hill in Wales with Nails, Petey and Bryn. Feeling pretty ropey, but a bit better. No drinking drinking for me and an early night though.
Thursday Jun 18, 2009 #
Note
(sick) (rest day)
Sore throat a bit worse, just resting today.
Wednesday Jun 17, 2009 #
Note
(sick) (rest day)
Bit of a sore throat, like. Pretty unsurprising after Jukola.
Running 15:00 [2] 3.0 km (5:00 / km)
HFW, nice and easy hoping to fend off this cold.
Tuesday Jun 16, 2009 #
Circuits 20:00 [2]
Hooray, back at S10 for some circuits.
Weights 20:00 [2]
And some weights, at least it's nice and quiet now that term has finished.
Running 30:00 [2] 6.0 km (5:00 / km)
S10 and back, feeling a bit perkier today.
Monday Jun 15, 2009 #
Running 35:00 [2] 6.0 km (5:50 / km)
HFW, Stickleback Pond, Cockroach Corner, over Tarantula Ridge to Willytwizzle, then back down Scorpion Hill.
C • liar 2
Sunday Jun 14, 2009 #
Orienteering race 1:34:30 [5] 18.0 km (5:15 / km)
Jukola last leg for Vasteras. Started pretty far down in 80th after a few problems on the night legs, and had another Jukola of damage limitation, pulling up as many places as possible - I made it up to 61st with a pretty good run, although it might have been 60th had I not made a mistake near the end and let Camel slip away for Ravinen. I enjoyed the race and the terrain, which although not classic Jukola terrain, offered something a bit different. Disappointing to be out of the race and fighting for another mediocre result...we should be able to do much better than this.
Running 30:00 [2] 5.0 km (6:00 / km)
Good warm up to wake myself up, and a warm down and run around trying to sort things out before dashing off in the morning.
Saturday Jun 13, 2009 #
Event: Jukola 2009
Running 30:00 [2] 6.0 km (5:00 / km)
Some jogging with Duncan and Neil around the trails next to the Jukola forest. The sun was blazing by the time we finished, just in time for a sunny day watching the Venla.
Friday Jun 12, 2009 #
Orienteering 50:00 [3] 7.0 km (7:09 / km)
Training run in some tough Mikkeli forest some way out of town - great terrain with big rocky hills. Took it quite easy and felt pretty tired.
Running 20:00 [2] 4.0 km (5:00 / km)
To the start of the training and to some huge boulders after, which we spent a bit of time clambering about on. Had a quick dip in a lake just as the rain was starting. Then spent the afternoon in a pizza buffet while it chucked it down outside.
Thursday Jun 11, 2009 #
Running 40:00 [2] 6.0 km (6:40 / km)
Easy jogging with Duncan and Helen B around the Jukola warm up terrain and exploring the arena. No one else had arrived yet and we had chosen a prime camping spot right next to the trotting track. It didn't take long for us to get surrounded by a refugee city of tents though.
Wednesday Jun 10, 2009 #
Orienteering race 15:06 [5] 4.0 km (3:47 / km)
NOC sprint. Wasn't expecting to run this race, but got a last minute call up to replace a poorly GG. Thanks to his good WR position that gave me last start along with Wingstedt and Kratov, who are not known for being slouches when it comes to sprint. Really enjoyed the race, which is the first sprint international I have run for some time - it was a good, challenging course with plenty of variety - some forest, housing estates, parkland, etc.
I pushed hard and felt like I managed to keep a pretty high tempo despite feeling pretty tired, especially on the one big hill climb. Finished 21st, some way off the pace, but not so far off qualification - quite a positive experience really, and good to see where I'm at in this kind of race. Bit of a disappointing end to the week for the British lads though.
I pushed hard and felt like I managed to keep a pretty high tempo despite feeling pretty tired, especially on the one big hill climb. Finished 21st, some way off the pace, but not so far off qualification - quite a positive experience really, and good to see where I'm at in this kind of race. Bit of a disappointing end to the week for the British lads though.
Running 40:00 [2] 6.0 km (6:40 / km)
Really good warm up to get my legs moving, and a few laps of the track after with Helen and Jo.
Tuesday Jun 9, 2009 #
Orienteering 39:17 [5] 7.0 km (5:37 / km)
NOC middle distance. Some great terrain with a mix of bushy vague stuff and technical rocky hilltops. Ran a bit defensively at the start and made some careless mistakes on some fairly easy controls (including the spectator control, which you could see from about 200m away - I started looking ahead on the map, then nearly collided with Jarko who was on his way out of the start, got confused and ran to the tv tower by mistake). Ran pretty well on the last, hilly loop, but a couple of big climbs took their toll. Very far down the results list - it's very impressive how tough the field is here!
GPS track: http://jatko.vpalvelin.com/~pekvari/java/index.php...
GPS track: http://jatko.vpalvelin.com/~pekvari/java/index.php...
C • a ha 1
Running 20:00 [2] 3.0 km (6:40 / km)
Pretty good warm up with some strides, etc, but forgot to warm down. Oops.
Monday Jun 8, 2009 #
Running 20:00 [2] 3.0 km (6:40 / km)
Nice jog around the sprint model to loosen the legs up. Feeling jaded.
Sunday Jun 7, 2009 #
Orienteering race 34:49 [5] 7.0 km (4:58 / km)
NOC relay, 1st leg with GG and Scott. What went wrong? I went into this tired, but pretty confident I could run a controlled race, hang back and use the other runners to set the pace and do the work. This plan fell apart at no 2 where I made a mistake and took too long to relocate - by then I was just off the back of a strung out group. I worked very hard to claw it back over the next 2km, but hit a wall and started really struggling to keep the pace up. Managed to hit everything from then on, but lost a lot of time on the leaders.
GG and Scott both ran as well as could be expected with the top positions already well out of our reach, and picked up places all the way to finish an unsatisfactory 14th. Speaky ran a great first leg for the second team to come in with the lead pack.
GPS track: http://jatko.vpalvelin.com/~pekvari/java/index.php...
GG and Scott both ran as well as could be expected with the top positions already well out of our reach, and picked up places all the way to finish an unsatisfactory 14th. Speaky ran a great first leg for the second team to come in with the lead pack.
GPS track: http://jatko.vpalvelin.com/~pekvari/java/index.php...
Running 30:00 [2] 5.0 km (6:00 / km)
Warm up and some morose jogging for a warm down.
Saturday Jun 6, 2009 #
Orienteering race 1:34:19 [5] 16.0 km (5:54 / km)
NOC long distance. Pretty stable performance with just a handful of smaller mistakes, finished 29th, over 9mins behind Daniel Hubmann who must have been really going some - we had a long leg to no 1, which I nailed at what I thought was a fast pace, and he took a minute out of me. Great course and great map, it's just a pleasure to race in terrain like this, although it's surprisingly rough in between the bare rock motorways. Hopefully I have a bit more in the tank for tomorrow...
Running 25:00 [2] 4.0 km (6:15 / km)
Warm up and some easy jogging with Speaky after.
Friday Jun 5, 2009 #
Orienteering 25:00 4.0 km (6:15 / km)
Short and easy session on the nordics model map, wound up the pace for a few controls. Nice map and felt pretty comfortable.
Thursday Jun 4, 2009 #
Orienteering 25:00 [2] 3.0 km (8:20 / km)
Early start to travel out to the Nordics. Then some light training in the rain in Salo, great terrain though, it's always good to be back in Finland.
Running 10:00 [2] 2.0 km (5:00 / km)
Jogging on trails to get the legs warmed up.
Wednesday Jun 3, 2009 #
Note
(rest day)
Just taking it easy like.
Tuesday Jun 2, 2009 #
Running 42:00 7.0 km (6:00 / km)
3x death interval reps in Hillsborough Park. 2.21 (obstructed by flock of Canada geese), 2.19 (obstructed by small child), 2.16 (unobstructed). Hot day for it and sunbathers everywhere, bit sneezy with hayfever after. Looking forward to rainy Finland!
Monday Jun 1, 2009 #
Running 20:00 [2] 4.0 km (5:00 / km)
HFW, legs pretty tired today.
Running Drills 10:00 [3] 1.0 km (10:00 / km)
Stopped off for some drills and sprints on the way.