Training Log Archive: OJIn the 31 days ending Jan 31, 2010:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| 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 | Fr | Sa | Su | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Sunday Jan 31, 2010 #
12 PM
Orienteering race 1:17:00 [5] 14.0 km (5:30 / km)
spiked:21/23c slept:8.0
Big Moor national event, ran well with just a couple of small mistakes. The first part of the course was really promising with some contouring legs through some rocky woods that were reasonably well mapped. Then we ran a massive loop around the perimeter of the titular big, tussocky moor. The controls were really simple in this section and you could often see them from the control before. The last section went through some more rocky woods that hadn't been mapped at all. I enjoyed the technical challenge of the terrain running, felt surprisingly good and it was a nice sunny day!
Route: http://www.syo.routegadget.co.uk/cgi-bin/reitti.cg...
Route: http://www.syo.routegadget.co.uk/cgi-bin/reitti.cg...
Running 25:00 [2] 4.0 km (6:15 / km)
To the start with Jen, some warming up and back from the finish with Speaky.
3 PM
Orienteering 40:00 [2] 5.0 km (8:00 / km)
Froggatt Edge looked so amazing in the setting sun that I went back out to collect some controls. Took in a cluster at the far end of the woods near the start and ran back along the top of the edge with the sun going down over White Peak. Very tired, but great to be out.
Saturday Jan 30, 2010 #
Event: Northern Champs weekend
9 AM
Running 23:00 5.0 km (4:36 / km)
slept:8.5
Ran to Hillsborough Park to join in with the fun. Bit of warm up, a couple of sprint training type exercises and some running around in the park.
Running Drills 30:00 [2] 1.0 km (30:00 / km)
Running drills with a big group led by coach Candy. Nice sunny day, it felt so good to feel some warmth on your face. Camel even dusted off his shades.
11 AM
Running 50:00 [2] 10.0 km (5:00 / km)
Run from Hillsborough Park to Beeley and then on to the start, and back home after the finish. Made the start with -1 minute to spare after cutting the sprint session short in Hillsborough Park.
Orienteering race 30:54 [5] **** 6.0 km (5:09 / km)
spiked:24/26c
Beeley Woods middle distance race. Ran at a decent pace and tried to orienteer smoothly. Missed no. 1 which was right next to a path, and overshot a control near the end, but mainly ran well. I tried hard to be objective and not be too self-critical of the map on the way round, but there are definitely a few issues with the time-space continuum in places. Great fun though, it's such a nice forest at this time of year.
Friday Jan 29, 2010 #
10 AM
Running 45:00 [3] 10.0 km (4:30 / km)
slept:8.5
Nice run in the sunshine up Loxley Valley. Felt groggy to start with, but good towards the end.
4 PM
Running 40:00 [2] 8.0 km (5:00 / km)
Sport Hallam and back.
Circuits 30:00 [2]
Warm up and circuit exercises.
Weights 30:00 [2]
And usual Friday weights session with GG (the others were all way ahead of us). Half squats @100-110kg, single leg squats 50-60kg, good mornings 40kg, box jumps still not convincing.
Thursday Jan 28, 2010 #
6 PM
Running 25:00 [2] 5.0 km (5:00 / km)
slept:9.0 (rest day)
Nice easy day, but busy at work. Ran home because I badly needed some fresh air!
Wednesday Jan 27, 2010 #
12 PM
Running 2:05:00 [3] 25.0 km (5:00 / km)
slept:9.0
Extended lunchtime run out to Wharnecliffe and Greno. Legs and body felt tired to start with, the middle hour felt good, then I deteriorated a bit towards the end. I got a bit wound up in Wharnecliffe by all the forestry work. It seems like all the trees that haven't already been chopped down have been condemned with a pink splodge of paint, with just a few granted a reprieve in the form of a green splodge. It's tempting to go out and paint green blobs over the pink ones. I found myself composing a mental 'Outraged from Hillsborough' style letter to the environment agency and the time just flew by.
Tuesday Jan 26, 2010 #
8 AM
Running 30:00 [2] 6.0 km (5:00 / km)
slept:9.5
To S10 and back.
Circuits 30:00 [2]
Warm up and core stuff at S10.
Weights 25:00 [2]
And weights: front squat 50kg, box lunges 40kg, db bench press 2x16kg, lunges 2x16kg. Shoulder was sore, but I can move it much better today.
5 PM
Running 1:00:00 12.0 km (5:00 / km)
Foxdal ntervals up Rivelin, 3/1 x 12, the first 5 gradually uphill and the second 5 gradually downhill. Felt pretty good, but could have done with a slightly better headlamp - it was dark.
Monday Jan 25, 2010 #
11 AM
Running 25:00 [2] 5.0 km (5:00 / km)
slept:5.0 (injured)
Steady IW. Testing health and shoulder, conclusion: not feeling too bad and felt better for a run, but shoulder is still very stiff. Had a terrible night's sleep last night, nothing to do with shoulder or cold, but just couldn't drop off.
7 PM
Running 45:00 [2] 10.0 km (4:30 / km)
From work to EIS and some warm up and warm down around the track.
Running Drills 30:00 [4] 2.0 km (15:00 / km)
Camp Candy, all good except that I had no hearing in one ear for the entire session (my sinuses are bunged up), which makes me feel like I'm under water. Some sprinter kept throwing up in a rubbish bin, hardcore. The shoulder feels a lot better for the session.
Sunday Jan 24, 2010 #
11 AM
Orienteering 44:57 [4] *** 9.0 km (5:00 / km)
spiked:24/24c slept:10.0 (injured) (sick)
Treeton colour coded event. Bit coldy today and woke up with a frozen shoulder after a marathon sleeping session, so I felt a bit worse for wear. Ran at a comfortable pace and didn't miss anything, but then I did make the map many years ago. Glad I went out after being very indecisive about it, especially enjoyed the new bit that Tim has added, even if most of it was under water.
Running 20:00 [2] 4.0 km (5:00 / km)
To start, back from finish and a bit of a warm down after
Saturday Jan 23, 2010 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km)
slept:7.0
IW via Crookes Valley Park.
Running Drills 15:00 [4] 1.0 km (15:00 / km)
Camp Candy drills and sprints along the side of the pond.
6 PM
Running 50:00 [3] 12.0 km (4:10 / km)
HFW via Broomhill, Fullwood, Bolehill. Ran at a reasonable pace with a heavy pack. Felt good despite a dry and sticky throat. End of a long, tiring week.
Friday Jan 22, 2010 #
8 AM
Running 30:00 [2] 6.0 km (5:00 / km)
slept:8.5
IW via a convoluted route.
4 PM
Circuits 30:00 [2]
Fitted in a quick session down at Sport Hallam in the middle of a workshop. Warm up, core and body weight stuff.
Weights 30:00 [2]
Followed by weights. Half squats @ 110kg, single leg squats @ 50kg, bend forward thingies @ 40kg, db bench press with 2x15kg.
Running 20:00 [2] 4.0 km (5:00 / km)
From work to Sport Hallam and back to work after. A long day.
Thursday Jan 21, 2010 #
5 PM
Running 40:00 [2] 8.0 km (5:00 / km)
slept:9.0 (rest day)
HFW via Jenny's work. Nice and gentle, I've got a dry throat which I'm hoping is from several days of non-stop air conditioning.
Wednesday Jan 20, 2010 #
8 AM
Running 50:00 [3] 11.0 km (4:33 / km)
slept:9.0
IW around the back of the ski slope. I was trying to find a nice route that doesn't involve too many steep climbs, but this was not it.
7 PM
Running 48:00 8.0 km (6:00 / km)
HFW via Blake St for a short hill session. 10x15 secs off 40 secs followed by 6xfull hill (50, 52, 51, 49, 51, 51) off 2.30. Felt like hard work, lots of lactate in the last few strides each time. A long and tiring day.
Tuesday Jan 19, 2010 #
7 AM
Running 25:00 [2] 5.0 km (5:00 / km)
slept:8.0
To S10 and then on to work.
Circuits 30:00 [2]
Usual warm up and body weight stuff.
Weights 30:00 [2]
And weights: half squats 100-110kg, box squats 40kg, leaning forward things 30-40kg, db press 2x16kg, lunges 30kg. All with Rob, who convinced me that an early session would be good for my constitution.
5 PM
Running 45:00 11.0 km (4:05 / km)
Tempo effort HFW via Broomhill, Crosspool and Crookes. Felt pretty good except for sore shins - the hard surface is a shock to the system.
Monday Jan 18, 2010 #
Note
Bilbo's Cafe has made the national press!
http://www.guardian.co.uk/environment/2010/jan/18/...
http://www.guardian.co.uk/environment/2010/jan/18/...
8 AM
Running 45:00 [2] 10.0 km (4:30 / km)
slept:9.0
IW via crosspool and a convoluted route back through Crookes. The hard surface felt alien, I need to re-learn how to run on asphalt.
7 PM
Running Drills 30:00 [4] 2.0 km (15:00 / km)
Camp Candy running drills and sprints. Some progress this week, but the ladder is still my nemisis.
Running 45:00 [2] 10.0 km (4:30 / km)
From work to EIS and some w/u and w/d around the indoor track.
Sunday Jan 17, 2010 #
10 AM
Orienteering 1:29:30 [3] **** 14.0 km (6:24 / km)
spiked:24/25c slept:9.5
Not the Warrior O Trial at Grizedale. Much less snow on the ground today so for the first time ever Grizedale felt lightning fast. Started and Finished at the Visitors' Centre and ran the whole course at a decent pace. Starting to feel like my legs are working well again, and just the one biggish mistake towards the end.
Running 20:00 [2] 4.0 km (5:00 / km)
Warm up to the visitors' centre and a longer warm down around the forest roads.
Saturday Jan 16, 2010 #
11 AM
Orienteering 44:00 [4] 6.0 km (7:20 / km)
spiked:17/20c slept:8.0
Ran the course from last year's Warrior middle distance at Moor Top. Very snowy and wet in the forest, occasional raging torrents of glacial meltwater to cross, icy bogs and marshes everywhere and a continuous downpour of sleet. Pushed a bit harder today, but came unstuck with two big mistakes ~2 mins each. Great fun!
Running 20:00 [2] 4.0 km (5:00 / km)
Warm up and down back from the finish up a big hill.
Friday Jan 15, 2010 #
10 AM
Orienteering 1:03:00 ***** 8.0 km (7:53 / km)
spiked:22/24c slept:9.5
Line course followed by a nice middle distance course around Bishop Wood. Unbelievably nasty day with wet sleet/freezing rain and wet snow underfoot, much better in the dark canopy to the south of the area, but I could have done with a headtorch. Sort of enjoyable.
Running 20:00 [2] 4.0 km (5:00 / km)
Warm up and down, to the start and between sessions.
3 PM
Orienteering 20:00 [4] 4.0 km (5:00 / km)
spiked:14/14c
Sprint course around a new bit of terrain on the edge of Graythwaite, great forest and a mistake-free run for the first time this week.
Running 20:00 [2] 4.0 km (5:00 / km)
To the start and back.
Thursday Jan 14, 2010 #
1 PM
Orienteering 1:10:00 [3] 10.0 km (7:00 / km)
spiked:27/30c
Made it over to the Lakes to join in the camp. Ran a nice control pick-style course around all the rocky towers of Graythwaite, which was quite snowy in the more open sections, but no where near as bad as the Peak. Added a couple of legs of another course to get there. Hamstrings still tight, but don't seem to be getting any worse...So good to do some proper technical training, it's been quite a while.
Running 15:00 [2] 2.0 km (7:30 / km)
Back to the houses.
6 PM
Orienteering 55:00 [4] 7.0 km (7:51 / km)
spiked:10/14c
Night o around Brier Shot on a course that took Speaky 36 mins. This is such an easy area in the day time and I set of all guns blazing, only to get completely lost on the way to no. 1. 12 minutes later I found it and then things improved, although I still had trouble finding a few of the features/tapes. Lots of fun!
Running 15:00 [2] 3.0 km (5:00 / km)
Start and back with Peter H.
Wednesday Jan 13, 2010 #
7 AM
Running 25:00 [3] 5.0 km (5:00 / km)
Run into S10 and then on to work. Black ice everywhere this morning, so very slippery and difficult to run. I stacked it when I jumped out of the way of a lunatic driver onto a pavement that was sheet ice, but no damage done.
Circuits 30:00 [2]
Warm up and circuits type exercises in the gym, nice and empty this morning.
Weights 30:00 [2]
Half squats 100kg, full squats 70kg, bending forward things 35kg, bench press 2x16kg, lunges 2x16kg. Hamstrings still very tight from a combination of tough sessions.
Tuesday Jan 12, 2010 #
8 AM
Running 50:00 [3] 10.0 km (5:00 / km)
IW, same route as yesterday, but slushier conditions today.
6 PM
Running 1:16:00 15.0 km (5:04 / km)
Hallamshire session in Weston Park. 2x1 min all over the park, zig-zagging around the slushy paths and snowy grass. All very slippery, but it felt quite warm tonight. Ran a lite version with 12 reps since this is my first interval session for ages, and it's a tough week ahead.
Monday Jan 11, 2010 #
8 AM
Running 50:00 [3] 10.0 km (5:00 / km)
IW via Rivelin, Den Bank, Crosspool. The sleet storm that I started out in had turned to a proper snow storm by the time I reached the top of the hill and there were cars getting stuck all over the place. I enjoyed this despite a heavy bag and the wrong choice of footwear (trainers).
7 PM
Running Drills 30:00 1.0 km (30:00 / km)
Camp Candy running drills at the EIS. Some really good glut and hamstring stuff, but I was useless on the ladder, good job I'm not a fireman.
Running 45:00 9.0 km (5:00 / km)
Run to the EIS with Mr Baker and some warm up and warm down laps of the track.
Sunday Jan 10, 2010 #
Climbing 50:00 [1]
(rest day)
Wanted to train today, but I was far too tired. Took a rest and went to the Foundry for a few routes with Jen and Nails instead. Managed to lead my first 6+, which left me too pumped to do anything else.
Saturday Jan 9, 2010 #
Running 2:30:00 [3] 20.0 km (7:30 / km)
Caught the train out to Edale with a big gang and then ran back to Hathersage via Kinder and Win Hill Ridge. Very hard work up Ringing Roger with frozen drifts that gave way every few steps, then a near-white out of spindrift along the edge. The Win Hill ridge was much faster with a vehicle track some of the way and then a nice frozen crust to run on. I used up all of my energy by the top of Win Hill and I really struggled once we got onto the main road to Hathersage. Ridiculously big lunch in Little John sorted me out, then caught the train back home. Fantastic day out!
Friday Jan 8, 2010 #
Circuits 40:00 [2]
Warm up, bodyweight and fitball stuff at Sport Hallam with GG, Camel and Danger.
Weights 30:00 [2]
Half squats at 100kg and some different stuff: single leg split squat with 40kg and bending forward-type things with 30kg. Legs still sore so didn't push it too much.
Running 45:00 [2] 8.0 km (5:38 / km)
Over to Sport Hallam and back.
Thursday Jan 7, 2010 #
Running 1:15:00 15.0 km (5:00 / km)
Ran home from work and then took my body out for a spin up Rivelin. A bit of a test of my health, I ran tempo-ish 90x30s on the way up and 3x1s on the way back down. The compacted snow made a pretty good surface to run on, although it was a bit dark with only a small headlamp. Felt better as the session went on and jettisoned a lot of gunk. Feeling OK now too, but still a bit stuffed up.
Wednesday Jan 6, 2010 #
X Country Skiing 1:15:00 10.0 km (7:30 / km)
On the skating skis around Wharnecliffe. These are the best conditions I have ever seen for skiing in Sheffield and it was pretty good going most of the time on the vehicle tracks. Some bits were too deep to make decent progress, and my technique leaves something to be desired, but it was a lot of fun and the forest looked amazing. I ache loads after the gym, and I'm going to ache a whole lot more after this. Worth it though.
Running 45:00 [2] 9.0 km (5:00 / km)
Ran out towards Jenny's work to meet her for the run home. Unfortunately she was running late and I never found her, so I ran a loop on my own. Felt very tired and sore-muscled, but better for a short run. Some kids called me a jogger in Upperthorpe, which would normally make me angry, but this time they were right - I was jogging.
Tuesday Jan 5, 2010 #
Circuits 30:00 [2]
Warm up, core stuff, etc at S10. Figured a gym session would be the best bet as I'm still not 100% and didn't want to risk an aerobic session.
Weights 30:00 [2]
All the usual exercises with slightly reduced weight due to a couple of weeks off. Half squats at 100, full squats at 70, press with 2x15 and lunges with 2x15.
Running 30:00 [2] 6.0 km (5:00 / km)
Gym and back in the snow, taking it nice and steady. Not much has been cleared and only the main roads are passable, looks pretty chaotic and the snow is still falling!
Running 1:10:00 [2] 12.0 km (5:50 / km)
Not the best treatment for the tail end of a cold, but I just couldn't resist getting out with Rob, Jen and Clare (and we picked up Mike Wainright half way round as well). Slow and steady including a couple of snowball fights, etc, up Rivelin, up Den Bank and back through Bolehill Park. This is probably the most snow I've ever seen in Sheffield - die, brambles, die!
Monday Jan 4, 2010 #
Note
(sick)
Feeling a bit worse again today - full of gunk and groggy headed. More time off needed...I really want to get back into some proper training again now, it's been too long!
Sunday Jan 3, 2010 #
Running 35:00 [2] 6.0 km (5:50 / km)
(sick)
Such a nice day that I just couldn't resist getting out for a short run. Up to Bolehill, stables and back, feeling fine but still very bunged up.
Saturday Jan 2, 2010 #
Climbing 1:15:00 [1]
(sick)
Climbing at the Edge with Jen, GG, Shane and Heather. We were there for most of the day, but I didn't climb very intensively. Mostly on top ropes, but Shane and Heather got me up a couple of lead routes as well. A good day out.
Friday Jan 1, 2010 #
Note
(sick)
Throat not so sore after some soothing drinks last night, but not feeling any better. More rest required.