Training Log Archive: OJIn the 30 days ending Apr 30, 2010:
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Friday Apr 30, 2010 #
2 PM
Running 25:00 [2] 5.0 km (5:00 / km)
slept:8.5
IW, feeling a bit less stiff today. Still got a bit of a locked up right hand side of my back though.
Running Drills 10:00 [3] 1.0 km (10:00 / km)
Drills and sprints in Crookes Valley Park.
Thursday Apr 29, 2010 #
5 PM
Running 45:00 [2] 10.0 km (4:30 / km)
slept:8.5
HFW, still feeling quite stiff. First time in the rain for a while, it actually felt quite nice. I think the novelty will wear off quite quickly.
Wednesday Apr 28, 2010 #
9 AM
Running 50:00 10.0 km (5:00 / km)
slept:8.0
Ran to Hillsborough Park via the Owls stadium, then ran an extension of the death intervals session aiming for a solid pace. 1/2/1/2/1 of the usual loops. Ran 2.25, 4.55, 2.21 (bit too fast), 4.57, 2.25. Right hand side very stiff after the last few days training. Physio later.
4 PM
Orienteering 25:00 [3] *** 4.0 km (6:15 / km)
'Downhill' course from top to bottom of Limb Valley after a few hours survey. Wanted to run on the old map for the first time before I update it all. Tired legs but very nice forest so I wasn't complaining.
Running 15:00 [2] 3.0 km (5:00 / km)
Up to the top and back from the finish.
Tuesday Apr 27, 2010 #
3 PM
Circuits 30:00 [2]
slept:9.0
S&C at Sport Hallam. Usual warm up, circuits and core stuff.
Weights 30:00 [2]
And a weights session of half squats/jump squats, lunges to box, full squats/box jumps, cossack squats, telemarks and bench press.
Running 40:00 [2] 8.0 km (5:00 / km)
Run to Sport Hallam and back. Legs feeling much better today.
Running Drills 5:00 [3]
Short session of drills and sprints on the way home.
Monday Apr 26, 2010 #
6 PM
Running 25:00 [2] 5.0 km (5:00 / km)
slept:9.0 (rest day)
HFW, slow and steady, my legs got wind of the fact that it is a rest day and decided to get really tired.
Sunday Apr 25, 2010 #
12 PM
Orienteering 59:50 [5] **** 11.0 km (5:26 / km)
spiked:29/30c slept:9.0
Compass Sport cup round at Scardale. I wasn't expecting much from this area and felt pretty tired warming up, but I had a pretty enjoyable run in what turned out to be a great little wood. All very steep, but fast and open forest with a bit of contour shape and a well planned course with lots of controls (although it was 150% longer than it was supposed to be). Ran well except for running 10, 13, 12, 11, 12, 13 (it was confusing, alright), which probably cost me 3 mins or so.
Running 35:00 [2] 6.0 km (5:50 / km)
Longish warm up to try to get my tired muscles working, then a nice cruise back around the area to warm down. Got caught in a downpour just after taking the club tent down.
It's been a tough week, need some rest to recover.
It's been a tough week, need some rest to recover.
Saturday Apr 24, 2010 #
11 AM
Orienteering 55:00 [3] 8.0 km (6:53 / km)
slept:8.0
Headed out to Pickering with Jen, Bilbo, Pippa and Duncan and ran the black course from the event a few weeks ago. Great area and a really nice course, tough going in places but in a good way.
Running 25:00 [2] 5.0 km (5:00 / km)
To the start and back from the finish.
5 PM
Orienteering 25:00 [4] 6.0 km (4:10 / km)
4xsprint efforts around the new-fangled York city map. Lots of folk out bd about enjoying the sunshine, so not so fast in places.
Running 20:00 [2] 4.0 km (5:00 / km)
To the university and a longer warm down along the river.
Friday Apr 23, 2010 #
9 AM
Running 1:20:00 17.0 km (4:42 / km)
Tempo run from Garrigill down the river towards Alston, then uphill for around 40 mins towards Green Castle, a trig in the middle of nowhere and back down the Pennine Way. Felt alright but a bit of stiffness around my back.
Thursday Apr 22, 2010 #
9 AM
Running 20:00 [2] 4.0 km (5:00 / km)
slept:8.5
Gently IW.
4 PM
Running 40:00 [2] 8.0 km (5:00 / km)
HFW via Bolehill Park.
Running Drills 10:00 [3] 1.0 km (10:00 / km)
Running drills on the football pitch at Bolehill Park.
Wednesday Apr 21, 2010 #
9 AM
Running 1:55:00 [2] 22.0 km (5:14 / km)
slept:8.5
From Cutthroat Bridge up to Back Tor, Lost Lad, Featherbed Moss and back below Derwent Edge, mix of terrain and trails. Lovely morning but a cold wind, legs felt tired but better towards the end. Ran with a Garmin for the first time (Rob's old one), I can see how mpm times can get quite obsessive.
Tuesday Apr 20, 2010 #
11 AM
Circuits 30:00 [2]
slept:9.5
Usual warm up and core stuff to warm down at Sport Hallam.
Weights 30:00 [2]
Weights: heavy half squat @80-90kg followed by jump squats @40kg, lunge onto box with 50kg, full squat @60-65kg followed by box jumps, cossack squats @40kg, box drop and jump, bench press 2x15kg.
Running 30:00 [2] 6.0 km (5:00 / km)
To Sport Hallam and on to work.
6 PM
Running 55:00 13.0 km (4:14 / km)
Foxdal intervals up Rivelin, 90x30s x 10 on the way up and 3x1s x 5 on the way back down. Ran them at a decent threshold pace and felt pretty good considering.
Monday Apr 19, 2010 #
8 AM
Running 50:00 11.0 km (4:33 / km)
slept:9.0
Morning cruise up Rivelin, Den Bank, Stables, Bolehill Park, Uni. Misty and damp but felt pretty reasonable after the weekend.
6 PM
Running Drills 30:00 [3] 2.0 km (15:00 / km)
Drills at EIS with small group of Rach, GG and Shminty. Nice and efficient and squeezed quite a bit in.
Running 1:00:00 [2] 14.0 km (4:17 / km)
Work to EIS with GG and Shminty then home from EIS along the canal with Shminty. Ages since I have run this route and it was very pleasant despite the tired legs.
Sunday Apr 18, 2010 #
Event: British Elite Sprint Champs
Running warm up/down 1:05:00 [2] 11.0 km (5:55 / km)
slept:8.0
Good warm ups for both races and a longer warm down after the final.
11 AM
Orienteering race 12:36 [5] **** 4.0 km (3:09 / km)
spiked:22/23c
British sprint champs qualifier. Great bit of estate terrain with some more straightforward parkland at the end, ran safely and avoided mistakes or hesitations. Nearly had a head on collision with GG though, wonder who would have come off worse? Great fun and managed to win the heat.
Route: http://www.sroc.routegadget.co.uk/cgi-bin/reitti.c...
Route: http://www.sroc.routegadget.co.uk/cgi-bin/reitti.c...
2 PM
Orienteering race 15:02 [5] **** 4.0 km (3:46 / km)
spiked:22/24c
British sprint champs final around Chorley town centre and back through Astley Park. Tried to run comfortably and cleanly, but the course was very straightforward and needed a more aggressive approach. Made a couple of small bananas in the park, but hadn't lost much time when a speedy GG appeared on my heels - I pushed harder after that but it was too late by then. Not a great final run, but sort of enjoyed it anyway.
Route: http://www.sroc.routegadget.co.uk/cgi-bin/reitti.c... (not cheating, there were some marked crossing points over the uncrossable fences!)
Route: http://www.sroc.routegadget.co.uk/cgi-bin/reitti.c... (not cheating, there were some marked crossing points over the uncrossable fences!)
Saturday Apr 17, 2010 #
2 PM
Orienteering race 30:59 [5] ***** 5.0 km (6:12 / km)
spiked:27/29c slept:8.5
British middle champs at Haverthwaite. This was some really good terrain and a nice twisty and turny course with the controls were well tucked away so you really needed to navigate to the feature and check descriptions. I went for a safe run and managed to keep the mistakes small, just lost a few seconds on a couple of controls in the brashed middle section of the course. Very happy to win again on the same area I won on in 2003!
Route: http://www.loc.routegadget.co.uk/cgi-bin/reitti.cg...
Route: http://www.loc.routegadget.co.uk/cgi-bin/reitti.cg...
Running warm up/down 35:00 [2] 6.0 km (5:50 / km)
Warm up and longer warm down in the sunshine. All very idyllic with a steam train puffing backwards and forwards.
Friday Apr 16, 2010 #
3 PM
Running Drills 10:00 [3] 1.0 km (10:00 / km)
slept:8.5
Run to Hillsborough Park for some running drills to try to sort my sore legs out. Followed it with an ice (well very cold anyway) bath. Desperate times...
Running 15:00 [2] 3.0 km (5:00 / km)
Park and back.
Thursday Apr 15, 2010 #
9 AM
Running 25:00 [2] 5.0 km (5:00 / km)
slept:8.5
IW, still feeling jaded, but this helped to break me out of my torpor.
6 PM
Running 45:00 9.0 km (5:00 / km)
Some jogging about around potential parking fields at Wharnecliffe followed by a nice cruise back down the ramp into Sheffield.
Wednesday Apr 14, 2010 #
4 PM
Orienteering 1:40:00 [2] **** 15.0 km (6:40 / km)
slept:8.5
Checking out some possible routes for next year's BEOC in Wharnecliffe and Greno. Some really nice bits (and some not so nice bits). Really plodded, my muscles are so sore from yesterday.
Running 15:00 [2] 3.0 km (5:00 / km)
On the trails.
Tuesday Apr 13, 2010 #
8 AM
Running 50:00 [3] 11.0 km (4:33 / km)
slept:8.5
IW via Rivelin, Den Bank, Mike's Path, Stables, Bolehill Park. Nice morning but chilly. Calfs still stiff.
4 PM
Circuits 30:00 [3]
Light session down at Sport Hallam. Body weight stuff and warm up with the bar.
Weights 30:00 [2]
And weights - half squats @90kg with jump squats @ 30kg, lunges onto a box @50kg, full squats @ 60kg with box jumps, jumps between boxes, telemarks with the bar and db bench press with 2x15kg.
Running 30:00 [2] 6.0 km (5:00 / km)
From work to Sport Hallam and then home.
Monday Apr 12, 2010 #
8 AM
Running 40:00 9.0 km (4:27 / km)
slept:8.0
IW via Bolehill Park and the stables. Cold morning, and my calfs were sore after yesterday's pounding.
C • cold 1
6 PM
Running Drills 30:00 [3] 1.0 km (30:00 / km)
Running drills, started off at Malin Bridge sports club, but moved to Myers Grove when we got kicked off. Fairly condensed session, not too much dawdling, which suited me. Good to do it on grass, although a bit less rutted would be preferable.
Running 35:00 [2] 6.0 km (5:50 / km)
From work to Malin Bridge and back home.
Sunday Apr 11, 2010 #
11 AM
Orienteering race 34:05 [5] *** 10.0 km (3:25 / km)
spiked:21/21c slept:8.5
Nottingham city race. Not the most exciting course, but ran round at a decent pace and I reckon I lost less than 10 seconds all told, most of it when I had a collision with another orienteer (I really need to stop taking people out). Nice day out, and good to see a bit more of Nottingham.
Route: http://www.noc-uk.org/gadget/cgi-bin/reitti.cgi?ac...
Route: http://www.noc-uk.org/gadget/cgi-bin/reitti.cgi?ac...
Running 30:00 [2] 5.0 km (6:00 / km)
Decent warm up and warm down around the castle.
Saturday Apr 10, 2010 #
1 PM
Running 1:50:00 20.0 km (5:30 / km)
slept:9.5
Spent the morning recovering from our holiday, then got itchy feet and headed out to Redmires for a terrain fartlek session. Ran along conduit, High Neb, Bamford Edge, Higger, Ox Stones, Burbage mines and back via a tresspass over the dam. Took direct lines wherever possible and got good and dirty. My efforts were ~13 mins, 7 minns, 9 mins, 3 mins, 1.5 mins, 9 mins.
Friday Apr 9, 2010 #
10 AM
Running 1:40:00 [2] 16.0 km (6:15 / km)
Nice steady run with Jen from Yarner Woods (near Bovey Tracey) to Hay Tor, Hound Tor and Great tor on Dartmoor. Beautiful morning and we were out for considerably longer than 100 mins taking photos, scrambling up tors and looking at the views.
Thursday Apr 8, 2010 #
11 AM
Climbing 20:00 [1]
slept:8.0
Climbing and bouldering at Roche rocks with Shane, Pippa and Jenny. Shane and Pippa were very patient with us and helped us up a nice route.
5 PM
Orienteering race 23:59 [5] 6.0 km (4:00 / km)
Eden project sprint race. Loads of fun racing around the grounds and through the biomes, including a section in hot and humid rainforest. All very intense and difficult to get to where you wanted to get to, but managed to stay on top of it most of the way. Biggest time loss came when I knocked a small boy (an orienteer fortunately) over - I stopped to help him up and his mum told me to carry on, but I still felt the bad karma weighing me down. Hope he was alright!
Running 35:00 [2] 7.0 km (5:00 / km)
Decent warm up including some drills and a double warm down first with GG, then with Rob and Shane.
Wednesday Apr 7, 2010 #
3 PM
Running 35:00 [2] 6.0 km (5:50 / km)
slept:7.0
Running about along the coastal footpaths from Lands End. Spent a while looking for Shane, Heather and Pippa, and eventually found them at the bottom of a big sea cliff. A really stunning day.
4 PM
Climbing 20:00 [1]
Climbed a couple of easy routes and did a bit of scrambling about on the cliffs with the waves pounding away beneath us. Spotted a seal a few times and spent plenty of time soaking up some much needed vitamin D.
Tuesday Apr 6, 2010 #
3 PM
Running 1:05:00 [3] 12.0 km (5:25 / km)
slept:8.0
Gentle run along the coast path from Horns Cross back to Abbotsham. Tired legs but felt good to run, great to get out for no purpose other than to run.
Monday Apr 5, 2010 #
11 AM
Orienteering race 29:31 [5] 7.0 km (4:13 / km)
slept:8.0
JK relay on the dunes. Nick and Nails ran well to set me off with Andy P for the SYO second team behind a non-comp Norwegian team and about 3 mins down on ShUOC. Ran hard for the first few legs to ensure that I wasn't caught by anyone, one smallish mistake but otherwise pretty good, don't think I could have done any more. Finished 2nd, good fun and nice to be able to see the map today.
5 PM
Running 30:00 [2] 6.0 km (5:00 / km)
Nice easy run on the roads with Rob and Gareth. Felt good to loosen off the legs.
Sunday Apr 4, 2010 #
1 PM
Orienteering race 1:22:51 [5] *** 16.0 km (5:11 / km)
spiked:25/31c
JK long distance on Braunton. Decided to go out as hard as I could, which seemed like a less good strategy when I binned 1.5 mins at no. 1. I was surprised to see my 3-minute man Oleg there looking for it, and he took off like a rocket once he found it. I spent the first half of the course holding on to the back of him and occasionally had to reel him in again when I tried a different line - he was going really well. Somehow got away and ran the second half alone. Kept pushing hard and managed to stay in control, although the map really wansn't much help. Not a bad run in the end, and hard to begrudge Speakey the overall victory, he well deserved it.
Running 30:00 [2] 5.0 km (6:00 / km)
Good warm up and I even used the warm up map, which I hardly ever do (I wanted to know what the grey was - it turned out to be wrongly printed green), and a gentle jog after with Nails.
Saturday Apr 3, 2010 #
8 AM
Running 25:00 [2] 4.0 km (6:15 / km)
Morning jog to track down some coffee and a newspaper.
1 PM
Orienteering race 32:51 [5] *** 6.0 km (5:29 / km)
spiked:16/23c
JK middle, Cookworthy. A pretty uninspiring area, which was livened up by the wet, muddy conditions. Went out hard, but never really got into it, lots of smallish errors and one or two bigger ones including the penultimate control, which I could see from miles off, but never went to because it didn't look like I was expecting it to look. Quite good fun in the mud, but trying too hard. And as a wise sage once said: 'try not, do, or do not; there is no try.'
Running 25:00 [2] 5.0 km (5:00 / km)
Decent warm up and a warm down along the road to escape from the mud.
Friday Apr 2, 2010 #
Event: JK 2010
5 PM
Running 30:00 [2] 4.0 km (7:30 / km)
Some jogging around the JK sprint area including plenty of stops to film the action.
Thursday Apr 1, 2010 #
5 PM
Running 40:00 [3] 10.0 km (4:00 / km)
Cruisy run along the old Strawberry Line railway from my grandparents' new place. Dead flat and packed gravel surface, Rob would have loved it. Ran 20 mins one way and 20 mins back, felt pretty average but perked up a bit after half an hour.