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Training Log Archive: OJ

In the 31 days ending Jan 31, 2007:

activity	#	time	miles		km		+m
Running	30	33:15:00	233.01		375.0
Orienteering	9	9:45:00	58.41	(10:01)	94.0	(6:13)	1050
Weights	4	2:45:00
Track session	4	2:10:00	17.4	(7:28)	28.0	(4:39)
Total	31	47:55:00	308.82		497.0		1050

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Wednesday Jan 31, 2007 #

Running 2:10:00 [3] 18.0 km (7:13 / km)

Long run with Matt and Rob. Triple Crossing of Kinder followed by some high intensity orienteering on the Wool Packs. Except that we couldn't find the Wool Packs for a while. Then my hands were so cold I could hardly hold the map. Good pace on the up hills, easier on the flat.

C • you got a few more k's than me there oli! 5

Orienteering 10:00 [4] ***** 2.0 km (5:00 / km)

Orienteering on the Wool Packs, very short and intense, 1:1500 map (no I haven't missed a nought off) made by Matt and Neil of some wierd wind eroded gritstone. Very, very hard, especially in driving wind and rain.

Tuesday Jan 30, 2007 #

Track session (Track intervals) 30:00 [5] 7.0 km (4:17 / km)

Hallamshire intervals. Old school 4x1500 off 6 minutes (4.44, 4.47, 4.50, 4.50). Not feeling particularly good despite (because of?) taking it pretty easy for a few days. The last rep hurt a lot. Some strides and drills to warm up.

Running 55:00 [2] 10.0 km (5:30 / km)

To track and back with Matt, Rob and Mike, Phil on his bike. I like the run home, you can feel good about yourself. I always have a feeling of impending doom on the way there...

Monday Jan 29, 2007 #

Running 45:00 [2] 9.0 km (5:00 / km)
(rest day)

Easy run up to Loxley common. Feeling quite sprightly.

Sunday Jan 28, 2007 #

Orienteering race 1:05:00 [5] 14.0 km (4:39 / km)

Robin Hood Trophy Sherwood Pines. Pretty good course, but a control in the wrong place and quite a lot of brambles around. Had a strangely good feeling despite a minor hangover and had a really good race.

C • out of the woodwork 5

Running 30:00 [2] 6.0 km (5:00 / km)

Warm up and warm down around forest paths.

Saturday Jan 27, 2007 #

Running 45:00 [2] 8.0 km (5:38 / km)
(rest day)

Easy morning jog with Jen up Loxley Valley. Then travelling down to Oxford for family wedding. Drank a lot of champagne.

Friday Jan 26, 2007 #

Running (Foxdahls) 55:00 [4] 12.0 km (4:35 / km)

90x30 up Rivelin to Wyming Brook then back along the top. Managed 27 of them before the footpath ran out. Felt very bad for the first five then perked up towards the end.

Running 35:00 [2] 7.0 km (5:00 / km)

Run out and back for the interval session.

Running (Drills) 40:00 [2] 7.0 km (5:43 / km)

Short run and Fiona Lothian running drills in Hillsborough Park including a few sprints.

Thursday Jan 25, 2007 #

Weights 45:00 [3]

Free weights and circuits. Increased the weight again and added some extra time. Felt good.

Running 45:00 [2] 9.0 km (5:00 / km)

Run to gym and then a longer route back home via Crosspool.

Wednesday Jan 24, 2007 #

Running 30:00 [2] 6.0 km (5:00 / km)

Run with Jen up to Bolehill, she was arrying on a run home from work and I was very tired from the morning, so felt like a struggle.

Running 1:50:00 [3] 20.0 km (5:30 / km)

Long run from Cutthroat Bridge up to Back Tor, under the Dam and back over the Breasts. Very snowy up on Back Tor, it was going OK, running in the footsteps of a group of walkers, until I cought them up. After that making my own tracks, snow was sometimes over my knees. Very happy to see Back Tor after a 40 minute slog uphill.

Tuesday Jan 23, 2007 #

Running 20:00 [1] 4.0 km (5:00 / km)

Early morning jog to loosen up stiff legs.

Track session (Track intervals) 40:00 [5] 7.0 km (5:43 / km)

Hallamshire session, 16x400 in a pair with equal recovery. Running with Mike, I was a little better than last time, Mike as been ill, so a little worse. 38.32 for the full 8 miles, 12 seconds worse than last time. My average was about 70.5 per lap. Felt very bad on the last few. Some strides to warm up.

Running 55:00 [2] 11.0 km (5:00 / km)

Run to track and back home via some beautiful parts of town.

Monday Jan 22, 2007 #

Weights 40:00 [3]

Free weights and circuits in the uni gym. Starting to feel more comfortable again after the long break.

Running 45:00 [1] 8.0 km (5:38 / km)

Run into gym and back home via Crosspool. Pavements covered in a thick ice, but footpaths still muddy and soft under the snow. That is not fair.

Sunday Jan 21, 2007 #

Orienteering race 2:05:00 [4] ** 20.0 km (6:15 / km) +1050m 4:57 / km

Warrior O trial around Hard Knot Pass, just under Scafell Pike. The course started with a 250m climb to no. 1 and didn't get much easier...felt sluggish at the start but got a really good feeling going towards the end. Clock watching all the way to get sub 2hrs (challenge from the organisers). Managed 1.55.05 for the race plus run to the start and back from the finish. Amazing views and just went above the snow line for one leg. Great race.

Saturday Jan 20, 2007 #

Orienteering race 30:00 [5] **** 6.0 km (5:00 / km)

Warrior short race, open terrain near Windermere. Fast and pretty simple, pushed as hard as I could but for some reason struggled to get heart rate up. Pretty good race nonetheless.

Running 30:00 [2] 6.0 km (5:00 / km)

Warm up and warm down for the race. Really windy and cold conditions, ended my warm down in a hailstorm, glad to get back to the car.

Friday Jan 19, 2007 #

Running 40:00 [2] 8.0 km (5:00 / km)
(rest day)

Easy run up Loxley, feeling pretty tired and stiff from gym.

Thursday Jan 18, 2007 #

Running 20:00 [1] 4.0 km (5:00 / km)

Easy run into gym.

Weights 45:00 [3]

Free weights and circuits in the gym, adding a bit more weight and time to the session.

Running 25:00 [5] 4.0 km (6:15 / km)

Wadsley Church Hallamshire session, 3x 4.10 ish with two small hills. Long recovery. Felt pretty good, but not good enough to do a fourth...

Running 30:00 [2] 6.0 km (5:00 / km)

Warm up and warm down for intervals.

Wednesday Jan 17, 2007 #

Running 2:15:00 [3] 26.0 km (5:12 / km)

Long run with Rob to Wharnecliffe and Greno, mostly on trails. Ran back up the hill to Robs at the end to make it fair. The pace wound up and the last couple of minutes were full on hill rep pace. Good workout.

Tuesday Jan 16, 2007 #

Track session 30:00 [5] 7.0 km (4:17 / km)

Track intervals, 1500, 1900, 1500, 1500 (4.46, ? (4.53 for 15), 4.48, 4.51). Tough session but psychologically feels quite good after the long rep. Felt OK until the last 200. Some strides to warm up.

Running 55:00 [2] 10.0 km (5:30 / km)

Run to track and back. On my own on way so lonely and bored.

Monday Jan 15, 2007 #

Running 30:00 [2]
(rest day)

Easy run to Bolehill, shaking legs up a bit on the downhill. Feeling surprisingly OK after XC.

Sunday Jan 14, 2007 #

Running race 40:00 [5] 10.0 km (4:00 / km)

South Yorkshire XC Champs, Rotherham. Nicer course than last week, still some very big hills but less soft underfoot. Decent run, felt surprisingly good. 5th.

Orienteering 35:00 [2] 5.0 km (7:00 / km)

Collecting controls at Wombwell. Big bap and chips still in my guts and legs feeling tired. Not much fun.

Running 40:00 [1] 8.0 km (5:00 / km)

warm up and down for xc, jogged route a couple of times.

Saturday Jan 13, 2007 #

Orienteering 50:00 [4] **** 8.0 km (6:15 / km)

O tech with rob in the green bits of Burbage. Tricky, twisty courses and mercifully sheltered from the wind and rain.

Running 50:00 [2] 10.0 km (5:00 / km)

Running and jogging inbetween starts with a few detours for extra distance.

Friday Jan 12, 2007 #

Running 40:00 [2] 7.0 km (5:43 / km)

Easy run up Loxley Valley. Tired legs and head.

Thursday Jan 11, 2007 #

Running 20:00 [1] 3.0 km (6:40 / km)

Very steady into gym.

Weights 35:00 [3]

Free weights and circuits in uni gym. First one for a while so kept it as light as possible but it will still hurt tomorrow...

Running 25:00 [5] 6.0 km (4:10 / km)

Hallamshire intervals Hollybush Hills. 4x set of three reps. One very big hill in there! Pushed very hard.

Running 25:00 [1] 5.0 km (5:00 / km)

Run to and from Hallamshire, feeling pretty dizzy on the way home. Must have been a good one.

Wednesday Jan 10, 2007 #

Running 2:05:00 [3] 25.0 km (5:00 / km)

Run with Rob and Matt up to the Headstone and back. Kept it steady but pushed a bit harder on the hills. Wet, cold and windy, like usual.

Tuesday Jan 9, 2007 #

Orienteering 1:20:00 [3] ***** 10.0 km (8:00 / km)

O tech on Graythwaite, more of the same, tricky line followed by control pick. Winding up the pace made a few small misses. Some warm up and down.

Running 45:00 [2] 8.0 km (5:38 / km)

Easy running and some running drills in Hillsborough Park including a few sets of strides. Tired legs.

Monday Jan 8, 2007 #

Orienteering 1:20:00 [3] ***** 10.0 km (8:00 / km)

O tech on Bishop Wood. Steady around a line, then wound up the pace on a control pick. Feeling good by the end.

Orienteering 35:00 [4] ***** 6.0 km (5:50 / km)

Short race on Forest X, new terrain, very challenging terrain. Chucking it down with rain and in the mist, stags prancing around everywhere, all very atmospheric. Clean run.

Running 25:00 [2] 4.0 km (6:15 / km)

Run up to Forest X and back down afterwards.

Sunday Jan 7, 2007 #

Orienteering 1:00:00 [3] ***** 9.0 km (6:40 / km)

Technique session on Black Beck. Legs very heavy but feeling quite fresh by the end. Ran in control but felt a bit strange running in technical terrain. It's been a while...bit of warm up and down as well.

Orienteering race 15:00 [5] *** 4.0 km (3:45 / km)

Ambleside Rock and Run sprint. Ran OK, sliding everywhere in non-dob spike shoes. Not good enough to beat Rob and GG!

Running 25:00 [2] 5.0 km (5:00 / km)

Warm up then jog around the course with Rob afterwards.

Saturday Jan 6, 2007 #

Running race 45:00 [5] 12.0 km (3:45 / km)

Yorkshire champs xc, very tough course in Skipton, did not feel good at all, but I guess no one did. Big hills, very wet and muddy. 31st.

Running 35:00 [3] 6.0 km (5:50 / km)

warm up and down for xc

Friday Jan 5, 2007 #

Running 30:00 [2] 6.0 km (5:00 / km)

Easy up to Bolehill.

Thursday Jan 4, 2007 #

Running 40:00 [2] 8.0 km (5:00 / km)

Steady run up Loxley Valley and down Stannington.

Running intervals 15:00 [5] 3.0 km (5:00 / km)

Hallamshire intervals but reduced session before the Yorkshire xc champs on Sat. 2x2.30 followed by strides and drills.

Running 25:00 [1] 5.0 km (5:00 / km)

Warm up and warm down for intervals.

Wednesday Jan 3, 2007 #

Running long 1:50:00 [3] 22.0 km (5:00 / km)

Longish, on my own, keepeing a decent pace but nothing too hard. A few big climbs, up to Loxley Common then out towards Stocksbridge.

Tuesday Jan 2, 2007 #

Track session intervals 30:00 [5] 7.0 km (4:17 / km)

Hallamshire track intervals, 4x1500 off 6 minutes. (4.46, 4.48, 4.50, 4.50).

Running 55:00 [2] 10.0 km (5:30 / km)

Run to track and back home after.

Monday Jan 1, 2007 #

Running 1:15:00 [2] 13.0 km (5:46 / km)

New year's day hang over run with a big group, although some dispersed as the run went on. Feeling surprisingly good after Rachaels' murder mystery party.

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