Training Log Archive: OJIn the 31 days ending Dec 31, 2009:
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Thursday Dec 31, 2009 #
Note
(sick)
I've caught a cold, no surprise really.
Wednesday Dec 30, 2009 #
Running 2:10:00 [2] 24.0 km (5:25 / km)
Nice run out to Wharnecliffe with Rob and Pete. Rainy, sleety conditions, but it was all misty and atmospheric in the woods with quite a bit of snow still on the ground. Great fun!
Tuesday Dec 29, 2009 #
Running 50:00 [2] 9.0 km (5:33 / km)
Steady and unenthusiastic run up Loxley with Jen for the first half. Felt tired after the drive home and it was very icy and wet.
Climbing 50:00 [1]
Good climbing session at the Foundry with Jen and the Candys. Managed to climb quite a few routes before getting tired. Enjoyed doing some 'up' climbing instead of just bouldering for a change.
Monday Dec 28, 2009 #
Running 1:19:04 19.0 km (4:10 / km)
Home from York for a brief overnight stop-off and then straight down to Bristol. Ran a tempo session on the roads from my Grandparents' place, down to Stanton Wick, Stanton Drew, Pensford and back x3. Took it easy on the downhill side of the triangle then tempo effort on the other two (uphill) sides. 16.35, 16.13, 16.18, the last one felt much harder. I managed to see the same confused walker 4 times, he was very supportive. Followed by a very pleasant xmas dinner and mulled wine!
Sunday Dec 27, 2009 #
Running 1:08:00 16.0 km (4:15 / km)
3x1 min intervals up the Ings in York on a surface of mushed snow, mud and ice. Managed to get a decent pace up, but didn't push too hard. Enjoyed myself once I had run off last night's drinks.
Circuits 20:00 [1]
All the usual core and strength exercises at home.
Saturday Dec 26, 2009 #
Running 2:05:00 22.0 km (5:41 / km)
Headed out to the white horse (which was especially white today) with Speaky. He led me on a nice long run up and down all the hills on snowy trails and quite a bit through the terrain. Great day for it with misty wisps of cloud hanging over the high points and occasionally clearing to let us see the view. Felt quite long and tiring though, I guess this was my longest run since the OMM?
Friday Dec 25, 2009 #
Orienteering 23:00 [4] 5.0 km (4:36 / km)
Making use of one of our xmas presents, a pair maps, hand-drawn by Steve, of a bit of terrain up the river from Jen's parents. Jen and I ran gaffled courses around a sprint, with a meet up half way round. The score was 1-1 for the two halves.
Running 50:00 10.0 km (5:00 / km)
Run out to the map, and a longer run after with a 10 minute effort thrown in for fun. Nice and sunny and snowy.
Thursday Dec 24, 2009 #
Running 40:00 [2] 8.0 km (5:00 / km)
Back to snow Sheffield! Run up Loxley Valley, first bit with Jen. Interestingly the only other footprints up the valley were another pair of Inov8 dobs, someone with similar size feet to me, but a much smaller stride length. But who?
Tuesday Dec 22, 2009 #
Circuits 30:00 [2]
Circuits in the gym at the climbing wall.
Weights 30:00 [2]
Followed by weights in the gym. There was a power cut, but everyone just kept on working out anyway by the light of their phones, etc. I finished off my session and did a bit extra since climbing was more-or-less out of the question.
Climbing 10:00 [1]
Did a bit of traversing round the main walls in the dark. Quite atmospheric really with a couple of tea lights the only illumination.
Running 20:00 [2] 4.0 km (5:00 / km)
Warm up on the treadmill then run home from the wall. Glad the power cut didn't happen while I was on a treadmill...
Monday Dec 21, 2009 #
Running 45:00 [2] 8.0 km (5:38 / km)
Out for an early one before it got light due to a long day ahead, but I just had to get out for a run after it had been snowing all night. All very nice looking, fresh powder blowing everywhere, and the warmest it has been for days (about -10). Great!
Sunday Dec 20, 2009 #
Running 1:13:00 17.0 km (4:18 / km)
Pre-breakfast tempo along the Moskva. Wrapped up really warm for this and good job, there was a cold head wind on the way out and heavy snowfall for most of the run. Glad to get this out of the way and into a warm shower.
Saturday Dec 19, 2009 #
Running 1:20:00 15.0 km (5:20 / km)
Morning session to do some more reps up the zig-zag on Sparrow Hills. 10x short, snowy sprints then 6x1.10 ish. Felt much harder today, maybe because it was colder than last time, maybe it was because it was before breakfast, or maybe I'm just tired?
Circuits 15:00 [1]
Core and strength exercises at home in the evening.
Friday Dec 18, 2009 #
Running 50:00 [3] 10.0 km (5:00 / km)
Usual evening route with a bit of an extension. Felt rubbish all day today due to hangover, the run and the cold air seemed to help.
Thursday Dec 17, 2009 #
Note
(rest day)
Rest day at last, since I had no time for training. Went to visit a friend and had too much to drink instead.
Wednesday Dec 16, 2009 #
Running 45:00 [3] 9.0 km (5:00 / km)
Nice evening run around the normal loop, trying to maintain good running form on the snow. Ran at a decent pace and kept my face covered all the time, so no strange after effects from the cold this time. Felt a bit like I was drowning the whole time though - it's hard to breath in through a wet and icy buff.
Tuesday Dec 15, 2009 #
Circuits 20:00 [2]
Seemed like a good day for an indoor session, -22 outside, and the inside of my head hasn't quite felt the same since last night's run.
Warm up for the weights, etc.
Warm up for the weights, etc.
Weights 30:00 [2]
Usual stuff, half squats up to 110, full squats up to 80, lunges with 2x15, tried some single leg dead lifts too, and some bench pressing with dbs.
Running 25:00 [2] 5.0 km (5:00 / km)
Warm up and down on the treadmill. Somewhat disconcertingly this climbing wall has indoor rain when it gets very cold - the condensation on the roof falls on you when you're running.
Climbing 20:00 [1]
Some climbing on the very hard bouldering wall. Almost managed a traverse of one side of the room. Tired.
Monday Dec 14, 2009 #
Running 1:18:00 18.0 km (4:20 / km)
Wow, I thought it was cold a couple of days ago...-20 today and falling. I ran most of the way home from work to stay warm, then headed out for a tempo session along the Moskva (which has now frozen over). The trick was to find a balance between running fast enough to stay warm and steady enough that I didn't hurt my lungs too much. Everything froze, eyebrows, buff over my face, inside of nose, etc. There was a bitingly cold headwind on the way out and I had to stuff one of my two pairs of gloves down my pants to avoid a nasty case of frostbite.
I ran in dobs on compacted snow and ice all the way, which was no slower than the asphalt last Monday really. A blatant plug I know, but I'm glad to be using a pair of O-Roc 360s which have a bit of cushioning as well as spikes, normal O shoes would be a nightmare.
My face has only just stopped hurting. This was great fun!
I ran in dobs on compacted snow and ice all the way, which was no slower than the asphalt last Monday really. A blatant plug I know, but I'm glad to be using a pair of O-Roc 360s which have a bit of cushioning as well as spikes, normal O shoes would be a nightmare.
My face has only just stopped hurting. This was great fun!
Sunday Dec 13, 2009 #
Orienteering 1:20:00 [2] 12.0 km (6:40 / km)
Nice steady orienteering session at Friazino from the Kostylevs' place. Ran with Egor, Gleb, Tania and Alia, with Tania leading us to random features in the forest which we had to identify. Friazino terrain is flat, bushy and vague, not to mention the fact that everything was covered in snow. The kinds of features that Tania was using tended to be micro-clearings that only Neil would map, rootstocks and indistinct veg boundaries. I got a lot of penalty points, but not as many as Egor, who was trying to do it without a compass.
Saturday Dec 12, 2009 #
Running 1:20:00 [3] 16.0 km (5:00 / km)
A pre-breakfast exploratory run from my flat further out along the Setun to a bit of forest that looked quite promising in my Moscow min-atlas, but which ended up being a bit inaccessible. I got lost a couple of times and the run got a bit longer than I intended really. Back through Victory Park.
Lots of walking around in the freezing cold for the rest of the day, tired now!
Lots of walking around in the freezing cold for the rest of the day, tired now!
Friday Dec 11, 2009 #
Running 1:15:00 14.0 km (5:21 / km)
Hill session out at Sparrow Hills, including a run out there via Lyzhniki and a run back along the embankment. 10x hill sprints up a snowy trail, then found a nice zig-zag tarmac path with lights to run up, and back down direct through the woods. 6x1.10 ish off 3 mins. Pretty good session all in all, and having checked the forecast for next week it was probably a good idea to get a decent session in today...
Thursday Dec 10, 2009 #
Running 40:00 [3] 8.0 km (5:00 / km)
Really didn't feel like it this evening after a long and pretty fruitless day of peering into microfiche projectors. But I ran round my usual route staying in the untrodden snow as far as possible and really enjoyed myself. Sometimes running is the best therapy there is.
Wednesday Dec 9, 2009 #
Circuits 20:00 [2]
Warm up exercises in the gym at the Kutusovskaia Skaladrome.
Weights 30:00 [2]
And a weights session - lunges, half squats, full squats, bench press, etc.
Running 35:00 [2] 7.0 km (5:00 / km)
Warm up and down on a treadmill and then a jog home. It made a change to be inside for a session, but I can't say I enjoyed it much...it's much more fun out in the cold and snow.
Climbing 20:00 [1]
Had a bit of a climb in the bouldering wall after the gym session - I was feeling pretty tired by then, and it's a steep bouldering wall!
Tuesday Dec 8, 2009 #
Running 1:10:00 [2] 15.0 km (4:40 / km)
Home from the Tretyakov Gallery where I was working in the archive all day. Not a bad run, all the way along the Moskva, so only had to cross two roads in the entire run. Doing a point-to-point run like this in Moscow makes you realise just how enormous the city really is - I started near the centre, and I ended up just outside the inner ring, and still a long way from the edge. Cold and snowy, it was -8 this morning.
Monday Dec 7, 2009 #
Running 1:14:00 18.0 km (4:07 / km)
Pre-breakfast Vernon-esque tempo session along the Moskva. Started easy and wound the pace up. After a warm up I ran out in a sub threshold 26mins and back in a threshold 23 mins. Very cold this morning and feel quite smug about myself now.
Note
It's snowing, and snowing, and snowing.
Sunday Dec 6, 2009 #
Orienteering 1:05:00 [3] 11.0 km (5:55 / km)
Went to visit the legendary Greg Barber in his Lavish pad near Tushkinskaia. He drove me out to Ledkarino, one of the best forests in the area. We took it in turns to run a leg of our choice in the detailed, bushy mining terrain, which was great training. The temperature has plummeted to -5, which felt very cold.
We had a bit of a run in with the militsia on the way out there, which Greg dealt with according to the rules of diplomacy that he has accumulated over the years in Russia: smile, speak in English, wear them down, then if all else fails negotiate for the price of the 'fine'.
We had a bit of a run in with the militsia on the way out there, which Greg dealt with according to the rules of diplomacy that he has accumulated over the years in Russia: smile, speak in English, wear them down, then if all else fails negotiate for the price of the 'fine'.
Running 10:00 [2] 2.0 km (5:00 / km)
Warm up on a treadmill in the gym at Greg's place.
Circuits 20:00 [2]
Circuits and warm up in the gym.
Weights 25:00 [2]
Squats (70), heavy half squats (105), front squats (60) and lunges (2x15) at the ex-pat gym.
Saturday Dec 5, 2009 #
Orienteering 33:32 [5] 8.0 km (4:12 / km)
Training event in Izmailovskii Park - a sprint score event in the forest, but with so many small paths everywhere that it gets quite complex in places. Just one small mistake and chose a decent order to run 16.21, then because it was so short I re-ran the course in reverse with a slightly different order. Made two mistakes second time round and ran 17.11. The re-run should have been easier, but I didn't concentrate so well. The temperature has dropped a lot and the first of the winter snow was falling, very bleak.
Running 40:00 [2] 7.0 km (5:43 / km)
Warm up, warm down and a short jog in between.
Friday Dec 4, 2009 #
Running 45:00 [3] 9.0 km (5:00 / km)
Extension of the usual route, feeling pretty tired after a lot of walking around today. Had intended to go to the gym/climbing wall, but it was closed for a children's party - it looked like hell in there.
Running Drills 10:00 [4] 1.0 km (10:00 / km)
Did some drills, sprints and got attacked by a dog.
Circuits 15:00 [1]
Did some circuits and core strength back at the flat after.
Thursday Dec 3, 2009 #
Running 1:10:00 13.0 km (5:23 / km)
Ran out along the Moskva past Luzhniki and over the Metro bridge to Sparrow Hills, where I did a session of 10xshort hill sprints followed by some experimental hill reps (experimental in that I was looking for the best place to do them). 1x 45 secs, 1x1min, 1x2mins, then 2x1min. Decent session in the end.
Wednesday Dec 2, 2009 #
Running 40:00 [3] 7.0 km (5:43 / km)
The usual route from my flat in Moscow, out along the Setun river and around some bits of parkland. It's unseasonably warm here so I haven't had to make much use of all the warm clothes I brought with me...yet.
Running Drills 10:00 [3] 1.0 km (10:00 / km)
Did some drills to make the run a bit more worthwhile.
Tuesday Dec 1, 2009 #
Note
(rest day)
Traveling out to Moscow all day. Lucky not to have my bag detonated in a controlled explosion when I left it at the station at Sheremetevo airport.