Training Log Archive: OJIn the 31 days ending Jul 31, 2009:
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Friday Jul 31, 2009 #
Orienteering 30:00 [3] 6.0 km (5:00 / km)
Pre-breakfast run, a control pick around the alleyways until my brain melted. Ran over about 30 bridges over canals and around lots of churches, piazzas and passageways. Nice not to have to dodge cars, but I had a few near misses with pedestrians. Guess which city, dur.
Running 15:00 [3] 3.0 km (5:00 / km)
Hot hot hot.
Circuits 15:00 [2]
All the usual exercises in the evening after an exhausting day of walking around the biennale. Saw far too much modern art.
Thursday Jul 30, 2009 #
Orienteering 43:00 [4] 10.0 km (4:18 / km)
5x orienteering intervals around the streets and canals in the early morning before breakfast. Still quite a few people around and damn hot already. Made a few mistakes on the first couple, but got better.
Running 10:00 [2] 2.0 km (5:00 / km)
Warm up and down. Couldn't stop sweating even after a cold shower.
Wednesday Jul 29, 2009 #
Note
(rest day)
Took a day off to recover from the swimming and to take in day 1 of a conference.
Tuesday Jul 28, 2009 #
Orienteering 15:12 [5] 4.0 km (3:48 / km)
Ran the course from last year's WRE in Piran, which is an old town with loads of little alleyways and rickety buildings. A tricky course, and I managed to skip a control in my excitement. Also stacked it over a metal chain, but no harm done.
Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
For the orienteering.
Swimming 10:00 [1]
Continued my warm down in the sea. Seem to have picked up a breast stroke induced injury in my hip.
Monday Jul 27, 2009 #
Swimming 30:00 [2] 1.0 km (30:00 / km)
A couple of swims in the Adriatic from the promenades of Piran. Tried out a few other strokes, but I'm rubbish at anything other than breast stroke, so resorted to that mostly. Had to work hard against the current on the way back.
Running 40:00 [2] 7.0 km (5:43 / km)
Late afternoon run with Jen around the footpaths of Piran, which didn't quite live up to the effusive description on the leaflet. Still very hot, and felt like hard work.
Sunday Jul 26, 2009 #
Orienteering race 56:06 [5] 10.0 km (5:37 / km)
OO Cup day 5, another really tricky and rocky course, but felt like I had got to grips with the terrain a bit more today. Lost some time on a maverick route choice on a long leg, but aside from that no major time loss. A surprising amount down on the Czechs, who seem to be flying in the rocky stuff.
Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
Longer jog back from the finish, very hot in the sun.
Saturday Jul 25, 2009 #
Orienteering 59:07 [5] 10.0 km (5:55 / km)
OO Cup day 4, a quite different area of bigger karst shapes with plenty of exposed limestone underfoot. The middle section of the course was dead slow, and I made a big mistake on the shortest leg of the course in a boulder field. Ran the last part hard to burn off the excess energy. Almost 9 mins down on Jan Prochazka, who had a blinder.
Running warm up/down 40:00 [2] 7.0 km (5:43 / km)
Start and back plus a morning jog from the campsite.
Friday Jul 24, 2009 #
Orienteering race 31:06 [5] 6.0 km (5:11 / km)
OO cup day 3, shorter and much faster on a bit of rock-less terrain next door to the first two days areas. Fast forest, but some big hills and the navigation felt dead easy after the last two days, only lost around 10 seconds. Followed by a baking hot trip into Ljublijana for the afternoon.
Map and route: http://force.rutka.net/gadget/cgi-bin/reitti.cgi?a...
Map and route: http://force.rutka.net/gadget/cgi-bin/reitti.cgi?a...
Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
Thursday Jul 23, 2009 #
Orienteering race 1:14:06 [5] 12.0 km (6:11 / km)
OO Cup day 2, straight line distance of 7.6km, which means that I just scraped 10 mins/km even with a good run. Just one bigger mistake and a load of hesitations, less than a minute down in 3rd place today, much better! I cant believe the course took that long, I was running hard all the way, honest!
Map and route: http://force.rutka.net/gadget/cgi-bin/reitti.cgi?a...
Map and route: http://force.rutka.net/gadget/cgi-bin/reitti.cgi?a...
Running 40:00 [2] 7.0 km (5:43 / km)
Warm up and down plus a jog from the campsite in the morning to loosen the legs off. Felt hot hot hot today!
Wednesday Jul 22, 2009 #
Event: OO.cup/09
Orienteering race 52:06 [5] 8.0 km (6:31 / km)
OO Cup day 1 and supposedly a middle distance, only 4.8km. The terrain was nails with millions of identical holes everywhere and lots of rock underfoot. Mostly it went well, but a made two huge mistakes - one typical karst mistake - off over the wrong bridge between holes and on a parallel error, the other, where I just couldnt find the control, although I was in the circle the whole time. Frustrating but lots of fun.
Map and route: http://force.rutka.net/gadget/cgi-bin/reitti.cgi?a...
Map and route: http://force.rutka.net/gadget/cgi-bin/reitti.cgi?a...
Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
Tuesday Jul 21, 2009 #
Running 1:00:00 [2] 10.0 km (6:00 / km)
Nice scenic run up a river canyon from Stara Fuzina with Jen. Lots of stops for photos and a swim in an ice cold - really, really cold so that it made your bones ache within seconds - in the river and through an underwate hole. Nice.
Orienteering 20:00 [2] 3.0 km (6:40 / km)
OO Cup model event. Wow, really tricky karst terrain, its going to be hard!
Monday Jul 20, 2009 #
Running 2:00:00 [1] 14.0 km (8:34 / km)
Caught the gondola up to the ski hotel at Vogel and then ran/hiked (Nails won't like it) up to the summit at 1922m. Stunning scenery, alpine meadows, knife edge ridges, and huge crags, a really great day out. Followed by a dip in Lake Bohinj and a sunbathe on the shore.
Sunday Jul 19, 2009 #
Note
(rest day)
Day of traveling out to Slovenia, including a highly stressful Ryanair experience at Stansted, and a long drive up into the Triglav National Park. Very exciting though!
Saturday Jul 18, 2009 #
Running 2:04:00 [3] 24.0 km (5:10 / km)
Nice long run out to Wharnecliffe with Rob, who convinced me to get out early. Glad I did, legs feel better for it, although a bit tired towards the end. Surprisingly enough we talked mostly about training. Oh, and Rob fell in a big muddy puddle.
Friday Jul 17, 2009 #
Running 56:00 10.0 km (5:36 / km)
Death intervals in the rain and wind in Hillsborough Park. Not nice at all but smashed them out in 2.25, 2.24, 2.23, 2.24, 2.24. Followed it up with six minutes of sprints on the grass - 12x 15 secs on/15 secs off. Glad it's over.
Running Drills 10:00 [3] 1.0 km (10:00 / km)
Warm up of some drills, strides and sprints.
Thursday Jul 16, 2009 #
Running 25:00 [2] 4.0 km (6:15 / km)
HFW, easy jog, feeling pretty dead.
Climbing 1:00:00 [1]
Couple of hours down at t'works with Hil and Phil. Polished off a few more blacks, but got tired fast and was pretty hopeless for the last half hour.
Wednesday Jul 15, 2009 #
Running 20:00 [2] 4.0 km (5:00 / km)
Easy morning run.
Running Drills 10:00 [3] 1.0 km (10:00 / km)
Some drills and sprints in Hillsborough Park.
Running race 30:27 [5] 7.0 km (4:21 / km)
Bamford carnival fell race. First one of the year, and it felt hard. Tried to set off at a comfortable pace, but it quickly stopped feeling comfortable one I got onto the steeper sections of the hill. Heneghan, Baker and 8DND went off hard and I got left in a gap ahead of Nails and Bryn, which meant that I was racing myself for most of the route. Still managed to make it hurt though. Good training.
Running 40:00 [2] 7.0 km (5:43 / km)
Run to the Bakers' place, warm up and a very reluctant warm down.
Tuesday Jul 14, 2009 #
Circuits 25:00 [2]
At S10, had to beg my way in since the sports bursary has run out...
Weights 20:00 [2]
Upped it a bit from last week, just about back to pre-Nordics levels now.
Running 25:00 [2] 4.0 km (6:15 / km)
Into S10 and then on to work.
Running 45:00 [3] 10.0 km (4:30 / km)
HFW via Crosspool, Mike's Path, Stables.
Monday Jul 13, 2009 #
Running 1:15:00 14.0 km (5:21 / km)
Rivelin Hills session. Felt pretty average on the run out to the start, but perked up once I had the first climb under my belt. No world records today though: 3.48 (across A57), 2.48 (up to golf course), 4.54 (coppice track), 2.21 (den bank), 4.40 (stables). Had to lie down for a bit at the end.
Sunday Jul 12, 2009 #
Event: Cliffhanger Ultrasprint
Running 30:00 [2] 5.0 km (6:00 / km)
Running about putting out SI boxes, negotiating with unhappy creche organisers, collecting stuff in, etc at Cliffhanger. A tough day of sorting stuff out, this event is definitely labour intensive, but hopefully everyone who came and had a go enjoyed it. My personal highlights were the conclusion of the fast paced men's final, and the no-holds-barred battle for the last control between Jenny and Piret.
Things that I have learned from this year's Ultrasprint are:
1. Make it easier to follow the courses on the map
2. Don't put controls next to the creche
3. Let everyone run all the courses
4. Make sure everyone uses version 6 SI
5. Find someone to be organiser!
6. Get the maps professionally printed
Loads of kids came and had a go after the finish of the open race, and it seems to be a great advertisement for orienteering. Thanks loads to everyone who helped!
Photo gallery
Results
Things that I have learned from this year's Ultrasprint are:
1. Make it easier to follow the courses on the map
2. Don't put controls next to the creche
3. Let everyone run all the courses
4. Make sure everyone uses version 6 SI
5. Find someone to be organiser!
6. Get the maps professionally printed
Loads of kids came and had a go after the finish of the open race, and it seems to be a great advertisement for orienteering. Thanks loads to everyone who helped!
Photo gallery
Results
Saturday Jul 11, 2009 #
Running 1:55:00 [2] 22.0 km (5:14 / km)
Long run with Middle up to the headstone and back. Just made it home in time to jump in a taxi to Craney and Grace's wedding, which was a great afternoon and evening. Awww.
Friday Jul 10, 2009 #
Orienteering 20:00 [4] 4.0 km (5:00 / km)
Test running a couple of the heats and the semi for Cliffhanger. Tricky, even without thousands of people milling around everywhere.
Running 20:00 [2] 3.0 km (6:40 / km)
Jogging about hanging controls, etc.
Thursday Jul 9, 2009 #
Circuits 25:00 [2]
S10 at lunchtime.
Weights 20:00 [2]
Bit of an increase from last week.
Running 30:00 [2] 5.0 km (6:00 / km)
S10 and back.
Orienteering 25:00 [5] 5.0 km (5:00 / km)
2xsprint races in Graves Park, organised by Candyman. First one against Camel on opposite loops - he beat me quite convincingly. Second one reverse chase start, and I was legging it after Rob all the way. Good hard blast around.
Running 20:00 [2] 4.0 km (5:00 / km)
Went to the wrong carpark, and got a bit stressed out trying to work out where we were supposed to be. Bailed out of the car and ran around looking for everyone, which worked after a while.
Wednesday Jul 8, 2009 #
Running 15:00 [2] 3.0 km (5:00 / km)
IW.
Running 1:20:00 15.0 km (5:20 / km)
Dark Peak club run from Birchin Clough. Nails was there so surprisingly enough we went to the ammo box, then on to downfall, Sandy Heys trig, spring and back. Good crowd of 'youngsters' and a decent pace most of the time. Tried out some new Inov8 dob spikes, which were good on the rock and seem really nice.
Tuesday Jul 7, 2009 #
Running 50:00 [3] 10.0 km (5:00 / km)
Up to Loxley Common in the rain. Cathartic.
Climbing 1:00:00 [1]
Had a few goes at the Dyno World Champs at the Cliffhanger press opening event (not as glamorous as it sounds), then hit the climbing works for a good session. So many new routes I was spoiled for choice and overdid it a bit.
Monday Jul 6, 2009 #
Note
(rest day)
What a weekend. All I needed to get out of it was one or two bad-to-mediocre races. Instead I managed to pull out three absolute stinkers. I made more mistakes in the sprint alone than I made in the entire domestic season. Although the blame lies squarely with me for my mistakes, I think that the maps were not up to standard in places and the courses would have benefited from having a controller who was not also the mapper and planner - if this is a requirement of all events down to local level, then why not the UK cup finals? The terrain itself was excellent, and really relevant for WOC, I just wish I could have done it justice. Nice one to GG for dealing with it on all three days, and to Rhodri for a great performance in the long.
Running 40:00 [3] 8.0 km (5:00 / km)
Needed to get out to clear my head. Ran pretty hard in the end, up to Bolehill Park, Stables and back.
Sunday Jul 5, 2009 #
Orienteering race 1:28:16 [5] 14.0 km (6:18 / km)
Long selection, and the pressure was on to have a decent race. Threw it away on no. 4 with a 5 minute+ mistake on a vague slope control. Couldn't understand a vegetation change and tried going in to it a couple of times, before finding it a couple of contours lower down the hill. Ran hard after that (why not?) and got into a bit of a race with Scott, who was also having a bad time of it. We both made plenty more mistakes and I never really came to terms with the map or terrain.
Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
Headed back down to no. 4 with Bilbo and Rob after - not because I thought it was wrong, but because I wanted to see what I did wrong. It's certainly in the right place, but I'm not sure I would hit that control if I did the leg again.
C • #4 2
Saturday Jul 4, 2009 #
Orienteering race 43:37 [5] 7.0 km (6:14 / km)
More of the same. Lost a stack of time on an early control and couldn't relocate on a strangely mapped slope. Ran too hard to try to compensate, and made a heap of further mistakes. What was I doing?
Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
Friday Jul 3, 2009 #
Orienteering race 22:57 [4] 3.0 km (7:39 / km)
Uh, what just happened? I guess it looks like I just jogged around this course, and didn't really try, but actually I did try. I just couldn't understand anything on the map or find any of the controls. Not a great start to the selection weekend.
Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
Thursday Jul 2, 2009 #
Running 20:00 [2] 4.0 km (5:00 / km)
(rest day)
Easy jog after work to loosen up the legs a bit.
Wednesday Jul 1, 2009 #
Running Drills 15:00 2.0 km (7:30 / km)
Running drills and sprints in Hillsborough Park to test out the legs. Did 6xsprints and one lap of the death interval circuit but forgot to start my watch. Still not feeling at all perky.
Running 25:00 [2] 5.0 km (5:00 / km)
To the park and back via a lap of the stadium. Hot and humid.
Orienteering 16:23 [4] 4.0 km (4:06 / km)
SYO park race at Hillsborough Park. Ran at a fast but comfortable pace and stayed in good control through a twisty, turny course that made the most of some pretty dull terrain. Legs felt a bit better after some sustained effort.
Running 20:00 [2] 3.0 km (6:40 / km)
To the start and back.