Training Log Archive: OJIn the 30 days ending Sep 30, 2010:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||
| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | |||||||||||||||||||||||||||||||||||
Thursday Sep 30, 2010 #
6 PM
Running 40:00 [3] 9.0 km (4:27 / km)
Easy run up Loxley, everything is tired today.
Wednesday Sep 29, 2010 #
10 AM
Running 45:00 [3] 9.0 km (5:00 / km)
slept:8.0
IW via Parkwood Springs with a heavier than usual bag. Felt alright really.
6 PM
Running 20:00 [3] 5.0 km (4:00 / km)
Legged it to the Works after a department meeting.
Climbing 1:00:00 [1]
Decent climbing session at the Works, going round a new black circuit. Achieved most of them, but some were at my limit. Very tired by the end.
Tuesday Sep 28, 2010 #
11 AM
Running 1:00:00 13.0 km (4:37 / km)
slept:8.5
Intervals in Hillsborough Park then IW. Had a good warm up including a set of drills and sprints, then ran the Hallamshire figure-8 in 3.55, 3.58, 3.58, 3.59 off 5 mins. I ran them at a comfoprtable fast pace, but it got tough by the end with a quite short recovery. First proper speed session for ages.
Running Drills 15:00 [3] 1.0 km (15:00 / km)
Good session of drills including 6x100m sprints.
Monday Sep 27, 2010 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km)
slept:7.0
IW with a very heavy bag.
5 PM
Running 1:20:00 [3] 18.0 km (4:27 / km)
It was such a beautiful evening in Sheffield that I couldn't resist going for an extended run HFW. Via Porters and Lodge Moor, I was actually in the clouds for most of the run, drowned rat by the time I got home.
Sunday Sep 26, 2010 #
12 PM
Running 1:00:00 [2] 8.0 km (7:30 / km)
slept:8.5
Spent a couple of hours surveying at Wincobank, then went for a run around to check out the rest of the map. It's going to be a surprisingly good area.
Saturday Sep 25, 2010 #
11 AM
Running 50:00 11.0 km (4:33 / km)
slept:9.0
Royal Dungworth fell race, a route with not much fell, but nice nonetheless. I felt it on the first hill and was hanging on to the back of Little Rob and GG, before we all got lost at the top of the second big climb. Stood around for a bit deciding what to do, before running over a few fields to find our way back to the finish. Ran a good 1km or so extra, oops.
12 PM
Running 45:00 [3] 10.0 km (4:30 / km)
HFOCM (Home from Our Cow Molly's). Via Stannington and Den Bank.
Friday Sep 24, 2010 #
11 AM
Running 1:15:00 [2] 10.0 km (7:30 / km)
slept:9.0
Around Wharncliffe checking out control sites for BOC. There's been a bit of thinning, but it's actually made it a bit nicer so far...still lots of trees with dots on though.
Thursday Sep 23, 2010 #
5 PM
Running 35:00 6.0 km (5:50 / km)
HFW via Blake St for some reps. Except that when I ran the first one my legs were far too tired for it. But then another one didn't seem like such a bad idea...and another...etc. 50, 49, 48, 48, 48, then called it a day.
Wednesday Sep 22, 2010 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km)
slept:9.0
IW.
5 PM
Running 2:05:00 [2] 25.0 km (5:00 / km)
HFW with Mr Baker, up Porter's, mines, Redmires, Rivelin. Good to shoot the breeze and get a few miles in.
Tuesday Sep 21, 2010 #
9 AM
Running 25:00 [2] 5.0 km (5:00 / km)
slept:8.5
IW, sunny morning, still tired.
5 PM
Running 45:00 11.0 km (4:05 / km)
HFW via Crosspool including a couple of tempo efforts. Felt a bit unco, my pack was quite light, but it still makes things feel a bit unbalanced when you're running at pace.
Monday Sep 20, 2010 #
5 PM
Running 25:00 [2] 5.0 km (5:00 / km)
slept:8.5 (rest day)
HFW, bumped into all and sundry tonight; first Hatti doing silly walks in Weston Park, then some of ShUOC doing drills in Ponderosa. I felt tired, but my various niggles felt good - I think uphill running is good for my body.
Sunday Sep 19, 2010 #
9 AM
Running 1:35:00 8.0 km (11:53 / km) +1300m 6:33 / km
slept:8.0
Ran from our chalet at Les Bossons up to Plan d'Aiguille de Midi, which was pretty much straight up a switchback trail, a grinding climb that seemed to go on for ever. Didn't have much left at the top, so I went for a bit of a jog around, met Jen at Lac Bleu and caught the cable car back down. Blue skies and stunning views at last!
Saturday Sep 18, 2010 #
11 AM
Running 3:20:00 25.0 km (8:00 / km) +1000m 6:40 / km
slept:7.0
From Col de Montets along the Balcon route via Chalet de Lac Blanc to Flegere with Jen, who caught the cable car down. I continued along Le Pays du Mont Blanc to Chalet Planpraz, where I thought about catching the cable car, but decided to run down into Chamonix instead to meet Jen and her boss in a cafe for an extensive coffee and cake session. No vis for the fist half hour, but then the mist lifted to reveal spectacular views of the cloud-filled valley below. Then the fog rolled in at the very end and reduced the vis to 5m. We saw a pair of ibex (ibices?).
Friday Sep 17, 2010 #
11 AM
Running 2:30:00 15.0 km (10:00 / km) +1500m 6:40 / km
slept:7.0
From Chamonix (or Cham, as all the industry types like to call it) up to Montenvers, picked up Jen and a heavier backpack, went for a scramble down the ladders to the Mer de Glace, then ran a traverse to Plan de l'Aiguille. The clouds were down and were wafting around, offering only occasional glimpses of distant mountain sides, so I headed up as far as I could to try and get above the cloud line, before admitting defeat and catching the cable car back down. Great run though, in spite of the claggy weather.
Thursday Sep 16, 2010 #
7 AM
Running 40:00 [2] 8.0 km (5:00 / km)
slept:8.0 (rest day)
Steady up Loxley Valley. Felt easy to run this morning, not at all like yesterday. It helped that the sun was shining and that I wasn't carrying a heavy bag.
Wednesday Sep 15, 2010 #
8 AM
Running 1:05:01 14.0 km (4:39 / km)
slept:8.5
IW via Rivelin and the obligatory effort up the Coppice in 5.01 (with a quite heavy work bag). This was a real mental struggle this morning. I had to keep reminding myself to look around and enjoy being out, but all I could think about was a hot shower and a cup of tea.
5 PM
Running 25:00 [3] 6.0 km (4:10 / km)
Swift run from work to Jen's work via Endcliffe Park, where I bumped into 3xCandys (Candies?). Wet, late and I got a bit lost in Nether Edge.
Climbing 50:00 [1]
Session at the works with Jen, her boss, Hil and Phil. Climbed at or above my limit this week, which meant that I was only occasionally successful.
Tuesday Sep 14, 2010 #
5 PM
Running 1:02:00 14.0 km (4:26 / km)
slept:8.5
Thought it was about time I did something faster - 8x3/1mins up Rivelin with cruising recoveries. Felt alright for the first 5 and then started to struggle a bit.
Monday Sep 13, 2010 #
8 AM
Running 30:00 [2] 6.0 km (5:00 / km)
slept:9.0
IW via Bolehill Park, the hill climb felt great.
5 PM
Running 45:00 [3] 9.0 km (5:00 / km)
HFW via Parkwood Springs at a decent pace.
Sunday Sep 12, 2010 #
10 AM
Running 2:00:00 [3] 25.0 km (4:48 / km)
slept:9.0
First interval session for a while. 2x1 hour with 40 mins recovery including consumption of ice cream at Our Cow Molly's with Jen and Rach. Ran out there via Loxley Common, fisheries and Dungworth, back via Rivelin Reservoir and the top of Rivelin. Although I had the inspired idea after a few beers last night that I would join Mike for his 24 miler, but this seemed like a much less good idea inthe cold light of day. I felt bad for the first 30 mins and the last 30 mins, good for the rest of it, except for all the aches and pains after yesterday's effort.
Saturday Sep 11, 2010 #
12 PM
Running race 1:05:56 9.0 km (7:20 / km)
slept:9.0
Great Kinder Beer Barrel Challenge with stalwarts Pete, Nails, Little Rob, Richard G and newcomers Al, Cal and Will. A strong team, and we put in a good showing, in spite of adverse weather conditions, to retain the title and beat our own record. We had to work hard for it, mind you, and our arch rivals, Team Gladioli, were only 1.30 behind. They're getting faster every year, so it's a good job that we are as well. Great support from the girls and a nice arvo including plenty of Morris Dancer action, we had to restrain Nails from joining in.
Today I ache everywhere, especially my head. For future note, this race hurts far more than you expect it to.
Today I ache everywhere, especially my head. For future note, this race hurts far more than you expect it to.
Friday Sep 10, 2010 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km)
slept:9.0 (sick)
IW, feeling a bit better today.
5 PM
Running 30:00 [2] 6.0 km (5:00 / km)
HFW via Bolehill Park. Still sniffly, but not too bad.
Thursday Sep 9, 2010 #
Note
slept:8.0 (sick) (rest day)
Got a sore throat. Built a steadicam instead of training.
Wednesday Sep 8, 2010 #
8 AM
Running 55:00 [3] 12.0 km (4:35 / km)
slept:8.0
IW via a lap of Loxley Common. It was bright and sunny when I left the house, but by the time I got in the mist had rolled down the valleys. Legs were tired, but last night seems to have sorted out the worst of the soreness.
5 PM
Running 15:00 [2] 3.0 km (5:00 / km)
To Jen's work.
Climbing 1:00:00 [1]
Climbing at the works with Jen, Clare and Hilary. Climbed hard tonight and nailed a few routes that I couldn't do last week.
Tuesday Sep 7, 2010 #
Note
Come to the British Champs next year - it's going to be great!
8 AM
Running 15:00 [2] 3.0 km (5:00 / km)
slept:8.0
IW, legs still sore...
5 PM
Running 2:00:00 [2] 25.0 km (4:48 / km)
HFW via Porters, Burbage mines, top of Redmires with Mr Baker. Nice evo, nice company and the sore legs didn't really get any sorer.
Monday Sep 6, 2010 #
8 AM
Running 50:00 [2] 11.0 km (4:33 / km)
slept:9.0
IW, Rivelin, Den Bank, Bolehill Park. Felt reasonably good apart from my descending muscles (quads and gluts), which hurt like hell on the way down to the uni.
5 PM
Running 25:00 [2] 5.0 km (5:00 / km)
HFW.
Sunday Sep 5, 2010 #
12 PM
Running 1:03:00 13.0 km (4:51 / km)
slept:7.5
Shelf Moor English Champs race. A good field and a nice old school course with a long steep ascent to the trig followed by a long gradual descent along a peaty trod. I enjoyed the uphill and made it to the top in 8th feeling quite comfortable, but the downhill was eyeballs out, with a strong tailwind and a nice soft surface to stride out on. I lost a couple of places to finish 10th (I think - doh, 11th actually!), just behind supersaint, who came flying past me on the last part of the descent. Shame the Pudsey lot all ran so well, we were close for the team prize.
2 PM
Running 20:00 [2] 3.0 km (6:40 / km)
Bit of preparation and recce-ing for some barrel action next weekend. My legs felt like jelly on the way back down the hill.
Saturday Sep 4, 2010 #
Running 40:00 [2] 8.0 km (5:00 / km)
slept:8.5
Lots of bits of running about through the day at the Sheffield sprint races. Enjoyed watching the action in Netherthorpe, our estate terrain can certainly cut it with the best Italian moutain villages, although it might not be quite so aesthetically pleasing.
2 PM
Orienteering 14:01 [4] 4.0 km (3:30 / km)
spiked:16/18c
Ran round the final course testing out the route choices with Rob in real time. I fell for a few of the tricks, it was a great course!
Friday Sep 3, 2010 #
5 PM
Running 45:00 [2] 9.0 km (5:00 / km)
slept:8.0
Ran home from Our Cow Molly's with Todd, while the girls ate ice cream. Nice evo for it, a perfect Sheffield propaganda run.
Thursday Sep 2, 2010 #
3 PM
Running 55:00 [3] 12.0 km (4:35 / km)
To Wincobank and back, explored some new bits of town. Did a few hours survey, which went much more slowly than I had hoped, there is virtually nothing on the old map.
Wednesday Sep 1, 2010 #
8 AM
Running 1:05:02 14.0 km (4:39 / km)
slept:8.0
IW via Rivelin with an effort up the Coppice track in 5.02 (with a backpack). Another nice morning.
5 PM
Running 15:00 [2] 3.0 km (5:00 / km)
From my work to Jen's work.
Climbing 1:00:00 [1]
Good session at the works with Jen and Clare, paced myself a bit better today and had a good crack at the yellow spotty circuit, only failed on a handful. Could hardly pick up a fork to eat my chips after though.