Training Log Archive: OJIn the 30 days ending Jun 30, 2010:
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Wednesday Jun 30, 2010 #
11 AM
Running 25:00 [2] 5.0 km (5:00 / km)
slept:7.0
IW after a stressful morning buying a car.
Running Drills 15:00 [3] 1.0 km (15:00 / km)
Usual stuff in Ponderosa with 6xsprints.
5 PM
Running 57:00 13.0 km (4:23 / km)
From work to Myers Grove, then 4x1500 on the strange shaped 300m grass track with a lap slow jog recovery. 4.57, 4.56, 4.59, 5.01. The track was a bit lumpy and slightly sloping so not too bad times. Tried to run at a comfortable pace without killing myself, although the last one still felt like hard work. I like a 300m lap, it's over so much quicker than a 400 and you don't have to run a stupid number of reps like a 200. Still gets boring by the 20th time round mind you.
Tuesday Jun 29, 2010 #
12 PM
Orienteering 35:00 [4] 6.0 km (5:50 / km)
Macca Forest middle distance course from the race at the weekend. Started badly with a big miss at no. 2, but fine after that. What a great bit of terrain, couldn't have been nicer, thanks Alex, for the map!
Running 30:00 [2] 5.0 km (6:00 / km)
To the start then all the way back up the hill from the finish including a re-run of the first 4 controls.
Monday Jun 28, 2010 #
10 AM
Running 59:58 14.0 km (4:17 / km)
slept:9.0
IW. Decent session up Rivelin running 3/1 Foxdals, then an effort up the Coppice track in 4.58 - 3 seconds faster than last Tuesday, which is a pleasant surprise considering the miles in my legs. Weighed down by a pack again, my legs were sore and stiff today and I was glad to make it in to work and a cold shower.
6 PM
Running 25:00 [2] 5.0 km (5:00 / km)
Cruise HFW.
Sunday Jun 27, 2010 #
9 AM
Running 1:35:00 [2] 19.0 km (5:00 / km)
slept:10.0
With Gareth up RivelinValley, up past Rivelin Rocks, over to Dungworth and back down Loxley. Gareth took me on some paths that I have never been on before and we analysed the latest series of Dr Who. Felt alright once I had got my legs moving, but I needed the company to keep me going this morning.
4 PM
Running 30:00 [1] 5.0 km (6:00 / km)
Easy jogging around the Yorks Sculpture Park with Jen, checking out the new David Nash exhibition. Took it very steady and grumbled quite a bit, my legs were not happy.
Saturday Jun 26, 2010 #
11 AM
Running 2:25:00 30.0 km (4:50 / km)
slept:9.0
A big one. From Rivelin paddling pools to the Bakers, then with Rob and Candyman out to High Bradfield for a brief pit stop, out along the bridleway over the top of Strines Moor, then on with Rob to Back Tor and back down the valley along the side of Agden Reservoir. Rob put a Lydiard spurt in on the final hill back from Low to High Bradfield, which was just too much for me. I stacked it on the way over Strines, but the Skywalker hand saved me from damage. Coke, beer and veggie burger at the Old Horn followed by ice cream at Our Cow Molly's rounded off a pretty much perfect afternoon.
Friday Jun 25, 2010 #
9 AM
Running 45:00 [2] 10.0 km (4:30 / km)
slept:8.5
Morning run up Loxley Valley, feeling much better this morning, although my ITBs are tight. Managed a whole run without falling over.
6 PM
Running 54:20 13.0 km (4:11 / km)
Down Rivelin session in 14.20, 20 secs down on my best time, which isn't too bad considering the state of my legs (and back). Ran hard but tried not to kill myself, good to get a bit of an injection of speed into the legs. Wore a single bike glove on my left hand to protect my injured palm and felt like Luke Skywalker.
Thursday Jun 24, 2010 #
9 AM
Running 50:00 [2] 10.0 km (5:00 / km)
slept:8.5
IW steady via Parkwood Springs. It was a bit pungent today running past the rubbish dump. I was struggling.
6 PM
Running 25:00 [2] 5.0 km (5:00 / km)
From work to Jen's work, then some warm up and warm down at Limb Valley.
Orienteering 40:00 [4] 6.0 km (6:40 / km)
4x orienteering intervals with Rob, Shane, Aidan and Ed. Felt terrible jogging, but once I put a bit of effort in and had a map in my hand I felt pretty good. Ran at a decent pace and pushed on some of the steep uphills, nice session planned by Dorothea.
Wednesday Jun 23, 2010 #
4 PM
Running 1:55:00 [3] 25.0 km (4:36 / km)
slept:8.5
Out to the headstone and back via the side of Stannington and the top of Rivelin. Nice warm day for it and tried to push the pace, keeping myself occupied and motivated all the way by playing with Rob's old Garmin. Managed to trip and fall on my hand yet again, but I had covered it this time so no more damage done.
Tuesday Jun 22, 2010 #
10 AM
Running 1:00:01 13.0 km (4:37 / km)
slept:8.5
IW up Rivelin including an effort up the Coppice track in 5.01, not too bad considering I was carrying a bag for work. Back feeling a bit better again once I got going.
6 PM
Running 1:10:00 15.0 km (4:40 / km)
HFW to the Bakers' place to dump my bag, then with Rob up to Loxley Common, fisheries and home while Rob headed out a bit further. I took a minor fall on a rocky path and managed to land on my damaged palm again, which hurt like hell. It had almost healed and now it is back to square one. Damn. I ran pretty hard back down the valley after that to try to dull the pain.
Monday Jun 21, 2010 #
Note
(injured) (rest day)
Complete day off and much needed. The back has taken a hammering over the last 48 hours and I am still feeling quite sleep deprived. Spent the day pretending to work and secretly looking at all the Jukola coverage online.
Sunday Jun 20, 2010 #
2 AM
Orienteering race 1:36:29 [5] 13.0 km (7:25 / km)
slept:1.5
Jukola leg 3 for South Yorkshire 37th - 34th, my first real night leg at Jukola (I've run first a couple of times, but much further North where it doesn't get so dark). Jamie set us off to a good start with a controlled first leg and Craney capitalised on that to set me out in 37th.
I had a fairly bad start and got pulled off line to no. 1 by the other runners - I had a very scary moment of running into a control where everyone else punched. I had to stand still for a while to retrace mentally what I had done, worked it out and dashed off to my control. Another small miss at the first radio control, then a big mistake at the end of a long leg where I lost the plot in a detailed area of marshes and hills.
After that I gave myself a slap and got on with some decent orienteering, caught a small group back up and got away from them on the next long leg. I was starting to feel pretty bad by then and was worrying about blowing up. Luckily it was pretty easy for the last couple of kms and I made it to the changeover without further incident to set Nails off in 34th. A pretty bad run all things considered and I was amazed to gain places. This was a tough night experience and some of the most fun I have ever had at Jukola, which is really saying something!
The day legs went on to be mixed with a few mistakes here and there. GG ran well on last to bring us in to 46th place. Some way down on our goals and behind an impressive Scottish team, but not a bad effort in some of the best and hardest Jukola terrain of recent years.
After feeling awful for a while after finishing, I had a sauna, a beer, a coffee and a cake and felt amazing again. Then I spent the rest of the night running about with a video camera trying to capture as much of the action as possible. After drinking and eating the media tent dry of coffee and cake I finally crashed and burned at about 10.30. What a night.
I had a fairly bad start and got pulled off line to no. 1 by the other runners - I had a very scary moment of running into a control where everyone else punched. I had to stand still for a while to retrace mentally what I had done, worked it out and dashed off to my control. Another small miss at the first radio control, then a big mistake at the end of a long leg where I lost the plot in a detailed area of marshes and hills.
After that I gave myself a slap and got on with some decent orienteering, caught a small group back up and got away from them on the next long leg. I was starting to feel pretty bad by then and was worrying about blowing up. Luckily it was pretty easy for the last couple of kms and I made it to the changeover without further incident to set Nails off in 34th. A pretty bad run all things considered and I was amazed to gain places. This was a tough night experience and some of the most fun I have ever had at Jukola, which is really saying something!
The day legs went on to be mixed with a few mistakes here and there. GG ran well on last to bring us in to 46th place. Some way down on our goals and behind an impressive Scottish team, but not a bad effort in some of the best and hardest Jukola terrain of recent years.
After feeling awful for a while after finishing, I had a sauna, a beer, a coffee and a cake and felt amazing again. Then I spent the rest of the night running about with a video camera trying to capture as much of the action as possible. After drinking and eating the media tent dry of coffee and cake I finally crashed and burned at about 10.30. What a night.
Running 25:00 4.0 km (6:15 / km)
Ran about for a while warming up and trying to loosen off my back. I didn't do any warm down, but ran about with the camera a fair bit during the night and morning including re-running the run out to the start point and the run in from the second last control.
Saturday Jun 19, 2010 #
12 AM
Orienteering 40:00 [4] 5.0 km (8:00 / km)
slept:8.0
Another trains session on a tough and bushy model area, starting at about 12.30. A bit darker tonight after some rain. Went OK, still not entirely confident in this stuff at night, it is about as hard as it gets. Lots of fun again, just no chance to lose concentration for even a moment.
Running 20:00 [2] 4.0 km (5:00 / km)
Out to the start and back from the finish. Then more sauna and beer action.
11 AM
Running 20:00 [2] 4.0 km (5:00 / km)
Morning jog with Rob and Kris. Getting excited now...
2 PM
Note
Watched the Venla all afternoon, then grabbed a couple of hours rest before the men's start. It was chucking it down so this was a good chance to escape from the rain.
Friday Jun 18, 2010 #
11 AM
Running 20:00 [2] 4.0 km (5:00 / km)
slept:7.0
Short and easy jog in the morning with Nails and Alex. Back not feeling too bad after last night's exploits.
Thursday Jun 17, 2010 #
12 PM
Orienteering 30:00 [3] 5.0 km (6:00 / km)
slept:7.0
O training on one of the Jukola model areas. Quite nice in places, very bushy in others. The back felt a bit awkward, but could have been worse.
Running 20:00 [2] 4.0 km (5:00 / km)
To the start and back, then back out into a nice but of the terrain to do some filming.
11 PM
Orienteering 40:00 [4] 5.0 km (8:00 / km)
Trains on the same area at night. Started just before midnight and it was only darkish, although with a bright lamp on it felt like real night orienteering as you enter your own cocoon of light. Not a great session, I made a few too many mistakes, mainly in the control circle. The back was pretty good once I got excited and started concentrating on the map.
Running 10:00 [2] 2.0 km (5:00 / km)
Short warm up and run back from the finish.
Followed the session with a dip in a lake and beer in the sauna, it doesn't get better than that!
Followed the session with a dip in a lake and beer in the sauna, it doesn't get better than that!
Wednesday Jun 16, 2010 #
11 PM
Running 20:00 [2] 4.0 km (5:00 / km)
slept:8.0
Nice evening jog on trails with Rob and Tim after arriving in Finland. The sun had only just set and we had a quick dip in the lake after to wash away the travel day.
Tuesday Jun 15, 2010 #
10 AM
Running 50:00 [2] 10.0 km (5:00 / km)
slept:7.5 (injured)
Nice cruisy run with GG from Burbage mines out to the Stanage Pole, trig, Burbage Bridge, Ox stones. Some of it in terrain, which I could feel in the back, but it's a lot looser after a good workout with Kim.
10 PM
Orienteering 55:00 7.0 km (7:51 / km)
Headed out to Ramsley Moor for a systems check before leaving for Jukola. Conclusions:
Rob's headtorch: great!
Back: still making me run awkwardly
Navigation: oh dear.
So it wasn't exactly the confidence building session I was after...I will see how things are going on Thursday before drawing any conclusions.
On the plus side I did enjoy myself. It was a great evening with a clear sky, crescent moon and a red sunset, and it felt great to be out doing something so eccentric on the deserted moors.
Rob's headtorch: great!
Back: still making me run awkwardly
Navigation: oh dear.
So it wasn't exactly the confidence building session I was after...I will see how things are going on Thursday before drawing any conclusions.
On the plus side I did enjoy myself. It was a great evening with a clear sky, crescent moon and a red sunset, and it felt great to be out doing something so eccentric on the deserted moors.
Running 10:00 [2] 2.0 km (5:00 / km)
WU and WD
Monday Jun 14, 2010 #
5 PM
Running 25:00 [2] 5.0 km (5:00 / km)
slept:7.5 (injured)
HFW
Running Drills 20:00 [3] 1.0 km (20:00 / km)
Drills session on my own to fit it in. I think this was quite good for the back, but I was careful not to push it too hard. It's getting there...
Sunday Jun 13, 2010 #
11 AM
Running 1:10:00 [3] 13.0 km (5:23 / km)
slept:8.0 (injured)
Out to Wincobank for some more mapping action. Quite a lot of used car parts in the woods. Did some exploring on the way back.
Back felt a bit better after getting out of bed this morning, but still stiff during the day.
Back felt a bit better after getting out of bed this morning, but still stiff during the day.
Saturday Jun 12, 2010 #
10 AM
Running 55:00 6.0 km (9:10 / km)
slept:8.0 (injured)
Run up to the Mushroom Gardens from Edale. Then ran about hanging controls and watching the one-man-relay action. Shame that GG won, I should have planned him an extra-long gaffle.
2 PM
Running 40:00 [2] 7.0 km (5:43 / km)
Headed back down after watching the frisbee and egg and spoon action. Took a longer route via the plateau and Ringing Roger, but stacked it on a rocky path on way down - I was trying to be careful with my back and wasn't running in a very agile kind of way. Now I have lost the skin off one palm and my elbow. I just hope it didn't aggravate the back...
Friday Jun 11, 2010 #
10 AM
Running 1:05:00 13.0 km (5:00 / km)
slept:8.0 (injured)
IW via Rivelin with an effort thrown in up the Coppice track to test the back. It felt alright while I was pushing, but quite stiff for the rest of the run. Sweaty morning and I almost saw the sun!
6 PM
Running 20:00 [2] 4.0 km (5:00 / km)
HFW, feeling a bit less stiff, but a bit sleepy after a couple of lunchtime pints (last day of the semester).
Thursday Jun 10, 2010 #
4 PM
Running 1:30:00 14.0 km (6:26 / km)
slept:8.0 (injured)
Needed to get the back moving so ran out to Wincobank to have a look around. Quite a good little area with some nice forest and some not so nice housing estates. Surveyed an old hill fort and then headed home. I enjoyed getting a bit lost on the way out and back, it's nice to run from home on a few new footpaths. Nails needs to get a move on with Parkwood, which I ran through, it's about time it was mapped!
Wednesday Jun 9, 2010 #
9 AM
Running 35:00 [2] 6.0 km (5:50 / km)
slept:7.0 (injured)
IW, very slowly with my back protesting all the way. Not good.
6 PM
Running 45:00 [3] 11.0 km (4:05 / km)
HFW, ramped the pace up a little which seemed to be better for the back. It seems to get better all day, then stiffen up badly overnight. Slow progress...
Tuesday Jun 8, 2010 #
5 PM
Running 40:00 [2] 8.0 km (5:00 / km)
slept:9.0 (injured)
Went to meet Jen on her way home from work and jogged back with her, then headed down to the bottom of Parkwood Springs to check out the new path along the river. It turned out to be a muddy foundation that I guess is soon to be a road. Not much left of the dump though, maybe we can convice the council to turn it into a custom made orienteering area when they landscape it?
Oh yeah, and my back hurt, but felt a bit better after the run.
Oh yeah, and my back hurt, but felt a bit better after the run.
Monday Jun 7, 2010 #
Note
slept:7.0 (injured) (rest day)
Took it easy all day, tried to get some work done, but found it very hard to concentrate with the back pain.
Sunday Jun 6, 2010 #
Note
slept:6.0 (injured)
Long day of traveling, which was not much fun with a stiff back. It felt worse than ever when we got back to Sheffield at about 1am.
10 AM
Orienteering 20:00 [3] 4.0 km (5:00 / km)
Couldn't resist having a jog around the sprint final as well - a good way to recover from the party. My back was very painful this morning (too much dancing) and my feet were a bit sore (walking on hot coals). Enjoyed the course, lots of variety and some really challenging orienteering.
Running 15:00 [2] 3.0 km (5:00 / km)
To the start and back.
Saturday Jun 5, 2010 #
5 PM
Orienteering 20:00 [2] 4.0 km (5:00 / km)
slept:8.0
Spectated all day at the long final, then ran the sprint qualifier at a very gentle pace. It felt good to loosen my back off, but I had to be very careful not to make any sudden movements.
Running 15:00 [2] 3.0 km (5:00 / km)
Jog to the start and back to the cabins after with Kim.
Friday Jun 4, 2010 #
11 AM
Orienteering race 38:00 [5] 7.0 km (5:26 / km)
slept:9.0
EOC middle final. We were expecting something special from today's area, but it turned out to be a physically demanding but pretty straightforward race. Lots of running on compass through fast, open forest and toiling up and down the sides of steep gullies. I managed to avoid any real misses, although I had a couple of hesitations and slightly-too-wide curves into the controls, but I could feel the rest of the races in my legs on the final climbs and 800m+ run across a field at the end. I finished 26th and couldn't really have done a whole lot better today - I'm pleased to have managed a good clean race, but it goes to show that I have some work to do before August...
Note
(injured)
Oh yeah, and I crocked my back as well - I jumped a gully and landed with a straight leg, jarring my lumber spine. A couple of days on and it's very stiff and sore.
Running 20:00 [2] 3.0 km (6:40 / km)
Good warm up of running and a few strides, not much warm down as the back was starting to stiffen up.
Thursday Jun 3, 2010 #
10 AM
Running 25:00 [2] 5.0 km (5:00 / km)
slept:9.0
Nice gentle morning jog with Scott, GG and Jon Are. Not feeling too bad considering, going to enjoy a day off though.
Wednesday Jun 2, 2010 #
12 PM
Orienteering race 40:11 [5] 9.0 km (4:28 / km)
slept:9.0
EOC relay, a late substitution into the team to run second leg. Scott ran a good first leg to set me out at the front of a chasing pack, not far down on the leaders. The pace was very high for the first couple of uphill legs and I was struggling to hold on as a few teams tried to close the gap to the front. I took a slightly too wide route to a road, which cost me a bit of time and then I found myself alone through some gaffled controls. I made one smallish mistake and ended up in a small group led by Khramov, which I stayed with until the end. So I ended up dropping a bit more time than was acceptable, but fortunately GG had a storming run to beat Novikov and others back and pull us up to 8th place and 6th nation. Happy with the result, but a bit frustrated with my own performance.
Running 25:00 [3] 4.0 km (6:15 / km)
Decent warm up, although too nervous to do much, and a decent jog down after. Legs were feeling nice and light, which is more than I can say for the feeling during the race.
Tuesday Jun 1, 2010 #
11 AM
Orienteering race 30:04 [5] 6.0 km (5:01 / km)
slept:7.0
EOC middle qualifier. Bushy and tricky terrain today, but a lot of fun. I felt much better running, but tried not to think about that, stay relaxed and concentrate on the navigation. I was worried about having one of the first starts in the grassy terrain and knew that it would be tight to qualify, so I guess I am pleased and relieved to make it through in 16th, although I would have hoped for a more comfortable margin and start position for the final. Maybe I was too cautious? Still very hot and humid, but not a problem for a short race like today, bring on Friday!
Running 20:00 [2] 3.0 km (6:40 / km)
Not too much warm up - another hot day, and a jog down after. Went for a good walk on the model map to have a close look at the terrain.
4 PM
Running 15:00 [2] 3.0 km (5:00 / km)
Warm down along the coast road with Matt later in the day.