Training Log Archive: OJIn the 30 days ending Sep 30, 2012:
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Sunday Sep 30, 2012 #
Note
slept:8.0
Much better night. Phew, he hasn't lost the ability to sleep anywhere other than home after all.
12 PM
Orienteering race 58:50 [5] 11.0 km (5:21 / km) +350m 4:37 / km
Wet and wild conditions on the hills for the CSC final at Teviothead, which made the event given that the area is so straightforward. Ran as well as I could with just the odd few seconds time loss here and there, but never found top gear. It felt as though I was running quite fast, but couldn't push myself out of the comfort zone so it ended up as more of a cruise. Got well and truly spanked by Murray, which I no doubt deserved.
Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
Saturday Sep 29, 2012 #
Note
slept:6.0
Poor night of very interrupted sleep!
2 PM
Running race 51:11 [5] 11.0 km (4:39 / km) +430m 3:54 / km
Kielder Blast english champs. Something a bit different; a mostly forested venue with a route that covered a mix of forest road, singletrack bike trails, small rooty footpaths and tussocky fire breaks, even a couple of sections where we followed spray-paint arrows on trees through the woods. All very well marked and a lot of fun. I started hard to stay out of trouble on the narrow paths and bust myself a bit up the first hill, took a while to recover from that in which time Rhys, Jack Ross and Karl Gray overtook me. Sorted myself out by the big climb and worked my way back through, hitching a lift with Ben Bardsley, who was moving well up the hill. Got ahead of him when he stacked it on the way back down and got close to Litte Rob's coattails, but him and Jack took off on the faster running back to the finish. 11th place off a decent run in a surprisingly good field, definitley getting there.
Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
Watching the women get lost.
Friday Sep 28, 2012 #
5 PM
Running 40:00 [2] 8.0 km (5:00 / km) +250m 4:19 / km
slept:7.5
Got out for a bit of a muck around on Burnbanks after a walk with Alex in the sling. The window in the weather had well and truly passed by then and I got a good soaking, but was rewarded with some spectacular black skies over Haweswater.
Thursday Sep 27, 2012 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km) +160m 4:19 / km
slept:7.5
IW, BHP, feeling pretty good and enjoying the sunshine.
5 PM
Running 1:05:00 14.0 km (4:39 / km)
HFW then on to Hallamshire for another fartlek, more structured this week: 2x90/90, 4x1/1, 4x30/30, 4x15/15. Felt good throughout and a fairly short session, so ideal preparation for the weekend.
Wednesday Sep 26, 2012 #
11 AM
Running 50:00 10.0 km (5:00 / km) +350m 4:15 / km
slept:7.5
Miscellaneous hill-themed activities. Once up heroes in 5.28, then 8x20 sec hill bounds up Bate Street, finishing off with 3xBlake Street reps in 47, 47, 49. Felt good but keeping it short ahead of the weekend.
Tuesday Sep 25, 2012 #
8 AM
Running 50:00 [3] 11.0 km (4:33 / km)
slept:7.5
IW, brisk, via Crosspool.
6 PM
Running 20:00 [2] 4.0 km (5:00 / km)
HFW.
9 PM
Circuits 10:00 [1]
Monday Sep 24, 2012 #
8 AM
Running 30:00 [2] 6.0 km (5:00 / km) +150m 4:27 / km
slept:8.5
IW, BHP. Had an amazing sleep last night (thanks Alex!) and felt rejuvinated this morning, also helped, no doubt, by a free post-race massage at Hathersage yesterday. It was lashing it down and I loved it, would have liked to have gone on for longer.
Note to freshers: hoodies and jeans are not waterproof.
Note to freshers: hoodies and jeans are not waterproof.
5 PM
Running 25:00 [2] 5.0 km (5:00 / km)
HFW to Rach and Alex's via Parkwood Springs. Wet, wet, wet. Gastronomic treats galore for dinner. Felt healthier by the mouthful!
9 PM
Circuits 10:00 [1]
Sunday Sep 23, 2012 #
11 AM
Running 39:16 [5] 10.0 km (3:56 / km) +360m 3:20 / km
slept:7.0
Stanage Struggle, 2nd behind my nemesis B8ND. To be fair, he ran extremely well today and I had no chance of beating him, which is a little frustrating. But this is his trademark sort of race: short and fast, so perhaps I shouldn't be too disappointed. He was swift out of the start and took Jack Ross with him, leaving me trailing a little (still too cautious not to blow?). I reeled Jack back in on the climb and got in front by the woods, tried to work on B8ND along the edge, but made no inroads and had probably capitulated for 2nd by the trig. From there, I worked hard to keep moving fast to get the benefit for next weekend (I hope). Nice race as always followed by a sociable lunch in the deli.
Not much (if at all) faster this year than last, in spite of a 3.5 hr run the day before last year. Still not quite back to race fitness, but making steady progress.
Not much (if at all) faster this year than last, in spite of a 3.5 hr run the day before last year. Still not quite back to race fitness, but making steady progress.
Running warm up/down 35:00 [2] 6.0 km (5:50 / km)
Saturday Sep 22, 2012 #
11 AM
Running 20:00 [2] 3.0 km (6:40 / km) +100m 5:43 / km
slept:7.5
Putting out controls in Endcliffe and Bingham for a come-and-try-it event. Took blooming ages due to gripple issues, then put out a load more controls on the forested slope of Endcliffe.
4 PM
Running 45:00 [2] 8.0 km (5:38 / km) +200m 5:00 / km
Collecting controls in then a run home. On my feet all day today and plenty of running about, not exactly the rest day I had in mind, but at least I didn't need to do anything too strenuous and it was fun hanging out in the sun.
Friday Sep 21, 2012 #
3 PM
Running 1:30:00 18.0 km (5:00 / km) +600m 4:17 / km
slept:8.0
Loxley Common, Dungworth, Stannington, Den Bank. Legs quite tired and weather foul, but enjoyed myself as usual.
Thursday Sep 20, 2012 #
1 PM
Running 25:00 [2] 5.0 km (5:00 / km) +150m 4:21 / km
slept:7.5
Cheeky jog up to BHP at lunchtime to wake myself up.
Circuits 10:00 [1]
6 PM
Running 1:06:00 14.0 km (4:43 / km)
Hallamshire fartlek out to Outibridge. Easier session than last week, harder session than 2 weeks ago. No idea what we did, but a variety of reps ranging from 30 secs to 3 mins with various lengths recovery. Felt good and pushed the pace, but others were taking it easy ahead of the road relays so probably flattering myself.
Wednesday Sep 19, 2012 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km) +150m 4:21 / km
slept:7.5
IW, BHP. Smashed today after a long, uninterrupted sleep last night (in the attic). Strange how that seems to upset the applecart.
5 PM
Running 1:05:00 [2] 12.0 km (5:25 / km) +200m 5:00 / km
Nice and steady HFW with Rob, shooting the breeze.
Tuesday Sep 18, 2012 #
1 PM
Running 1:05:00 14.0 km (4:39 / km)
slept:7.0
Pyramid session in Hillsborough Park. 2.44, 4.02, 4.34, 5.54, 4.32, 4.00, 2.38. Tried to run the first efforts solidly then push on in the second half and ramp up the pace, which I more-or-less succeeded in doing, and felt better as the session went on, blowing by the last rep though. Gusty but sunny and not too many dog walkers/toddlers obstructing the route. Knee good.
Monday Sep 17, 2012 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km) +150m 4:21 / km
slept:7.0
IW, felt better today than I have done for a while after a race-free weekend.
5 PM
Running 1:00:00 14.0 km (4:17 / km) +200m 4:00 / km
Progression run HFW via Fulwood, Lodge Moor, Crosspool. Felt nice and bouncy tonight, with a small ache in my L inside knee the only minor concern. Will need to keep an eye on this.
Sunday Sep 16, 2012 #
8 AM
Running 2:15:00 [2] 26.0 km (5:12 / km) +800m 4:30 / km
slept:7.0
Met up with Murraystraining for a nice jaunt out along Derwent Edge to Howden Edge, back via reservoir and Pike Low. Good to have a long socialble run for a change and good to hear a few stories from Murray's summer exploits.
Saturday Sep 15, 2012 #
8 AM
Running 1:01:54 14.0 km (4:25 / km)
slept:7.5
Hallam Parkrun, 16.54, solid effort without pushing overly hard. Started easy and worked my way through to finish strongly, which is a nice way to race, but probably not conducive to a good time. Great morning for it and seemed to be tons of folk there, it must have taken the back of the field a miute-or-so to get over the start line!
Blackberry picking after that, not as good as hoped, but better than last year.
Blackberry picking after that, not as good as hoped, but better than last year.
Friday Sep 14, 2012 #
1 PM
Running 45:00 [2] 10.0 km (4:30 / km)
slept:7.5
Loxley valley, steady. Recceing blackberry conditions for possible raid.
Circuits 10:00 [1]
Thursday Sep 13, 2012 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km) +150m 4:21 / km
slept:7.5
IW, slow and unco. R hip seized up from yesterday's run.
5 PM
Running 1:11:00 16.0 km (4:26 / km)
HFW, quite swift as running late. Walk to Hallamshire with Alex, Jen and Charlotte, then a session of 11x2/1 out to Outibridge with some cheeky hills thrown in up Bachelors and Middlewood, all ably lead by coach Trackslug. Felt good once the session got going and took it on whenever possible, survived until the last bonus uphill rep, where the wheels fell off. Chips on the way home to undo all the hard work. Good session.
Wednesday Sep 12, 2012 #
1 PM
Running 59:55 13.0 km (4:37 / km) +250m 4:12 / km
slept:7.5
Lunchtime intervals up Rivelin, 10x90/30 followed by an effort of the coppice track in 4.55. Not feeling too perky and struggled with this, times/distance covered comparable to a couple of weeks ago. Maybe still a bit tired from the weekend?
C • 1
8 PM
Circuits 10:00 [1]
Tuesday Sep 11, 2012 #
2 PM
Cycling 2:10:00 +1000m
slept:7.5
Ride out to Hathersage via High Bradfield and Strines, back via Plantation, Burbage Bridge, Lodge Moor with a coffee and cake stop at the deli en route to meet Jen, Alex and Hilary. I was expecting rain and wind, but the sun shone most of the time and we even got to soak up the rays over coffee, although the wind was gusty and made my life more difficult.
Monday Sep 10, 2012 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km) +150m 4:21 / km
slept:7.5 (rest day)
IW, BHP. Tired. Saw Z-Wray.
5 PM
Running 15:00 [2] 3.0 km (5:00 / km)
Minimalist.
Sunday Sep 9, 2012 #
11 AM
Orienteering 2:08:33 [4] 26.0 km (4:57 / km) +700m 4:21 / km
slept:7.5
AIRE Long O. Decided to head up to Saltaire for a day out which meant that I got to do the long o. A nice run out around the canals, moors and woods of the Aire Valley, but not much in the way of navigational challenge, definitely more of a running race. That suited me and I kept up a decent pace, similar sort of run to last Sunday, about the same distance and almost the same time in the end, although there was much more climb last week. A handful of small mistakes, but given the dubious quality of the map, that was par for the course. This was supposed to be a UK cup race, but with such a low turn out it was proof, it it were needed, that the UK cup is dead as a doornail. A very enjoyable day out, anyway.
Running 20:00 [2] 4.0 km (5:00 / km)
SHortish warm up and quite a bit of warm down in the end running backwards and forwards between the mill and the car park field.
Saturday Sep 8, 2012 #
12 PM
Running 1:07:30 10.0 km (6:45 / km) +300m 5:52 / km
slept:8.0
Great Kinder Beer Barrel Challenge. Good to be back in the team after a year off. We were strong on paper this year with regulars Nails, Little Rob, Pete, Richard and myself joined by Matt H, ToddO and and Eddie. The line-up didn't disappoint with a resounding victory, even catching up and overtaking our closest rivals. Couple of minutes down on the record though, due to some sloppy descending and general disorganisation over bridges, etc. Good to see Nails get the rage, first time I've seen it in a while.
Great support on route, especially from Alex. Sadly had to miss the festivities afterwards, leaving the rest of the team to nobly drink my beer.
Great support on route, especially from Alex. Sadly had to miss the festivities afterwards, leaving the rest of the team to nobly drink my beer.
Friday Sep 7, 2012 #
12 PM
Running 1:58:00 [3] 26.0 km (4:32 / km) +400m 4:13 / km
slept:7.0
Didn't mean to run so far, but got carried away in the nice weather and kept adding on until I found myself quite a long way from home. Loxley Valley, Damflask, Agden and back, all very pleasant.
10 PM
Circuits 10:00 [3]
Last minute training for beer barrel carrying.
Thursday Sep 6, 2012 #
12 PM
Running 25:00 [2] 5.0 km (5:00 / km) +150m 4:21 / km
slept:6.0
Snuck out at lunch for a trot up to BHP.
6 PM
Running 55:00 11.0 km (5:00 / km)
Being that it is the first thursday in September I thought that I would join in with the traditional Hallamshire fartlek session. Good group out and we ran a variety of reps out to Outibridge and back, I forget what exactly. Felt OK considering yesterday's session and finished off with a fast lap of Hillsborough Park to finish.
Wednesday Sep 5, 2012 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km) +150m 4:21 / km
slept:7.0
IW, BHP.
5 PM
Track session 23:00 [5] 6.0 km (3:50 / km)
Out to Myers Grove to explore the new cycle track. What a great place for training, it's a 1km Tarmac loop with a very gentle gradient, perfect for reps. I really hope they don't fence it in. I ran 5 x 1km with 250m jog recovery in 3.11, 3.12, 3.11, 3.09, 3.12. First flat interval session for some time so happy with that and didn't bust a gut. Helped along by a bunch of local scallys who were having a kick around and lined the track to cheer me past on each lap - that would never have happened before the 'lympics.
Running Drills 5:00 [2]
Started some drills to warm up but my R calf was too stiff, so just got on with the session. Good idea? We will see...
Running 25:00 [2] 5.0 km (5:00 / km)
To Myers Grove and back.
Tuesday Sep 4, 2012 #
1 PM
Running 1:20:00 17.0 km (4:42 / km) +450m 4:09 / km
slept:8.0
Spoon lane route with an extra climb up to BHP at the end. Felt pretty good once my legs got moving. Almost trod on a massive Elephant Hawkmoth caterpiller, very odd looking thing.
Monday Sep 3, 2012 #
5 PM
Running 50:00 [2] 9.0 km (5:33 / km) +150m 5:08 / km
slept:8.0
Went to explore the new bike trails at Parkwood Springs. Got a bit confused trying to find the start of what I thought was a downhill track, before working out that it was a loop and therefore had no start. Doh.
Sunday Sep 2, 2012 #
Event: Dragon's Back Race
10 AM
Running 2:27:19 30.0 km (4:55 / km) +1300m 4:02 / km
slept:7.5
Exterminator fell race. This is one I have always wanted to win, but never managed, having come closest when I was beaten by a whisker on the line by B8ND a few years ago. I set off hard from the start today and only Little Rob came with me. He was breathing down my neck until we dropped off Burbage Edge and from there I was on my own. I tried to keep up the same kind of pace as I had a feeling the record was beatable and I felt better and better all the way, took a couple of mins off in the end for 2.07.19. I'm sure it can go faster - I lost a bit of time in the bracken off Stanage and missed a short cut on Blacka, but it's a hard route to get right. Bit disappointed not to get a kiwi fruit in my prize bag, but on the plus side I did get some raisins.
Saturday Sep 1, 2012 #
2 PM
Orienteering race 21:30 [4] 5.0 km (4:18 / km) +100m 3:55 / km
slept:7.0
Urban sprint relay at the Edge Campus, new whacky race format and hopefully one that will catch on as it was a blast. I ran leg 1 for SYO and it was pretty chaotic, people going all over the place. I got caught up in all the carnage and had a run that could be described as scrappy at best, including turning a 30 sec advantage over ShUOC into a 10 sec deficit in the last 500m by looking for a control in the wrong place. Fortunately Aidan turned our fortunes around and Rob brought us in for the win.
Note to self: do not deny yourself coffee. It will not work.
Note to self: do not deny yourself coffee. It will not work.
Running 30:00 [2] 6.0 km (5:00 / km) +100m 4:37 / km
Warm up and a jog home with the boyz.